9 Best Supplements for Reducing Inflammation, Say Dietitians

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Addressing inflammation has become a popular objective advocated by health influencers and professionals in the healthcare field. Whether dealing with chronic low-grade or acute inflammation, finding effective strategies to combat these effects can yield significant benefits.

While acute inflammation is the body’s immediate response to injury, infection, or tissue damage, chronic low-grade inflammation can arise from various factors, including an unhealthy lifestyle.

Unlike its acute counterpart, chronic low-grade inflammation can have adverse effects, increasing the risk of developing diabetes, cardiovascular disease, and certain cancers.
Consequently, many prioritize reducing chronic low-grade inflammation to safeguard their overall well-being.

In addition to adopting habits like following an anti-inflammatory diet, managing stress, and moderating alcohol consumption, some people turn to supplements to aid them in achieving this goal.

For those eager to alleviate inflammation in their bodies and seeking worthwhile supplement options, continue reading to discover ten recommendations from dietitians known for their potential to reduce inflammation.

Quercetin

According to Anzlovar, incorporating omega-3 fatty acids into your diet has been associated with decreased inflammation and a lower risk of inflammatory conditions like cardiovascular disease.

While it is advisable to obtain omega-3s from food sources like fatty fish, she suggests a supplement if fish consumption is not feasible.

Among the various types of omega-3 fats, EPA and DHA receive significant attention for their anti-inflammatory properties. These beneficial compounds are commonly found in marine sources, particularly oily cold-water fish.

Anzlovar recommends Nordic Naturals Ultimate Omega as a preferred supplement choice due to its combination of EPA and DHA omega-3s and third-party testing for quality assurance.

Another noteworthy anti-inflammatory supplement, according to Melissa Azzaro, RDN, LD, the creator of The Hormone Dietitian® LLC, is quercetin.

Quercetin is a compound naturally present in plants such as onions and apples, particularly beneficial for individuals struggling with inflammation related to allergies and asthma. It acts as an antioxidant, anti-inflammatory agent, and immune modulator.

Scientific studies have demonstrated that quercetin can inhibit histamine production, thereby aiding in managing allergy symptoms.

Resveratrol

Azzaro highlights resveratrol as a significant compound predominantly found in red grapes and berries. This powerful substance possesses anti-inflammatory, antioxidant, and cardioprotective properties.

Additionally, resveratrol aids in estrogen metabolism and mild uterine contractions. Azzaro specifically suggests resveratrol for individuals experiencing painful period cramps, endometriosis, and fibroids, especially due to its notable anti-inflammatory effects that can bring relief.

Boswellia

Azzaro specifically recommends Boswellia for individuals grappling with inflammation related to inflammatory gut conditions. However, it is important to acknowledge that this supplement may provide anti-inflammatory benefits beyond that scope.

Azzaro elucidates that Boswellia is derived from trees commonly known as frankincense, and scientific research has indicated its anti-inflammatory effects for individuals with inflammatory bowel disease, asthma, and rheumatoid arthritis.

Turmeric

According to Sarah Anzlovar, MS, RDN, LDN, an Intuitive Eating Dietitian for Moms at Sarah Gold Nutrition, LLC, curcumin, the active compound found in turmeric, possesses remarkable anti-inflammatory properties.

Turmeric supplements have shown promise in alleviating symptoms for individuals with inflammatory conditions such as inflammatory bowel disease, osteoarthritis, and rheumatoid arthritis.

An interesting study even demonstrated its effectiveness in reducing joint pain comparable to acetaminophen.

Anzlovar emphasizes the importance of prioritizing inflammation reduction through dietary and lifestyle habits.

However, she acknowledges that turmeric supplements may provide additional support. Her preferred choice is Thorne Curcumin Phytosome, which contains a well-researched form of curcumin known for its potential to reduce joint pain and offer other benefits.

Vitamin D

Vitamin D is commonly associated with its role in promoting bone health, but this essential supplement also possesses the potential to combat chronic low-grade inflammation.

Wan Na Chun, MPH, RD, CPT, a registered dietitian, highlights the multifaceted significance of vitamin D in the body, including its ability to regulate inflammation and support immune function.

She further explains that extensive evidence suggests vitamin D’s diverse effects on immune system function, which can enhance innate immunity and hinder the development of autoimmune conditions.

Omega-3 fatty acid

Anzlovar explains that consuming omega-3 fatty acids has been associated with reduced inflammation and a lower risk of inflammatory diseases, such as cardiovascular disease.

