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Reducing inflammation is a lively goal that health influencers and healthcare professionals alike encourage people to do. Whether you’re struggling with chronic low-grade inflammation or acute inflammation, finding ways to combat these effects can offer some important benefits.
Unlike acute inflammation, which is the body’s immediate response to injury, infection, or tissue damage, chronic low-grade inflammation can be the result of many factors, including an unhealthy lifestyle. While acute inflammation is helpful in the healing process, chronic low-grade inflammation can lead to a person experiencing some nasty effects, including an elevated risk of developing diabetes, cardiovascular disease, and some cancers.
It goes without saying that many people focus on fighting chronic low-grade inflammation to support their overall health. In addition to adopting certain habits that can combat chronic low-grade inflammation, such as following an anti-inflammatory diet, managing stress, and limiting alcohol intake, people may rely on certain supplements to achieve this goal.
If you’re interested in reducing inflammation in your body and wondering which supplements are worth considering to help make this holiday a reality, read on to learn ten options dietitians recommend for reducing inflammation. And on top of that, don’t miss 11 Inflammatory Foods That Wreak Havoc on Your Body.
“Quercetin is one of my favorite anti-inflammatory supplements, especially for people who struggle with inflammation from allergies and asthma,” Melissa Azzaro, RDN, LD, creator of The Hormone Dietitian LLC, shares. “Quercetin is a compound found in plants such as onions and apples and is an antioxidant, anti-inflammatory, and immune modulator. Studies have shown that quercetin blocks the production of histamine, which helps [manage] allergy symptoms”.
Azzaro likes Designs for Health Quercetin + Nettles, as nettles provide even more anti-inflammatory benefits.
“Resveratrol is a compound found primarily in red grapes and berries that has anti-inflammatory, antioxidant, and cardioprotective effects,” Azzaro explains, adding that it also helps your body metabolize estrogen and calm uterine contractions. Azzaro likes to recommend “resveratrol for those dealing with painful menstrual cramps, endometriosis, and fibroids,” especially for those who will benefit from the anti-inflammatory effects this ingredient provides.
Azzaro recommends Gaia Resveratrol as a quality supplement option.
Azzaro reserves Boswellia for those “dealing with inflammation resulting from inflammatory bowel conditions,” but it’s worth mentioning as a supplement that may offer anti-inflammatory benefits overall. Azzaro explains that “Boswellia comes from trees commonly known as frankincense, and studies have shown that this ingredient has anti-inflammatory effects for people with inflammatory bowel disease, asthma and rheumatoid arthritis.”
Azzaro likes Pure Encapsulations Boswellia.
“Curcumin, the active ingredient in turmeric, has anti-inflammatory properties, and turmeric supplements may improve symptoms for people with inflammatory conditions such as inflammatory bowel disease and both osteoarthritis and rheumatoid arthritis,” Sarah Anzlovar, MS, RDN, LDN, Intuitive Eating Dietitian for Moms at Sarah Gold Nutrition, LLC, shared. One study even showed that it reduced joint pain and acetaminophen.
And while Anzlovar recommends “focusing on reducing inflammation through diet and lifestyle habits first, turmeric supplements can help.”
Her go-to is Thorne Phytosome because “it’s formulated with a well-researched form of curcumin that’s been shown to offer benefits like reducing joint pain,” she shares.
Vitamin D can be considered a bone health supplement. But this supplement can also help fight chronic low-grade inflammation as well.
“Vitamin D plays many important roles in the body, including regulating inflammation and immune function,” Wan Na Chun, MPH, RD, CPT, registered dietitian, says. He adds that “there is considerable evidence that vitamin D has a variety of effects on immune system function, which may enhance innate immunity and inhibit the development of autoimmunity.”
“Omega-3 fatty acid intake has been linked to less inflammation and a reduced risk of inflammatory diseases such as cardiovascular disease,” Anzlovar shares. “While it’s best to get your omega-3s from foods like fatty fish, if you don’t eat fish, a supplement may be a good option,” she added.
While there are various fats that fall under the omega-3 umbrella, DHA and EPA. Two that get a lot of attention for their anti-inflammatory benefits are EPA and DHA, which are found in marine sources, such as cold-water oily fish.
Anzlovar leans on Nordic Naturals Ultimate Omega as the supplement of choice because it “has a mix of both EPA and DHA omega 3s and is third-party tested.”
Tart cherries may be best known as a sleep aid. But it can also help manage inflammation, particularly among older adults.
Solaray Ultra Strength Joint InflaShield as a great supplement for inflammation relief, formulated with Tart Cherry and Resveratrol for their antioxidant properties, Glucosamine and MSM for targeted joint support, and IbuActin to support daily body comfort.
Ginger root is a popular addition to many dishes. But including it in a balanced diet can help fight inflammation in certain situations. Ginger contains two compounds, gingerol and zingerone, that can impact inflammation-reducing efforts. NOW Foods Ginger Root Extract is a clean and reliable ginger supplement that can be taken every day.
Green tea is known to have anti-inflammatory effects, in part, thanks to a compound called EGCG that it naturally contains. Green tea is also a source of a plant compound called flavan-3-ols, which has been shown to reduce oxidative stress.
Life Extension Mega Green Tea Extract is packed with beneficial compounds found naturally in green tea and is a good option for people who can’t find the time to make a cup of tea every day.
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