If you plan to try this supplement, be patient. Curcumin is the active compound in the yellow-hued spice, turmeric, which is a staple of Indian curries. In the body, it acts as a powerful anti-inflammatory agent, blocking the same inflammation-promoting enzyme as the COX-2 inhibitor drug, celecoxib.

In a study of people with knee OA, a 1, mg daily dose of curcumin extract was as effective as 1, mg a day of ibuprofen, without the gastrointestinal side effects. This supplement also appears to relieve RA swelling and tenderness. Black pepper also increases the absorption.

Some supplements add the black pepper extract, piperine. However, piperine could potentially cause liver damage, and it can increase the absorption of medications like carbamazepine Tegretol and phenytoin Dilantin , making them more potent. Several vitamins have been studied for their effects on arthritis, including the antioxidant vitamins A, C, and E, and vitamins D and K.

Vitamins D and K are both important for bone strength, and vitamin K is involved in cartilage structure. For example, high-dose fish oil supplements can thin the blood and may interact with anticoagulant medicines such as warfarin Coumadin. Sometimes you can overdo it and take too much, especially when it comes to vitamins.

Some vitamins -- like B and C -- are water soluble. That means if you take too much of them, your body will flush out the extra. Yet fat-soluble vitamins such as A, D, E and K can build up in your body to the point where they become harmful, so check with your doctor about safe amounts.

With supplements, the ingredients listed on the label may not be the same ones that are in the bottle. If you do want to try supplements, use them as an add-on to arthritis drugs, not as a replacement. They should never take the place of medications, which are the only proven way to slow joint damage.

Also go through your entire supplement and medication list with your pharmacist to check for possible interactions. Your gift will help provide greater access to care, educational resources, support for our community and send children to juvenile arthritis camp. Arthritis is relentless, but so are we.

Unleash your generosity! Nearly 60 million adults and children in America are diagnosed with arthritis, and most have pain that interferes with their daily lives.

On the other hand, chronic inflammation can lead to disease 1 , 2. Stress, low activity levels, and foods that cause inflammation can make this risk even more significant. For this reason, eating foods that can help reduce inflammation is strongly advisable. Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation.

The most anti-inflammatory foods may include:. Dozens of varieties exist. Some of the most common ones include:. Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your disease risk 3 , 4.

A review of research suggests that phytochemicals found in berries may help delay cancer development and progression. Though more research is needed, they may benefit immunotherapy 5.

Your body naturally produces NK cells, and they help keep your immune system functioning correctly. Fatty fish are a great source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources :. EPA and DHA help reduce inflammation, which may otherwise lead to health conditions that may include 7 , 8 , 9 , 10 :.

Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein CRP 12 , However, in one study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared with those who received a placebo Broccoli is highly nutritious.

Research has shown that eating many cruciferous vegetables is associated with a decreased risk of heart disease and cancer 15 , Broccoli is rich in sulforaphane , an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B NF-κB , which are molecules that drive inflammation in your body 17 , 18 , 19 , Avocados contain potassium, magnesium, fiber , and heart-healthy monounsaturated fats 21 , They also contain carotenoids and tocopherols, which are linked to a reduced risk of cancer and heart disease 23 , 24 , In addition, one compound in avocados may reduce inflammation in newly forming skin cells In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta IL-1β and CRP Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechingallate EGCG.

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells 27 , 30 , Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects 32 , 33 , 34 , Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes 36 , Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging 38 , While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection 40 , 41 , 42 , Grapes contain anthocyanins, which reduce inflammation.

Grapes are also one of the best sources of resveratrol , another antioxidant compound with many health benefits. While taking a resveratrol supplement is not the same as eating grapes, in one study including 60 people with heart failure, those who consumed two mg capsules of resveratrol supplements daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 IL-6 An older study from found that adults who ate grape extract daily experienced increased adiponectin levels.

Low levels of this hormone are associated with weight gain and an increased risk of cancer 50 , It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound 52 , 53 , 54 , Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases 55 , 56 , In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper.

Curcumin: A Review of Its Effects on Human Health. Chin, K. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Ballester, P. Effect of Ginger on Inflammatory Diseases. Kunnumakkara, A. Chronic diseases, inflammation, and spices: how are they linked?

Rondanelli, M. Clinical trials on pain lowering effect of ginger: A narrative review. Fernández-Lázaro, D. Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper Bioperine® and Potential Applications.

Imran, M. A critical review on the extraction and pharmacotherapeutic activity of piperine. Zhou A, Hyppönen E. Binkley, N. Low vitamin D status: definition, prevalence, consequences, and correction.

