Inflammation is how the body responds when it comes to an attack from external threats like wounds and infections. Despite being very beneficial, inflammation can also be the source of many medical problems hence the availability of anti-inflammation medicine and supplements. Chronic inflammation can lead to potentially fatal conditions when left unchecked.
There are supplements that can help with inflammation, and these can be obtained from many different forms. Chronic inflammatory diseases can be easily prevented with the right dietary habits, regular exercise, and with the help of these supplements for inflammation:
Best Supplements for Inflammation
Bromelain is an enzyme that is abundant in pineapple. It is known for effectively reducing inflammationwhile showing potential in other health benefits like pain relief and in the enhancement of the immune system. Don’t forget that the fruit also contains minerals like potassium that can help combat blood pressure. Bromelain is very easy to obtain given the many different ways of preparing and serving pineapple. A few slices of the fruit or a cup of juice served everyday can be a good start to obtain bromelain and ward off inflammation.
It is a known fact that green tea is immensely healthy. Green tea contains antioxidant polyphenols which are proven to have effective anti-inflammatory properties. Drinking three cups of green tea a day provides around 300 milligrams of polyphenols to the body. Green tea can also help in weight loss, boost the immune system, lower bad cholesterol levels, and minimize the risk of some serious medical conditions. According to a report from the United Nations, Japan is found to have the lowest heart disease rate worldwide, and this can be attributed to their regular consumption of green tea.
Ginger is well-known for relieving gastrointestinal distress and it is also packed with antioxidant compounds that help fight free-radicals and bring about other therapeutic effects. Gingerol is one of these said compounds and it is responsible for preventing inflammation by inhibiting nitric oxide. Other inflammation triggers such as chemokines and cytokines are suppressed by ginger as well. Many dishes include ginger in their ingredients and it is always possible to eat raw slices of it to reap its benefits. You can also steep these said slices into tea for a warm cup of anti-inflammatory brew.
A flavonoid found mostly in onions, capers, and blue and dark red fruits. Quercetin contains anti-inflammatory and antioxidant properties that minimize inflammation while fighting off blood pressure levels and risk of cardiovascular diseases. The flavonoid stops inflammation by dampening leukotrine and prostaglandin production, both of which are pro-inflammatory biochemicals. Quercetin is also an effective remedy for allergies as it also suppresses histamines. It is best taken in tandem with bromelain to further enhance the absorption of quercetin by the body. Freshly-bought raw onions have more quercetin content than those that have been cooked or stashed away for a week or more.
A golden spice that is very popular for its health benefits that span since the ancient times. Turmeric contains the substance curcumin which is primarily responsible for its antioxidant and anti-inflammatory properties. Curcumin gets the job done by actively hunting down molecules that trigger inflammatory genes and enzymes that mediate inflammation. Other reported benefits of turmeric include relief of digestive problems and prevention of the growth of certain cancers. Powdered turmeric can be used to add a healthy kick to dishes or stirred into beverages. If these do not sound appealing then you can always opt for turmeric supplements found in health stores.
The boswellia tree contains a resin that has been part of folk medicine for thousands of years due to its ability to treat inflammation and its related conditions. It contains boswellic acids that block the 5-LOX enzyme, one of the known producers of inflammatory leukotrienes and other inflammatory substances that prove to be harmful. The acids also targets human leukocyte elastase, or HLE, that is linked to many illnesses caused by inflammation such as rheumatoid arthritis and cystic fibrosis. Studies have also shown that boswellia has some degree of cancer-fighting properties by preventing the growth and spread of certain cancer cells. It is commonly sold in supplement and cream forms with the latter used on the joints for a soothing, anti-inflammatory relief.
Garlic not only protects people from vampires and cardiovascular disease but also from inflammation thanks to its sulfur content. The said sulfur compounds work by preventing the inflammatory enzymes from activating in the body. Garlic also stops oxidative damage from triggering inflammation and damaging blood vessels. Aside from these, garlic is of course famous for its benefits concerning heart health due to allicin. Crushing or chopping is the best way to prepare garlic for consumption to obtain the most out of its health properties, while immediately subjecting it to a change in temperature weakens these said properties. Wait a little bit after chopping before tossing garlic into a boiling pot of water to give the herb’s enzymes to work for your health.
This enzyme is derived from bacteria found in silkworm intestines and is used by those little wrigglers to break out of their cocoons. The origin story may sound strange but don’t let that spook you out of its potent anti-inflammatory capabilities. Nowadays the enzyme can now be grown through a fermentation process that no longer requires silkworms. Serrapeptase was initially used to dissolve arterial deposits as the enzyme only melts down non-living tissue. Eventually it was found to be effective in reducing inflammation by draining out the fluids that develop around bodily injuries, and this act also helps minimize pain and bolsters tissue repair. Clinical trials with serrapeptase showed that it can fight off the formation of lumps on female breast tissue, a condition believed to be caused by chronic inflammation and hormonal cycles.
A randomized study gave hundreds of Mexican children either vitamin A supplements or placebo for two months. It was revealed at the end of the period that vitamin A was able to reduce the levels of monocyte chemoattractant protein-1, a molecule that is linked to increased inflammation. The vitamin also enhances eyesight and the immune system as its additional benefits. Its precursor, beta carotene, is obtained from fruits and vegetables that are red or orange in color and is also a powerful antioxidant. Beta carotene is converted into vitamin A in the body, and deriving the vitamin from its food sources poses no risk of overdosing compared to supplementation.
Vitamin C lowers the amount of c-reactive proteins in the body as high levels of it indicate an inflammation, and its antioxidant properties also render the same benefit. This vitamin is abundant mostly in citrus fruits and deficiencies are highly unlikely nowadays due to its wide availability in food products.
The alpha-Tocopherol form of vitamin E has antioxidant effects that also fight off inflammation by decreasing c-reactive proteins, cytokines, and other molecules and enzymes that may trigger it. Vegetable oils, wheat germ, spinach, broccoli, and sunflower seeds are among the best sources of alpha-Tocopherol vitamin E.
Alpha-Lipoic acid is an antioxidant compound that is naturally made in the body and is also available in cruciferous vegetables and tomatoes, to name a few dietary sources. Supplementation of this compound has been found to possess anti-inflammatory properties through the reduction of c-reactive proteins. A small trial subjected patients in a four-week period of alpha-lipoic supplementation with a dosage of 300 milligrams taken daily. After four weeks the patients had a 15% reduction in interleukin-6, a chemical linked to inflammation.
This article is written for informational purposes only and should not be substituted for actual medical advice. Always seek first the opinion of an expert regarding these supplements to determine what is right for your situation, the proper dosage, and to avoid possible complications.
Have you tried any of these supplements for inflammation? Do you know one that is not mentioned here yet is effective? Let us know in the comments.