Inflammation can cause pain, stiffness, swelling and a variety of other problems. The good news is that taking vitamins like this natural anti inflammatory supplement can help reduce inflammation and lead to greater health.
Chronic inflammation is one of the most common causes of joint pain and injury in seniors, but there’s an easy way to reduce inflammation. The best natural anti-inflammatory supplements are vitamin C, fish oil and flaxseed oil.
vitamins for swelling
there are many people who suffer from swelling and inflammation. its not just a minor problem, but can be very painful and annoying. its important that we treat this problem in a natural way rather than relying on the quick turn around of pills or creams. anti-inflammatory remedies are not so easy to find, especially when you have swollen joints. But here i will show you some things you can do for yourself. I hope this guide helps!
You’re probably reading this because you have swelling in your joints, or achy muscles. Well, to be perfectly honest, I don’t know what has happened to you. But it can be frustrating to have the symptoms of inflammation and not be able to figure out what caused it. It is often a serious medical condition which can lead to degeneration of joint tissue leading to pain and disability. For example osteoarthritis is a common cause for inflammation of the cartilage inside joint surfaces (condylar spurs).[ ]
best supplements for inflammation
Inflammation is a normal part of the body’s response to injury, infection or disease. It helps to speed up healing by bringing numerous chemicals to the site of the wound, specifically to reduce swelling and redness from blood vessels dilating in order to relieve pain.
Inflammation is the body’s response to injury or irritation. It can affect any part of the body, but if it occurs in joints and muscles, it is an inflammatory joint disease, which can be painful and debilitating.
best vitamins for inflammation and arthritis
Most supplements haven’t been proven to be effective, and some may not benefit you at all.
Still, there are exceptions. In fact, some supplements are comparable to pharmaceutical drugs.
Here are 4 natural, health-boosting supplements that are as powerful as drugs.
- Berberine
Berberine is a bioactive substance extracted from certain plants.
It isn’t well known but may be one of the most powerful supplements on Earth.
It provides various health benefits but is particularly effective at lowering blood sugar levels (1).
These effects are thought to be due to numerous mechanisms. In particular, berberine is believed to reduce glucose production in your liver and improve insulin sensitivity (2Trusted Source, 3Trusted Source).
Studies show that taking berberine can lower blood sugar levels to a similar extent as the popular diabetes drug metformin (4Trusted Source).
In a study in 116 people with type 2 diabetes, the substance reduced fasting blood sugar levels by 20% and HbA1c (a marker for long-term blood sugar levels) by 12% (5Trusted Source).
Berberine is also very effective at improving other health markers.
It lowers triglyceride and blood pressure levels, as well as total and LDL (bad) cholesterol, which may reduce your risk of heart disease (1, 6Trusted Source, 7Trusted Source, 8Trusted Source).
Berberine has also been shown to have antibacterial effects and may protect against heart failure and cancer (9Trusted Source, 10Trusted Source, 11Trusted Source).
If you want to give berberine a try, you can find it in health stores and online.
However, keep in mind that this substance is very powerful and has a range of biological effects.
Use it with caution and consult your healthcare provider — especially if you’re currently taking any other medications.
SUMMARY Berberine
is a powerful supplement. For example, it drastically lowers blood sugar levels
and improves most major risk factors for heart disease.
- Curcumin
Turmeric is a popular spice known for giving curry its yellow color.
It has been used as a medicinal herb in India for thousands of years.
Turmeric contains curcumin, a powerful substance that has been studied thoroughly in recent years (12Trusted Source).
Curcumin fights inflammation at the molecular level by blocking an inflammatory signalling molecule called NF-kB (13, 14Trusted Source).
It’s so effective that it has been compared to anti-inflammatory drugs in some studies — without any major side effects (15Trusted Source, 16Trusted Source).
For example, in a study in 45 people with rheumatoid arthritis, 500 mg of curcumin per day was more effective than the anti-inflammatory drug diclofenac (17Trusted Source).
Curcumin also has numerous other health benefits. It’s a powerful antioxidant, can improve heart health, and may help prevent cancer (18Trusted Source, 19Trusted Source, 20Trusted Source).
According to one study, curcumin may also help fight depression. In fact, it proved as effective as the antidepressant drug prozac (21Trusted Source).
Nevertheless, curcumin is poorly absorbed, so it’s best to get a supplement that also contains piperine/bioperine, which has been shown to enhance its absorption by 2,000% (22Trusted Source).
