Best Anti-Inflammatory Foods and Supplements 2022
Inflammation is the body’s response to harmful stimulus such as injury, infection, or irritation. There are two main types of inflammation ; acute inflammation and chronic inflammation.
Acute inflammation usually restores your body to its state before injury or illness. It often resolves in two weeks or less. Symptoms appear quickly.
Chronic inflammation slower and generally less severe form. It typically lasts longer than six weeks. It can occur even when there’s no injury, and it doesn’t always end when the illness or injury is healed. Chronic inflammation has been linked to autoimmune disorders and even prolonged stress.
What are the 5 classic signs of inflammation?
- Redness
- Heat
- Swelling
- Pain
- Loss of function: Not able to move the injured part easily
- Anti-Inflammatory Diet
Researchers have identified certain foods that can help control inflammation. Many of them are found in the so-called Mediterranean diet, which emphasizes fish, vegetables and olive oil, among other staples.
There’s a standardized research tool that’s updated regularly that allows anybody to see if they’re eating foods we know cause chronic inflammation. This is called the The Dietary Inflammatory Index or DII. The choices of pro-inflammatory foods were initially based on studies showing that certain foods like trans-fatty acids (unsaturated fats) caused a spike in serum inflammatory markers in people.
- Autoimmune Protocol Diet
The Autoimmune Protocol (AIP) is a diet that aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases, such as lupus, inflammatory bowel disease (IBD), celiac disease, and rheumatoid arthritis (pubmed).
Many people who have followed the AIP diet report improvements in the way they feel, as well as reductions in common symptoms of autoimmune disorders, such as fatigue and gut or joint pain. Yet, while research on this diet is promising, it’s also limited.
The AIP diet is an elimination diet designed to help reduce inflammation or other symptoms caused by autoimmune disorders.
It’s comprised of two phases designed to help you identify and ultimately avoid the foods that may trigger inflammation and disease-specific symptoms. Research on its efficacy is limited but appears promising.
Due to its limited downsides, people with autoimmune disorders generally have little to lose by giving it a try. However, it’s likely best to seek guidance from a qualified health professional to ensure you continue to meet your nutrient needs throughout all phases of this diet.
Many people who have followed the AIP diet report improvements in the way they feel, as well as reductions in common symptoms of autoimmune disorders, such as fatigue and gut or joint pain. Yet, while research on this diet is promising, it’s also limited.
The AIP diet is an elimination diet designed to help reduce inflammation or other symptoms caused by autoimmune disorders.
It’s comprised of two phases designed to help you identify and ultimately avoid the foods that may trigger inflammation and disease-specific symptoms. Research on its efficacy is limited but appears promising.
Due to its limited downsides, people with autoimmune disorders generally have little to lose by giving it a try. However, it’s likely best to seek guidance from a qualified health professional to ensure you continue to meet your nutrient needs throughout all phases of this diet.
- Choose My Plate
The Food Pyramid many of us grew up with has been replaced with a colorful plate that emphasizes proper proportions. One important message: Fill half your plate with vegetables. Learn more at www.choosemyplate.gov.
- Exercise
- Manage stress. Chronic stress contributes to inflammation. Meditation, yoga, or guided imagery may help manage stress throughout the day.
What is the Best Natural Anti-Inflammatory Food?
- Fish and Omega-3 fatty acids
Certain types of fish are rich in inflammation-fighting omega-3 fatty acids, which reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in your body.
How much: At least 3 to 4 ounces, twice a week
Best sources: Salmon, tuna, sardines, anchovies and other cold-water fish
- Eat Your Fruits and Veggies
Fruits and vegetables are packed with antioxidants, which support the immune system – the body’s natural defense system – and may help fight inflammation.
How much: At least 1½ to 2 cups of fruit and 2 to 3 cups of veggies per meal
Best sources: Colorful foods such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli
- Nuts and Seeds
Nuts are full of inflammation-fighting monounsaturated fat, protein and filling fiber, too – a bonus if you’re trying to lose a few pounds.
How much: Eat 1.5 ounces of nuts daily (about a handful)
Best sources: Walnuts, pine nuts, pistachios and almonds
- Beans
Beans have several antioxidant and anti-inflammatory compounds. They’re a low-cost source of fiber, protein, folic acid and minerals such as magnesium, iron, zinc and potassium.
How much: At least one cup, twice a week
Best sources: Try pinto, black, red kidney and garbanzo beans
- Olive Oil
Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain.
