9 Anti-Inflammatory Supplements Backed By Science Forbes Health – Forbes

There are many dietary or lifestyle changes that could be helpful for reducing inflammation, including dietary supplements. Here are nine expert-recommended anti-inflammatory supplements, backed by science.

Turmeric contains many different active cucurminoids, with curcumin being one of the more well studied natural anti-inflammatories, notes Kelsey Kunik, RDN and nutrition advisor for Zenmaster Wellness based in Michigan.

[Curcumin] reduces the number of inflammatory mediators in the body as well as the number of reactive oxygen species, which are responsible for oxidative stress, she explains.

Curcumin has been largely studied for the condition of arthritis. Several clinical trials have found that curcumin is helpful in decreasing pain and inflammation in people with arthritis symptoms, notes Kunik. For instance, a 2021 review on turmerics effect on individuals with knee arthritis found that when compared to a placebo, turmeric did seem to positively affect both pain and function, with some studies showing its effects similar to that of NSAIDs.

Still, additional research is still needed to fully understand the extent of benefit for many types of health conditions, according to the National Center for Complementary and Integrative Health.

Ginger is an anti-inflammatory spice that has been used in traditional medicine for centuries, explains Samantha Cassetty, a New York City-based registered dietitian and co-author of Sugar Shock.

Scientists believe that there are compounds in ginger which can turn off genes that promote inflammation. This makes ginger useful for inflammatory-related conditions, say experts.

Ginger may act on the same biochemical pathways as non-steroidal anti-inflammatory medications (NSAIDs) like Ibuprofen, which could explain why it has been shown to reduce pain and inflammation in people with osteoarthritis, says Cassetty.

The active compound in fish oil linked with an anti-inflammatory effect is omega-3 fatty acids. Omega-3 fatty acids are found naturally in high amounts in oily fish like salmon or sardines. Theyre also found in supplements derived from fish fats, explains Cassetty. Omega-3 fatty acids from fish can play an essential role in an anti-inflammatory eating pattern.

One way that fish oil may help reduce inflammation is by increasing anti-inflammatory mediators that help regulate inflammation, adds Cassetty.

A review of 73 studies published in International Immunopharmacology found that adults who take an omega-3 fatty acid supplement, including fish oil, improved markers of inflammation in various health conditions such as cancer, kidney diseases and diabetes. Additionally, omega-3 supplementation has shown promise when it comes to brain health, particularly when it comes to memory, cognition, and blood flow to the brain. However the exact dose and duration of time needed to see consistent benefit requires further research.

N-acetyl cysteine (NAC) is a compound made from one of the building blocks of protein, known as the amino acid L-cysteine, that is suggested to have antioxidant functions.

One of NACs primary roles in the body is to act as a precursor to glutathione. Glutathione is a powerful antioxidant that is known to combat oxidative stress, explains Elise Quinlan, a registered dietitian and owner of Eat With Elise based in Philadelphia, Pennsylvania.

When glutathione is depleted, researchers believe the body might be more susceptible to chronic inflammation and disease progression. While it is unclear if there are additional benefits in taking NAC and glutathione together, supplementing with at least one may have anti-inflammatory effects, notes Quinlan.

Bromelain is an enzyme naturally found in the fruit and stems of pineapple, according to the National Center for Complementary and Integrative Health.

Though bromelain is thought to have a vast range of health benefits, including helping with inflammation and pain, all the mechanisms of actions are not fully understood, according to Sue-Ellen Anderson-Haynes, RDN, founder of 360Girls&Women and spokesperson for the Academy of Nutrition and Dietetics based in the greater Boston area.

In a study of 103 people with osteoarthritis (OA), 52 were treated with a bromelain-containing mixture and 51 were treated with diclofenac (a medication for inflammation NSAIDs), notes Anderson-Haynes. Results showed the bromelain-containing mixture can be considered as an effective and safe alternative to NSAIDs in the treatment of painful episodes of OA of the knee, she explains.

Vitamin D is a critical nutrient that plays a role in regulating inflammation, among other things, notes Cassetty. It helps control the level of inflammation involved in the immune response, helping ensure that the inflammatory response is appropriate for healing and doesnt become overactive and harm tissues, she adds.

While people with low levels (i.e., deficiency) of vitamin D may be at increased risk of disease, researchers are still learning about whether higher levels can improve various conditions.

For example, low vitamin D status is associated with depression, but clinical trials involving vitamin D to treat symptoms have been mixed, with some showing a benefit and others not, adds Cassetty.

Green tea and its primary polyphenol, epigallocatechin-3-gallate (EGCG), has powerful antioxidant properties, which could help reduce inflammation in the body, notes Kunik.

A small clinical trial with 40 participants, half of which had metabolic syndrome, found that people who consumed the equivalent of 5 cups of green tea per day experienced reduced blood sugar, gut inflammation and gut permeability in both those who had metabolic syndrome or who were healthy, she explains.

While these results are promising, the findings were presented at a 2022 scientific conference and should be considered preliminary until more research is available.

Sulforaphane is found naturally in food sources like broccoli or brussel sprouts, but its benefits are more profound when consumed through a supplement given limitations around food preparation and consumption, adds Quinlan.

Research suggests sulforaphane helps to downregulate pro-inflammatory cytokines and helps decrease oxidative stress, she notes.

Peppers from the species Capsicum annuum, like cayenne pepper, contain a high amount of antioxidant compounds that could be involved in managing inflammation in the body.

Specifically, capsaicin, which is a plant-based compound found in the fruit of this pepper type, could help with managing pain and swelling, and lowering inflammation.

One review found that in both animal and human studies, red peppers including Capsicum annuum, were able to control metabolic disorders linked with chronic inflammation by significantly lowering cholesterol levels and improving how well the body uses insulin, explains Anderson-Haynes.

Additional research in people who are healthy and those who have inflammatory conditions are largely needed to confirm the benefits of these anti-inflammatory supplements.

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9 Anti-Inflammatory Supplements Backed By Science Forbes Health - Forbes