These supplements are widely available in health stores and online.
SUMMARY Curcumin
is the biologically active agent in turmeric. It’s a very powerful
anti-inflammatory substance that may help fight numerous diseases.
- Red yeast rice
Statin drugs are among the most widely prescribed drugs in the world.
They inhibit the production of cholesterol in your liver, leading to significantly reduced blood cholesterol levels.
Interestingly, an extract of a type of fermented rice called red yeast rice may have similar effects.
It contains small amounts of monacolin K, which is the active ingredient in the statin drug Lovastatin (23).
According to a review of 93 studies, red yeast rice lowered total cholesterol by 34 mg/dL on average, LDL (bad) cholesterol by 28 mg/dL, and triglycerides by 35 mg/dL. Plus, it increased HDL (good) cholesterol by 6 mg/dL (24Trusted Source).
What’s more, in a study in 5,000 people in China who had experienced heart attacks, red yeast rice reduced the risk of subsequent heart attacks by 45% and the risk of dying during the study period by 33% (25Trusted Source).
Still, the amount of the active ingredient in supplements can vary up to 100-fold depending on the brand (26Trusted Source).
Due to the potency of monacolin K, the Food and Drug Administration (FDA) has ruled that red yeast rice products containing this substance should be considered a drug rather than a supplement (27Trusted Source).
Some manufacturers try to evade these regulations by selling red yeast rice supplements that only contain trace amounts of monacolin K.
Therefore, these products may not offer the same benefits as true red yeast rice.
For this reason — and due to potential side effects — you should ask your healthcare provider to help you find a high-quality supplement from a reputable manufacturer.
SUMMARY Red
yeast rice contains a substance that’s the active ingredient in the statin drug
Lovastatin. It can reduce cholesterol levels and the risk of heart attacks and
death in people who already have heart disease.
- Garlic
Garlic is a popular ingredient in cuisines worldwide, but it has also been used as a medicinal plant for thousands of years, including by the Greeks and Romans (28Trusted Source).
The main effects of garlic are due to one of its active compounds, allicin, which is highly beneficial for heart health (29Trusted Source).
Studies show that garlic can lower total and LDL (bad) cholesterol by 10–15%, on average (30Trusted Source, 31Trusted Source, 32Trusted Source).
Even more importantly, aged garlic extract can significantly lower blood pressure, which is a major risk factor for heart attacks, strokes, kidney disease, and early death (33Trusted Source, 34Trusted Source).
In people with elevated levels, garlic can lower systolic blood pressure (the top number in a reading) by 8.4 mm Hg and diastolic blood pressure (the lower number) by 7.3 mm Hg, on average (35Trusted Source).
In one study in 210 people with high blood pressure, aged garlic extract was even more effective than the blood-pressure-lowering drug atenolol (36Trusted Source).
Garlic also appears to boost immune function and fight the common cold.
In one study, it reduced the number of colds by 63% and the duration of cold symptoms by 70% — from 5 to 1.5 days, on average (37Trusted Source).
You can buy garlic supplements in stores and online. Supplements containing aged garlic extract are available as well.
SUMMARY
Garlic has a wide range of biological
effects. It can lower blood pressure, improve cholesterol levels, and help
fight the common cold.
The bottom line
Supplements, no matter how effective, can never replace a healthy lifestyle with real food, exercise, and good sleep.
That said, the above supplements may aid people who want a natural health boost.
Keep in mind that these supplements are incredibly powerful and should be consumed carefully.
If you have a medical condition or take any medications, consult with your healthcare provider before trying these substances.
Inflammation is a normal short-term immune response to trauma, illness, and stress (1Trusted Source).
However, long-term inflammation can be caused by poor diet choices and lifestyle habits like inadequate sleep, smoking, and lack of physical activity. This chronic inflammation may increase your risk of health problems like type 2 diabetes and heart disease (2Trusted Source).
Anti-inflammatory foods, exercise, adequate sleep, and stress management may help reverse chronic inflammation. In some cases, getting additional support from supplements may be useful as well (3Trusted Source).
Basak Gurbuz Derman/Getty Images
Here are 10 supplements that research shows may help reduce inflammation.
- Curcumin
Curcumin is a compound found in the spice turmeric, which is commonly used in Indian cuisine and known for its bright yellow hue. It provides several impressive health benefits.
Curcumin may help decrease inflammation in diabetes, heart disease, inflammatory bowel disease, and cancer, among other conditions (4Trusted Source, 5, 6Trusted Source).
