Inflammation is a normal part of the body’s immune response to pain, injury, or infections. Acute (short-term) inflammation helps heal the body and protect against infections. However, inflammation is sometimes chronic (long-lasting), taking several months to years to resolve.
Chronic inflammation can cause harm to the body and contribute to conditions like cancer, heart disease, diabetes, kidney disease, and several autoimmune disorders.
Certain proteins, called biomarkers, increase in the blood during inflammation. These proteins signal that something is wrong. Some key biomarkers of inflammation include C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor Ī± (TNF-Ī±).
Some studies have found that supplementation with certain vitamins and natural compounds may help prevent or delay inflammation, reducing the development of chronic disease.
Omega-3 fatty acids have been found to reduce inflammation and may reduce the risk of developing chronic conditions caused by inflammation, such as heart disease and diabetes. You can get omega-3s by eating foods like fatty fish and flaxseed and taking dietary supplements like fish oil.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most important omega-3 fatty acids for inflammation.Ā EPA and DHA produce substances called mediators that affect white blood cells to reduce inflammation.
There is no set recommendation on the amount of omega-3 fatty acids needed to prevent inflammation. The general daily recommended intake is about 250ā500 milligrams of DHA and EPA combined.
Most studies that found inflammation-reducing properties used higher doses of omega-3, more than 3 grams per day. One study safely used up to 4.8 grams daily (3.2 grams of EPA plus 1.6 grams of DHA) for up to three months.
Consuming more than 5 grams a day of EPA and DHA combined from dietary supplements may not be safe.
Omega-3 fatty acid is generally safe, but possible side effects include heartburn, nausea, and diarrhea. Avoid taking this supplement if you take blood thinners like Coumadin (warfarin), as it could worsen bleeding.
Curcumin is an antioxidant compound found in turmeric. It is known for reducing inflammation and fighting infection.
Studies show that curcumin reduces inflammation by blocking processes that lead to inflammation and suppressing markers that signal inflammation, like cytokines. It also enhances compounds that fight off inflammation.
Most studies used curcumin supplements in doses of 250-1,500 milligrams daily over 8-12 weeks to reduce inflammation associated with rheumatoid arthritis and ulcerative colitis. Curcumin can be used safely in amounts up to 8,000 milligrams daily.
Although curcumin is generally well-tolerated, you may experience side effects like rash, diarrhea, and headaches while using this supplement.
Vitamin C is well known for its ability to reduce and fight off infections caused by bacteria and viruses.
In addition to fighting infections, vitamin C can reduce inflammation by decreasing the levels of protein compounds that promote inflammation, such as tumor necrosis factor Ī± (TNF-Ī±) and interleukin-6 (IL-6).
There is no recommended vitamin C dose to prevent or manage inflammation. Some studies have used about 1,000 milligrams daily or 500 milligrams given twice daily to reduce inflammation.
Vitamin C supplements are generally safe and well-tolerated by the body, but some people may experience side effects like diarrhea, nausea, and abdominal cramps.
Garlic is a root plant used as a spice in most homes. It is popular for its use in managing colds and flu. Garlic may also help reduce inflammation.
Studies show that garlic reduces inflammation by decreasing the levels of inflammatory proteins in the body. It also boosts the immune system, further helping to fight inflammation.
One study found that consuming 2,560 milligrams of aged garlic supplements daily for 90 days increased the activity of immune cells while decreasing inflammation. Most studies using garlic supplements to reduce inflammation used doses of 400-2,560 milligrams for up to three months.
Garlic is generally safe, but some people may avoid it, particularly in the raw form, because it can cause bad breath, body odor, and stomach upset.
Using garlic supplements may also increase the risk of bleeding and should be avoided when taking anticoagulants like Coumadin (warfarin).
Vitamin D is a fat-soluble vitamin found in eggs, cheese, yogurt, milk, and beef liver. It is also naturally produced when your skin is exposed to sunlight. The amount of vitamin D found in most foods is small, and sunlight exposure is minimal during winter, so supplementation may be beneficial for getting the recommended intake.
Studies show that vitamin D has strong inflammation-reducing properties and can decrease the risk of diseases linked to chronic inflammation. Vitamin D reduces the levels of inflammatory proteins and boosts proteins that help fight inflammation, like interleukin-10 (IL-10).
Studies have also found a link between vitamin D deficiency and inflammation. Researchers found that people with conditions linked to chronic inflammation, like asthma, heart disease, or chronic kidney disease, tend to have lower vitamin D levels, which may contribute to developing these diseases.
There is no established dose for using vitamin D to reduce inflammation. The general recommended dose for adults in the United States is about 15ā20 micrograms or 600ā800 IU daily.
Higher doses of vitamin D (up to 60,000 IU) have been used to reduce inflammation. Unless advised by a healthcare provider, it is best not to use more than the recommended upper limit, which is about 4,000 IU (100 micrograms).
