Supplements That Fight Inflammation

 The body's response to irritation, illness and injury is inflammation. Short-term inflammation protects the body, however persistent inflammation, can cause long-term pain and damage.

Long-term inflammation can be induced by poor dietary choices and lifestyle habits such as insufficient sleep, smoking, and insufficient physical exercise. Chronic inflammation raises your chances of developing health problems, including type 2 diabetes and heart disease.

Chronic inflammation can be reversed with anti-inflammatory diets, exercise, enough sleep, and stress management. Supplementing with additional support may be beneficial in some circumstances.

Following are some of the supplements that fight inflammation;

  • Curcumin
  • Ginger
  • Fish Oil
  • Garlic
  • Green Tea
  • Bromelain
  • Vitamin D
  • Vitamin C

Curcumin:

Curcumin is a chemical found in turmeric widely used in Indian cooking and distinguished by its vivid yellow colour.

Curcumin may help reduce inflammation in illnesses, including diabetes, heart disease, inflammatory bowel disease, and cancer.

According to a controlled experiment, people with metabolic syndrome had considerably lower levels of inflammatory markers C-reactive protein (CRP) and malondialdehyde when they took curcumin than those who took a placebo.

Black pepper — specifically, piperine, a component of black pepper — can dramatically increase curcumin absorption. To ensure that you get the most out of your curcumin, use turmeric and black pepper in your cooking.

Curcumin doses of up to 500 mg per day are safe, although patients who took a high amount in trials complained of nausea, diarrhoea, and headaches.

Ginger:

Ginger root is a popular cooking ingredient with a long history of use in herbal medicine. It is used to treat indigestion and nausea at home, especially morning sickness during pregnancy.

Gingerol and zingerone, two components of ginger, may help reduce inflammation associated with many health disorders, including type 2 diabetes. According to a study, persons with diabetes were given 1,600 mg of ginger every day for 12 weeks. Their blood sugar management improved and, inflammation levels reduced dramatically compared to the control group.

In another experiment, women with breast cancer had lower levels of the inflammatory markers when they took ginger supplements instead of a placebo. When pairing ginger supplementation and exercise, the outcomes are good.

Up to 2 grammes of ginger per day is considered safe, but greater doses may cause blood thinning. If you're on a blood-thinning medication, talk to your doctor before eating more ginger than you'd use in cooking.

Fish Oil:

Omega-3 fatty acids could aid in the reduction of inflammation linked to diabetes, heart disease, and other illnesses.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two essential omega-3 fatty acids found in fish oil. They are converted to ALA, an essential fatty acid, by your body.

DHA, in particular, has been proven to have anti-inflammatory properties that lower cytokine levels while also improving gut health. It may also help to reduce post-exercise inflammation and muscle damage, but additional research is needed.

Before taking fish oil, see your doctor if you have a broken immune system or are on a blood thinner.

Garlic:

Garlic, along with ginger, pineapple, and fatty fish, is a common anti-inflammatory diet.

Garlic is particularly abundant in allicin, a powerful anti-inflammatory chemical that may help improve the immune system to better fight disease-causing microorganisms.

Garlic supplements are available in several different dosages, which are relatively safe and have few side effects (except for garlic breath). Additionally, consuming just 2 grammes of fresh garlic per day may provide some anti-inflammatory benefits.

Green Tea:

Green tea can become the best anti-inflammation supplement since persons who live in areas where the consumption of green tea is more; have a lower incidence of inflammation-related disorders.

Green tea appears to suppress the formation of certain inflammatory molecules, according to research. Doctors advise drinking three to four cups of green tea each day or taking 300–400 mg of green tea extract will be good for your health.

Many of green tea's anti-inflammatory properties, according to researchers, are due to the EGCG it contains. As an antioxidant, EGCG can help reduce free radical-induced oxidative damage to your cells, resulting in a reduction in inflammation.

Bromelain:

Bromelain, a strong enzyme found in pineapple, is responsible for the fruit's astringency. If you eat too much pineapple, the bromelain in it causes a burning sensation.

It does, however, have some anti-inflammatory properties. Bromelain has the same anti-inflammatory properties as nonsteroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects.

Bromelain's anti-inflammatory properties have received little human research, but it appears to help reduce postoperative inflammation in people who have wisdom teeth removed. Bromelain supplements typically include 500 mg per serving and have no known side effects.

Vitamin D:

Researchers have discovered a relationship between low vitamin D levels and inflammation in multiple studies.

Researchers found that consuming 50,000 International Units (IU) of vitamin D every 20 days for four months reduced inflammation in 44 women with low vitamin D levels and premenstrual syndrome when compared to a control group.

Adults should not take more than 4,000 IU per day over the long term. Vitamins A, D, E, and K, which are fat-soluble, are stored in fat cells and can accumulate over time, potentially causing toxicity.

Vitamin C:

Vitamin C, like vitamin D, is a water-soluble vitamin that aids in immunity and inflammation. Because it's a potent antioxidant, it can help to reduce inflammation by neutralising free radicals that cause oxidative cell damage.

It also aids the immune system in many other ways, which can assist in the regulation of inflammation, which is an immunological response.

High doses are often administered intravenously to hospitalised patients with severe respiratory diseases, such as influenza, pneumonia, and even COVID-19, to reduce inflammation.

Conclusion:

Natural anti-inflammatory substances can aid the body in its fight against inflammation and discomfort. They may even help to prevent cancer and other long-term consequences of chronic inflammation.

Natural remedies are frequently powerful medicines that can have side effects and interact with other medications.