Inflammation is a natural and necessary response by the body's immune system. In recent years, fighting inflammation through diet has become an increasingly popular subject, especially among active people interested in taking excellent care of their health and bodies. Active people often use dietary supplements to support various exercise activities or to replenish their body post-workout, so interest in supplements to help control inflammation is also rising. This review will help you understand the top dietary supplement categories for controlling inflammation. When choosing the best anti-inflammatory supplements, think about the quality of the supplement, the dose needed, the form of the supplement, and the price.
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The Best Anti-Inflammatory Supplements - Our Top Picks
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- Best Curcumin: Nature's Lab Turmeric Extract with Curcumin C3 and BioPerine
- Best Fish Oil: Bulk Supplements Fish Oil Softgels
- Best Vitamin C: Garden of Life Raw Vitamin C
- Best Garlic: Arizona Natural Organic Wild Bear's Garlic
- Best Green Tea Extract: Nature's Lab Green Tea Extract 500 mg
- Best Vitamin D: Nature Made Vitamin D3 25 mcg
- Best Bromelain: Nature's Lab Quercetin Bromelain
Best Curcumin - Nature's Lab Turmeric Extract With Curcumin C3 and BioPerine
SPECS
- Cost per serving: $
- Form: Capsules
- Dose: 2 capsules—1000 mg
- Other key ingredients: Black Pepper Extract
Turmeric has been used medicinally in India for centuries. Turmeric has many potential benefits, including acting as an antioxidant, reducing inflammation, and possibly improving cognition or preventing cognitive decline.
The Nature's Lab Turmeric Extract supplement contains 1000 milligrams of turmeric from curcumin extract and 5 milligrams of black pepper extract. Black pepper contains a compound called piperine that helps increase the absorption and bioavailability of the compounds in turmeric.
This supplement is made without artificial colors or binders. It is suitable for vegetarians and vegans, contains no soy, no gluten, and is non-GMO.
What We Like
- High-quality supplement: in-house testing, USP-certified, and compliant with good manufacturing practices (GMP)
- Inexpensive
What We Don't Like
- 2-capsule serving size
BUY: Nature's Lab Turmeric Extract with Curcumin C3 and BioPerine
Best Fish Oil - Bulk Supplements Fish Oil Softgels
SPECS
- Cost per serving: $
- Form: Softgel
- Dose: 1 softgel - 1000 mg
- Other key ingredients: N/A
Many studies show that there may be a link between regularly eating fish and improved health outcomes. The Omega-3 fatty acids found in fish provide many health benefits. More research is needed on the benefits of Omega-3 fatty acids found in fish oil. Some research has suggested potential applications in the treatment of cardiovascular disease, rheumatoid arthritis, inflammatory bowel disease, and cognitive function.
The Bulk Supplements brand Fish Oil Softgels are an inexpensive fish oil and Omega-3 supplement. Each soft gel capsule contains 1 gram of fish oil, including 300 milligrams of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Note that there's no suggested daily intake level of EPA or DHA in the Dietary Guidelines of the United States, though regular intake of fatty fish is encouraged.
What We Like
- Inexpensive
- Manufactured with quality standards in mind: follows cGMP standards, third-party tested
- Bioavailable source of Omega-3 fatty acids
What We Don't Like
- Fish oil supplements are known to cause fishy burps and gastrointestinal side effects for many people
- Not suitable for anyone with a fish allergy, vegetarians, or vegans
BUY: Bulk Supplements Fish Oil Softgels
Best Vitamin C - Garden of Life Raw Vitamin C
SPECS
- Cost per serving: $
- Form: Capsules
- Dose: 2 capsules—500 mg
- Other key ingredients: Fruit and vegetable blend, probiotic and enzyme blend
Vitamin C is an essential vitamin that must be consumed in the diet or supplemented. Vitamin C acts as an antioxidant in the body and can help reduce inflammation. It also has a role in immune support, wound healing, and iron absorption.
The Garden of Life Raw Vitamin C supplement contains 500 milligrams of vitamin C, which provides more than the RDA for vitamin C. Though it's still best to obtain most of your nutrients from whole food sources, this product contains small amounts of dried fruits and vegetables.
This supplement is vegan, gluten-free, and non-GMO. The company advertises this supplement as "raw," which they define as being made without high heat, fillers, synthetic binders, artificial flavors, sweeteners, colors, or additives.
