What are anti-inflammatory supplements that you can take to stay healthy these days?
Supplements can be your ally in helping your body fight inflammation. You can stick to an anti-inflammatory diet or look for other sources of nutrients your body needs.
Probiotics, for example, improves digestion. You can lower the risk of inflammation when you have healthy gut microbiota. Probiotics help decrease gastrointestinal symptoms by altering the biochemical interaction of good bacteria living in your gut.
Melatonin supplements, on the other hand, may help treat sleep disorders. These supplements are typically prescribed as an alternative medicine for people with insomnia, jet lag, and ADHD.
In a previous article, Cognitive Health and Wellness Institute shared the top ten drinks to reduce inflammation. For this one, however, the team explores more about the top ten supplements to fight inflammation.
Best anti-inflammatory supplements
Omega-3 fatty acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish oil supplements which primarily contain omega-3 fatty acids. Our bodies convert EPA and DHA to an essential fatty acid called Alpha-lipoic acid (ALA).
Flax seeds, soybeans, and fish like salmon and tuna, have omega 3s (sometimes called “n-3s”). Studies showed that higher concentrations of EPA and DHA decrease the risk of coronary diseases and heart failure, for example. The anti-inflammatory effects of omega-3 fatty acids help promote gut health.
However, experts suggest checking with medical doctors first if you’re taking a blood thinner or have a compromised immune system. Only small dosages of fish oil should be consumed to avoid gastrointestinal upset or heartburn.
Ginger
Ginger contains gingerol, an inflammatory property that supports digestion and alleviates nausea. Zingerone, on the other hand, is a component of ginger that may help fight inflammation.
Mothers can use ginger root as a home remedy to treat morning sickness. Taking ginger can also treat nausea and indigestion and lower the risks of diabetes and high blood sugar levels.
Green tea supplements
Drinking green tea can help prevent various diseases such as diabetes, obesity, and cancer. It is due to the beneficial effects of its major component called epigallocatechin-3-gallate (EGCG).
EGCG is an antioxidant that helps prevent oxidative damage to your cells, consequently leading to decreased risk of inflammation. There are green tea extract supplements available over the counter, but check if it contains caffeine. If you’re sensitive to caffeine, these supplements may cause diarrhea or stomach pain.
There are lower cases of inflammation-related diseases for people who live in regions where green tea is naturally consumed. It is a traditional medicine for countries like China and neighboring Southeast Asian provinces.
Vitamin D anti-inflammatory supplements
Patients at risk for obesity typically have Vitamin D deficiency. Vitamin D is a fat-soluble nutrient essential in immune health. You can lower susceptibility to fatigue, infection, and gut-related diseases if you take Vitamin D supplements.
A study in 2017 showed that combining Vitamin D with omega-3 supplements help decrease the development of breast cancer. Another study also showed that people with more back pain and limited movement usually had low vitamin D.
It’s great if you have a daily dose of sunshine to boost your immune system. However, taking vitamin D supplements can decrease the risk of inflammation and support your heart, muscle, and lungs, too. Vitamin D is also crucial in absorbing calcium and phosphate, which both promote bone health.
Curcumin
Turmeric tea has components that ease inflammation and reduce swelling for people who have arthritis. One of these components is called curcumin which lessens chances of acquiring neurodegenerative conditions and lowers painful symptoms of inflammation.
This active ingredient in turmeric speeds up the healing of wounds. Additionally, it reduces the risk of cancer and inflammatory bowel disease.
Curcumin aids in repairing damage in cells, and turmeric’s properties reduce the production of amyloid deposits or plaques. Curcumin is a potent anti-inflammatory observed with remarkable effectiveness and without significant side effects.
Resveratrol anti-inflammatory supplements
Blueberries, grapes, pistachios, and peanuts contain a natural compound called resveratrol. It has anti-inflammatory benefits, especially for those with chronic conditions such as liver disease.
Resveratrol supplements act as antioxidants that lower blood sugar, triglycerides, and inflammatory markers for those with obesity. Also, research showed improved conditions and quality of life for patients with active ulcerative colitis.
Bromelain
Do you feel a burning sensation after eating too many pineapples? Bromelain is responsible for this astringent aftertaste. This mixture of enzymes acts as a dietary supplement to fight pain and reduce swelling.
The anti-inflammatory properties of bromelain reduce the severity of stiffness from rheumatoid arthritis cases. Bromelains reduce postoperative inflammation even for patients who came from nasal and dental surgeries. They also treat muscle injuries, sprains, and tendinitis.