She emphasizes the importance of obtaining omega-3s from food sources like fatty fish but acknowledges that a supplement may be a suitable alternative for those who do not consume fish.

Within the omega-3 category, particular attention is given to DHA and EPA, as they offer notable anti-inflammatory benefits. These essential fatty acids are primarily found in marine sources, particularly oily cold-water fish.

Anzlovar recommends Nordic Naturals Ultimate Omega as her preferred supplement because it provides a balanced combination of both EPA and DHA omega-3s. Additionally, the supplement undergoes third-party testing, ensuring its quality and efficacy.

Tart Cherry

While tart cherry is often recognized as a potential sleep aid, its benefits extend beyond that. This fruit may also play a role in managing inflammation, especially among older adults.

Solaray Ultra Strength Joint InflaShield emerges as a notable supplement option for those seeking relief from inflammation.

It combines the antioxidant properties of tart cherry and resveratrol, targeted joint support from glucosamine and MSM, and the calming effects of IbuActin, all working together to promote everyday well-being and alleviate discomfort.

Ginger

Ginger root is widely embraced as a flavorful ingredient in numerous culinary creations. However, incorporating ginger into a well-rounded diet can also have potential anti-inflammatory benefits in specific circumstances.

This versatile root contains two notable compounds, gingerol and zingerone, linked to inflammation reduction.

When seeking a reliable ginger supplement, NOW Foods Ginger Root Extract stands out as a trusted option known for its purity and effectiveness, making it suitable for daily consumption.

Green Tea Extract

Green tea is renowned for its anti-inflammatory properties, partly attributed to the presence of a compound called EGCG. Additionally, green tea serves as a source of flavan-3-ols, a plant compound that has demonstrated the ability to diminish oxidative stress.

Life Extension Mega Green Tea Extract offers a concentrated dose of the beneficial compounds naturally found in green tea for individuals seeking a convenient alternative to brewing tea daily.

This supplement presents an excellent choice for those who find it challenging to incorporate a regular tea ritual into their busy schedules.

Frequently Asked Questions

  1. How do omega-3 fatty acids help with inflammation?

Omega-3 fatty acids, found in fish oil and flaxseed oil, help reduce inflammation by decreasing the production of inflammatory molecules called cytokines.

  1. What is turmeric and how does it reduce inflammation?

Turmeric is a spice that contains curcumin, a compound with potent anti-inflammatory properties. Curcumin can inhibit the activity of enzymes and molecules that promote inflammation.

  1. Can ginger supplements reduce inflammation?

Yes, ginger has anti-inflammatory properties due to its active compounds, such as gingerols and shogaols, which can help reduce inflammation and pain.

  1. What is the role of green tea extract in reducing inflammation?

Green tea extract contains antioxidants called catechins, particularly epigallocatechin gallate (EGCG), which have anti-inflammatory and antioxidant effects.

  1. Are there any side effects associated with taking anti-inflammatory supplements?

While most anti-inflammatory supplements are safe for many people, potential side effects can include gastrointestinal issues, allergic reactions, and interactions with medications. Before starting any new supplement, contact with a healthcare physician.

  1. How effective are polyphenol supplements in combating inflammation?

Polyphenols, found in fruits, vegetables, and certain supplements, have strong anti-inflammatory and antioxidant properties that can help reduce inflammation.

  1. What is quercetin and how does it reduce inflammation?

Numerous fruits and vegetables contain the flavonoid quercetin.. It has anti-inflammatory properties that help reduce the release of histamines and other inflammatory chemicals in the body.

  1. Are there specific anti-inflammatory supplements recommended for joint health?

Yes, glucosamine and chondroitin are often recommended for joint health as they can help reduce inflammation and pain associated with arthritis.

  1. Can bromelain supplements help with inflammation?

Bromelain, an enzyme found in pineapples, has anti-inflammatory properties and can help reduce swelling and pain, particularly in conditions like arthritis.

  1. Are there any natural anti-inflammatory supplements that can be taken daily?

Many natural anti-inflammatory supplements, such as turmeric, omega-3 fatty acids, and ginger, can be taken daily to help manage inflammation. Before beginning a new supplement regimen, always get advice from your healthcare physician.

  1. How do antioxidants help in reducing inflammation?

By scavenging free radicals, which can result in oxidative stress and chronic inflammation, antioxidants aid in the reduction of inflammation. Supplements like vitamins C and E, green tea extract, and resveratrol are rich in antioxidants.

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