11 Best Anti-Inflammatory Supplements & Ingredients

Chronic inflammation is no fun for anyone. 

The body’s normal reaction to infection or injury is to promote inflammation as a protection and healing mechanism. However, chronic inflammation can cause long-term pain and discomfort, limiting activities. 

Many chronic inflammation sufferers end up with arthritis and damaged joints. While there are medications you can take, there are side effects to consider. Plus, these medications can cause more harm than good when taken over long periods of time.

If you’ve been suffering from inflammation, did you know there are supplements you can take to ease your pain? They can do the same for you as prescriptions but can be less damaging with minimal side effects over time.

Today, we will discuss the 11 best anti-inflammatory supplements to take for joints and other inflammation issues.

1. Ginger For Anti-Inflammation

Not just for nausea and morning sickness, ginger also made the list of best anti-inflammatory supplements. Gingerol and zingerone are two compounds found in ginger that have anti-inflammatory properties. 

By supplementing with 1600 mg of ginger for 12 weeks, type 2 diabetics saw improved lipid profiles and inflammatory markers. Ginger may also protect and heal the body from metabolic syndrome-associated kidney injury by suppressing proinflammatory cytokines.

When combined with exercise, ginger supplements have limited inflammation in women with breast cancer markers.

Because a preference is shown for eccentric movements during exercise, DOMS can happen. Delayed onset muscle soreness can sideline athletes and competitive lifters. Taking 2 g ginger supplements can reduce the pain timeline, getting you back on schedule faster. 

2. S-adenosylmethionine (SAM-e)

Your body naturally creates S-adenosylmethionine, which regulates gene expression and behavior. When balanced properly, your body sends anti-inflammatory cytokines to reduce inflammation responses. When not in balance, some may experience inflammatory responses as:

• Depression
• Fibromyalgia
• Osteoarthritis
• Diabetes
• Cardiovascular disease

For some suffers, the supplement SAM-e may help. It has been known to improve depression when paired with B vitamins and folate (if deficient). Studies have found that pairing SAM-e with prescription antidepressants can improve patient results by as much as 30 percent.

When compared to prescription Celebrex for knee osteoarthritis, it was found to have the same effect. In this study, those who took the prescription saw faster relief, but there was no difference from the SAM-e group in month two.

There are few known side effects in those taking SAM-e, which makes it a great alternative to some medications. The most common side effect is mild nausea.

3. Green Tea For Anti-Inflammation

Another supplement option for inflammatory relief is green tea. It contains caffeine, so should be used with caution for those sensitive to the stimulant. You can also find decaffeinated green tea extract or supplements.

The antioxidant properties of green tea have also been shown to prevent cancer cells and cardiovascular disease. The polyphenols in green tea respond to pro-inflammatory cytokines and natural killer cells, attacking them so they can’t attack your healthy cells.

Polyphenols in green tea have also shown positive results for other chronic inflammatory diseases like:

• Inflammatory bowel disease, including Chron’s disease
• GERD
• Neurodegenerative disorders
• Nonalcoholic fatty liver disease

Green tea is not only a great anti-inflammatory supplement, it can also help with weight loss and exercise performance. 

It’s recommended dosage is 300-400 mg of extract daily or three to four cups of tea. Higher doses are not recommended and could cause liver damage.

4. Boswellia

Boswellia extract, also known as frankincense, comes from the resin of the tree by the same name. Long used in Ayurvedic medicine, frankincense has anti-inflammatory, analgesics, and anti-arthritic properties.

When treated with frankincense over the course of eight weeks, rheumatoid arthritis sufferers saw significant improvement in mobility.

Asthma and atherosclerosis have both been linked to inflammation in the body. Frankincense is able to inhibit pro-inflammatory responses, reducing the effects of these diseases.

Extraction of the resin to create essential oil has also shown promise as a topical agent. Using frankincense in a natural anti-inflammatory cream may improve wound healing.

Frankincense and curcumin combined can work even better at improving mobility and reducing pain. This is especially true for those who suffer from chronic arthritis pain and reduced functionality.

Some participants have experienced stomach discomfort, including nausea, diarrhea, and acid reflux in linked studies.

5. Spirulina

A type of blue-green algae, spirulina is another anti-inflammatory with antioxidant power. 

Type 2 diabetes sufferers can take spirulina to reduce:

• Triglyceride levels
• Blood pressure
• Blood plasma levels
• Total cholesterol
• LDL cholesterol
• Inflammatory response

It can also prevent the formation of nitrate and tumor necrosis factor-alpha, which are pro-inflammatory responses in the body. 

Those with joint damage can take spirulina to protect against further damage and improve mobility. The elderly may see positive effects in boosted immunity and reduced signs of anemia when supplementing with spirulina.

Taking spirulina is also neuroprotective and can help fight against Parkinson’s disease, as studied in rats. Regular spirulina supplementation may have a positive effect on tumor cells by increasing natural killer cell activity.

The main ingredient in Vintage Bloom™ is spirulina powder, along with other anti-inflammatories that made today’s list. Reduce stress and build your immunity while fighting inflammation with this great tasting powder supplement.

