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5 Anti-Inflammatory Supplements That Actually Work

April 23, 2024

Inflammation is a natural process that helps the body heal and protect itself. It comes to the rescue when we have an injury or we’re exposed to germs, and then it subsides when we feel better. However, when it doesn’t go away and becomes chronic, inflammation can lead to a variety of health problems, including heart disease, diabetes, and arthritis. Luckily, there are a number of anti-inflammatory supplements that can help reduce inflammation in the body.

While these and other supplements can be effective in reducing inflammation, they don’t work in a vacuum. Supplements can’t replace a healthy diet and lifestyle; a well-balanced diet rich in fruits, vegetables, and lean protein should be the foundation of any anti-inflammatory regimen. Also, it’s important to talk to your healthcare provider before starting any new supplements, especially if you’re taking other medications.

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1. Omega-3 fatty acids

person holding a handful of omega 3 fatty acid supplements from a pill bottle


Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own, so you can only get them from food or supplements. They’re found in fatty fish like salmon, sardines, and mackerel, as well as in fish oil supplements. Omega-3s are known to reduce inflammation and can help relieve symptoms of conditions such as rheumatoid arthritis and psoriasis.

2. Turmeric

woman holding turmeric supplement


Turmeric is a spice commonly found in Indian and Middle Eastern cuisines. It contains a compound called curcumin, which has been shown to have potent anti-inflammatory and antioxidant properties. Turmeric has been found to be effective in reducing inflammation and pain in people with osteoarthritis, rheumatoid arthritis, and other chronic inflammatory conditions. Curcumin specifically has also been found to help with depression, cognitive decline, and even cancer prevention.

Related: The Leading Supplement for Healthy Inflammation Response

3. Ginger

ginger supplements next to a powder on a leaf


Ginger is a root that is commonly used in cooking and traditional medicine. It contains compounds called gingerols and shgaols, which have anti-inflammatory properties. Ginger has been shown to be effective in reducing pain and stiffness in people with osteoarthritis and rheumatoid arthritis. It can also help with nausea and digestive issues.

4. Resveratrol

resveratrol supplement held by tweezers next to a glass of wine and fruit


Resveratrol is a compound found in grapes, red wine, and some berries. It has been shown to have anti-inflammatory properties and may help reduce the risk of heart disease, cancer, and Alzheimer’s disease. Resveratrol has also been found to improve insulin sensitivity and lower blood pressure.

5. Quercetin

Quercetin supplements on a cutting board


Quercetin is a flavonoid that is found in many fruits and vegetables, including apples, onions, and berries. It has been shown to have anti-inflammatory properties and may help reduce the risk of heart disease, cancer, and other chronic conditions. Quercetin has also been found to improve exercise performance and reduce allergy symptoms.

Read next: Follow This 7-Day Meal Plan to Reduce Inflammation

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