Inflammation is a natural part of our body’s immune defence, which is activated in response to pain, injury or infectious pathogens. When the inflammatory process is acute (short-term), it helps to heal and protects against pathogens. Sometimes, however, inflammation can become chronic, lasting for months or even years, causing damage to the body and increasing the risk of diseases such as cancer, heart disease, diabetes, kidney disease, and certain autoimmune disorders.
The presence of inflammation can be detected by certain proteins (so-called “biomarkers”), the levels of which increase in the blood during this process. The key ones include C-reactive protein (CRP), interleukin-6 (IL-6) and tumour necrosis factor α (TNF-α). According to some scientific studies, the use of certain vitamins and natural compounds can help prevent or slow down inflammatory reactions, thereby reducing the likelihood of developing chronic diseases.
Below are some supplements and compounds that are often associated with anti-inflammatory effects.
1. Omega-3 fatty acids
Omega-3 fatty acids have a proven ability to mitigate inflammation and reduce the risk of inflammation-related diseases, including cardiovascular disease and diabetes. You can get omega-3s by eating fatty fish and flaxseeds, as well as in the form of dietary supplements (e.g. fish oil).
Eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids are considered to be the most important in terms of inflammation, forming specific substances – mediators. They affect white blood cells and inhibit inflammatory reactions. In general, it is recommended to consume 250-500 mg of EPA and DHA together daily, although higher doses (more than 3 g per day) have been used in studies that have shown a pronounced anti-inflammatory effect. Some studies have described the safe use of 4.8 g per day for three months, while exceeding 5 g per day can be dangerous.
Omega-3 is generally well tolerated, but may cause heartburn, nausea or diarrhoea. It should also be avoided by those taking blood thinners (e.g. warfarin), as it increases the risk of bleeding.
2. Curcumin.
Curcumin is an active antioxidant compound found in turmeric. It inhibits the signalling pathways that trigger inflammation, as well as reduces the level of inflammatory cytokines, while enhancing the effect of anti-inflammatory substances.
Scientific studies show that a daily dose of curcumin in the range of 250-1500 mg for 8-12 weeks can reduce the symptoms of inflammatory diseases, including rheumatoid arthritis and ulcerative colitis. At the same time, curcumin can be consumed safely even up to 8000 mg per day, but in high doses it can cause adverse reactions, such as diarrhoea, rash and headache.
3. Vitamin C
Vitamin C is well known for its antimicrobial effects, but it can also reduce inflammation by inhibiting the formation of specific proteins like TNF-α and IL-6 that activate the inflammatory process.
Some scientific papers mention doses of around 1000 mg of vitamin C daily or 500 mg twice daily as helping to reduce inflammation. This supplement is generally safe, but may cause nausea, diarrhoea, or stomach cramps in some people.
4. Garlic
Garlic is a root vegetable widely used in cooking and is also known for its anti-cold properties. It has an anti-inflammatory effect, helping to reduce the level of proteins that trigger inflammatory reactions. In addition, garlic supports the immune system by helping the body fight inflammation more actively.
Research suggests that consuming 2560 mg of aged garlic extract for 90 days can simultaneously strengthen immune cells and reduce inflammation. Typical doses in the studies ranged from 400 to 2560 mg daily for three months. Adverse effects include bad breath, possible stomach discomfort, and an increased risk of bleeding when taking anticoagulants (warfarin, etc.).
5. Vitamin D
Vitamin D is a fat-soluble vitamin and can be found in eggs, cheese, yoghurt, milk and beef liver. In addition, it is synthesised in the skin under the influence of sunlight, but in winter this pathway is limited, so many people resort to supplements.
Vitamin D has powerful anti-inflammatory properties: it inhibits the synthesis of inflammatory proteins and at the same time increases the production of substances that prevent inflammation (in particular IL-10). It is known that a deficiency of this vitamin is often associated with chronic diseases (asthma, cardiovascular diseases, kidney disease), as its lack can increase inflammation.
Usually, 15-20 mcg (600-800 IU) daily is recommended, but much higher doses (up to 60,000 IU) are sometimes used to reduce inflammation. Exceeding 4000 IU (100 mcg) without a doctor’s prescription is undesirable. In high concentrations, vitamin D can be toxic, causing kidney damage, heart problems, or even death.
