12 Supplements That Fight Inflammation

According to medical professionals, Inflammation refers to the natural response of the immune system against a variety of factors such as toxins and foreign pathogens, which are triggered due to infections, injury or prolonged illnesses which affect the natural capability of the human body to heal. Although short- term inflammation can be a beneficial defence mechanism in fighting off infections, long-term inflammation can adversely affect the body. Chronic inflammation sometimes aggravates the inflammatory mechanism which can affect bone tissues and erosion like in arthritis. In this article, we will discuss some of the most important inflammation supplements required to achieve overall health and wellness.

What is Inflammation? 

Inflammation can be understood as a process involving a chain of molecular reactions built to reconstruct a tissue damaged by cuts or injuries. The body starts stimulating an immune response to fight against infection. Once the body starts healing the damaged tissues, inflammation stops.

Two types of inflammation occur in the body:

1. Acute inflammation: 

It occurs due to an infection or injury that has sudden onset and lasts for a few days or a week, mainly characterised by mild heat production, swelling, pain, and redness.

2. Chronic inflammation:

It can last for 2 weeks to months. Chronic fatigue can cause severe impairment in tissue function, cell damage, swelling, fatigue, and redness. It may result in cardiovascular diseases, arthritis, increased risk of heart diseases such as stroke, heart failure, liver cirrhosis, bowel diseases, cancer and diabetes. 

There are various inflammation supplements such as curcumin, fish oil: a source of omega-3 fatty acids, vitamin C, vitamin D, zinc, ginger and garlic that can help reduce inflammation naturally. Incorporating these elements into your diet may not only reduce inflammation but can also help in leading an overall healthy lifestyle

12 Best Supplements for Inflammation

1. Vitamin D

• With its high ability to modulate immune system response against various inflammatory and immune disorders, several studies have suggested that Vitamin D capsules not only help to manage Vitamin D deficiency but also reduce the risks of inflammation-induced diseases like arthritis. Vitamin D supplementation may help lower the pro-inflammatory mediators and cytokines, decreasing the C-reactive protein (CRP), an inflammatory marker. Research shows that supplementing Vitamin D through Vitamin D capsules can also help lower symptoms of skin inflammation like dermatitis and psoriasis.

• There are findings from large scale community research done in Ireland which suggest that those with high levels of vitamin D deficiency suffer more from inflammation compared to those with sufficient Vitamin D levels.

2. Vitamin C 

• Research shows vitamin C has anti-inflammatory agents that help lower oxidative stress in chronic inflammatory conditions. As it is rich in antioxidants, it helps manage inflammation. Vitamin C has been shown to lower C-reactive protein levels (CRP), a marker for inflammation detection in the body. Being rich in antioxidant content, vitamin C supplements help boost immune defences and strengthen immunity, protecting from various diseases. Vitamin C supplements are mostly safe and free from any side effects for healthy people but it is important to consult a healthcare professional if one has any underlying medical condition.       

3.  Curcumin

• Curcumin is the key component found naturally in turmeric and is considered one of the best supplements for inflammation. It is used in all Indian households for cooking or may be used topically as a remedy to heal simple injuries.
• Components of curcumin also play a role in detoxification of the body and reducing oxidative stress. It supports lowering inflammation symptoms such as redness, swelling, joint pain and stiffness. Curcumin acts as an anti-inflammatory against both osteoarthritis and rheumatoid arthritis.
• Despite its various benefits, one shortcoming of curcumin is its limited absorption capacity. Hence, it is suggested to use turmeric and black pepper together to achieve optimal absorption of curcumin.

4.  Fish oil

• Fish oil is one of the primary sources of omega-3 fatty acids which helps reduce inflammation associated with chronic diseases like arthritis, cardiovascular diseases, and Crohn's disease. Moreover, fish oil helps in maintaining the structure of cell membranes and prevents them from getting damaged. Omega 3 capsules can be taken to help repair damaged skin cells, protecting skin from inflammation and damage.
• Usually, fish oil capsules contain both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (2 primary Omega 3s) which possess immunomodulatory activities, reducing inflammation. However, it is suggested to consult a healthcare professional before starting its dosage.

5. Garlic

• Garlic is not just a household remedy to cure cold and flu but is also an important anti-inflammatory agent which if taken regularly, lowers the inflammation levels in the body by reducing free radicals reaction. Garlic contains the compound allicin, which inhibits the growth of pathogens. Garlic also has anti-inflammatory and sulphur compounds, which modulate the inflammatory cytokines reducing inflammation. However, garlic supplements should be avoided by those on anticoagulants or those who have had any recent surgeries as they can increase the risk of bleeding.

6. Ginger

• Ginger contains two compounds gingerol and shogaol considered beneficial against inflammatory diseases like lupus, osteoarthritis, rheumatoid arthritis, psoriasis, and inflammatory bowel disease. It also contains salicylates, which ease pain, soothe sore muscles and lower discomfort. Ginger being anti-inflammatory helps reduce swelling and is especially beneficial in easing arthritic symptoms.
• Ginger is usually considered safe to consume as an inflammation supplement but may have mild side effects such as stomach discomfort and heartburn.