How much: Two to three tablespoons per day for cooking or in salad dressings or other dishes
Best sources: Extra virgin olive oil is less refined and processed. It retains more nutrients than standard varieties. For optimal freshness and quality, opt for oils packaged in dark bottles with a certification or seal (COOC, North American Olive Oil Seal, DOP) and harvest date close to the purchase date.
- Onions
Onions are packed with beneficial antioxidants. They may also reduce inflammation, heart disease risk and LDL, or “bad” cholesterol. Try them sautéed, grilled or raw in salads, stir-fries, whole-wheat pasta dishes or sandwiches.
- Nightshade Vegetables
Nightshade vegetables – eggplant, tomatoes, peppers and potatoes – are central to Mediterranean cuisine. Some people believe they trigger arthritis flares, but there’s limited scientific evidence to support this theory. Try cutting nightshades from your diet for two weeks to see if symptoms improve.
- Fiber
Fiber lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Getting fiber from foods lowers CRP levels more than taking fiber supplements. Foods that have carotenoids, the antioxidants that give carrots, peppers and some fruits their color, are quite good at lowering CRP.
What is the Strongest Anti-Inflammatory Herb?
1. Ginger - Ginger has several active compounds and appears to reduce inflammatory markers in the body.
2. Garlic - Garlic is rich in sulfur compounds that appear to reduce inflammatory markers and increase levels of beneficial antioxidants.
3. Turmeric - Curcumin, turmeric’s best known active compound, appears to reduce inflammation and provide relief for people with osteoarthritis. Taking it with black pepper greatly increases how much curcumin you absorb.
4. Cardamom - Cardamom appears to increase antioxidant status and decrease markers of inflammation in the body.
5. Black Pepper - Piperine, one of its active compounds, may reduce signs of inflammation.
6. Ginseng - Ginseng and its active compounds called ginsenosides appear to reduce inflammatory markers. Asian ginseng and American ginseng may have different effects.
7. Green Tea - Anti-inflammatory effects appear to be due to its polyphenols, especially EGCG.
8. Rosemary - Rich in polyphenols, which are compounds that appear to have anti-inflammatory effects.
9. Cinnamon - Numerous studies have linked cinnamon intake to reduced inflammation. However, use cinnamon in small amounts, as it may cause side effects in high doses.
What are the Worst Foods for Inflammation?
1. Avoid Processed Food
Processed foods such as cookies, chips and other snacks can be high in unhealthy fats, which are linked with inflammation. Opt for fresh fruit instead. Canned goods – vegetables and soups – are often high in sodium, which boosts blood pressure. Look for low sodium options, or go with fresh or frozen vegetables.
2. Cut the Salt
There are conflicting reports about just how bad excess salt is for us. We know it causes fluid retention – one of many factors that can lead to high blood pressure. Also, corticosteroids, often used to treat RA, can cause the body to retain more sodium. So play it safe and hold the salt when possible.
- Sugar and High Fructose Corn Syrup : Soda and other sugar-sweetened beverages
- Excessive Alcohol
1. Vitamin A - Keeps the immune system from overacting and causing inflammation. Often found in carrots and leafy vegetables.
2. Vitamin B6 and Folate - People with low vitamin B6 often have high levels of C-reactive protein, a compound responsible for inflammation. Foods with Vitamin B6 include kale, bell peppers, mushrooms, tuna, and poultry.
3. Vitamin C - Vitamin C is known for helping keep the immune system healthy and functioning well. Moreover, research shows vitamin C can get rid of free radicals responsible for causing inflammation. It can be found in a variety of fruits and vegetables.
4. Vitamin D - Found in fish and egg yolks
5. Vitamin E - Vitamin E is an antioxidant vitamin, which means it can reduce inflammation. Found in almonds, sunflower seeds, avocado and spinach.
Best Anti-Inflammatory Supplements
1. Curcumin - Turmeric Curcumin with BioPerine, 1500mg
- Natural Joint & Inflammatory Support with 95% Standardized Curcuminoids
- Non-GMO, Gluten Free Capsules with Black Pepper
- Includes BioPerine black pepper extract to improve the bioavailability and benefits of curcumin.
- Capsules include turmeric extract which is standardized to contain 95% curcuminoids
- 100% natural with Non-GMO ingredients.
- No fillers, binders, rice flour, preservatives, soy, gluten, milk, egg, wheat, GMOs, peanuts, shellfish or sugar.
