Which supplements are most effective for inflammation?
Which supplements are most effective for inflammation?
Inflammation is misunderstood. Its role in healing is crucial but it can be present in situations that are unhelpful. Autoimmune disorders where your own immune system attacks otherwise healthy joints is an example. Sometimes chronic joint arthritis can be accompanied by excessive amounts of inflammation that interfere with our lives and slow healing down.
When it comes to treating inflammation, several of the supplements listed are particularly effective due to their anti-inflammatory properties. Here are a few that stand out:
1. **Omega-3 Fatty Acids (Fish Oil)**
Supplements for inflammation
🐟 **Omega-3 Fatty Acids (Fish Oil)**
- **Effectiveness**: Omega-3 fatty acids are widely recognized for their potent anti-inflammatory effects. They reduce the production of inflammatory chemicals in the body.
- **Mechanism**: They inhibit the enzymes that produce inflammatory prostaglandins and leukotrienes.
Recommendation - Your body doesn’t make these fatty acids so they should be included in your diet. Arthritis Foundation recommends that good sources are fatty fish like salmon, herring, mackerel and sardines, algae, a type of seaweed, and fish oil or algal oil supplements. Also be aware that because fish oil has a blood-thinning effect, increasing your intake much beyond 3 grams a day isn’t recommended if you take a blood-thinner or aspirin.
2. **Turmeric/Curcumin**
🌿 **Turmeric/Curcumin**
- **Effectiveness**: Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory and antioxidant. It's one of the most well-studied natural compounds for its ability to reduce inflammation.
- **Mechanism**: Curcumin has a number of ways that it slows inflammation including blocking NF-kB, a molecule that travels into the nuclei of cells and turns on genes related to inflammation. Its mode of effect is similar to a well known drug called Celebrex.
Recommendation - don’t think that consuming turmeric will be effective. At best it contains only 6% of the active ingredient curcumin so the anti-inflammatory effect will be minimal. Stay with high quality curcumin supplements and take it with a meal that incorporates some fat. It is recommended to have 500mg twice per day.
3. **Boswellia Serrata**
🌿 **Boswellia Serrata**
- **Effectiveness**: This herbal extract has strong anti-inflammatory properties and is often used to treat chronic inflammatory diseases.Yu et al, 2020
- **Mechanism**: Boswellia inhibits the 5-lipoxygenase enzyme, which is a key player in the synthesis of leukotrienes, compounds that cause inflammation.
Recommendation; 100 - 250 mg daily for 4 weeks
4. **MSM (Methylsulfonylmethane)**
🌿 **MSM (Methylsulfonylmethane)**
Despite its scary name MSM is a natural substance found in green plants, algae, fruits, vegetables and milk Barrager 2002.
- **Effectiveness**: MSM has been shown to reduce inflammation and oxidative stress in the body. National Library of Medicine, 2021. According to studies MSM can improve joint surfaces and improve subjective symptoms through its anti-inflammatory effect Butawan et al, 2019
- **Mechanism**: It decreases the release of inflammatory cytokines and enhances antioxidant defense against cartilage destruction and inflammation Smithson et al, 2017
Recommendation - 3 - 6g per day.
5. **Bromelain**
🍍 **Bromelain**
- **Effectiveness**: Bromelain, an enzyme found in pineapples, has anti-inflammatory and pain-relieving properties.
- **Mechanism**: It inhibits pro-inflammatory metabolites and helps reduce swelling and pain in musculoskeletal injuries. Properties and Therapeutic Application of Bromelain, 2012
The effectiveness of a supplement can vary from person to person. It's always best to consult with a healthcare professional to determine which supplement is most suitable for your specific condition and needs.