It also appears to be beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis (7Trusted Source, 8Trusted Source).
One randomized controlled trial found that people with metabolic syndrome who took curcumin had significantly reduced levels of the inflammatory markers C-reactive protein (CRP) and malondialdehyde compared with those who received a placebo (9Trusted Source).
In another study, when 80 people with solid cancerous tumors were given 150 mg of curcumin daily for 8 weeks, most of their inflammatory markers decreased much more than those of the control group. Their quality of life scores also increased significantly (10Trusted Source).
While these benefits are possible, curcumin is poorly absorbed into your bloodstream because its bioavailability (the rate at which your body absorbs a substance) is limited (11Trusted Source).
Black pepper — and a component of black pepper called piperine — can significantly boost the absorption of curcumin. For this reason, many curcumin supplements also contain piperine.
When cooking, you can use turmeric and black pepper together to make sure you have optimal absorption of the curcumin.
Up to 500 mg of curcumin per day is safe, but people taking higher doses in studies have reported symptoms including nausea, diarrhea, and headache (12Trusted Source).
- Fish oil
Fish oil supplements contain omega-3 fatty acids, which are vital for good health. They may help decrease the inflammation associated with diabetes, heart disease, and other conditions (13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).
The two primary omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body converts them to ALA, which is an essential fatty acid (17Trusted Source).
DHA, in particular, has been shown to have anti-inflammatory effects that reduce cytokine levels and promote gut health. It may also decrease the inflammation and muscle damage that occur after exercise, but more research is needed (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).
Some studies show that DHA supplementation can significantly reduce levels of inflammatory markers compared with a placebo (20Trusted Source, 23Trusted Source).
Fish oil dosages containing less than 2 grams combined of EPA and DHA are safe, but fish oil may cause fishy burps, bad breath, heartburn, or gastrointestinal upset (17Trusted Source).
If you have a compromised immune system or you’re taking a blood thinner, talk with a healthcare professional before taking fish oil.
- Ginger
Ginger root is commonly used in cooking and has a history of use in herbal medicine too. It’s also used as a home remedy to treat indigestion and nausea, including morning sickness during pregnancy.
Two components of ginger, gingerol and zingerone, may help reduce inflammation related to several health conditions, including type 2 diabetes. Ginger consumption may also positively impact HbA1c (blood sugar control over 3 months) over time (24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source, 28).
One study noted that when people with diabetes were given 1,600 mg of ginger daily for 12 weeks, their blood sugar control improved and inflammation levels decreased significantly compared with the control group (26Trusted Source).
Another study found that women with breast cancer who took ginger supplements had lower levels of the inflammatory markers CRP and interleukin-6 (IL-6) compared with a placebo group, especially when ginger supplementation was combined with exercise (27Trusted Source).
Up to 2 grams of ginger daily is safe, but higher dosages may have a blood-thinning effect. If you’re taking a blood-thinning medication, speak with a healthcare professional before supplementing with ginger beyond amounts that would typically be used in cooking (29Trusted Source).
- Resveratrol
Resveratrol is an antioxidant found in grapes, blueberries, and other fruits with purple skin. It’s also found in red wine, dark chocolate, and peanuts.
It’s been widely studied for its anti-inflammatory potential in people with chronic conditions like liver disease, obesity, and ulcerative colitis (UC), as well as in people without chronic conditions (30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source).
In one study, researchers gave people with UC (a type of inflammatory bowel disease) 500 mg of resveratrol or a placebo daily for 6 weeks. The resveratrol group experienced improvements in quality of life, UC symptoms, and inflammation (32Trusted Source).
In another study, resveratrol supplements lowered inflammatory markers, triglycerides, and blood sugar in people with obesity (34Trusted Source).
Additionally, a review that examined the effects of resveratrol linked it to increased calorie burn and potential to help lower body fat. But due to its limited bioavailability more research is needed (33Trusted Source).
Most resveratrol supplements contain 150–500 mg per serving and have no significant side effects. However, you should speak with a healthcare professional before using resveratrol if you’re taking a blood thinner (35Trusted Source).
- Spirulina
Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it reduces inflammation, promotes healthy aging, and may strengthen the immune system (36Trusted Source, 37Trusted Source, 38Trusted Source, 39).
Although most research has investigated spirulina’s effects on animals, studies in older adults have shown that it may improve inflammatory markers, anemia, and immune function (40Trusted Source).