Bromelain supplements help stimulate digestion, improve heart health, and decrease the risk of chronic inflammation such as allergies and osteoarthritis.
Zinc anti-inflammatory supplements
Zinc is a micronutrient that aids in fighting inflammation. You can get this from red meat, fortified cereals, oysters, legumes, and chicken. Zinc is a trace material; hence, our bodies only need small amounts for it to work.
Some symptoms of zinc deficiency are diarrhea, impaired growth, and decreased immunity. Pregnant women, in particular, need zinc for the body to produce DNA and protein crucial for the child’s development until infancy.
Over-the-counter zinc supplements can shorten the duration and reduce the severity of colds. Many multivitamins have enough doses of zinc, which can help you improve immune function overall.
Capsaicin
Chili peppers have capsaicin which is the crucial ingredient that gives its spicy heat. It helps with muscular and nerve pain, as well as stops your body’s response to inflammation.
Many topical creams used for medication contain capsaicin to alleviate pain. The effectiveness of this supplement as a counter-irritant is precisely in the burning sensation when eating hot peppers. That said, it essentially means it works because it burns.
Capsaicin’s general health benefits range from easing joint pains to neuropathy and rheumatoid arthritis pain. Avoid this supplement if you develop allergic reactions such as itching, swelling or rashes.
Garlic
Finally, garlic caps this top ten list of anti-inflammatory supplements. They are one of the more common foods that fight inflammation. Garlic has allicin, an anti-inflammatory compound that aids in strengthening your body’s immune system.
Garlic supplements block disease-causing pathogens that threaten your body’s immunity. They also contain vitamins and minerals, so even early Olympic athletes typically take them to improve performance.
The bioactive compounds in garlic such as saponins, phenolic compounds, polysaccharides and organic sulphides provide therapeutic benefits, too. Studies also show anti-inflammatory effects with garlic consumption.
What is the best natural anti-inflammatory supplement?
With all the abovementioned supplements to fight inflammation, Vitamin C stands out as the best. Why? It is a powerful nutrient with potent antioxidant benefits. Plus, many sources of vitamin C are often already incorporated into our diet.
Vitamin C, a water-soluble vitamin, is essential in producing many neurotransmitters and regulating gene expression. It also helps complete enzymatic reactions like collagen production, which is crucial in developing our connective tissues.
High doses of Vitamin C are sometimes intravenously given to patients who are diagnosed with severe respiratory illnesses. Because inflammation is an immune response, and vitamin C reduces the risk of inflammation, taking Vitamin C is perfect in achieving optimal health. Even doctors nowadays encourage “overdosing” Vitamin C to ward off threats of covid-19 transmission.
Citrus fruits and vegetables such as red and green peppers, broccoli, and Brussels sprouts naturally have Vitamin C. In addition to this, there are standard over-the-counter multivitamins and supplements you can buy.
Supplements to reduce inflammation in the body
It’s essential to fill up our bodies with different sources of micro-and macronutrients to avoid chronic inflammation. Vitamins and minerals, for instance, help protect our bodies from infections, injuries, or long-term cellular damage.
Vitamin E, specifically, boosts our immune system and helps slow down aging-related illnesses like cancer or Alzheimer’s disease. On the other hand, magnesium aids in stabilizing inflamed nerves and acts as a natural muscle relaxant to relieve pain.
There are supplements like methylsulfonylmethane (MSM) that can reduce pain and inflammation typically linked to arthritis. Quercetin, another anti-inflammatory supplement and one of the most potent natural antihistamines, helps control seasonal allergies. It is a plant compound that decreases cell damage and can remove body toxins.
With all these said, it begs the question, “Do you need supplements?” Certainly so. Whether or not you consume natural anti-inflammatory supplements or over-the-counter remedies, seek assistance and guidance from medical professionals first.
Ultimately, the purpose of this article is to guide you in learning about supplements that can help your body fight pain and inflammation. By doing so, we hope that you can prevent complications and the additional risk of inflammation-related diseases in the long term.
References:
https://www.healthline.com/nutrition/6-anti-inflammatory-supplements
https://www.medicalnewstoday.com/articles/326067
https://www.webmd.com/vitamins-and-supplements/ss/vitamins-supplements-fight-inflammation
https://www.verywellhealth.com/anti-inflammatory-supplements-options-190474
https://www.eatthis.com/best-supplements-reducing-inflammation/