Acute inflammation heals you. Chronic inflammation harms you. The kind that lingers, often invisibly, drives heart disease, diabetes, joint problems, even cognitive decline. Diet is the foundation, but certain supplements can genuinely move the needle.
Strong Evidence
Omega-3s produce specialized pro-resolving mediators. Fancy term for molecules that actively shut down inflammation. Studies consistently show reductions in CRP, IL-6, and other inflammatory markers. Higher doses needed for inflammation versus general health.
Curcumin inhibits NF-kB, a master switch for inflammation. The catch? Plain turmeric has terrible absorption. You need a formulation with piperine, phospholipids, or nanoparticles. Look for Meriva, BCM-95, or Theracurmin.
Well-Researched Options
Boswellia blocks 5-LOX, an enzyme in the inflammatory cascade. Clinical trials show benefits for osteoarthritis and inflammatory bowel conditions. AKBA is the active component. Look for standardized extracts.
Ginger inhibits COX and LOX pathways. Think of it like a mild natural ibuprofen. Studies show modest benefits for muscle soreness and osteoarthritis. Not as potent as curcumin but gentler.
SPMs are what your body makes from omega-3s to resolve inflammation. Direct supplementation may work faster than waiting for your body to convert fish oil. Newer category with promising research.
Beyond Supplements
- •Sugar and refined carbs drive inflammation. Cutting them helps more than any supplement.
- •Sleep deprivation increases inflammatory markers significantly
- •Excess body fat is itself inflammatory, especially visceral fat
- •Regular movement reduces inflammation. Sitting is pro-inflammatory.
- •Chronic stress elevates cortisol which increases inflammation
Note: High inflammation can indicate underlying conditions. If you have elevated CRP or other markers, work with a healthcare provider to identify the cause.