6. Cat’s Claw

Cat’s claw is found in the Amazon rainforest and parts of South America. It’s the dried bark of the root from a woody vine, turned into extract, capsules, liquid, or used in tea.

This root can inhibit plaque and proteins that result in mental decline and Alzheimer’s disease. The polyphenols in cat’s claw are able to cross the blood-brain-barrier, improving short-term memory and removing damaging plaque buildup.

The compound pentacyclic oxindolic alkaloid (POA) in cat’s claw is what holds anti-inflammatory properties. Regular supplementation of cat’s claw can reduce osteoarthritis pain, with effects being felt as soon as a week later.

It is generally well tolerated at doses of 20 to 60 mg per day or up to 1,000 mg of root bark per cup of tea.

7. Resveratrol

Found in purple-skinned fruits like grapes and blueberries, resveratrol is harvested and turned into supplements. The anti-inflammatory properties of resveratrol can help with inflammatory based diseases:

• Heart disease
• Insulin resistance
• Gastritis
• Ulcerative colitis
• Atherosclerosis 
• Nonalcoholic fatty liver disease
• Chronic obstructive pulmonary disease (COPD)

This polyphenol compound is also found in red wine and is high in the Mediterranean diet. This is one reason why many who eat this way have lower instances of inflammatory diseases compared to other diets.

8. Curcumin

The main ingredient in turmeric, curcumin is another one of the best anti-inflammatory supplements. It blocks pro-inflammatory cytokines and works wells for osteoarthritis and rheumatoid arthritis.

To increase the effects of curcumin, it’s best to take with piperine (black pepper extract). The high amounts needed for curcumin make this supplement easier to take than eating appropriate amounts of turmeric.

A meta-analysis and review of clinical trials show about 1,000 mg per day of curcumin is effective on arthritis. 

For exercise performance and muscle recovery, the best time to take the anti-inflammatory supplement is before or during a workout. Vintage Bend™ includes both curcumin and piperine in easy to take capsules for both joint and bone health.

Curcumin also has minimal side effects, even in the higher doses needed for anti-inflammatory effects. When compared to the long-term effects of NSAIDs for pain and inflammation relief, curcumin can be a better alternative.

9. Bromelain

This enzyme can be found in tablets or capsules and comes from the fruit and stem of pineapples. It has anti-inflammatory, anticancer, and antimicrobial properties.

When taken orally, it can reduce inflammation in the bowels, colon, and intestines. It can also stop tumor growth and kill cancer cells while fighting inflammation. 

It’s not surprising that bromelain is also used to reduce inflammation and pain from osteoarthritis.

Bromelain has shown to be an inflammatory mediator, stopping pro-inflammatory cytokines. It aids in promoting a healthy immune response and reducing cellular stress.

With little to no side effects, bromelain could be a safer alternative to some medications with similar results.

10. Fish Oil For Anti-Inflammation

Eating fish as part of your diet has several health benefits. One benefit is reducing the risk of heart disease and stroke. The American Heart Association recommends eating fish twice per week for the health benefits.

However, not everyone likes the taste of fish and it can be costly depending on where you live. An alternative to this anti-inflammatory food is taking fish oil capsules instead. 

Studies have shown the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids can reduce:

• Inflammatory response throughout the body
• Blood pressure levels
• Triglyceride and lipoprotein levels
• Risk of arrhythmia and thrombosis
• Growth rates of atherosclerotic plaque

Marine fish oil has also been shown to reprogram peripheral blood cells. This can block leukocyte directed actions, which reduce the body’s inflammatory response. 

In another study, 59 percent of participants (out of 250 people) were able to successfully replace NSAIDs with fish oil supplements. Some people may have side effects including burping or oily stools if taking fish oil on an empty stomach. 

Vintage Balance™ contains a mix of both flaxseed and fish oil with no fishy aftertaste or upset stomach. It provides the perfect balance of omegas 3, 6, and 9 to support optimal brain, heart, and joint health.

11. Flaxseed

A plant-based alternative to fish oil, flaxseed, or linseed, also has anti-inflammatory properties and omega-3 fatty acids. 

Flaxseed contains a different type of fatty acid than fish oil, alpha-linolenic acid (ALA). Flaxseed can be consumed as oil or ground powder in capsule form for the highest concentrations of ALA.

Linseed oil is most known for reducing pro-inflammatory C-reactive proteins (CRP). These proteins, left unchecked, can cause cardiovascular disease, especially in overweight people and diabetics.

To find even more supplement options to improve joining health, check out Best Joint Supplements for Athletes.

The Bottom Line

Including anti-inflammatory supplements with a healthy diet can improve joint pain and reduce overall inflammation. You should always check with your doctor before starting a supplements regimen, especially if you take medication. 

Always take supplements as described and discuss any side effects with your doctor. It can take three months or more to notice a difference in your health when taking a new supplement. Be patient and don’t expect instant results, just like committing to seeing results in the gym.

These are some of the best natural anti-inflammatory supplements to use to reduce pain and joint stiffness. Some listed here today are safer and well tolerated compared to prescription medication, with little side effects.

Do you take anti-inflammatory supplements? When did you start to notice that your health was improving? Do you have any tips for remembering to take your supplements daily? We’d love to hear about your experience in the comments below.