What We Like
- Inexpensive
- Consumers who like ingredients to be derived from real food will be pleased with this supplement
- Third-party verified, Certified B-Corp
- Vegan, gluten-free, non-GMO, no fillers, artificial flavors, sweeteners, or colors
What We Don't Like
- Very small amounts of powdered fruits and vegetables
BUY: Garden of Life Raw Vitamin C
Best Garlic - Arizona Natural Organic Wild Bear's Garlic
SPECS
- Cost per serving: $
- Form: Capsules
- Dose: 2 capsules—235 mg
- Other key ingredients: N/A
Garlic was used in ancient medicine to treat diseases such as cholera and flu. Garlic is a natural plant food and is a very popular seasoning in many cultures and countries.
Garlic has been studied in recent times for its many health-promoting benefits. The known health benefits of garlic include acting as an antioxidant in the body, having anti-inflammatory effects, and helping boost the immune system.
The Arizona Natural Organic Wild Bear's Garlic contains 235 milligrams of garlic leaf powder in two gelatin-based capsules. This supplement is made from organically grown wild garlic. It is free from sodium, starch, yeast, preservatives, and artificial colors or flavors.
What We Like
- Simple ingredient list: concentrated wild garlic leaf powder in a gelatin capsule
- High-quality standards: tested by third-party labs and manufacturing according to good manufacturing standards (GMP)
- Odorless
What We Don't Like
- Most common side effects of garlic supplements are bad breath and unpleasant body odor
BUY: Arizona Natural Organic Wild Bear's Garlic
Best Green Tea Extract - Nature's Lab Green Tea Extract 500 mg
SPECS
- Cost per serving: $
- Form: Capsule
- Dose: 1 capsule—500 mg
- Other key ingredients: N/A
Green tea has many potential health benefits and has been used for medicinal purposes in Asia for centuries and has a high antioxidant content. The National Center for Complementary and Integrative Health is currently funding research on green tea and green tea extracts, including studies on inflammatory bowel disease and green tea's cholesterol-lowering potential.
Nature's Lab Green Tea Extract provides 500 milligrams of green tea extract per one-capsule serving. The company claims that one capsule contains more polyphenols than you could consume in three cups of brewed green tea. This supplement does not contain any sugar, salt, dairy, eggs, peanuts, tree nuts, fish, shellfish, yeast, wheat, soy, gluten, or artificial colors or flavors.
Be sure to consult a physician before taking a green tea supplement if you have liver disease or risk for a liver condition, as liver problems have been found in a small subset of people taking green tea extract supplements.
What We Like
- Simple ingredient list
- High-quality supplement: in-house testing, USP-certified, compliant with good manufacturing practices (GMP)
- Free of artificial colors, preservatives, gluten, dairy, eggs, soy, etc., and non-GMO
What We Don't Like
- Not suitable for vegans and may not be preferred by vegetarians since the capsules themselves are made from gelatin
BUY: Nature's Lab Green Tea Extract 500 mg
Best Vitamin D - Nature Made Vitamin D3 25 mcg
SPECS
- Cost per serving: $
- Form: Softgel
- Dose: 1 softgel - 25 mcg
- Other key ingredients: N/A
Vitamin D is an essential vitamin in the human body. Vitamin D is known to have bone health benefits, such as helping with calcium absorption, bone growth, and bone remodeling. The lesser-known benefits of vitamin D are its roles in cell growth, reducing inflammation, and helping with immune function.
The Nature Made Vitamin D3 supplement contains 1000 IU or 25 mcg of vitamin D per one-softgel serving. This supplement contains no added colors, no artificial flavors, no preservatives, no yeast, and is gluten-free. The Nature Made supplement line is a well-known supplement brand that is inexpensive and widely available, both in retail locations and online.
What We Like
- One softgel provides over the daily vitamin D requirement, according to the Recommended Daily Allowance (RDA)
- Inexpensive
- USP-verified and made by a well-known supplement brand
What We Don't Like
- Contains pork gelatin—not a good choice for vegetarians and vegans
- Contains soybean oil—not safe for soy allergies
BUY: Nature Made Vitamin D3 25 mcg
Best Bromelain - Nature's Lab Quercetin With Bromelain
SPECS
- Cost per serving: $
- Form: Capsules
- Dose: 2 capsules - 800 mg Quercetin and 200 mg Bromelain
- Other key ingredients: Quercetin
Bromelain is an enzyme naturally found in pineapple. Bromelain is a compound that is absorbed well by the body and has few side effects. However, it should not be taken by people with a pineapple allergy since bromelain is derived from pineapple.
