Trauma, disease, and stress trigger inflammation, which is a typical short-term immunological response. Long-term inflammation, on the other hand, may be induced by poor dietary choices and lifestyle behaviours such as insufficient sleep, smoking, and insufficient physical exercise. Chronic inflammation raises your chances of developing health issues including type 2 diabetes and heart disease. It’s critical to understand that persistent inflammation might be a symptom of a larger, perhaps systemic problem. There is no fast remedy in the form of a supplement, diet, or exercise. As a result, you must discuss your symptoms and health objectives with your medical practitioner.
The following supplements have been shown in studies to help decrease inflammation:
Omega-3 fatty acids, found in fish oil supplements, are essential for optimal health. They may aid in the reduction of inflammation linked to diabetes, heart disease, and other ailments. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main omega-3 fatty acids found in fish oil (DHA). They are converted to ALA, an important fatty acid, by your body. DHA, in particular, has been proven to have anti-inflammatory properties that lower cytokine levels while also improving gut health. It may also help to reduce post-exercise inflammation and muscle damage, but additional study is required. DHA supplementation has been shown in several trials to dramatically lower inflammatory indicators when compared to a placebo. Fish oil doses of less than 2 grams of EPA and DHA combined are safe, although fish oil may produce fishy burps, poor breath, heartburn, and gastrointestinal discomfort.
Resveratrol is an antioxidant that may be found in grapes, blueberries, and other purple-skinned foods. Red wine, dark chocolate, and peanuts all contain it. It’s been examined extensively for its anti-inflammatory properties in both those with and without chronic illnesses including liver disease, obesity, and ulcerative colitis. In one trial, patients with UC were given either 500 mg of resveratrol or a placebo every day for six weeks. Quality of life, UC symptoms, and inflammation all improved in the resveratrol group. In another research, resveratrol supplementation helped obese adults decrease their inflammatory markers, triglycerides, and blood sugar levels. In addition, a study that looked at the effects of resveratrol found that it enhanced calorie burn and had the potential to help people lose weight. However, because of its low bioavailability, additional study is required. The majority of resveratrol supplements include 150–500 mg of resveratrol per dosage and have no known negative effects. If you’re on a blood thinner, though, you should see your doctor before taking resveratrol.
Vitamin D is a fat-soluble substance that is important for immune function and may also have anti-inflammatory qualities. Researchers have discovered a relationship between low vitamin D levels and inflammation in multiple studies. Researchers found that consuming 50,000 International Units (IU) of vitamin D every 20 days for four months reduced inflammation in 44 women with low vitamin D levels and premenstrual syndrome when compared to a control group. Similar results have been seen in persons who have both a vitamin D deficiency and obesity. Adults should not take more than 4,000 IU per day over the long term. Vitamins A, D, E, and K, which are fat-soluble, are stored in fat cells and may accumulate over time, possibly causing toxicity.
Green tea extract
Green tea has long been used in traditional medicine, and it’s high in substances including epigallocatechin-3-gallate, caffeine, and chlorogenic acid, which may have a variety of health advantages. It has several possible advantages, one of which is that it is particularly anti-inflammatory. In a small trial of overweight males, 500 mg of green tea extract per day for 8 weeks, combined with three times weekly exercise, substantially decreased inflammation compared to exercise alone or a control group that did not exercise.
Vitamin C is a water-soluble vitamin that helps with immunity and inflammation, similar to vitamin D. Because it’s a potent antioxidant, it may help to decrease inflammation by neutralising free radicals that cause oxidative cell damage. It also aids the immune system in a variety of different ways, which may aid in the regulation of inflammation, which is an immunological response. High dosages are also often administered intravenously to hospitalised patients with severe respiratory diseases, such as influenza, pneumonia, and even COVID-19, to decrease inflammation. Doses more than 2,000 mg, however, may cause diarrhoea in healthy adults. Aside from that, vitamin C pills are largely symptom-free and safe.
Curcumin is a chemical found in the spice turmeric, which is widely used in Indian cooking and distinguished by its vivid yellow colour. It has a long list of health advantages. Curcumin may help reduce inflammation in a variety of illnesses, including diabetes, heart disease, inflammatory bowel disease, and cancer. It also seems to help with osteoarthritis and rheumatoid arthritis symptoms by lowering inflammation and relieving symptoms. People with metabolic syndrome who took curcumin had considerably lower levels of the inflammatory markers C-reactive protein and malondialdehyde than those who took a placebo, according to a randomised controlled experiment.
Ginger root is a popular culinary ingredient with a long history of usage in herbal medicine. It’s also used to treat indigestion and nausea at home, especially morning sickness during pregnancy. Gingerol and zingerone, two components of ginger, may help decrease inflammation associated with a variety of health disorders, including type 2 diabetes. Ginger eating may have a long-term beneficial effect on HbA1c. When persons with diabetes were given 1,600 mg of ginger every day for 12 weeks, their blood sugar management improved, and inflammation levels reduced dramatically compared to the control group, according to one research.
Chronic inflammation has been linked to the development of chronic diseases such as type 2 diabetes, heart disease, and autoimmune diseases. Anti-inflammatory minerals, antioxidants, and other chemicals included in many supplements may help decrease inflammation in your body. Anti-inflammatory nutrients should ideally be obtained through whole meals, however, supplements may be beneficial if your diet is low in minerals and antioxidants.