Inflammation has become somewhat of a wellness buzzword in recent years. It’s often used as a scapegoat for a myriad of vague health problems:\u00a0fatigue, bloating, acne, weight gain, brain fog. The list goes on.<\/p>\n
If you have nonspecific, persistent symptoms, or you’re just feeling off, chances are, inflammation is the culprit \u2014\u00a0at least according to social media. On TikTok, many wellness influencers frame inflammation as an unavoidable consequence of living in the modern world.<\/p>\n
\u201cIt\u2019s almost like a boogeyman. … Everything is from inflammation, but it can also mean nothing a lot of the times,” Dr. Zachary Mulvihill, a physician with the Integrative Health and Wellbeing Program at NewYork-Presbyterian, tells TODAY.com.<\/p>\n
Inflammation isn\u2019t a new concept. It was well-recognized in ancient medicine systems, Mulvihill adds.<\/p>\n
The recent obsession rests on the idea that if you can combat inflammation, you\u2019ll look and feel better than ever.<\/p>\n
As a result, there’s been a boom in products marketed to fight inflammation, including supplements. In stores and online, you’ll find vitamins, minerals, herbs and other botanicals with claims to help with this nebulous health problem.<\/p>\n
But do any of these supplements actually reduce inflammation, or is “anti-inflammatory” just another trendy label?<\/p>\n
What is inflammation, why does it happen, and what does help lower it in the body? We spoke to experts about which popular anti-inflammatory supplements may have actual benefits.<\/p>\n
What Is Inflammation?<\/p>\n
\u201cGenerally speaking, it\u2019s our immune system processing anything and everything,\u201d Dr. Matthew Badgett, a primary care physician specializing in integrative medicine at the Cleveland Clinic, tells TODAY.com.<\/p>\n
Inflammation<\/a> is your body’s protective response against injury, infection and illness. Its purpose is to eliminate invaders, like bacteria, viruses, allergens and toxins, and clear out any damage so the repair process can begin, says Badgett.<\/p>\n The inflammatory response does this by increasing blood flow, which causes swelling, redness and heat, Dr. Natalie Azar, a rheumatologist at NYU Langone Health and NBC News medical contributor, tells TODAY.com. (Think of a red, puffy cut.)<\/p>\n Then the body sends out first responders \u2014 white blood cells and inflammatory cells called cytokines \u2014 which trigger the liver to produce substances called C-reactive proteins or CRP, explains Badgett. These all help the body recover and rebuild.<\/p>\n Acute vs. Chronic Inflammation<\/p>\n \u201cInflammation isn\u2019t always bad,\u201d says Azar. Acute inflammation is a sign our immune system is working. Once we\u2019re healed, this response shuts off \u2014 usually. <\/p>\n Inflammation becomes problematic when it continues for too long after the body recovers or occurs in the absence of injury and illness, per the Mayo Clinic<\/a>.<\/p>\n Chronic, low-grade inflammation can build up over time, damaging healthy tissues in nearly all parts of the body. It’s a factor in developing many diseases, says Azar, including diabetes, heart disease, rheumatoid arthritis, lupus and inflammatory bowel disease.<\/p>\n \u201cChronic inflammation is more complex,\u201d says Azar.<\/p>\n How to Tell If You Have Inflammation<\/p>\n The symptoms of acute inflammation are usually obvious;\u00a0you can see your finger swell up after jamming, for example. <\/p>\n Chronic inflammation, however, is often less noticeable. \u201cIt\u2019s super complicated,” says Mulvihill. For this reason, it’s difficult to measure, Badget adds.<\/p>\n There isn’t one test to measure inflammation, but doctors can check the blood for levels of inflammatory markers. “There’s a blood test for C-reactive protein. When it’s really high, we may think autoimmune diseases and infections,” says Badgett. But interpreting these results isn’t clear-cut.<\/p>\n Elevated CRP levels are associated with a number of diseases, but these tests aren\u2019t diagnostic. \u201cWhy an individual\u2019s inflammatory markers are high can be really tricky to figure out,\u201d says Badgett.<\/p>\n The root cause of chronic inflammation is the immune system not shutting off its inflammatory response, which is often related to lifestyle factors. These include poor diet, lack of exercise, not sleeping, smoking tobacco, drinking alcohol and stress. <\/p>\n How to lower inflammation varies depending on a person’s underlying health, lifestyle and medical conditions.<\/p>\n Do Anti-Inflammatory Supplements Work?<\/p>\n \u201cThe problem with all these supplements is they have limited evidence, or … some studies show some benefit and some don\u2019t,\u201d says Badgett.<\/p>\n Because inflammation is difficult to measure, this can make it hard to study the effectiveness of specific supplements.<\/p>\n \u201cI think social media and the supplement industry simplifies the message that there\u2019s all this inflammation and you can reduce it with one supplement,\u201d says Badgett.