Vitamin D supplementation is generally safe when used within the recommended dose. Some side effects include muscle weakness, nausea, and vomiting. Vitamin D can be toxic when consumed in very high doses (blood levels greater than 375 nanomoles per liter), leading to conditions like kidney failure, heart disease, or death.
Resveratrol is a compound found naturally in grapes and blueberries. It has been shown to reduce inflammation, pain, and swelling.
Resveratrol reduces inflammation by decreasing the secretion of inflammatory proteins. Some research suggests that resveratrol might help manage conditions like cancer, diabetes, and heart disease. More studies are needed to confirm these findings.
The recommended dose of resveratrol is 250-1,000 milligrams daily for up to three months. Studies that used resveratrol to reduce inflammation used less than 500 milligrams daily for less than 15 weeks.
Resveratrol supplements are safe when taken in the recommended amounts. Higher doses may cause side effects, such as stomach upset, nausea, and diarrhea.
Resveratrol may not be safe for people with hormone-sensitive cancers like breast, uterine, and ovarian cancer, as it may worsen these cancers.
Ginger contains compounds called gingerol and shogaol that may be beneficial against inflammatory diseases such as rheumatoid arthritis, osteoarthritis, lupus, and inflammatory bowel disease. More studies are needed to confirm these benefits.
There is no set dose for ginger to reduce inflammation. Most studies that used ginger to reduce inflammation used doses of 15-750 milligrams for about 3-12 weeks.
Ginger is generally a safe dietary supplement, but larger doses have been shown to cause mild diarrhea, heartburn, throat irritation, and stomach cramps.
Green tea contains a compound called epigallocatechin-3 gallate (EGCG), which is responsible for its inflammation-reducing properties.
Green tea suppresses the expression of inflammatory proteins and enzymes that cause inflammation.
One study found that taking about 500 milligrams of green tea extract daily can help reduce inflammation. Daily consumption of 2 or more cups of green tea may also be beneficial for chronic diseases like heart and respiratory disease.
It’s safe to drink up to 8 cups of green tea daily. However, because green tea contains caffeine, drinking too much can cause caffeine-related side effects, such as restlessness, insomnia, headaches, and dehydration.
Green tea may also interfere with the effectiveness of cholesterol-lowering medications like statins, so it should be used with caution when taking other medications.
Zinc is an important mineral that helps boost the immune system. You can get zinc by eating meat, fish, grains, and dairy products.
Studies have found that a zinc deficiency can contribute to and lead to chronic inflammation. Zinc helps to reduce inflammation by regulating inflammatory proteins and controlling oxidative stress caused by too many harmful free radicals.
The recommended daily intake of zinc for adults is 11 milligrams for males and 8 milligrams for females. Some studies have used up to 40 milligrams of zinc daily to reduce inflammation.
Zinc is generally safe, but long-term use, especially in high doses, can lead to suppressed immunity, anemia, and copper deficiency.
If you take other medications, consult your healthcare provider before using zinc, as it interacts with some antibiotics and Hygroton (thiazide diuretics).
Vitamin E is another fat-soluble vitamin that can be used to manage inflammation. It is found naturally in wheat germ oil, sunflower seeds, peanut oil, and corn oil.
Studies show that vitamin E can help prevent and treat conditions that occur due to inflammation. It acts by decreasing the amount of inflammatory proteins produced by the body.
The recommended daily dose of vitamin E is 1,000 milligrams for both males and females. Studies have used doses above 700 milligrams to reduce inflammation.
Vitamin E is generally safe when used in the recommended amount. However, high doses may cause increased bleeding. Vitamin E may also interact with different medications, including blood thinners like Coumadin (warfarin) and some cholesterol-lowering medications, such as Zocor (simvastatin).
Bromelain is an enzyme commonly found in pineapple that breaks down protein. It has been found to reduce inflammation by decreasing the secretion of inflammatory compounds like IL-6 and TNF-Ī±.
Some research suggests bromelain’s inflammation-reducing properties may help manage conditions like osteoarthritis. More studies are needed to confirm this benefit.
Studies have used bromelain doses of 200-945 milligrams to reduce swelling and pain in people with osteoarthritis.
Bromelain is generally well-tolerated. However, while using this supplement, you may experience side effects like stomach upset and diarrhea. Some people might also experience allergic reactions like rash and itching.
Inflammation is part of the body’s natural immune response to injury or infection. While short-term inflammation can be beneficial, chronic inflammation can increase the risk of health conditions such as cancer, heart disease, and diabetes.
Some studies have found that vitamins C, D, and E and compounds like curcumin, resveratrol, and bromelain can help prevent and manage inflammation.
Talk to your healthcare provider before starting a new supplement, especially if you take other medications or have a health condition.