Mohammadi-Sartang M, et al. Paul, P. The effect of microbiome-modulating probiotics, prebiotics and synbiotics on glucose homeostasis in type 2 diabetes: A systematic review, meta-analysis, and meta-regression of clinical trials.

Hofmeister, M. The effect of interventions targeting gut microbiota on depressive symptoms: a systematic review and meta-analysis. Tsai, T. Probiotics, Prebiotics, and Amelioration of Diseases. Neyrinck, A. Improvement of Gastrointestinal Discomfort and Inflammatory Status by Synbiotic in Middle-Aged Adults: A Double-Blind Randomized Placebo-Controlled Trial.

By Brianna Lapolla. By Austin Letorney. Metformin vs Berberine—Which One Is Better for Diabetes Treatment?

Low levels of this hormone are associated with weight gain and an increased risk of cancer 50 , It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound 52 , 53 , 54 , Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases 55 , 56 , In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper.

They experienced a significant decrease in the inflammatory marker CRP 56 , It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.

More research is needed to understand how the dosage of turmeric affects inflammatory markers Extra virgin olive oil is one of the healthiest fats you can eat. Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions 59 , 60 , Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils 4.

Dark chocolate is delicious, rich, and satisfying. These may reduce your disease risk and lead to healthier aging 6 5 , 6 6 , 67 , One small study of participants who consumed mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion Tomatoes are high in vitamin C, potassium , and lycopene , an antioxidant with impressive anti-inflammatory properties 7 1 , 72 , 73 , Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer 75 , 76 , Cooking tomatoes in olive oil can help you absorb more of their lycopene content Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 79 , 80 , Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces mL of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days For example, a higher intake of some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP 86 , 87 , Foods like sugar-sweetened beverages and refined carbs may also promote inflammation 89 , Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients.

Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness. Try this today: Enjoy the powerful antioxidant effects of chocolate by making your own hot chocolate.

And for an optional anti-inflammatory boost, try it with a pinch of cayenne and cinnamon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Anti-Inflammatory Foods to Eat: A Full List. Medically reviewed by Kathy W. Warwick, R. List Inflammatory foods Bottom line Studies suggest that some foods can help decrease chronic inflammation.

What are the top anti-inflammatory foods? Explore our top resources. Fatty fish. Share on Pinterest Photography by Aya Brackett. Green tea. Extra virgin olive oil. The body produces SAM-e S-adenosylmethionine naturally and uses it to regulate genes that control expression and behavior, which is why it can be used to help manage the inflammatory symptoms associated with certain liver conditions, osteoarthritis, and depression.

The dosage is dependent on the inflammatory condition. In addition to this, it can interact with a variety of medications, so it is vital that you speak to your integrative doctor before using it. High dosages of SAM-e can cause a number of digestive issues, including nausea, diarrhea, vomiting, and gas.

The active ingredient in turmeric is curcumin. Curcumin reduces the inflammation associated with metabolic conditions related to obesity. It also reduces insulin resistance and decreases blood glucose levels naturally.

Unlike other supplements to fight inflammation, turmeric supplements can be taken with NSAIDs, provided the dose is low. Curcumin increases the risk of those who have a bleeding disorder or take blood thinners; therefore, always consult your integrative medical doctor to determine if it is safe for you to take this anti-inflammatory supplement.

Zinc provides anti-inflammatory protection and supports the immune system. It works by decreasing oxidative stress in the body. Oxidative stress causes inflammation and has been linked to a host of medical conditions.

Zinc supplements can reduce the risk of infections. Zinc deficiencies have been linked with arthritis, inflammation, and pain. However, too much zinc can be dangerous. In addition to this, zinc can interact with certain antibiotics, calcium, and diuretics.

To ensure you are reaping the benefits of zinc without any of the dangers associated with too much zinc, speak with your functional doctor. An anti-inflammatory diet is based on foods that naturally reduce inflammation while avoiding foods that trigger inflammation.

Some of the foods that have been linked with inflammation include fried foods, refined carbohydrates, red meat, and soda. What is anti-inflammatory food? Anti-inflammatory foods reduce inflammation and relieve pain.

Some of the best foods to incorporate into your diet include blueberries, strawberries, nuts, leafy green vegetables, tomatoes, and olive oil. Chronic inflammation increases the risk of several dangerous, chronic medical conditions like heart disease, autoimmune disorders , and type 2 diabetes.

Using supplements to fight inflammation, eating a healthy diet filled with anti-inflammatory foods, and using anti-inflammation vitamins and minerals help reduce inflammation and decrease the risk of disease.

If you are experiencing chronic inflammation , it is time to talk to your functional medicine doctor who understands how each system of the body works together to promote health. They will guide you how to use food, vitamins, minerals, and supplements to reduce inflammation and protect against disease.

