Medically reviewed by Mary Choy, PharmD
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- Supplements that support immune system function may help reduce inflammation in the body.
- Omega-3 fatty acids, vitamin C, and vitamin D are traditional supplements that may reduce inflammation
- Supplements derived from garlic, green tea, or other functional foods may also be helpful.
Anti-inflammatory supplements like omega-3s and ginger may combat long-term inflammation, which can contribute to serious health conditions like heart disease and diabetes.
1. Omega-3 Fatty Acids
Omega-3 fatty acids can reduce inflammation and may reduce your risk of chronic conditions like diabetes and rheumatoid arthritis (RA). You can get omega-3s from foods like fatty fish and flaxseed, or by taking dietary supplements like fish oil.
There are a few different types of omega-3s, but when it comes to inflammation, it's best to focus on eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA produce substances called mediators that affect white blood cells to reduce inflammation.
Recommended dose: About 250–500 milligrams of DHA and EPA combined. Studies suggest that higher doses (3-4.8 grams daily) are more effective at reducing inflammation. Consuming more than 5 g of EPA and DHA from dietary supplements daily may be unsafe.
Possible side effects: Omega-3s are generally safe, but you may experience heartburn, headache, a change in taste (dysgeusia), nausea, diarrhea, and bad-smelling sweat. They may worsen bleeding if you take blood thinners like Coumadin (warfarin).
2. Curcumin
Curcumin is an antioxidant compound found in turmeric that can reduce inflammation and fight infection. It blocks processes that lead to inflammation, suppresses markers that signal inflammation (e.g., cytokines), and supports compounds that reduce inflammation.
Recommended dose: Up to 8,000 milligrams daily, but higher doses are not recommended long-term and may have more side effects. Most studies used curcumin supplements in doses of 250-1,500 milligrams daily over 8-12 weeks to reduce inflammation.
Possible side effects: While curcumin is generally well-tolerated, you may experience rash, diarrhea, and headache.
3. Vitamin C
Vitamin C helps fight off infections caused by bacteria and viruses. It can also reduce the levels of proteins that promote inflammation, such as tumor necrosis factor α (TNF-α) and interleukin-6 (IL-6).
Recommended dose: There is no recommended dose to fight inflammation. Some studies have used about 1,000 milligrams daily or 500 milligrams twice daily.
Possible side effects: Vitamin C supplements are generally safe and well-tolerated. Some people may experience diarrhea, nausea, and abdominal cramps.
4. Garlic
Garlic is a root plant commonly used as a spice. It is often used to manage colds and flu. Studies show that it fights inflammation by boosting the immune system and decreasing inflammatory proteins.
Recommended dose: Most studies found that doses of 400-2,560 milligrams for up to three months were effective in reducing inflammation markers.
Possible side effects: Garlic is generally safe, but it can cause bad breath, body odor, and stomach upset. Garlic supplements may increase the risk of bleeding and should be avoided when taking blood thinners.
5. Vitamin D
Vitamin D is a fat-soluble vitamin found in eggs, cheese, yogurt, milk, and beef liver. It is also naturally produced when your skin is exposed to sunlight.
Vitamin D reduces inflammatory protein levels and boosts proteins that fight inflammation. People with conditions linked to chronic inflammation, like asthma, heart disease, or chronic kidney disease, tend to have lower vitamin D levels.
Recommended dose: About 15–20 micrograms or 600–800 International Units (IU) daily. Higher doses (up to 60,000 IU) have been used to reduce inflammation. Avoid exceeding the recommended upper limit—about 4,000 IU (100 micrograms)—unless advised by a doctor. Exceeding the upper limit for a prolonged period of time can cause it to build up in your body, leading to toxicity.
Possible side effects: Vitamin D is generally safe. You may experience muscle weakness, nausea, and vomiting. Vitamin D can be toxic when consumed in very high doses (blood levels greater than 375 nanomoles per liter), leading to conditions like kidney failure, heart disease, or death.
6. Resveratrol
Resveratrol is a compound found naturally in grapes and blueberries. It has been shown to reduce inflammation, pain, and swelling.
Resveratrol decreases the secretion of inflammatory proteins. Some research suggests that it might help manage conditions like cancer, diabetes, and heart disease. More studies are needed to confirm these findings.
Recommended dose: 250-1,000 milligrams daily for up to three months. Resveratrol studies used less than 500 milligrams daily for less than 15 weeks to reduce inflammation.
Possible side effects: Resveratrol is safe when taken in the recommended amounts. Higher doses may cause stomach upset, nausea, and diarrhea. Resveratrol may not be safe for people with hormone-sensitive cancers like breast, uterine, and ovarian cancer, as it may worsen these cancers.
7. Ginger
Ginger contains compounds called gingerol and shogaol that may be beneficial against inflammatory diseases such as rheumatoid arthritis, osteoarthritis, lupus, and inflammatory bowel disease. More studies are needed to confirm these benefits.
