From the Guidelines
Omega-3 fatty acids, particularly EPA and DHA, are the most effective natural supplements for reducing inflammation, as they produce specialized proresolving lipid mediators that actively resolve chronic inflammation 1. When considering natural supplements to lower inflammation, several options are available.
- Omega-3 fatty acids (found in fish oil supplements, typically 1000-2000mg daily) are among the most effective anti-inflammatory supplements, working by producing compounds that help resolve inflammation 1.
- Turmeric supplements containing curcumin (500-1000mg daily with black pepper for better absorption) inhibit inflammatory pathways in the body, although more research is needed to confirm its efficacy in certain populations 1.
- Other supplements like ginger extract, boswellia, green tea extract, resveratrol, and alpha-lipoic acid may also have anti-inflammatory properties, but the evidence is not as strong as it is for omega-3 fatty acids. It's essential to note that while these supplements can be beneficial, they work best when combined with an anti-inflammatory diet rich in fruits, vegetables, and whole foods, while limiting processed foods, refined sugars, and unhealthy fats.
- Regular exercise, adequate sleep, and stress management also play crucial roles in reducing systemic inflammation. Before starting any supplement regimen, it's crucial to consult with a healthcare provider, especially if you have existing health conditions or take medications 1.
From the Research
Natural Supplements to Lower Inflammation
- Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to have anti-inflammatory effects and may help lower the risk of chronic diseases characterized by elevated inflammation, such as cardiovascular diseases (CVDs) 2, 3, 4, 5.
- The balance of omega-6 and omega-3 fatty acids in the diet can alter the expression of inflammatory genes, and an anti-inflammatory diet rich in omega-3s and polyphenols may help reduce inflammation 3.
- Supplemental omega-3 fatty acids, at a level of 2-3 g of EPA and DHA per day, may be beneficial in reducing inflammation and promoting overall health 3, 4, 5.
- Other natural supplements that may help lower inflammation include polyphenols, such as those found in colorful, non-starchy vegetables, which can help inhibit nuclear factor (NF)-κB, a primary molecular target of inflammation 3.
- The importance of omega-3 fatty acids has been studied in the context of many diseases, and the results suggest that they have pleiotropic effects, focusing on anti-inflammatory effects, and may be beneficial in noncommunicable diseases, such as CVDs, cancer, and cognitive decline 2, 4, 5.