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Arthritis pain decreases the quality of life of millions of Americans. Hypothyroidism Natural Treatment Options. Thyroid disorders can occur in many forms, but hypothyroidism is one of the most common. Symptoms of hypothyroidism are varied How Nutrition Boosts the Immune System and Fights Fatigue in Lyme Disease.

Living with Lyme disease can be challenging, especially when facing the persistent symptoms that tend to accompany this condition. Biotoxin Illness. Lyme Disease CoInfections.

Ticks can transmit a variety of bacteria, parasites and viruses to humans. The most common tick-borne disease is Lyme disease Natural Treatment for Mold Sensitivity by Jennifer Jennings. Jennifer Jennings, DNP, FNP-BC, IFMCP, our functional medicine practitioner, uses a functional medicine approach for identifying root causes of chronic Digestive Health.

According to the National Institute of Health, 20 percent of the population suffers from chronic constipation. Constipation is defined as Hormone Replacement: A Holistic Guide.

Hormones are critical for nearly every basic function of your body. They are the messengers that tell your cells what Chronic Issues and Preventive Care for Men and Women. Ask Us. Functional Medicine is journey and works best when there is a mutual commitment between you and your functional medicine team.

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Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems.

He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting , Ketotarian , The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Email Address. The 10 Most Powerful Anti-Inflammatory Supplements, According To A Functional Medicine Expert. ARTICLE CONTINUES BELOW. Email Address Required. What is inflammation? Some of the most common symptoms include: Brain fog Chronic pain Digestive distress constipation, bloating, gas, diarrhea Fatigue Irritability Skin problems rash, eczema, psoriasis, acne Weight loss resistance.

Shop This Article. Will Cole's Personal Picks To Elevate Your Wellness. check it out. Curcumin Curcumin is the active compound found in turmeric that boasts all of the powerful anti-inflammatory properties. Resveratrol This antioxidant is found in fruits like grapes and blueberries as well as red wine and dark chocolate.

Ginger As one of the oldest go-to anti-inflammatory supplements, Ginger root has been used for thousands of years for its many medicinal benefits including soothing nausea and indigestion. Fish oil Fish oil contains two essential omega-3 fatty acids - docosahexaenoic acid DHA and eicosapentaenoic acid EPA - that are extremely anti-inflammatory when taken together.

Vitamin C Several studies 9 have linked low vitamin C with inflammatory conditions. Green tea extract If you know me, you know I love a good cup of green tea. CBD CBD interacts with a larger system in the body called the endocannabinoid system, which is intricately involved in the inflammatory response and the immune system.

Alternative treatment options for inflammation Taking supplements for inflammation is going to play a big role in your health journey when actively working toward healthy inflammation levels.

Here are some other ways to support healthy inflammation in all areas of your life: Switch to an anti-inflammatory diet Manage your stress levels Try intermittent fasting Seeking help from a functional medicine doctor If you suspect that your symptoms are related to chronic inflammation, my telehealth functional medicine clinic can identify your level of inflammation through lab work and help determine your inflammatory triggers to put together an action plan that works for your specific health case.

Photo: unsplash. References: Chandran, Binu, and Ajay Goel. Karimi, Niloofar et al. Case reports vol. S Merlino, Linda A et al. Rollinger, Elke H. Heiss, Daniela Schuster, Brigitte Kopp, Rudolf Bauer, Hermann Stuppner, Verena M.

Dirsch, Atanas G. Pfalzer, Sang-Woon Choi, Stephanie A. Tammen, Lara K. Park, Teodoro Bottiglieri, Laurence D. Parnell, and Stefania Lamon-Fava Physiological Genomics , Soeken, Karen L et al.

Maroon, Joseph C et al. View More At Our Store. GH Expert Pick: Nordic Naturals Ultimate Omega. Vitamin D is naturally present in a few foods like fatty fish, beef liver, egg yolks and even mushrooms.

Our body can also make vitamin D when our bare skin is exposed to the sun. Vitamin D health benefits are vast, as the nutrient helps your body absorb calcium to maintain strong bones and can support a healthy immune system. Schehr added that adequate vitamin D levels are important and often vitamin D is sequestered in the presence of inflammation.

In fact, recent research suggests that vitamin D deficiency can lead to higher levels of inflammatory biomarkers. You'll typically find vitamin D in most multivitamins, but your doctor may recommend additional vitamin D supplementation to meet your needs.

Most healthy adults should aim for IU of vitamin D daily. GH Expert Pick: MegaFood Vitamin D3. This water-soluble vitamin is found in many different foods including citrus fruits like oranges and grapefruit, red and green peppers, kiwifruit and even vegetables like broccoli and baked potatoes.

