Summary of 9 Best Anti-Inflammatory Supplements, According to Dietitians:
*Summary bullet points:
1. Quercetin: A compound found in onions and apples that has antioxidant, anti-inflammatory, and immune modulating properties. It can help manage allergies and asthma.
2. Resveratrol: Found in red grapes and berries, resveratrol has anti-inflammatory, antioxidant, and cardio protective effects. It can also help with painful period cramps, endometriosis, and fibroids.
3. Boswellia: Derived from frankincense trees, Boswellia has anti-inflammatory effects and is beneficial for inflammatory gut conditions, asthma, and rheumatoid arthritis.
4. Curcumin: The active ingredient in turmeric, curcumin has anti-inflammatory properties and may improve symptoms of inflammatory bowel disease, osteoarthritis, and rheumatoid arthritis.
5. Vitamin D: Besides supporting bone health, vitamin D regulates inflammation and enhances immune system function.
6. Omega-3 fatty acids: Linked to lower inflammation and reduced risk of inflammatory diseases like cardiovascular disease.
7. Tart cherry: May help manage inflammation, particularly among older adults.
8. Ginger root: Contains gingerol and zingerone, compounds that can impact inflammation reduction efforts.
9. Green tea: Contains EGCG and flavan-3-ols, which have anti-inflammatory and oxidative stress-reducing effects.
Article:
Reducing inflammation is essential for maintaining good health, as chronic low-grade inflammation can lead to various diseases. While adopting healthy habits like following an anti-inflammatory diet and managing stress are crucial, incorporating certain supplements can also aid in reducing inflammation. In this article, we will explore nine of the best anti-inflammatory supplements recommended by dietitians.
1. Quercetin: Found in plants like onions and apples, quercetin is an antioxidant, anti-inflammatory, and immune modulator. It is particularly beneficial for managing inflammation caused by allergies and asthma. Studies have shown that quercetin blocks histamine production, thus alleviating allergy symptoms. Designs for Health Quercetin + Nettles is a recommended supplement due to its additional anti-inflammatory benefits from nettles.
2. Resveratrol: Resveratrol is a compound mainly found in red grapes and berries. It possesses anti-inflammatory, antioxidant, and cardio protective effects. Besides these benefits, resveratrol can help mitigate painful period cramps, endometriosis, and fibroids. To incorporate resveratrol into your routine, Gaia Resveratrol is a quality supplement option to consider.
3. Boswellia: Derived from frankincense trees, Boswellia is a supplement that offers anti-inflammatory benefits, especially for those dealing with inflammation from inflammatory gut conditions. Studies have demonstrated its effectiveness in reducing inflammation related to inflammatory bowel disease, asthma, and rheumatoid arthritis. Pure Encapsulations Boswellia is a recommended supplement in this category.
4. Curcumin: Curcumin is the active ingredient found in turmeric, and it has been shown to possess powerful anti-inflammatory properties. Turmeric supplements can improve symptoms of inflammatory conditions such as inflammatory bowel disease, osteoarthritis, and rheumatoid arthritis. Thorne Phytosome is a go-to supplement as it is formulated with a well-studied form of curcumin, offering benefits like reducing joint pain.
5. Vitamin D: While commonly known for its role in supporting bone health, vitamin D also plays a crucial role in regulating inflammation and immune function. Research suggests that vitamin D has a variety of effects on immune system function, enhancing innate immunity and inhibiting the development of autoimmunity. Incorporating vitamin D into your routine can help combat low-grade chronic inflammation. Ensure you consult a healthcare professional for appropriate dosage guidance.
6. Omega-3 fatty acids: Omega-3 fatty acids have been linked to lower inflammation and a reduced risk of inflammatory diseases like cardiovascular disease. While it’s best to obtain omega-3s from food sources like fatty fish, fish oil supplements can be a good option for individuals who don’t consume enough fish. Nordic Naturals Ultimate Omega is a recommended supplement as it contains a mix of EPA and DHA omega-3 fatty acids and is third-party tested for quality.
7. Tart cherry: While primarily known as a sleep aid, tart cherry offers inflammation management benefits, particularly among older adults. Consider Solaray Ultra Strength Joint InflaShield, a supplement formulated with Tart Cherry and Resveratrol for their antioxidant properties, Glucosamine and MSM for targeted joint support, and IbuActin to support everyday body comfort.
8. Ginger root: Ginger root is a popular addition to many dishes, but it also possesses anti-inflammatory properties. It contains compounds like gingerol and zingerone, which can impact inflammation reduction efforts. NOW Foods Ginger Root Extract is a trusted ginger supplement that can be incorporated into your daily routine.
9. Green tea: Known for its antioxidant properties, green tea also has anti-inflammatory effects. It contains a compound called EGCG, which contributes to its anti-inflammatory benefits. Green tea is also a source of flavan-3-ols, a plant compound that has been shown to reduce oxidative stress. Life Extension Mega Green Tea Extract is a recommended supplement to enjoy the benefits of green tea without the need for brewing a cup every day.
In conclusion, incorporating these nine anti-inflammatory supplements into your routine can help combat chronic low-grade inflammation and support overall health. However, it’s essential to consult with a healthcare professional before beginning any new supplement regimen to ensure it is suitable for your individual needs. Remember, supplements should complement a healthy lifestyle that includes a balanced diet and regular exercise.