- Gluten free and vegan.
- Manufactured in the USA
- Tested for solvent residues, heavy metals and toxins.
- Tested by 3rd party, independent labs to test for purity and potency.
Ok, this is an unsolicited review. My wife and I are in our sixties and both still work full time. My wife works from home at a desk and I drive a commercial truck during at night. I'm a health nut and take a lot of supplements. I'm also a Marine of 12 years, so don't give thought to pain as my wife. My wife does take care of herself but still deals with the aches and pains of aging. Anyway, we been using this product for about 2 months now. We started taking 1 capsule the first week to make sure we didn't have any allergic reaction/nothing happened. We didn't notice any benefits during this time either. The second week we took two capsules and again no allergic reaction but my wife said she seemed to be sleeping deeper and getting up later. Myself, I didn't really notice anything but I'm pretty regimented and do not notice anything until it really hits me. On the third week we started taking the recommended dosage of three capsules posted on the bottle. After a few days I noticed I also was sleeping more soundly. I work nights so I was actually staying asleep longer and waking up more refreshed. My wife also noticed that again she was sleeping more soundly and not getting up in the middle of the night as she use too. She also noticed that her aches and pains are no longer there when she moves around. Both of us also agree that we seem to be able to focus more clearly at work and are calmer. So to this day we believe that this supplement is benefiting us and have signed up for regular shipments.
4.5 out of 5 - more than 60,000 global ratings
2. Fish Oil - Mav Nutrition Fish Oil
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The Omega 3 found in Fish Oil contains unique essential fats including EPA and DHA, known to decrease inflammation and support overall health and wellness. Omega 3 fatty acids are widely considered one of the most critical supplements you can put in your body.
- Contains 3,600mg Fish Oil Fatty Acids, including 864 mg DHA, 1,296 mg EPA per serving.
- Burpless : No fishy aftertaste.
- Our Fish Oil is burpless and won't cause stomach upset, so don’t have to worry about indigestion or an unpleasant after taste staying with you all day!
- Ultra-pure, refined fish oil : Our fish oil is purified with molecular distillation, one of the few current methods that can purify from heavy metals, PCB's and other toxins to below detectable limits for human consumption. Fast method. Minimal temperature. No toxins.
- 100% Pure sea-harvested pelagic fish oil. Get all the health benefits of pure Sea-Harvested fish oil. - - - Supports a healthy heart, brain health, healthy joints, mood & mental state, skin & hair.*
I've had T2 diabetes (non insulin dependent) for 12 years and have maintain my BG with diet and exercise. Supplements are also helpful to prevent diseases that T2 diabetics have to be aware of, like high triglycerides and fatty liver. I see a T2 diabetic nutritionists regularly and she evaluates supplements (her office doesn't sell or advertise them). My last fish oil was a generic CVS version and my nutritionist did not recommend the source. She did, however, highly approve of this brand. Because I'm at risk for heart disease and liver function issues, she recommended double the dose on the bottle, but researched the source of oil and distribution of fish oil, DHA and Omega 3s and approves of MAV Nutrition's fish oil.
4.6 out of 5 - more than 14,000 global ratings
More Fish Oil Supplements : Cod Liver Oil vs Fish Oil: What's the Difference?
3. Alpha-Lipoic Acid (ALA) - Nutricost Alpha Lipoic Acid
Alpha-lipoic acid (ALA) is an antioxidant also known as Acetate Replacing Factor, ALA, Biletan, Lipoicin, Thioctan, and many other names that is produced naturally in the body and is also found in various foods. Red meats are particularly good sources of ALA, but it can also be found in plant sources such as broccoli, spinach, and tomatoes.
Alpha Lipoic Acid plays an active role in your body at a cellular level. Alpha Lipoic Acid is naturally made by the body; however, if the body does not produce the necessary amount, it is not able to produce all the benefits one needs.
- Gluten Free, Vegetarian Capsules, Soy Free & Non-GMO
- 600mg of Alpha Lipoic Acid (ALA) Per Serving (300mg in each capsule).
- Consists of both S-Alpha Lipoic Acid (S-LA) and R-Alpha Lipoic Acid (R-LA).
- 240 capsules (120 servings for a full 600mg strength serving). Take both capsules together or one capsule in the morning and one in the evening.
- No milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.