There are several foods and beverages that are fortified with vitamin C as well, and you'll find the nutrient in most multivitamins.

That may be because vitamin C acts as an antioxidant in the body, helping to protect cells from free radical damage. Vitamin C also plays an important role in making collagen, which is a protein that helps wounds to heal. Most noteworthy is vitamin C's role in helping the immune system stay healthy and strong.

Healthy adults should aim for 75 to 90 milligrams of vitamin C daily. GH Expert Pick: Nature Made Vitamin C.

Magnesium is an important mineral that plays many roles in the body, helping to regulate muscle and nerve function and even make protein, bone and DNA. Most women need about to milligrams of magnesium daily, while men need about to milligrams.

Leafy greens, nuts, seeds and whole grains are all abundant in magnesium — typically fiber-rich foods provide magnesium. Also interesting, magnesium helps activate vitamin D, so they work together. Magnesium supplements come in all different forms, so speak with your healthcare provider about finding the best type for your needs.

But you'll also find magnesium available in most multivitamins. GH Expert Pick: Thorne Magnesium Bisglycinate. If you haven't used turmeric in a while, consider bringing it to the front of your spice cabinet. A plant in the ginger family, turmeric has historically been used in Ayurveda to treat disorders of the skin and more.

However, curcumin doesn't have the best bioavailability, meaning not much of it is readily absorbed by the body. But Dr. Schehr adds that it is best if combined with black pepper for optimal absorption. This is because the active ingredient in black pepper, known as piperine, can help make curcumin more bioavailable.

Another way to increase the bioavailability of turmeric and therefore curcumin is to consume the spice with a source of fat such as oil, avocado or fatty fish. GH Expert Pick: Pure Encapsulations Curcumin with Bioperine.

You may be familiar with resveratrol since it's a polyphenol found in red grapes and products made from grapes like red wine. It's also found in peanuts and some berries. Most polyphenols work as antioxidants in the body and can combat free radical damage.

It may expand blood vessels and even reduce blood clotting, and can play a role in helping the body fight disease. Some research has found that resveratrol may inhibit inflammatory enzyme activity too.

Additional studies have shown that consuming a grape supplement with 8 milligrams per day of resveratrol in it for a year improved inflammatory status in participants at risk of heart disease. The typical recommended dose for resveratrol is up to 1, milligrams daily for up to three months but always speak with your doctor to find the appropriate dose for your needs — higher doses may cause stomach upset.

GH Expert Pick: Toniiq Ultra High Purity Resveratrol. Tea is the most widely consumed beverage in the world behind water. Green tea has been used in traditional Chinese and Indian medicine to help treat many different ailments.

Green, black and white teas are abundant in polyphenols and have strong anti-inflammatory properties, but the highest polyphenol levels are in green and white teas. Schehr recommends green tea and green tea extract to fight inflammation, explaining that they contain important polyphenols including epigallocatechin gallate EGCG.

This is the major catechin in tea that has been associated with anti-inflammatory properties and has even stronger antioxidant activity than vitamins C and E. Omega-3 fatty acids, commonly found in fish oil, are essential fats that play a crucial role in maintaining heart health and reducing inflammation.

Regular consumption of omega-3 supplements can help decrease the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.

Ginger is not just a flavorful spice but also a powerful anti-inflammatory agent. Its active compounds, gingerol and zingerone, have been shown to inhibit the production of pro-inflammatory proteins.

Consuming ginger supplements or freshly grated ginger can help alleviate inflammatory symptoms. Zinc is an essential mineral that is pivotal in immune function and inflammation control. A zinc deficiency can lead to increased inflammation. Taking zinc supplements can help regulate the immune response and reduce the risk of inflammatory diseases.

Alpha-lipoic acid is a naturally occurring compound found in every cell of the body. It plays a role in energy production and also acts as a potent antioxidant. Studies have shown that alpha-lipoic acid can reduce inflammation and oxidative stress.

Spirulina, a type of blue-green algae, is packed with nutrients and antioxidants that can combat inflammation.

Phycocyanin, an active compound in spirulina, has been shown to inhibit the production of inflammatory signalling molecules. Boswellia, also known as Indian frankincense, contains Boswell acids that have strong anti-inflammatory properties.

These acids can prevent the formation of leukotrienes, which are molecules that can cause inflammation. Resveratrol is a compound found in red wine, grapes, and several other fruits.

It has gained attention for its potential to reduce inflammation, improve heart health, and extend lifespan. Regular intake of resveratrol supplements can help lower inflammation markers in the body. Quercetin is a flavonoid present in many fruits, vegetables, and grains.

Quercetin can inhibit inflammatory processes by reducing the release of pro-inflammatory cytokines.