Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechingallate EGCG.

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells 27 , 30 , Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects 32 , 33 , 34 , Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes 36 , Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging 38 , While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.

They also contain phenols and other antioxidants that provide anti-inflammatory protection 40 , 41 , 42 , Grapes contain anthocyanins, which reduce inflammation. Grapes are also one of the best sources of resveratrol , another antioxidant compound with many health benefits.

While taking a resveratrol supplement is not the same as eating grapes, in one study including 60 people with heart failure, those who consumed two mg capsules of resveratrol supplements daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 IL-6 An older study from found that adults who ate grape extract daily experienced increased adiponectin levels.

Low levels of this hormone are associated with weight gain and an increased risk of cancer 50 , It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound 52 , 53 , 54 , Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases 55 , 56 , In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper.

They experienced a significant decrease in the inflammatory marker CRP 56 , It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.

More research is needed to understand how the dosage of turmeric affects inflammatory markers Extra virgin olive oil is one of the healthiest fats you can eat. Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions 59 , 60 , Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils 4.

Dark chocolate is delicious, rich, and satisfying. These may reduce your disease risk and lead to healthier aging 6 5 , 6 6 , 67 , One small study of participants who consumed mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion Tomatoes are high in vitamin C, potassium , and lycopene , an antioxidant with impressive anti-inflammatory properties 7 1 , 72 , 73 , Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer 75 , 76 , Cooking tomatoes in olive oil can help you absorb more of their lycopene content Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 79 , 80 , Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces mL of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days For example, a higher intake of some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP 86 , 87 , Foods like sugar-sweetened beverages and refined carbs may also promote inflammation 89 , Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients. Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.

Try this today: Enjoy the powerful antioxidant effects of chocolate by making your own hot chocolate. And for an optional anti-inflammatory boost, try it with a pinch of cayenne and cinnamon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Some of them also improve other risk factors for heart disease. Inflammation is one of the leading drivers of many common diseases.

Here are 10 supplements backed by science that can help reduce inflammation. It's easy to make a quick and healthy breakfast from wholesome, nutritious foods.

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New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a….

Not only do I love the taste, but I know I am supporting healthy inflammation with every sip due to its high epigallocatechingallate EGCG content.

EGCG is an antioxidant that has anti-inflammatory properties due to its ability to fight free radical damage to your cells and its ability to activate the anti-inflammatory Nrf-2 pathway. Green tea has also been shown 18 to activate Peroxisome Proliferator-activated Receptors PPARs that can help improve inflammatory conditions like MS.

CBD interacts with a larger system in the body called the endocannabinoid system, which is intricately involved in the inflammatory response and the immune system. Researchers have found that CBD can induce T-reg cells 20 that fight off inflammation and improve inflammatory-autoimmune diseases.

CBD can be taken daily as a sublingual oil or supplement capsule. Multiple studies have shown SAM-e supplementation to be just as powerful 22 as popular NSAIDs like ibuprofen for treating chronic pain and inflammation in conditions like arthritis. One thing to note is that it can possibly interfere with certain medications like antidepressants so talk to your doctor before adding this anti-inflammatory supplement to your routine.

This vine is native to Central and South America and has shown a lot of promise for reducing inflammation due to its ability to inhibit 23 the pro-inflammatory TNF-alpha pathway in the body. Taking supplements for inflammation is going to play a big role in your health journey when actively working toward healthy inflammation levels.

Here are some other ways to support healthy inflammation in all areas of your life:. If you suspect that your symptoms are related to chronic inflammation, my telehealth functional medicine clinic can identify your level of inflammation through lab work and help determine your inflammatory triggers to put together an action plan that works for your specific health case.

Together, we look at all aspects of your health to get to the root cause of your chronic inflammation. If you are ready to take the next step in your journey to better health, check out our telehealth functional medicine consultation or shop this article to start incorporating these anti-inflammatory supplements into your daily routine.

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Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world.

Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems.

