Infection and stress can cause inflammation. Unhealthy foods and lifestyle habits can also cause it. Thus, anti-inflammatory foods can help with exercise, enjoyable sleep and stress management. Sometimes, it may also be beneficial to get additional support from supplements. Here are 5 Supplements that fight inflammation in the body.
1. Curcumin Supplements
Curcumin is an element of the turmeric. It offers several significant health benefits. It can reduce inflammation, heart disease, inflammatory bowel disease, and even cancer. Curcumin is also effective in reducing the inflammation of osteoarthritis and rheumatoid arthritis (1).
A study found that people with metabolic syndrome taking curcumin had lower levels of CRP and MDA inflammation markers compared to those receiving placebo (2).
In another study, when 150 mg of curcumin was given to 80 people with solid cancerous tumors, most of their inflammatory markers dropped far more than those in the control group (3).
Curcumin is hard to absorb when taken alone, but by taking it with piperine, found in black pepper, you can increase its absorption by as much as 2,000 percent (4).
The topical doses are 3 grams per day but up to 10 grams per day have been studied and are safe but may cause digestion problems (5).
2. Ginger Supplements
You can add ginger root powder to many dishes as a spice. It can also treat vomiting and indigestion conditions. The inflammation such as colitis, kidney damage, diabetes, and breast cancer may be minimized by two components of ginger, gingerol, and Zingerone (6, 7).
1,600 mg of ginger daily to people with diabetes, their levels of CRP, insulin, and HbA1c dropped more than the control group. Another study found that, when combined with exercise, women with breast cancer who took ginger supplements had lower levels of CRP and IL-6 (8).
There is also evidence that ginger supplements can decrease after exercise inflammation and muscle soreness. The topical dosage is 1 gram per day, but up to 2 grams is safe. Higher dosages, however, can thin the blood, which may cause bleeding. People taking blood-thinning drugs should avoid taking ginger supplements (9, 10).
3. Spirulina Supplements
Spirulina is a blue-green type of algae that has powerful antioxidant effects. Studies have shown that it reduces inflammation and can enhance the immune system. Although most work to date has studied the effects of spirulina on animals, studies have shown that it can reduce inflammatory markers, and boost immune function (11, 12, 13, 14).
As diabetes patients received 8 grams of spirulina per day for 12 weeks, their inflammation marker MDA levels decreased. In fact, their adiponectin levels have increased. This is a hormone that regulates blood sugar and fat metabolism. Up to 8 grams of spirulina per day is safe (15, 16).
4. Fish Oil Supplements
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two beneficial forms of omega-3s. DHA has anti-inflammatory effects that reduce cytokine levels and promote the health of the gut.
It may also minimize inflammation and muscle damage that occurs after intense exercise. In one study, the inflammation marker IL-6 lowered by 32% in individuals taking 2 grams of DHA compared to a control group (19, 21).
In another study, after intense exercise, DHA supplements lower levels of inflammatory markers TNF alpha and IL-6. Some studies have shown no gain from fish oil supplementation in healthy people and those with atrial fibrillation (22, 23).
At higher doses, fish oil can thin the blood, which may increase bleeding. People who take blood thinners should avoid fish oil. Up to 1.5 grams of EPA and DHA omega-3 per day are safe.
5. Alpha-Lipoic Acid Supplements
Alpha-lipoic acid is one of the body’s fatty acids, your body makes that. It plays an important role in the boosting of metabolism and energy. It also acts as an antioxidant to protect the cells from damage and help restore levels of other antioxidants, such as vitamins C and E (24).
Alpha-lipoic acid can also help lower blood levels of several inflammatory markers, including IL-6 and ICAM-1. In several studies for patients with heart disease, alpha-lipoic acid has decreased inflammatory markers (27).
Some studies, however, find no improvements in these markers in individuals taking alpha-lipoic acid compared to control groups. Up to 600 mg is safe. People taking 600 mg of alpha-lipoic acid for up to seven months have reported no side effects (28, 29, 30).
The Bottom Line
If you have a medical condition or are taking medication, check with your doctor first. Receiving your anti-inflammatory nutrients from whole foods is good. However, antioxidants can often help bring things back into balance with severe or chronic inflammation.
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