Up to 8 grams of spirulina per day is safe, and many people add it to their shakes or smoothies because it comes in powder form.
There are no known significant side effects, but people with autoimmune conditions may want to avoid it because it may worsen their condition due to its potential immune-strengthening properties (41Trusted Source).
- Vitamin D
Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have some powerful anti-inflammatory properties.
In several studies, researchers have noted a link between low vitamin D levels and the presence of inflammation (42Trusted Source, 43Trusted Source, 44Trusted Source).
In a small, high quality study in 44 women with low vitamin D levels and premenstrual syndrome, researchers noted that taking 50,000 International Units (IU) of vitamin D every 20 days for 4 months led to decreased inflammation compared with a control group (45Trusted Source).
Similar findings have been noted in people who have a vitamin D deficiency in addition to obesity (46Trusted Source).
Over a long term, adults shouldn’t take more than 4,000 IU per day. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time, potentially leading to toxicity (47Trusted Source).
- Bromelain
Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency. Bromelain in the reason pineapple leaves a burning sensation if you eat too much.
However, it also has some potential anti-inflammatory properties. In fact, bromelain has the same anti-inflammatory capacity as nonsteroidal anti-inflammatory drugs (NSAIDs), but with the bonus of fewer side effects (48Trusted Source).
Little research in humans has been done on bromelain’s anti-inflammatory properties, but it does appear to be helpful in reducing postoperative inflammation in people undergoing wisdom tooth removal (49Trusted Source).
Most bromelain supplements contain 500 mg of bromelain per serving and have no reported side effects.
- Green tea extract
Green tea has long been used in traditional medicine, and it’s rich in compounds that may provide many health benefits, such as epigallocatechin-3-gallate (EGCG), caffeine, and chlorogenic acid.
One potential benefit is that it’s extremely anti-inflammatory.
One small study in overweight men noted that 500 mg of green tea extract per day for 8 weeks, paired with exercise three times per week, significantly reduced inflammation compared with exercise alone or a placebo group performing no exercise (50Trusted Source).
Researchers theorize that many of the anti-inflammatory benefits of green tea come from the EGCG it contains. EGCG acts as an antioxidant, so it can help prevent oxidative damage to your cells caused by free radicals, leading to a decrease in inflammation (51Trusted Source).
You can buy EGCG or green tea extract supplements, but be aware that green tea extract supplements will contain caffeine unless labeled otherwise. You can shop for green tea extract supplements on Amazon.
- Garlic
Garlic, like ginger, pineapple, and fatty fish, is a common food that’s rich in anti-inflammatory compounds.
Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to better ward off disease-causing pathogens (52Trusted Source).
In one high quality study, 51 adults with obesity received either 3.6 grams of aged garlic extract or a placebo daily for 6 weeks. Researchers found significant improvements in the inflammatory markers tumor necrosis factor-alpha (TNF-α) and IL-6 (53Trusted Source).
They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases (53Trusted Source).
Garlic supplements come in a variety of dosages, all of which are fairly safe and have few side effects (except for garlic breath). Additionally, you may experience some anti-inflammatory benefits from eating just 2 grams of fresh garlic each day, which is about one clove (52Trusted Source, 54Trusted Source).
- Vitamin C
Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It’s a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells (55Trusted Source).
It also helps optimize the immune system in several other ways, which can help regulate inflammation — because inflammation is an immune response (55Trusted Source).
In addition, high doses are commonly given intravenously to hospitalized patients with severe respiratory illnesses — like influenza, pneumonia, and even COVID-19 — to help reduce inflammation (56Trusted Source).
In healthy people, though, doses higher than 2,000 mg may lead to diarrhea. Other than that, vitamin C supplements are safe and relatively symptom-free (57Trusted Source).
However, it’s also easy to meet your vitamin C needs through diet alone — green, red, orange, and yellow fruits and vegetables are all rich sources (57Trusted Source).
The bottom line
Chronic inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders.
Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — may help reduce inflammation in your body.
If you want to try any of them, it’s important to:
Buy them from a reputable manufacturer, preferably one that has a certified Good Manufacturing Practices (cGMP) facility (which ensures they meet Food and Drug Administration requirements) and engages in third-party product testing.
Follow the dosage instructions on the product packaging.
Check with your doctor first if you’re pregnant or nursing, if you have a medical condition, or if you take medication.
Ideally, it’s best to get your anti-inflammatory nutrients from whole foods, but supplements may help — especially if your diet is lacking in nutrients and antioxidants.