4 Supplements that Fight Inflammation
1. Fish oil- Two especially beneficial types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid. A study published in 2006 from the NCBI state : "Our results mirror other controlled studies that compared ibuprofen and omega-3 EFAs demonstrating equivalent effect in reducing arthritic pain. omega-3 EFA fish oil supplements appear to be a safer alternative to NSAIDs for treatment of nonsurgical neck or back pain in this selective group." Which leads to suggest that fish oil may be a natural alternative to ibuprofen, when taken in the correct dosages.
Recommended dosage: 1-1.5 g of EPA and DHA. Look for sources with low mercury content, preferably from smaller fish such as mackerel.
2. Rhodiola- evidence suggests that rhodiola fights inflammation much like a class of anti-inflammatory drugs. Rhodiola selectively decreases the inflammatory cytokines IL-1, IL-6, and TNF-alpha. According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism in 2004, rhodiola has anti-inflammatory benefits that aid rapid recovery of muscles and improve endurance.
Recommended dosage: The recommended dosage is between 250–500 milligrams taken once or twice daily
3. Curcumin- component of the spice turmeric, and has been touted to have many anti-inflammatory benefits. Curcumin is poorly absorbed on it’s own, so use a small amount of black pepper with it which has piperine, a compound known to help with absorption of up to 200%. It can decrease inflammation in diabetes, heart disease, inflammatory bowel disease and cancer, to name a few.
Recommended dosage: 100-500mg daily, with minimal to no side effects.
4. Ginseng- Researchers have now shown that the herb, much used in traditional Chinese and other Asian medicine, has anti-inflammatory effects. Ginseng has beneficial antioxidant and anti-inflammatory properties. Ginseng has been shown to help reduce inflammatory markers and help protect against oxidative stress.
Recommended dosage: 500mg-5g daily