6. Resveratrol
Resveratrol is a natural compound found in grapes and blueberries. It reduces inflammation by affecting the mechanisms of inflammatory protein formation. Some studies have linked resveratrol to potential benefits in cancer, diabetes, and heart disease, although more evidence is needed to be sure.
It is generally recommended to consume 250-1000 mg of resveratrol per day for three months. In trials with an anti-inflammatory focus, doses of less than 500 mg per day were used for up to 15 weeks. In higher amounts, resveratrol may cause stomach upset, diarrhoea, and nausea. It should also be used with caution in people with hormone-dependent types of cancer (breast, ovarian, uterine), where it can aggravate pathological processes.
7. Ginger.
The main active ingredients in ginger are gingerol and shogaol. They have the potential to help people with inflammatory joint diseases (rheumatoid arthritis, osteoarthritis), lupus and inflammatory bowel disease. However, more evidence is needed to definitively confirm these effects.
There is no single standard dose for the anti-inflammatory effect of ginger. Studies have used 15 to 750 mg daily for 3-12 weeks. Ginger is generally considered safe, but large amounts can cause throat irritation, heartburn, diarrhoea, and stomach cramps.
8. Green tea
Green tea contains epigallocatechin-3-gallate (EGCG), which is credited with most of the anti-inflammatory properties of this drink. This substance inhibits the production of inflammatory proteins and enzymes.
In one study, daily intake of about 500 mg of green tea extract helped reduce inflammation. Consuming two or more cups of green tea a day may also have a positive effect on people with chronic heart or respiratory conditions. A dose of up to eight cups per day is considered safe, but the caffeine content should be taken into account (excessive amounts can cause insomnia, anxiety or headaches). Green tea can also weaken the effect of some statins (high cholesterol drugs).
9. Zinc
Zinc is an essential mineral that strengthens the immune system. It can be found in meat and fish products, cereals and milk. Zinc deficiency, according to some evidence, can provoke the development of long-term inflammatory processes.
Zinc regulates inflammation by affecting inflammatory proteins and reducing oxidative stress that occurs when there is an excess of free radicals. For adults, approximately 11 mg (men) and 8 mg (women) per day is generally recommended, although up to 40 mg has been used in studies to reduce inflammation. Long-term high zinc intake can lead to immune system problems, anaemia, and copper deficiency. If you are taking other medications (for example, certain antibiotics or diuretics), be sure to consult your doctor.
10. Vitamin E
Vitamin E is another fat-soluble vitamin that acts as an anti-inflammatory agent. Its natural sources are wheat germ oil, sunflower seeds, peanut and corn oil.
Numerous studies indicate that vitamin E helps prevent and treat diseases associated with intense inflammatory reactions by reducing the level of specific inflammatory proteins. For adults, the recommended daily intake is about 1000 mg. Some studies have successfully used doses of more than 700 mg to achieve anti-inflammatory effects.
In general, vitamin E is safe in moderation, but high doses can increase bleeding. It should also be carefully combined with anticoagulants (e.g. warfarin) and some cholesterol-lowering drugs.
11. Bromelain.
Bromelain is a proteolytic (protein-breaking) enzyme found primarily in pineapples. It can reduce inflammation by limiting the formation of proteins such as IL-6 and TNF-α. Due to its anti-inflammatory properties, bromelain is sometimes considered as a remedy for osteoarthritis symptoms, but more evidence is needed.
Doses ranging from 200 to 945 mg of bromelain have been reported in scientific papers to reduce swelling and pain in patients with osteoarthritis. The enzyme is usually well tolerated, but in some people it can cause stomach discomfort, diarrhoea, or allergic reactions (rash, itching).
Quick summary
Inflammation is a part of the immune system’s natural response to help fight off injury and disease. However, chronic forms of inflammation can increase the risk of serious disorders such as cancer, cardiovascular disease or diabetes. There is evidence that certain vitamins (C, D, E) and natural compounds (curcumin, resveratrol, bromelain, etc.) can prevent or help control inflammation.
You should consult your doctor before using any supplements, especially if you are already taking other medications or have a diagnosed chronic illness.
