9 Anti-Inflammatory Supplements Backed By Science (2024)

“Inflammation is the body’s response to a noxious stimulus such as an injury, infection or allergy,” notes Edwin McDonald IV, M.D., assistant professor in gastroenterology at the University of Chicago Medical Center in Chicago.

You can think of inflammation as a double-edged sword, according to Prakash Nagarkatti, Ph.D., senior research advisor to the president at the University of South Carolina in Columbia, South Carolina and director of the Center of Biomedical Research Excellence on Dietary Supplements and Inflammation.

“On the one hand you need it [inflammation] to protect you from infections and heal from wounds. On the other hand, excessive or chronic inflammation can cause significant damage to your organs and tissues,” he adds. Additionally, low grade chronic inflammation caused by an insufficiency (like magnesium insufficiency, for example), has been linked to an increased risk of inflammatory-related diseases like heart disease and Alzheimer’s.

Acute vs Chronic Inflammation

There are two main types of inflammation.

Acute inflammation happens within minutes to hours of an injury or infection (such as when you scrape your knee, have a sore throat or pull a muscle in your back) and is characterized by fever, aches and pains. This type of inflammation is actually considered useful because it’s the body’s attempt to speed up the healing process or combat infections.

On the other hand, low-grade chronic inflammation is a consistent, low-level type of inflammation that could persist for months or even years and has been shown to be linked with most clinical disorders, says Dr. Nagarkatti.

How Does Inflammation Cause Disease?

Cytokines are molecules in your body that stimulate the immune system. Under normal circ*mstances, once an injury or infection threat is gone, immune cells stop producing these molecules. But when someone is living with chronic inflammation, in many cases, these cytokines are continually produced—which can cause issues.

“If the immune cells continue to produce these cytokines, they will cause damage to the organs and tissues,” explains Dr. Nagarkatti.

“Specifically, inflammation can do damage to DNA, which can impact how our cells function and replicate,” suggests Dr. McDonald. If unmanaged, inflammation occurring chronically or from an excessive, overexaggerated inflammatory response could lead to a range of diseases, he notes.

Several lifestyle factors have also been found to encourage chronic inflammation that may be linked with increased risk of disease, such as diet, smoking or stress.

There are multiple diseases tied to chronic inflammation, according to experts:

• Neurodegenerative disorders (e.g., Alzheimer’s disease, Parkinson’s disease, etc.)
• Autoimmune diseases, when the body mistakenly attacks healthy cells, tissues and organs (e.g., inflammatory bowel disease, type 1 diabetes, arthritis, lupus, etc.)
• Type 2 diabetes
• Heart disease
• Some types of cancer
• Obesity
• Certain mental health disorders, such as depression and anxiety

If you have questions or concerns about inflammation and your health, a credentialed Registered Dietitian Nutritionist (RDN) is always a great place to start when it comes to the best management plan for you.

There are many dietary or lifestyle changes that could be helpful for reducing inflammation, including dietary supplements. Here are nine expert-recommended anti-inflammatory supplements, backed by science.

Turmeric

Turmeric contains many different active cucurminoids, with curcumin being one of the more well studied natural anti-inflammatories, notes Kelsey Kunik, RDN and nutrition advisor for Zenmaster Wellness based in Michigan.

“[Curcumin] reduces the number of inflammatory mediators in the body as well as the number of reactive oxygen species, which are responsible for oxidative stress,” she explains.

Curcumin has been largely studied for the condition of arthritis. Several clinical trials have found that curcumin is helpful in decreasing pain and inflammation in people with arthritis symptoms, notes Kunik. For instance, a 2021 review on turmeric’s effect on individuals with knee arthritis found that when compared to a placebo, turmeric did seem to positively affect both pain and function, with some studies showing its effects similar to that of NSAIDs^[1]Paultre K, Cade W, Hernandez D, Reynolds J, Greif D, Best TM. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review. BMJ Open Sport Exerc Med. 2021;7(1):e000935. .

Still, additional research is still needed to fully understand the extent of benefit for many types of health conditions, according to the National Center for Complementary and Integrative Health^[2]Turmeric. National Center for Complementary and Integrative Health. Accessed 4/30/23. .

Ginger

“Ginger is an anti-inflammatory spice that has been used in traditional medicine for centuries,” explains Samantha Cassetty, a New York City-based registered dietitian and co-author of Sugar Shock.

Scientists believe that there are compounds in ginger which can turn off genes that promote inflammation. This makes ginger useful for inflammatory-related conditions, say experts.

Ginger may act on the same biochemical pathways as non-steroidal anti-inflammatory medications (NSAIDs) like Ibuprofen, which could explain why it has been shown to reduce pain and inflammation in people with osteoarthritis, says Cassetty.

Fish Oil

The active compound in fish oil linked with an anti-inflammatory effect is omega-3 fatty acids. Omega-3 fatty acids are found naturally in high amounts in oily fish like salmon or sardines. “They’re also found in supplements derived from fish fats,” explains Cassetty. Omega-3 fatty acids from fish can play an essential role in an anti-inflammatory eating pattern.

“One way that fish oil may help reduce inflammation is by increasing anti-inflammatory mediators that help regulate inflammation,” adds Cassetty.

A review of 73 studies published in International Immunopharmacology found that adults who take an omega-3 fatty acid supplement, including fish oil, improved markers of inflammation in various health conditions such as cancer, kidney diseases and diabetes^[3]Kavyani Z, et al. Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis. Int Immunopharmacol. 2022;111:109104. . Additionally, omega-3 supplementation has shown promise when it comes to brain health, particularly when it comes to memory, cognition, and blood flow to the brain. However the exact dose and duration of time needed to see consistent benefit requires further research.