I have been in agony for over a year with severe neuropathy caused by diabetes. I am on so much other medication that the thought of adding yet another med made me really upset. I researched treatments for neuropathy on webmd and the mayo clinic websites and they both mentioned Alpha Lipoic Acid for treatment. I read the reviews here on amazon about the product and decided, hey...what can it hurt? I took my first dose last night and I woke up feeling BETTER!!! I couldn't believe the difference. Completely gone? No. But on a pain scale of 1 to 10, I was an 8-10 every day, and I woke up and went through the day, doing MORE than I usually do cause I felt so much better, and stayed around a 2-3. What a difference! It really angers me that all the doctors i've been to for this issue never mentioned this supplement. They would rather put me on gabapentin or some such med with a dozen or more side effects. Please trust my review as I was very skeptical about this. I am so sold on this that it makes ME want to give YOU a double your money back guarantee!!! I want the world to know that you can get relief for neuropathy without a prescription!
4.6 out of 5 - more than 14,000 global ratings
4. Ginger - Nature's Way Premium Herbal Ginger Root
- SOOTHES DIGESTION AND PROMOTES JOINT HEALTH: Ginger (Zingiber officinale) is guaranteed to contain 0.8% total gingerols and gingerdiones to ease stomach discomfort.
- NON-GMO PROJECT VERIFIED: Nature's Way Ginger Root is produced according to the best practices for GMO avoidance.
- CERTIFIED POTENCY: Each serving of Nature's Way Ginger Root contains 1.1 grams of ginger.
- GLUTEN-FREE AND VEGAN: Contains no salt, yeast, wheat, soy, corn, dairy products, artificial colors, flavors or preservatives.
I have a highly acidic stomach. The acid is terrible. I am on soooo much medication for other ailments and I’m trying to find natural remedies. Someone suggested to try ginger...I did and it works. My stomach and esophagus doesn’t burn nor hurt and the horrible burping/hiccups are gone. Try it because if you’re trying to wean yourself off all of your pills...try the ginger. It works or at least it does for me.
4.7 out of 5 - 8,865 global ratings
5. Resveratrol - Toniiq Ultra High Purity Resveratrol Capsules
Resveratrol is another nutrient that has antioxidant and anti-inflammatory properties.
In a 2018 study, scientists gave 110 people with mild to moderate OA of the knee a 500-milligram dose of resveratrol or a placebo. They took this combination alongside a 15-gram dose of the NSAID meloxicam every day for 90 days.
People who took resveratrol found that their pain levels dropped significantly, compared with those who took the placebo. More research is needed to confirm that resveratrol can benefit people with OA.
However, if you’re already taking another NSAID and it doesn’t reduce your pain as much as you’d like, the research suggests Resveratrol may be a useful add-on.
People who took resveratrol found that their pain levels dropped significantly, compared with those who took the placebo. More research is needed to confirm that resveratrol can benefit people with OA.
However, if you’re already taking another NSAID and it doesn’t reduce your pain as much as you’d like, the research suggests Resveratrol may be a useful add-on.
- Toniiq Resveratrol capsules contain 600mg of resveratrol in each serving
- 98% standardized purity
- Produced in a GMP-certified and NSF-approved manufacturing facility in the USA.
- Each Batch is Individually Tested for additives, contaminants, and impurities
I like the standardisation to 98%. I take 3 capsules in the morning and 3 at night. I am taking it for kidney disease. All the studies that show protection for the kidneys is in the amount of 2000mg or more. I will have to buy this supplement 3 times a month, pretty expensive. Wish they sold larger amounts Or they made this in a stronger strength so I wasn’t spending $54. A month to get a therapeutic dose. However, my recent kidney blood tests showed my numbers are back to normal. I also take Coenzyme Q10 in the average dose. I highly recommend this brand.
4.6 out of 5 - 4,477 global ratings
6. Spirulina - KOS Organic Spirulina Powder
Spirulina organic powder is a nutritious blue green algae packed with organic protein, amino acids, and vitamins & minerals such as calcium, vitamin B, iron, potassium, magnesium & niacin. It gives a boost to blood iron levels, which promotes oxygen circulation within the body. Spirulina contains all essential amino acids & is a complete protein source, helping to revitalize muscles.
- Rich in Protein, Vitamins, Antioxidants, Fiber
- Rich in chlorophyll. It may also help strengthen gut flora & promote digestion like a fiber supplement.
- Potent anti-inflammatory properties from phycocyanin & beta carotene, powerful antioxidants that fight free radicals and reduce oxidative stress.
