9 Best Supplements to Fight Inflammation

Omega-3 fatty acids are essential nutrients but the body doesn't make them and we must get them through food or supplementation. "Omega-3 fatty acids are found in fatty fish (like salmon and mackerel), flaxseeds and walnuts and also monounsaturated fats such as olive oil. These foods may all contribute to reducing inflammatory processes," Dr. Schehr explains.

If you don't frequently eat these foods or don't meet the recommended fish guidelines of at least eight ounces of seafood per week, you may want to consider supplementation. "Fish contains anti-inflammatory omega-3 fats," Blatner said. "Most people do not consume enough fish, so taking an omega-3 supplement can help fill in the gaps."

There are several different types of omega-3 fatty acids, but the main ones are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). DHA and EPA specifically have been shown to have anti-inflammatory effects and are primarily found in fatty fish, whereas ALA is found in plant sources. Dr. Schehr says that fish oil supplements, containing EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) balancing your body's omega 3:6 ratio is a direct way of managing the inflammatory response. "An imbalance in the omega-3:omega-6 ratio, with an excessive intake of omega-6 relative to omega-3, has been associated with inflammation. Ideally, the ratio is 1:1 or 2:1 (omega-6:omega-3)."

One small research study published in the American Heart Association journal Circulation Research found that fish oil supplements with a specific formula of omega-3 fatty acids increase the level of anti-inflammatory molecules in the body. Many clinical trials have also looked at omega-3 supplement in patients with rheumatoid arthritis and most have shown that the supplementation may reduce the patient's use of anti-inflammatory drugs and corticosteroids.

GH Expert Pick: Nordic Naturals Ultimate Omega

Vitamin D is naturally present in a few foods like fatty fish, beef liver, egg yolks and even mushrooms. Our body can also make vitamin D when our bare skin is exposed to the sun. Vitamin D health benefits are vast, as the nutrient helps your body absorb calcium to maintain strong bones and can support a healthy immune system.

"Most people can’t make enough vitamin D from the sun or eat enough through their diet, so supplementing can help fill in the gaps," Blatner said. "Research suggests that having low vitamin D increases systemic inflammation."

Dr. Schehr added that adequate vitamin D levels are important and often vitamin D is sequestered in the presence of inflammation. In fact, recent research suggests that vitamin D deficiency can lead to higher levels of inflammatory biomarkers.

You'll typically find vitamin D in most multivitamins, but your doctor may recommend additional vitamin D supplementation to meet your needs. Most healthy adults should aim for 600 IU of vitamin D daily.

GH Expert Pick: MegaFood Vitamin D3

This water-soluble vitamin is found in many different foods including citrus fruits like oranges and grapefruit, red and green peppers, kiwifruit and even vegetables like broccoli and baked potatoes. There are several foods and beverages that are fortified with vitamin C as well, and you'll find the nutrient in most multivitamins.

"Research suggests that vitamin C may lower several markers of inflammation including CRP and IL-6," Blatner said. That may be because vitamin C acts as an antioxidant in the body, helping to protect cells from free radical damage.

Vitamin C also plays an important role in making collagen, which is a protein that helps wounds to heal. Most noteworthy is vitamin C's role in helping the immune system stay healthy and strong. Healthy adults should aim for 75 to 90 milligrams of vitamin C daily.

GH Expert Pick: Nature Made Vitamin C

Magnesium is an important mineral that plays many roles in the body, helping to regulate muscle and nerve function and even make protein, bone and DNA. Most women need about 310 to 320 milligrams of magnesium daily, while men need about 400 to 420 milligrams. Leafy greens, nuts, seeds and whole grains are all abundant in magnesium — typically fiber-rich foods provide magnesium.

"It’s estimated that 50% of people are low in magnesium so supplementing can help fill in the gaps," Blatner said. "Research suggests that magnesium can significantly reduce CRP, a marker of inflammation. Also interesting, magnesium helps activate vitamin D, so they work together." Magnesium deficiency has even been shown to enhance baseline inflammation.

Magnesium supplements come in all different forms, so speak with your healthcare provider about finding the best type for your needs. But you'll also find magnesium available in most multivitamins.

GH Expert Pick: Thorne Magnesium Bisglycinate

If you haven't used turmeric in a while, consider bringing it to the front of your spice cabinet. A plant in the ginger family, turmeric has historically been used in Ayurveda to treat disorders of the skin and more. "Curcumin is the active ingredient in the spice turmeric," Blatner said. "Research suggests that it works to correct many of the pathways that cause inflammation." Curcumin is what gives turmeric its yellow color.