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Foods That Fight Inflammation and Help Support the Immune System

N-Acetyl Cysteine and Glutathione

N-acetyl cysteine (NAC) is a compound made from one of the building blocks of protein, known as the amino acid L-cysteine, that is suggested to have antioxidant functions.

“One of NAC’s primary roles in the body is to act as a precursor to glutathione. Glutathione is a powerful antioxidant that is known to combat oxidative stress,” explains Elise Quinlan, a registered dietitian and owner of Eat With Elise based in Philadelphia, Pennsylvania.

When glutathione is depleted, researchers believe the body might be more susceptible to chronic inflammation and disease progression. While it is unclear if there are additional benefits in taking NAC and glutathione together, supplementing with at least one may have anti-inflammatory effects, notes Quinlan.

Bromelain

Bromelain is an enzyme naturally found in the fruit and stems of pineapple, according to the National Center for Complementary and Integrative Health^[4]Bromelain. National Center for Complementary and Integrative Health. Accessed 4/30/23. .

Though bromelain is thought to have a vast range of health benefits, including helping with inflammation and pain, all the mechanisms of actions are not fully understood, according to Sue-Ellen Anderson-Haynes, RDN, founder of 360Girls&Women and spokesperson for the Academy of Nutrition and Dietetics based in the greater Boston area.

“In a study of 103 people with osteoarthritis (OA), 52 were treated with a bromelain-containing mixture and 51 were treated with diclofenac (a medication for inflammation – NSAIDs),” notes Anderson-Haynes. Results showed the bromelain-containing mixture can be considered as an effective and safe alternative to NSAIDs in the treatment of painful episodes of OA of the knee, she explains^[5]Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: A review. Biotechnol Res Int. 2012;2012:976203. .

Vitamin D

“Vitamin D is a critical nutrient that plays a role in regulating inflammation, among other things,” notes Cassetty. It helps control the level of inflammation involved in the immune response, helping ensure that the inflammatory response is appropriate for healing and doesn’t become overactive and harm tissues, she adds.

While people with low levels (i.e., deficiency) of vitamin D may be at increased risk of disease, researchers are still learning about whether higher levels can improve various conditions.

For example, low vitamin D status is associated with depression, but clinical trials involving vitamin D to treat symptoms have been mixed, with some showing a benefit and others not, adds Cassetty.

Green Tea

“Green tea and its primary polyphenol, epigallocatechin-3-gallate (EGCG), has powerful antioxidant properties, which could help reduce inflammation in the body,” notes Kunik.

A small clinical trial with 40 participants, half of which had metabolic syndrome, found that people who consumed the equivalent of 5 cups of green tea per day experienced reduced blood sugar, gut inflammation and gut permeability in both those who had metabolic syndrome or who were healthy, she explains^[6]Hodges J, et al. Catechin-rich green tea extract reduced intestinal inflammation and fasting glucose in metabolic syndrome and healthy adults: A randomized, controlled, crossover trial. Current Developments in Nutrition. 2022; 6(1):981. .

While these results are promising, the findings were presented at a 2022 scientific conference and should be considered preliminary until more research is available.

Sulforaphane

Sulforaphane is found naturally in food sources like broccoli or brussel sprouts, but its benefits are more profound when consumed through a supplement given limitations around food preparation and consumption, adds Quinlan.

“Research suggests sulforaphane helps to downregulate pro-inflammatory cytokines and helps decrease oxidative stress,” she notes.

Capsicum Annuum (Cayenne Pepper)

Peppers from the species Capsicum annuum, like cayenne pepper, contain a high amount of antioxidant compounds that could be involved in managing inflammation in the body.

Specifically, capsaicin, which is a plant-based compound found in the fruit of this pepper type, could help with managing pain and swelling, and lowering inflammation.

One review found that in both animal and human studies, red peppers including Capsicum annuum, were able to control metabolic disorders linked with chronic inflammation by significantly lowering cholesterol levels and improving how well the body uses insulin, explains Anderson-Haynes^[7]Sanati S, Razavi BM, Hosseinzadeh H. A review of the effects of Capsicum annuum L. and its constituent, capsaicin, in metabolic syndrome. Iran J Basic Med Sci. 2018;21(5):439-448. .

Additional research in people who are healthy and those who have inflammatory conditions are largely needed to confirm the benefits of these anti-inflammatory supplements.

Buying supplements from a reputable brand that has clarity around its ingredient is extremely important, says Kunik.

One way to make sure you’re buying a quality anti-inflammatory supplement by looking for independent, third-party testing seals on the label, according to experts:

• US Pharmacopoeial (USP) seal
• Good Manufacturing Practices seal
• NSF International seal

Ensuring the purity of the dietary supplements you’re taking is crucial for ensuring they’re safe, explains Dr.Nagarkatti.

Additional expert tips for picking a quality anti-inflammatory supplement include:

• Looking at the label on the supplement to make sure the active ingredients and amounts are clearly listed.
• If purchasing supplements from an online seller like Amazon, be sure to buy them directly from the brand’s storefront and not from an unknown seller.
• Avoiding supplements that make exaggerated or unsupported claims.

It’s important to remember that supplements may play a role in helping to manage inflammation, but they cannot overcome an unhealthy diet, notes Dr. McDonald. “I recommend establishing a healthy diet rich in fruits, vegetables, seeds, nuts and whole grains as a primary tool for preventing/decreasing low levels of chronic inflammation,” he adds.

If you think taking an anti-inflammatory supplement may be right for you, speak with a RDN before making any dietary changes.