<\/p>\n There is some promising research, but it\u2019s often condition-specific, Mulviihill notes. Here’s which popular supplements may help with chronic inflammation associated with conditions.<\/p>\n Fish Oil (Omega-3 Fatty Acids)<\/p>\n Fish oil has been studied for many inflammatory and autoimmune disorders, says Azar. The star nutrient is omega-3 fatty acid, known for being anti-inflammatory and protective for heart health. <\/p>\n “Fish oil is probably the only one that has a substantial body of evidence,” says Mulvihill.<\/p>\n Omega-3s may help block sources of inflammation, including pro-inflammatory cytokines, according to the Arthritis Foundation<\/a>. <\/p>\n A 2019 meta-analysis<\/a> found that omega-3 fatty acids are associated with improvements in inflammatory biomarkers in patients with diabetes and heart disease. Of 20 clinical trials involving rheumatoid arthritis, almost all found that fish oil helped reduce joint pain and swelling, says Azar.<\/p>\n But, \u201cit doesn\u2019t mean that every single person who thinks they have inflammation should just take fish oil,\u201d says Mulvihill.<\/p>\n The biggest benefit is for those who have a diet lacking in fatty fish, a natural source of omega-3s. “If you\u2019re eating fish three or four times a week, you\u2019re unlikely to get a reduction in inflammation from fish oil,” Badgett adds.<\/p>\n Turmeric (Curcumin)<\/p>\n Turmeric is a bright yellow spice that’s been used in cooking and medicine for thousands of years, says Mulvihill. <\/p>\n Curcumin, the biologically active compound in turmeric, is often touted for inflammation, joint pain and heart health, per the National Institutes of Health.<\/a><\/p>\n That’s because curcumin may help block inflammatory cytokines and enzymes, says Azar. Turmeric may lower CRP blood levels, help improve arthritis outcomes and reduce flares for people with autoimmune diseases, Badgett adds.<\/p>\n According to a 2021 systematic review<\/a>, there’s good evidence that turmeric can help reduce the inflammatory response in patients with arthritis, IBD and psoriasis.<\/p>\n “But a lot of times, people over-emphasize the benefit of this one anti-inflammatory compound,” Badgett adds.<\/p>\n While turmeric may show promise for fighting inflammation, especially in arthritis patients, it’s also one of the riskiest supplements<\/a> you can take, TODAY.com previously reported. <\/p>\n \u201cTurmeric is very condition specific. A lot of people are misusing it,\u201d says Mulvihill.<\/p>\n Ginger<\/p>\n Ginger, another potent herb, is a popular for inflammation and digestive health.<\/p>\n There\u2019s some evidence ginger has anti-inflammatory compounds similar to ibuprofen, and research shows it may help switch off certain inflammatory genes, says Azar.<\/p>\n A 2022 review of research<\/a> found that ginger shows efficacy against several inflammatory diseases, and may help improve symptoms of rheumatoid arthritis, psoriasis and lupus \u2014\u00a0but more research is needed, the authors wrote.<\/p>\n In a double-blind randomized controlled trial<\/a> of 70 Type 2 diabetes patients over three months, ginger improved insulin sensitivity and reduced CRP levels.<\/p>\n However, you won’t reap these anti-inflammatory benefits from ginger overnight. “If you\u2019re really trying to reduce chronic inflammation, this is a supplement you should be taking for a long time,” says Badgett. <\/p>\n Vitamin D<\/p>\n Vitamin D is an essential nutrient that supports strong bones, healthy immune function, and it may have anti-inflammatory properties, the experts note.<\/p>\n “There is some evidence that Vitamin D reduces inflammation and lowers high CRP a little bit,” says Badgett. <\/p>\n According to a 2024 study,<\/a> vitamin D may help with the management of metabolic disorders. However, the research on vitamin D for inflammation tends to be more limited and mixed, Mulvihill adds.<\/p>\n Studies show a vitamin D deficiency is associated with several inflammatory diseases, but it\u2019s unclear if the deficiency contributes to developing these diseases or it\u2019s a symptom, according to a 2014 meta-analysis<\/a>.<\/p>\n “If you have good vitamin D levels, I don\u2019t think more vitamin D is going to lower your CRP or inflammation,” says Badgett. <\/p>\n Who Should Take Anti-Inflammatory Supplements?<\/p>\n People with conditions linked to chronic inflammation may benefit from taking fish oil, turmeric, ginger or vitamin D as directed by a health care provider.<\/p>\n \u201cIn the supplement world, I\u2019d say fish oil is No. 1 and turmeric is No. 2,\u201d Mulvihill adds.<\/p>\n Always talk to your doctor before starting supplements to determine which type and dosing regimen is appropriate.<\/p>\n \u201cPart of it is finding the shortcomings in a patient\u2019s diet and lifestyle that a supplement will actually help,” says Badgett.<\/p>\n Anti-Inflammatory Supplement Risks<\/p>\n Although supplements are often marketed as the more natural alternative to anti-inflammatory drugs like NSAIDs, they can still have a powerful impact on the body. Many cause unpleasant side effects and interact with other medications, the experts warn.<\/p>\n