7. Green tea extract

• Green tea extract is packed with flavonoids and epigallocatechin-3-gallate (EGCG), which acts as an antioxidant, fighting against free radicals and reducing oxidative stress along with enhancing immunity.
• Polyphenols present in green tea extract have strong anti-inflammatory properties which can also reduce skin irritation, redness and swelling. Green tea inhibits the production of inflammatory chemicals that lower cartilage loss and helps reduce the risk of arthritis and its symptoms.
• Although, it’s safe to drink up to 2-3 cups of green tea daily, drinking too much of it can also result in side effects, such as headaches, irregular heartbeat, reduced levels of iron absorption, restlessness, and insomnia.

8. Spirulina

• Spirulina is a blue-green algae which is considered a powerful supplement for inflammation as it is rich in antioxidants. This helps strengthen the immune system and promote healthy ageing by lowering inflammation.
• Spirulina has a component called phycocyanin, rich in vitamins, minerals and antioxidants that help regulate immunity and lower oxidative stress.
• Spirulina helps inhibit enzymes known to promote inflammation, pain or damage the joints and cartilage.

9. Resveratrol 

• Resveratrol is an antioxidant compound generally found in grapes, berries, dark chocolate and red wine. It can be used as a supplement to reduce inflammation as it can help decrease the secretion of inflammatory proteins and lower the risk of cardiovascular diseases and atherosclerosis. The anti-inflammatory property also helps lower skin inflammation and arthritic pain.
• Resveratrol supplements can act as a double-edged sword. They are usually safe but may have some side effects if not taken in recommended amounts. People with a high risk or uterine, breast or ovarian cancer are not advised to take resveratrol as it may worsen the condition.

10. Zinc

• Zinc is known to be one of the most important minerals that possess anti-inflammatory properties. It can boost immunity, reduce the risk of age-related diseases and their symptoms, speed up the process of wound healing and show improvements in skin health.
• Zinc helps enhance immune response by lowering the production of inflammatory cytokines. It also helps lower CRP levels and can be beneficial in reducing the risk of skin inflammation like acne, eczemas, wounds and ulcers.
• As zinc possesses anti-inflammatory properties, it can help reduce redness and swelling, promoting clear skin.

11. Capsaicin

• Capsaicin is an active component extracted from chilli peppers. It has high amounts of antioxidants and anti-microbial properties that fight free radicals in the body which are responsible for chronic inflammation.
• Capsaicin also possesses analgesic properties, relieving discomfort and pain. This active component desensitises the nerves and relieves pain. This is also beneficial in lowering minor pain linked with muscle spasms, sprains or rheumatoid arthritis.

12. Cat’s Claw

• Cat’s claw is extracted from a tropical vine and is popularly considered a herbal inflammation supplement. It can ease symptoms of osteoarthritis and rheumatoid arthritis helping boost the immune system.
• Cat’s claw contains plant chemicals tannins and sterols that help lower inflammation and inflammatory disorders and treat arthritis pain.
• The bark of the tropical vine is used as a natural remedy for inflammation and infections. Cat’s claw supplements are widely available in capsule, powder or liquid form.

Conclusion

There are many inflammation supplements available in the market but reducing the chances of inflammation requires maintaining a healthy lifestyle. Although helpful, inflammation supplements alone cannot fix an individual’s entire health status, though proper diet and exercise may help.

Consumption of supplements made of curcumin, fish oil (containing omega-3 fatty acids, garlic, ginger, green tea extract, vitamin C and vitamin D capsules can be prioritised to meet daily nutritional requirements.

Consulting a medical professional for any symptom, especially for pregnant women, children and the elderly is also important for overcoming inflammation. Routine checkups and early diagnosis can help detect symptoms preventing any long term conditions and better management of existing ones.

FAQs

1. Are inflammatory supplements safe to use?

Lowering symptoms by using inflammation supplements can provide relief from the aggravations of inflammation. People with chronic diseases like cardiovascular diseases, severe hormonal imbalances and uterine, blood or skin cancers may have to consult a medical professional before starting any new supplements.

2. How long does it take to see results from inflammatory supplements?

Choosing inflammation supplements alone may not show any significant results in a short period, it is important to incorporate a well-balanced diet and an active lifestyle to improve overall health. Time-restrictive activities such as intermittent fasting or eating disorders like anorexia and binge eating disorder can also hamper results.

3. Are there any food sources of these inflammatory supplements?

Omega-3 fatty acids are present in salmon, mackerel, sardines, and tuna fish while some vegetarian options include nuts, avocado, whole grains, leafy greens like kale, spinach, and brussels sprouts. Vitamin C-rich foods such as citrus fruits, guava, amla, oranges, grapefruit, and lemon also possess anti-inflammatory activity. Ginger, garlic, and turmeric may be used as spices and added to food. Zinc-rich foods include seafood, nuts, whole grain cereals, legumes and fortified dairy products. Vitamin D mainly obtained from exposure to sunlight, is also present in foods like eggs, meat, mushroom and sea foods.

4. How do inflammatory supplements work?

Anti-inflammation supplements exhibit functioning similar to NSAIDs (Non-steroidal anti-inflammatory drugs), but natural and herbal inflammation supplements possess better anti-inflammatory properties with minimum side effects. These natural supplements help in repairing cellular damage and protect the body from chronic inflammation if consumed in an appropriate amount.