Inflammation is a natural, short-term immune reaction to injury, trauma, illness, and stress. However, long-term inflammation is caused by unhealthy lifestyle habits like poor sleep patterns, smoking, and lack of physical activity. Acute inflammation is vital for healing, while chronic inflammation can result in serious health problems like heart disease, diabetes, arthritis, and even cancer.
Anti-inflammatory foods, regular workouts, proper sleep, and stress management may help reverse chronic inflammation. In recent times, the use of dietary supplementation to combat inflammation has gained popularity. These supplements can promote the body’s natural healing processes and ease inflammation with a wholesome diet and healthy lifestyle.
What is Inflammation?
Inflammation develops when the immune system releases chemicals to protect tissues from injury or infection. There are two types:
Acute Inflammation: It is short-term and part of the body's healing process.
Chronic Inflammation: Long-term, often low-grade inflammation that can damage healthy cells and tissues.
Common Symptoms of Chronic Inflammation
- Joint pain or stiffness
- Fatigue
- Digestive issues
- Skin problems (e.g., eczema, psoriasis)
- Brain fog
Also Read: What Is Chronic Inflammation? Effective Ways To Manage This Condition
How Supplements Help Fight Inflammation?
A few supplements are heaped with anti-inflammatory compounds that may help reduce inflammation by:
- Lowering the production of inflammatory markers cytokines
- Augmenting immune system regulation
- Protecting cells from oxidative stress
Here we have curated five supplements to fight inflammation, including their benefits and potential side effects.
Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids are known to decrease the production of pro-inflammatory compounds and mitigate the effects of the inflammatory response. In addition, these supplements improve heart, brain and joint health, promote mood and cognitive function. Omega-3 fatty acids are available in the form of fish oil, krill oil, and algae-based supplements
Side Effects:
- Slightly fishy aftertaste, upset stomach
- High doses may increase bleeding risk, especially if combined with blood-thinning medications
Curcumin
Curcumin is a bioactive found present in the spice turmeric, which is a staple ingredient in Indian cuisine, known for rendering a bright yellow colour to dishes. This compound offers numerous health incentives, including reducing inflammation in diabetes, heart disease, inflammatory bowel disease and certain types of cancer.
Potent antioxidant and anti-inflammatory actions of curcumin alleviate symptoms of osteoarthritis, rheumatoid arthritis and reduce muscle soreness. It may also support brain and heart health. Curcumin extracts are readily available in the form of tablets and capsules. Curcumin is often combined with black pepper for better absorption.
Also Read: Anti-Inflammatory Diet: Benefits, Foods To Eat And Avoid
Side Effects:
High doses can cause digestive issues such as nausea, diarrhea.
Overconsumption may interact with blood thinners and diabetes medications.
Ginger Extract
Ginger root is a widely used ingredient in culinary delicacies and is highly valued for its therapeutic properties. It is used as an herbal remedy for treating indigestion and nausea. The potent components gingerol and zingerone in ginger may help ease inflammation linked to various medical conditions such as type diabetes and arthritis. Additionally, it may also decrease muscle soreness post-exercise. It is available in the form of ginger extract in capsule and tablet forms.
Side Effects
- It may cause mild heartburn or stomach upset
- May interfere with blood clotting in large doses
Resveratrol
Resveratrol is a potent antioxidant found in grapes, blueberries and other fruits with purple skin. Red wine, dark chocolate and peanuts also contain resveratrol. Several studies have discovered that resveratrol's anti-inflammatory effects are potentially effective in treating chronic inflammatory conditions like liver disease, ulcerative colitis, and obesity. It is widely available in the form of supplements.
Side Effects
- High doses may cause digestive issues
- This supplement may interact with blood pressure or blood thinner medications
Vitamin D
Vitamin D is an important fat-soluble nutrient that holds a crucial role in immune health and exhibits powerful anti-inflammatory traits. Several studies have disclosed that low vitamin D level is associated with increased risk of chronic inflammatory conditions.
Sunlight, fortified foods, and supplements are some of the sources of vitamin D.
Side Effects:
- High doses can lead to toxicity (nausea, weakness, kidney issues)
- Always test levels before long-term use
Conclusion
Though supplements play a vital role in reducing inflammation, they are not a replacement for a healthy lifestyle. A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats, combined with regular exercise, good sleep, and stress management, is key to keeping inflammation in check.
Before starting any new supplement, consult your healthcare provider, especially if you have existing health conditions or are on any medications.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
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Over-the-Counter Anti-inflammatory Supplements for Adjunctive Rheumatoid Arthritis Therapy: A Comprehensive Narrative Review
Saliba Fares, Mourad Omar, Aoun Laurence, Saif Abu-Baker, Almardini Shaza, Haddadin Fadi, Mina Jonathan, Khattar Georges, Sangaraju Koushik, Bou Sanayeh Elie, Morcos Zeina, Habib Toni, Al Saidi Ibrahim, Slobodnick Anastasia
https://pubmed.ncbi.nlm.nih.gov/38377032/
Role of Antioxidants and Natural Products in Inflammation
Palanisamy Arulselvan 1,*, Masoumeh Tangestani Fard 2, Woan Sean Tan 1, Sivapragasam Gothai 1, Sharida Fakurazi 1, Mohd Esa Norhaizan 3, S Suresh Kumar 4
https://pmc.ncbi.nlm.nih.gov/articles/PMC5075620/