Recommended dose: There is no official dose for reducing inflammation. Most inflammation studies used doses of 15-750 milligrams for 3-12 weeks.
Possible side effects: Ginger is generally safe, but larger doses can cause mild diarrhea, heartburn, throat irritation, and stomach cramps.
8. Green Tea
Green tea contains epigallocatechin-3 gallate (EGCG), an anti-inflammatory compound that suppresses the expression of inflammatory proteins and enzymes.
Recommended dose: It's safe to drink up to 8 cups daily. However, individual tolerance to caffeine can vary. One study found that taking about 500 milligrams of green tea extract daily can help reduce inflammation. Daily consumption of 2 or more cups may be beneficial for chronic diseases like heart and respiratory diseases.
Possible side effects: Excessive caffeine consumption can lead to restlessness, insomnia, headaches, and dehydration. Green tea may also interfere with the effectiveness of cholesterol-lowering medications like statins. Use with caution when taking other medications.
9. Zinc
Zinc is an important mineral found in meat, fish, grains, and dairy products that helps boost the immune system. It also helps regulate inflammatory proteins and control oxidative stress caused by harmful free radicals. Studies have found that a zinc deficiency can contribute to chronic inflammation.
Recommended dose: 11 milligrams daily for males and 8 milligrams for females. Some studies have used up to 40 milligrams daily to reduce inflammation.
Possible side effects: Zinc is generally safe, but long-term use, especially in high doses, can lead to suppressed immunity, anemia, and copper deficiency. Zinc also interacts with some antibiotics and Hygroton (thiazide diuretics). Consult a doctor before using.
10. Vitamin E
Vitamin E is a fat-soluble vitamin found naturally in wheat germ oil, sunflower seeds, peanut oil, and corn oil. It can decrease the amount of inflammatory proteins produced by the body. Studies show that it can help prevent and treat conditions caused by inflammation.
Recommended dose: 1,000 milligrams daily. Studies have used doses above 700 milligrams to reduce inflammation.
Possible side effects: Vitamin E is generally safe when used in the recommended amount. High doses may cause increased bleeding. It may also interact with medications, including blood thinners and some cholesterol-lowering medications, such as Zocor (simvastatin).
11. Bromelain
Bromelain is an enzyme commonly found in pineapple that breaks down protein. It may reduce inflammation by decreasing the secretion of inflammatory compounds like IL-6 and TNF-α.
Some research suggests bromelain may help manage conditions like osteoarthritis. More studies are needed to confirm this benefit.
Recommended dose: Studies have used doses of 200-945 milligrams to reduce swelling and pain in people with osteoarthritis.
Possible side effects: Bromelain is generally well-tolerated. You may experience stomach upset, diarrhea, and allergic reactions like rash and itching.
12. Spirulina
Spirulina is a blue-green algae rich in nutrients like protein, vitamins (A, C, and E), carbohydrates, iron, copper, zinc, and phosphorus. It may fight inflammation by preventing histamine release (an allergic reaction) from immune-supporting white blood cells called mast cells. It may also help prevent inflammation from exercise.
Recommended dose: There is currently no evidence-based recommended dose. However, researchers have found that doses between 3-10 grams daily are safe. The maximum daily limit is approximately 30 grams.
Possible side effects: Diarrhea, bloating, gas, swelling, headache, muscle pain, and sweating.
13. S-adenosyl-L-methionine (SAMe)
S-adenosyl-L-methionine (SAMe) is a chemical found naturally in the body. It isn't directly present in foods, but methionine, the chemical that creates SAMe, is found in meats, fish, and eggs.
SAMe may help decrease compounds that trigger inflammation, though more research is needed.
Recommended dose: The optimal dose for effectiveness is unknown. Doses of 3200 milligrams and higher may increase the risk of adverse effects.
Possible side effects: Only take SAMe as recommended. High doses may negatively affect the brain and damage the nervous system (neurotoxicity). Other rare side effects include nausea and stomach upset. SAMe may not be safe for people with conditions like bipolar disorder because it may worsen mood swings. Consult a doctor before using it.
14. Quercetin
Quercetin is a plant pigment found in fruits and vegetables such as apples, broccoli, asparagus, and tomatoes. It reduces inflammation by:
- Preventing the production of inflammatory cytokines and enzymes
- Boosting interleukin-10 (IL-10), a natural anti-inflammatory substance in the body
- Preventing histamine release
Studies have shown that quercetin can help manage conditions like obesity-related inflammation. It may help reduce chronic inflammation in the brain and treat severe inflammation in patients with COVID-19.
Recommended dose: There's no recommended dose to reduce inflammation. Taking 500-1000 milligrams daily is common.
Possible side effects: Quercetin is generally safe. However, some people have reported experiencing abdominal discomfort and nausea.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.
