The 8 Most Powerful Natural Anti-Inflammatory Supplements 2024

1. Fish Oil

Fish oil can be obtained by eating fish or taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, herring, tuna, and salmon. Two of the most important omega-3 fatty acids contained in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are fatty acids that reduce the production of certain proteins, called cytokines, that trigger inflammation throughout the body.

So fish oil reduces inflammation, and when you do that you lower your blood pressure naturally, you lower inflammation naturally, it’s really good for you. I recommend when you take a fish oil or flaxseed oil you take it with EPA in there, EPA is a refine version of the oils, which have more of an anti-inflammatory effect.

Some fish oil products are approved by the US Food and Drug Administration (FDA) as prescription medications to lower triglycerides levels. Fish oil is also available as a supplement. 

1. Puritan's Pride Omega-3 Fish Oil 1200 mg (360 mg Active Omega-3) for just $6.99

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2. Nature's Bounty, Fish Oil, 1200 mg, 320 Rapid Release Softgels for $24.57

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3. Now Foods, Molecularly Distilled Omega-3, 200 Softgels for just $9.60

2. Curcumin

Curcumin, which is an active ingredient in turmeric, is a plant in the ginger family. It can decrease inflammation in diabetes, heart disease, inflammatory bowel disease and cancer, to name a few. Curcumin also appears to be very beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.

A 2011 study also found that curcumin may help reduce inflammation from obesity-related metabolic conditions. Curcumin altered several inflammatory pathways, reducing insulin resistance, hyperglycemia, and hyperlipidemia.

Curcumin is poorly absorbed when taken on its own, but you can boost its absorption by as much as 2,000% by taking it with piperine, found in black pepper.

Recommended dosage: 100–500 mg daily, when taken with piperine. Doses up to 10 grams per day have been studied and are considered safe, but they may cause digestive side effects.

Although it is safe to take curcumin with low doses of NSAIDs, higher doses may increase the risk of bleeding. Curcumin also increases the risk of bleeding in people taking blood thinners and those with bleeding disorders.

1. Life Extension Curcumin Elite Turmeric Extract for $13

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3. Doctor's Best DRB-00107 High Absorption Curcumin From Turmeric Root with C3 Complex & BioPerine 500mg (120 Capsules) for $27.54

4. Holland & Barrett Organic High Strength Turmeric with Black Pepper 90 Capsules 600mg for £21.99

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3. Green Tea

Doctors have long suspected that green tea may fight inflammation, because people who live in regions that consume more green tea have lower rates of inflammation-related illnesses.

Green tea is especially high in antioxidants, which can help to reduce free radicals and combat oxidative stress. In addition to fighting inflammation, green tea has a wealth of other health benefits, including antiarthritic, antibacterial, antiviral, and neuroprotective properties. 

Most doctors recommend drinking three or four cups of green tea per day, or taking 300–400 mg of green tea extract daily.

Green tea contains caffeine, so it is not safe for those who are sensitive to caffeine. The caffeine may cause stomach problems such as diarrhea.

Some companies make decaffeinated green tea, but researchers do not yet know if this type of green tea is effective for reducing inflammation.

1. Nature's Nutrition Premium Green Tea Extract 120 Capsules for $14.92

2. NOW Green Tea Extract 400 mg, 100 Veg Capsules for $7.19

3. PureTea Premium Green Tea Extract 60 Capsules for $10.92

4. Ginger

Ginger is derived from the dried or fresh root of the ginger plant. Like turmeric/curcumin, ginger is another well-known anti-inflammatory supplement. It's all thanks to its chemistry, which has anti-inflammatory effects, possibly preventing the onset of oxidative stress and certain diseases (even cancer). 

Recommended dosage: 1 gram daily, but up to 2 grams is considered safe.

Potential side effects: None at the recommended dosage. However, higher dosages may thin the blood, which can increase bleeding.

Not recommended for: People who take aspirin or other blood thinners, unless authorized by a doctor.