He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting , Ketotarian , The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Email Address. The 10 Most Powerful Anti-Inflammatory Supplements, According To A Functional Medicine Expert. ARTICLE CONTINUES BELOW.

Email Address Required. What is inflammation? Some of the most common symptoms include: Brain fog Chronic pain Digestive distress constipation, bloating, gas, diarrhea Fatigue Irritability Skin problems rash, eczema, psoriasis, acne Weight loss resistance.

Shop This Article. Will Cole's Personal Picks To Elevate Your Wellness. check it out. Curcumin Curcumin is the active compound found in turmeric that boasts all of the powerful anti-inflammatory properties. Resveratrol This antioxidant is found in fruits like grapes and blueberries as well as red wine and dark chocolate.

Ginger As one of the oldest go-to anti-inflammatory supplements, Ginger root has been used for thousands of years for its many medicinal benefits including soothing nausea and indigestion.

Fish oil Fish oil contains two essential omega-3 fatty acids - docosahexaenoic acid DHA and eicosapentaenoic acid EPA - that are extremely anti-inflammatory when taken together.

Vitamin C Several studies 9 have linked low vitamin C with inflammatory conditions. Green tea extract If you know me, you know I love a good cup of green tea. CBD CBD interacts with a larger system in the body called the endocannabinoid system, which is intricately involved in the inflammatory response and the immune system.

Alternative treatment options for inflammation Taking supplements for inflammation is going to play a big role in your health journey when actively working toward healthy inflammation levels. Here are some other ways to support healthy inflammation in all areas of your life: Switch to an anti-inflammatory diet Manage your stress levels Try intermittent fasting Seeking help from a functional medicine doctor If you suspect that your symptoms are related to chronic inflammation, my telehealth functional medicine clinic can identify your level of inflammation through lab work and help determine your inflammatory triggers to put together an action plan that works for your specific health case.

Photo: unsplash. References: Chandran, Binu, and Ajay Goel. Karimi, Niloofar et al. Case reports vol. S Merlino, Linda A et al.

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Inflammation is a natural immune response that's essential for fighting illnesses and healing diseases. In this role, inflammation has a time limit. It does the job and then goes away. But sometimes the inflammation doesn't go away. There are many reasons why this can happen. You might have an ongoing low-grade infection, you may be exposed to toxins like mold, chemicals, or cigarette smoke , or you could have an autoimmune condition.

In some cases, cellular and biochemical processes in your body fail to work properly. As a result, they cause oxidative stress and inflammation, or they may fail to halt the ongoing inflammation. When inflammation sticks around too long, it damages healthy cells and tissues.

Then scarring develops that prevents organs from working properly. Eventually, the cellular damage reaches your DNA and causes cellular death.

The physical changes caused by inflammation lead to serious health conditions such as:. The chronic inflammatory diseases in this list represent the top causes of death. The first step toward preventing and treating chronic inflammation is to change unhealthy lifestyle habits. The foods you eat can either reduce bodywide inflammation or contribute to it.

Losing weight also makes a significant difference. Weight and inflammation share an upward spiraling cycle. In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and even COVID — to help reduce inflammation. In healthy people, though, doses higher than 2, mg may lead to diarrhea.

Other than that, vitamin C supplements are usually safe and relatively symptom-free. Long-term inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders.

Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — can potentially reduce inflammation in your body. If you need help finding a primary care doctor, check out our FindCare tool here.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.

We look at their benefits and limitations. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based 10 Supplements That Fight Inflammation. Medically reviewed by Jared Meacham, Ph. Curcumin Fish oil Ginger Resveratrol Spirulina Vitamin D Bromelain Green tea extract Garlic Vitamin C Takeaway Chronic inflammation can increase your risk of developing certain underlying conditions, including type 2 diabetes and heart disease.

Fish oil. Vitamin D. Green tea extract. Vitamin C. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 16, Written By Franziska Spritzler. Medically Reviewed By Jared Meacham, Ph. Feb 23, Written By Franziska Spritzler.