However, curcumin doesn't have the best bioavailability, meaning not much of it is readily absorbed by the body. But Dr. Schehr adds that it is best if combined with black pepper for optimal absorption. This is because the active ingredient in black pepper, known as piperine, can help make curcumin more bioavailable. "This is a potent scavanger of free radicals which contribute to inflammation."

Another way to increase the bioavailability of turmeric and therefore curcumin is to consume the spice with a source of fat such as oil, avocado or fatty fish.

GH Expert Pick: Pure Encapsulations Curcumin 500 with Bioperine

You may be familiar with resveratrol since it's a polyphenol found in red grapes and products made from grapes like red wine. It's also found in peanuts and some berries. Most polyphenols work as antioxidants in the body and can combat free radical damage.

"Resveratrol is a polyphenol that may have anti-inflammatory as well as antioxidant properties," Dr. Schehr explains. It may expand blood vessels and even reduce blood clotting, and can play a role in helping the body fight disease. Some research has found that resveratrol may inhibit inflammatory enzyme activity too. Additional studies have shown that consuming a grape supplement with 8 milligrams per day of resveratrol in it for a year improved inflammatory status in participants at risk of heart disease.

The typical recommended dose for resveratrol is up to 1,500 milligrams daily for up to three months but always speak with your doctor to find the appropriate dose for your needs — higher doses may cause stomach upset.

GH Expert Pick: Toniiq Ultra High Purity Resveratrol

Tea is the most widely consumed beverage in the world behind water. Green tea has been used in traditional Chinese and Indian medicine to help treat many different ailments. Green, black and white teas are abundant in polyphenols and have strong anti-inflammatory properties, but the highest polyphenol levels are in green and white teas.

Dr. Schehr recommends green tea and green tea extract to fight inflammation, explaining that they contain important polyphenols including epigallocatechin gallate (EGCG). This is the major catechin in tea that has been associated with anti-inflammatory properties and has even stronger antioxidant activity than vitamins C and E.

In a small double-blind, placebo-controlled trial, green tea extract supplementation improved markers of inflammation and oxidative stress, among other benefits. Green tea may even reduce inflammation from inflammatory bowel diseases such as Crohn's and ulcerative colitis, and help arthritis

GH Expert Pick: Life Extension Mega Green Tea Extract

"Quercetin is a flavonoid with potential anti-inflammatory properties," Dr. Schehr said. You'll find quercetin in many fruits and vegetables including apples, onions, red grapes and cherries. This plant pigment has antioxidant effects and may neutralize free radicals. It can also help stabilize cells that release histamine in the body, which are known for causing allergy symptoms.

You'll often find quercetin in supplement form with bromelain, which is the enzyme found primarily in pineapples. Both are considered anti-inflammatories. Low doses of quercetin are generally recognized as safe, though very high doses may cause kidney damage so consult with your healthcare provider about the optimal dose.

GH Expert Pick: NOW Supplements Quercetin with Bromelain

Multivitamins are a type of supplement that typically contain a combination of vitamins and minerals, and sometimes other added functional ingredients. You'll notice a trend here that most of the nutrients on this list — including vitamin D, vitamin C and magnesium — are typically found in a multivitamin.

"If you don’t want to add a ton of supplements to your routine, you can always start with a multiple vitamin/mineral," Blatner suggests. "One 2019 study found an association (not cause and effect) that people who took a multiple vitamin mineral were less likely to have high inflammatory scores."

Another recent study published in The American Journal of Clinical Nutrition found that daily multivitamin use may enhance memory in older adults. This isn't the first time that multivitamin use has been associated with improved cognitive function. Results from another NIH-supported study published in 2022 found that daily multivitamin use improved measures of cognitive function in older adults ages 65 and up.

Remember that multivitamins are not designed to take the place of eating a variety of nourishing foods, since whole foods provide a package of vitamins, minerals, fiber and other beneficial compounds to support overall health. But even the healthiest diets packed with tons of fruits and vegetables may require supplementation of certain vitamins and minerals. "Reducing the intake of processed and refined foods, saturated fats and processed sugars reduces inflammation," Dr. Schehr adds.

GH Expert Pick: Ritual Essential Multivitamin