Mar 23, 2021
12 Herbs and supplements to reduce inflammation- Dr. Jason Jones Elizabeth City, NC, Chiropractor
Inflammation can be triggered by unhealthy habits and unhealthy foods, and it can in response to stress, trauma, and illness.
However, you can reduce inflammation by managing stress effectively, exercising, and add a lot of anti-inflammatory foods to your diet.
You can also get additional supports from herbs and supplements to reduce or prevent inflammation in your body.
Quickly, let’s take a look at the best-known anti-inflammatory herbs and supplements:
Curcumin
Curcumin is contained in turmeric and it provides several health benefits, including reducing inflammation and improving symptoms of rheumatoid arthritis and osteoarthritis.
Alpha-Lipoic acid
Alpha-lipoic acid plays a key role in metabolism and energy production. It also functions as an antioxidant protecting your cells from oxidative damage.
Many studies show that alpha-lipoic acid reduces inflammation linked to heart disease, insulin resistance, liver disease, cancer, and other diseases.
More so, this supplement helps to restore levels of other antioxidants, such as vitamin C and E.
White Willow Bark
White willow tree bark has been used as an effective treatment for inflammation and pain since ancient Roman and Egyptian times. This herb has a comparable effect to aspirin but does not have side effects common with aspirin.
The recommended dose for white willow bark is 240 mg per day. And herbal blends containing this plant bark can be used to treat acute conditions, such as headaches.
Fish Oil
Fish oil supplements are rich in omega-3 fatty acids, which helps to decrease inflammation linked with heart disease, diabetes, cancer, and many other chronic conditions.
The omega-3s- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have anti-inflammatory effects that reduce the level of cytokines in the body, thereby promoting gut health. These fatty acids also reduce the risk of muscle damage that may arise after exercise.
Ginger
Ginger is the grounded powder derived from the fresh or dried root of the ginger plant. It offers strong anti-inflammatory properties that are quite similar to some nonsteroidal anti-inflammatory drugs (NSAIDs).
This supplement contains two major compounds- gingerol and zingerone, which reduces inflammation that is linked to kidney damage, colitis, breast cancer, and diabetes.
Some studies also show that ginger supplements help decrease inflammation and muscle soreness after much strenuous exercise.
The recommended dosage is 1 gram daily. However, you can break your dosage into three divisions to make 1 gram per day.
Resveratrol
Resveratrol is a powerful antioxidant found in blueberries, grapes, and other fruits having purple skin. This supplement has been studied to help reduce inflammation in individuals with insulin resistance, heart disease, ulcerative colitis, gastritis, and other conditions.
Resveratrol supplements have also been shown to lower inflammatory markers, blood sugar, and triglycerides in people with obesity.
The recommended amount of resveratrol is 150-500 mg per day.
Flax
The seeds of the flax plant contain both omega-6 and omega-3 fatty acids. Some of the fats in these seeds converts to EPA and DHA, which offers anti-inflammatory properties.
You can get flaxseed in form of capsules, ground meals, oil, or flour. The capsules are available in dosages of 1000 to 1300 mg. However, you can incorporate about 2-3 tablespoons of the ground or milled flaxseed into your food daily.
Other herbs and supplements that help to reduce inflammation include:
- Quercetin
- Spirulina
- MSM
- Devil’s Claw
- Chondroitin
Make sure you buy supplements from trusted manufacturers and follow the dosage instructions. You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC, to learn more about herbs and supplements that can help bring things back to balance, in case of excessive or chronic inflammation.