Bromelain is classified as a food additive by the FDA and is generally recognized as safe (GRAS). There are promising studies on bromelain for many conditions, including cardiovascular and gastrointestinal diseases, although much of the research so far has been done on animals.
The Nature's Lab Quercetin Bromelain is a good choice for a bromelain supplement. In addition to the potential benefits of bromelain, this supplement contains quercetin. Quercetin is a phytochemical with many potential benefits, including antioxidant and anti-inflammatory effects.
What We Like
- High-quality supplement: in-house testing, USP-certified, compliant with good manufacturing practices (GMP)
- Non-GMO, gluten-free, vegetarian, kosher, halal, no artificial flavors or preservatives
- Manufactured in the United States
What We Don't Like
- 2-capsule serving size
BUY: Nature's Lab Quercetin With Bromelain
Inflammation and Anti-Inflammatory Supplements
According to The Cleveland Clinic, inflammation occurs when the body is injured or encounters offenders such as viruses, toxins, or bacteria. During one of these situations, the immune system is activated and sends out inflammatory cells to start the healing process.
In chronic inflammation, inflammatory cells may be sent out even when not needed to fix an acute issue. Chronic inflammation can damage tissues and cause chronic pain or swelling.
A healthy diet—full of foods such as plants, fatty fish, and olive oil—adequate sleep, and a low-stress lifestyle is all good ways to control inflammation naturally. Dietary supplements with anti-inflammatory ingredients may help fill gaps in your diet and provide vitamins or other natural compounds to help fight inflammation, too.
How To Choose Supplements for Inflammation
Check with your healthcare provider before starting any new dietary supplement, especially if you have health conditions, taking medications, or are pregnant or breastfeeding. After checking with your healthcare provider, consider the following factors when choosing anti-inflammatory supplements.
Dose
Compare a few supplement options within the same category to see how many active ingredients each brand contains per serving. Consider how many capsules or pills you'd need to take to reach the recommended dose. Avoid megadoses of ingredients, as they're typically not necessary and may even be detrimental in some cases.
Form
Supplements are available in a wide range of forms. Depending on the type of supplement category, you can usually find the supplement in a form that works for you. If you have trouble swallowing pills or hard capsules, look for a smaller soft gel capsule, gummy, or powder that might be available to take instead.
Price
Many dietary supplements are available both from premium brands and more budget-friendly and widely available supplement brands. Compare labels of similar supplements to see which one fits your budget and the preferred ingredients best.
Quality
Many supplement companies don't perform third-party testing or follow FDA guidelines for good manufacturing practices. Look for brands that have quality assurances in place, so you know the supplement contains what the label claims.
FAQs About Anti-Inflammatory Supplements
Is Vitamin D an anti-inflammatory?
Yes, vitamin D has some anti-inflammatory and immune benefits. Vitamin D deficiency is thought to have a significant effect on inflammatory disorders, but more research is needed. A best practice would be to ensure you meet the Recommended Daily Allowance for vitamin D each day, either through a supplement of fortified dairy products. You could also ask a healthcare provider for a blood test to determine if you have a vitamin D deficiency.
How do you reduce inflammation in the body?
According to Harvard Health, eat a diet full of these antioxidant-rich foods to help fight inflammation: tomatoes, olive oil, nuts, spinach, kale, collard greens, fatty fish, and fruits such as berries, cherries, and oranges. Focus on healthy sleep habits and getting enough sleep to help reduce inflammation, too. Consider supplementing with high-quality dietary supplements if you aren't able to meet your full nutrition needs from your diet, such as adding in supplemental vitamin D or a fish oil supplement if your diet is weak in those areas.
What is a strong natural anti-inflammatory?
A healthy diet full of fruits and vegetables, fatty fish, and healthy fats such as olive oil helps fight inflammation. Other natural substances with anti-inflammatory effects include garlic, ginger, and vitamins such as vitamin D and vitamin C. In addition, dietary supplements such as turmeric and green tea extracts may also work as powerful anti-inflammatory substances.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
About the Author
Alexandra Ginos is a registered dietitian and board-certified Pediatric Nutrition Specialist. She believes that nutrition is a vital component of physical performance and that a balanced and healthy diet is an essential part of taking care of the body and mind.
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