We’re besieged with advertising that touts the best ways to be healthy. In this post, I want to hone in on the most effective anti-inflammatory supplements. Before we discuss the best anti-inflammatory supplements, let’s back it up and define inflammation.
INFLAMMATION : WHAT IS IT EXACTLY
Inflammation is one of our body’s defense mechanisms.
Inflammation is a normal part of your body’s response to injuries & invaders (like bacteria or viruses). It promotes healing.
But inflammation that happens when there’s no injury or invader can harm healthy parts of your body & cause a range of chronic diseases.
TWO TYPES OF INFLAMMATION
Type # 1: Acute inflammation
This may cause flushed skin, pain or tenderness, swelling and heat.
Acute inflammation promotes wound healing.
Type # 2: Chronic inflammation
This can be harder to spot with a wide range of possible signs.
Chronic inflammation can be caused by lifestyle habits like inadequate sleep, smoking, and lack of physical activity.
MOST EFFECTIVE ANTI-INFLAMMATORY SUBSTANCES
I am an advocate for exercise and a healthy diet.
Click on the word ‘exercise‘ and ‘healthy diet‘ for some tips in previous posts!
But let’s talk about the reason I wanted to write this post. Sharing the best anti-inflammatory supplements with you.
Anti-inflammatory supplements won’t take the place of diet and exercise, but why not take advantage of science?
What follows are science backed supplements for inflammation, and are the top three anti-inflammatory supplements.
These supplements will fight inflammation at the cellular level.
The best anti-inflammatory supplements show promise to decrease chronic inflammation.
They won’t cure cancer or halt dementia. But an anti-inflammatory supplement may help quiet the kind of underlying inflammation that has been tied to risks of illness.
BEST INFLAMMATORY SUPPLEMENTS
Experts have identified three compounds that fight disease and inflammation. These the top three anti-inflammatory supplements available as of the date of this post.
They demonstrate anti-inflammatory activity not just in laboratory animals and cultured cells but in human trials.
Just three compounds have good evidence of effectiveness: omega-3 fatty acids, curcumin, the pigment in turmeric, &—in certain ailments—vitamin D.
SCIENCE BACKED SUPPLEMENTS FOR INFLAMMATION
# 1 FISH OIL
There is still a question regarding optimal dose of omega-3 fatty acids because different studies have used different doses.
If you’re not a fan of mackerel, salmon, herring, sardines, or oysters — a few natural sources of omega-3 fatty acids– check with your doctor or nutritionist about fish oil supplementation.
Or maybe you don’t want to wait around and catch the fish yourself…
Fish oil capsules are one of the most effective anti-inflammatory supplements.
Louie likes his coated with peanut butter.
Another science backed supplement for inflammation is curcumin.
SCIENCE BACKED SUPPLEMENTS FOR INFLAMMATION # 2 CURCUMIN
Some commercial turmeric and curcumin powders have even been found to contain harmful contaminants such as lead.
This evidence suggests that you should consult with your nutritionist when purchasing turmeric.
Here is an NIH article that discusses lead in turmeric.
Aso! Make sure to purchase turmeric/curcumin with black pepper. This aids in absorption.
SCIENCE BACKED SUPPLEMENTS FOR INFLAMMATION # 3 VITAMIN D
Unlike the best anti-inflammatory supplements cucumin and omega-3 fatty acids, the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine has established RDA’s for vitamin D, our last most effective anti-inflammatory substance.
These values range from 15 to 20 mcg (600–800 IU) for adults and from 10 to 15 mcg (400–600 IU) for infants, children, and adolescents, depending on age.
You eat eggs, Louie! This post is for human anti inflammatory supplementation.
In summary vitamin D does have an anti-inflammatory role in improving human health. (another anti-inflammatory vitamin D article here)
Be sure to include these vitamin D rich foods in your diet. Notice salmon in the next pic, also full of our other most effective anti-inflammatory supplement: omega-3 fatty acids!
MOST EFFECTIVE ANTI-INFLAMMATORY SUPPLEMENTS
There you have it. A few facts about human metabolism and cutting edge research about the anti-inflammatory properties of omega-3s, cucurmin, and vitamin D.
Disclaimer: I love sharing my research with all of you. Please consult with a nutritionist before you add an anti-inflammatory supplement to your daily routine. My content shouldn’t replace the advice you’d receive from a licensed professional.
Which of these most effective anti-inflammatory supplements sound the most appealing to you?
Do you eat a lot of foods with vitamin D and omega-3s already? Use turmeric in your recipes?
I’d love to hear from you!
i take fish oil when i remember but I’ll try harder from now on. Thank you for the great post!
Happy to hear that you’re already taking advantage of science! Thanks for stopping by!
I am glad you’re back to blogging. I do try to use turmeric in my cooking. Do you have any recommendations for specific supplements? Thanks!
I’d be happy to do a little research for you! I’ll do that and reply here in the next day or two.
Happy to see you and Louie are back
Thanks, Ruth!!