1. GNC PRINCE OF PEACE GINGER HONEY CRYSTALS for $4.99

2. Puritan's Pride Prince Of Peace Ginger Honey Crystals 2 for $19.99

3. Yogi Tea, Organic Ginger, Caffeine Free, 16 Tea Bags for $4.31

5. Zinc

Zinc is required for the normal development and function of immune cells, specifically white blood cells, that provide a defense against invading pathogens.

Some research suggests that zinc is a potent anti-inflammatory that may support the immune system and reduce several markers of inflammation.

According to a 2014 paper, zinc decreased inflammation and oxidative stress among older adults. Oxidative stress triggers inflammation and may increase the risk of a host of conditions, including cancer.

Zinc also reduced the rate of infections by 66%.

People with zinc deficiency are more likely to have arthritis, suggesting a link between zinc deficiency, inflammation, and pain.

1. 21st Century, Zinc, Chelated, 50 mg, 60 Tablets for $2

2. Now Foods, Zinc, 50 mg, 250 Tablets for $8.39

3. Puritan's Pride Zinc 50 mg for $2.99

4. GNC ZINC 30 MG for $4.99

5. Life Extension Zinc Caps for $6.75

6. Resveratrol

Resveratrol is an antioxidant found in grapes, blueberries and other fruits with purple skin. It is also found in red wine and peanuts.

Resveratrol supplements may reduce inflammation in individuals with heart disease, insulin resistance, gastritis, ulcerative colitis and other conditions.

Manufacturers have tried to capitalize on its powers by selling resveratrol supplements. Most resveratrol capsules sold in the U.S. contain extracts from an Asian plant called Polygonum cuspidatum. Other resveratrol supplements are made from red wine or red grape extracts.

1. Jarrow Formulas, Resveratrol, 100 mg, 60 Veggie Caps for $12.62

2. Now Foods, Natural Resveratrol, 200 mg, 120 Veg Capsules for $24.01

3. Puritan's Pride Resveratrol 100 mg for $9.74

7. Cat's Claw

Cat's claw is a vine. It grows in the rainforest in South and Central America. Two species of cat's claw are used as medicine. Uncaria tomentosa is most commonly used in the U.S. Uncaria guianensis is used in Europe. Medicine is made from the root and bark. Be careful not to confuse cat's claw with cat's foot.

Cat's claw is thought to have anti-inflammatory properties that inhibit TNF (tumor necrosis factor) and it may stimulate the immune system. Cat's claw is most commonly used for osteoarthritis and rheumatoid arthritis (RA). It is also used for cancer, viral infections, and other conditions, but there is no good scientific evidence to support these uses.

It is available in capsule form, tablets, liquid, and tea bags. The usual daily dose is 20 to 30 mg of root bark extract.

1. Now Foods, Cat's Claw, 500 mg, 100 Veg Capsules for $5.70

2. Nature's Way, Cat's Claw, 175 mg, 60 Vegan Capsules for $14.08

3. Swanson Premium Full Spectrum Cat's Claw for $6.66

8. Spirulina

Spirulina has a high protein and vitamin content, which makes it an excellent dietary supplement for people on vegetarian or vegan diets.

Research suggests that spirulina has antioxidant and inflammation-fighting properties, as well as the ability to help regulate the immune system.

Although most research to date has investigated spirulina’s effects on animals, studies in elderly men and women have shown that it may improve inflammatory markers, anemia and immune function.

When people with diabetes were given 8 grams of spirulina per day for 12 weeks, their levels of the inflammation marker MDA decreased.

Additionally, their levels of adiponectin increased. This is a hormone involved in regulating blood sugar and fat metabolism.

1. Swanson GreenFoods Formulas Certified Organic Spirulina for $5.91

2. Now Foods, Certified Organic Spirulina, 500 mg, 100 Tablets for $6.33

3. Puritan's Pride Spirulina 500 mg for $14.99

4. Nature's Way Spirulina Micro-Algae for $7.56

5. Earthrise Spirulina for $16.64

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