Inflammation can occur in response to trauma, illness and stress. But it can also be caused by unhealthy foods and lifestyle habits. Anti-inflammatory foods and spices, as well as exercise, good sleep hygiene, and stress management can help. In some cases, getting additional support from supplements may be useful as well. Here are 10 supplements that have been shown to reduce inflammation. As always, clear with your healthcare provider before taking any supplement.
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Alpha-lipoic acid: This is a fatty acid your body produces that plays a key role in metabolism and energy production. It also functions as an antioxidant, protecting your cells from damage. Several studies show that it reduces the inflammation linked to insulin resistance, cancer, liver disease, heart disease and other arthritis disorders. No issues have been seen in those taking recommended doses between 300–600 mg daily. If you also take diabetes medication, then you may need to monitor your blood sugar levels.
Curcumin: It is a component of the spice turmeric, which I discussed in last weeks post. It can decrease inflammation in diabetes, heart disease, inflammatory bowel disease and cancer, to name a few. Curcumin also appears to be very beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.
Fish Oil: They contain omega-3 fatty acids, which are vital to good health.They can decrease the inflammation associated with diabetes, heart disease, cancer and many other conditions. It may also decrease the inflammation and muscle damage that occur after exercise. Recommended dosages are between 1–1.5 grams of omega-3s per day. Look for fish oil supplements with undetectable mercury content. Fish oil may thin the blood at higher doses, which can increase bleeding for those taking blood thinning agents and aspirin.
Resveratrol: Is an antioxidant found in grapes, blueberries and other fruits with purple skin. It is also found in red wine and peanuts. Resveratrol supplements may reduce inflammation in individuals with heart disease, insulin resistance, gastritis, ulcerative colitis and other conditions. The resveratrol in red wine may also have health benefits, but the amount in red wine is not as high as many people believe. Red wine contains less than 13 mg of resveratrol per liter (34 oz), but most studies investigating the health benefits of resveratrol used 150 mg or more per day. To get an equivalent amount, you'd need to drink at least 11 liters (3 gallons) of wine every day, which definitely isn't recommended! To get Resveratrols benefit 150–500 mg is recommended daily. There are no known side effects at these doses but digestive issues may occur with large amounts (5 grams per day). It too is not recommended for those taking blood thinning medications.
Spirulina: Is a type of blue-green algae with strong antioxidant effects. Studies have shown that it reduces inflammation, leads to healthier aging and may strengthen the immune system. Recommended doses range between one to eight grams daily and are considered safe by the US Pharmacopeial Convention. Effects have been seen at doses at as little as 2.5 grams a day, but shouldn’t exceed more than 12. Aside from allergy, no issues were seen at the recommended doses but it is not recommended for those with immune system disorders or allergies to spirulina or algae.
Glucosamine Sulfate: Glucosamine is thought to help with cartilage formation and repair. Some laboratory tests show that glucosamine sulfate may help protect joint cartilage by limiting breakdown and helping to build up levels of cartilage. Glucosamine hydrochloride, another form of glucosamine, is considered to be equally effective as the sulfate form. It is absorbed more easily by the body and can be taken in lower dosages with the same effectiveness as glucosamine sulfate.
Chondroitin Sulfate: Is part of a protein molecule that helps give cartilage its elastic properties. It is thought to have an anti-inflammatory effect that reduces the painful swelling in osteoarthritic joints. In addition, chondroitin sulfate may also help slow the breakdown of cartilage and help restore cartilage growth to better cushion the joints.
For osteoarthritis, 1500 mg of glucosamine daily, or 500 mg three times a day, either alone or together with 400 mg of chondroitin sulfate two or three times a day is recommended. There is also a topical preparation. It should not be used if you take blood thinning agents or if you are pregnant or breast feeding.
White Willow Tree Bark: It is one of the oldest herbal remedies for pain and inflammation, used as an analgesic and antipyretic agent, dating back to ancient Egyptian, Roman, Greek, and Indian civilizations. Because of the gastric side effects of aspirin, there has been a resurgence in the use of white bark for the treatment of inflammatory syndromes. The mechanism of action is similar to that of aspirin and NSAIDs. It should not be used in children (to avoid Reye's syndrome), or in patients with peptic ulcer disease, hepatic or kidney disorders, poorly controlled diabetes or in any condition where aspirin would be contraindicated. The usual dose of white willow bark is 240 mg per day.
MSM: There's not a lot of research on the long-term effects of the dietary supplement called methylsulfonylmethane (MSM). Since little is known about the long-term safety of MSM, it's no surprise that the efficacy also is unclear. It is thought to act as an analgesic by lessening nerve impulses that transmit pain. But with no large, well-controlled human studies, no definitive conclusions can be made. Although there is great interest in using MSM to treat a variety of conditions, including arthritis, more research is needed to determine its benefits and risks. I added MSM because many preparations of glucosamine and Chondroitin sulfate include it. I don’t recommend using it until more information is known.
Vitamin B: If your current diet is heavy in sugar, refined flour, coffee, and alcohol, you may have reduced stores of B vitamins in your body. Some research has shown that B vitamins can diminish pain, particularly nocioceptive pain, which comes when you have a sprain, fracture, bump, bruise, inflammation from infection, arthritic disorder or myofascial pain (muscle and soft tissue pain). Monitor blood levels when taking. Image provided by news-medical.net
When trying any of these supplements always buy them from a reputable manufacturer and follow the recommended doses. Please, please, please do not listen to a sales person. I’ve witnessed people being told the most outrageous claims and misinformation by staffers who have no idea what’s reasonable for that particular person and ultimately put them at risk. It bears repeating – always clear with your provider before taking.
It’s much better to get your anti-inflammatory nutrients from the whole foods I’ve already discussed. Unfortunately, that’s just not a reality for most of us. When used appropriately, supplements may give you an extra boost to decrease inflammation and pain.
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