- It may also provide immune system support.
- Processed in a GMP & NSF certified facility.
- Each batch is also lab tested by a Verified Third Party to ensure purity, potency and quality.
If you're on this page, you already have a good idea of the potential health benefits. Gram for gram, spirulina may be the single most nutritious food on the planet - it is a true superfood. I have chronic anemia, so this is one of the many reasons I wanted to add this to my regimen. I put one very small scoop (recommended serving) into my morning smoothie - no taste, but it has a beautiful dark green color. I've been using this for a few weeks and feel great. Highly Recommend!
4.5 out of 5 - 1,459 global ratings
7. Green Tea - Zenwise Green Tea Extract
- Also used as a weight loss suppplement
- With EGCG & Vitamin C
- Antioxidant & Immune Supplement
- Vegan Skin & Heart Support + Brain Health & Memory Boost
- Helps provide energy, and support for better mental focus and memory, heart health, and metabolism & weight management.
- Has 725mg of Green Tea Extract (Camellia sinensis) and 60mg of Vitamin C to provide additional antioxidant support.
- 120 Serving Supply. 1 capsule up to two times daily.
This supplement does really well with fat in the stomach area, and the sides where the "love handles" usually are. Now it is a supplement, so don't expect to down a pill, not exercise and lose 10 pounds in a week, ain't gonna happen. You have to practice good habits to see results. I eat clean and exercise 5-6 days out of the week. I keep 1 or 2 "me" days to keep sane. We're still gonna die no matter how slim and healthy we are. So enjoy some kind of indulgence during your journey, it won't kill ya, haha. Seriously though, during my 6 month journey, only taking the pill on my exercise days. I'd take 1 in the am with a small breakfast, exercise for a good hour or so, and eat clean on my "exercise" days. I lost 70 pounds!!!(about 11lbs a month). Make sure you eat with the pill as I have experienced nausea when I didn't eat enough with it. Use these to aid you!! Not to make a miracle!! Excellent results, no side effects....5 stars from me baby!!
4.3 out of 5 - 5,724 global ratings
8. Zinc - Nature's Bounty Immune 24 Hour +
- Best Zinc Supplement for Seniors- Contains 1000mg of Ester-C, the only clinically studied Vitamin C with 24-hour immune support. - Provides Vitamin D, Vitamin A and Zinc for extra immune plus antioxidant support. Also contains Elderberry and Echinacea, plus 9 essential nutrients.- Non-GMO and contains No artificial flavor or artificial sweeteners, no sugar, no starch, no milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish, sodium free.- Take 2 soft gels daily, preferably with a meal.
So I got diagnosed with COVID. Best two weeks of my life. Lost my taste of taste/smell, go to the doctor, boom COVID. Two week quarantine with my buddy at his place= two week paid vacation from work to drink beer and play video games. No other symptoms but the taste and smell thing. This isn't about COVID though its about the product.I took this coupled with a dosage of Vitamin-D3 and I felt healthy as an ox in no time, taste and smell came back after a few days too. I was able to enjoy my foods and beverages again.Easy to swallow, No bad flavors, Good product.Saved my life from COVID.
Ratings: 4.8 out of 5 - More than 30,000 customer reviews
- Best Zinc Supplement for Seniors
- Contains 1000mg of Ester-C, the only clinically studied Vitamin C with 24-hour immune support.
- Provides Vitamin D, Vitamin A and Zinc for extra immune plus antioxidant support. Also contains Elderberry and Echinacea, plus 9 essential nutrients.
- Non-GMO and contains No artificial flavor or artificial sweeteners, no sugar, no starch, no milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish, sodium free.
- Take 2 soft gels daily, preferably with a meal.
So I got diagnosed with COVID. Best two weeks of my life. Lost my taste of taste/smell, go to the doctor, boom COVID. Two week quarantine with my buddy at his place= two week paid vacation from work to drink beer and play video games. No other symptoms but the taste and smell thing. This isn't about COVID though its about the product.
I took this coupled with a dosage of Vitamin-D3 and I felt healthy as an ox in no time, taste and smell came back after a few days too. I was able to enjoy my foods and beverages again.
Easy to swallow, No bad flavors, Good product.
Saved my life from COVID.
Ratings: 4.8 out of 5 - More than 30,000 customer reviews
More Zinc Supplements : Best Zinc Supplements
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