Inflammation is a necessary bodily response, one which can produce unwanted effects when exacerbated to an unhealthy degree. Here we look at why bodily inflammation should be regulated, and give you four recommendations for the right supplements to do that very thing.
What Is Inflammation?
Inflammation is a common and frequent autonomic bodily response that is designed to facilitate healing. It refers to the specific production and deployment of white blood cells, immune cells, and cytokines to help the body heal in cases of injury, infection, or other adverse event. However, many people experience health detriments as a result of long-term inflammation, which occurs when there is no precipitating adverse event to merit this physiological response.
Unmerited inflammation is often a result of the body being physiologically summoned to heightened alertness. Separately, it often results from obesity-related diseases such as diabetes. Chronic, unbeneficial inflammation can lead to further diseases, such as arthritis, neurodegenerative disease, autoimmune disease, heart disease, and others. Therefore, there is a legitimate and serious reason to consciously consider how you can reduce inflammation, if you experience it to an unhealthy extent for any reason!
There are multiple keys to naturally reduce inflammation. Avoiding foods which physiologically trigger inflammation, such as alcohol and sugar, is extremely important. Managing stress is also key. Utilizing foods and supplements to support a healthy gut microbiome is another key to mitigating inflammation.
Four Excellent Anti-Inflammatory Supplements
There is a range of natural remedies which have properties that could reduce inflammation. However, when reducing inflammation is the sole reason for using a particular supplement, you want to get the right one. Here are four of the most efficacious supplements for mitigating bodily inflammation.
Omega-3 fatty acids are one of the most studied and evidence-based recommendations for reducing inflammation. The short names for the two most active omega-3s are EPA and DHA, found in any omega-3 supplement. As they are metabolized, these two compounds block the production of certain immune cytokines. They also inhibit a neural pathway which controls genes associated with inflammation. Many studies show a strong correlation between omega-3 fatty acid supplementation, and reduced inflammatory markers, as well as reduced risk of primary diseases associated with chronic inflammation. Don’t skip omega-3s when trying to reduce inflammation.
Quercetin is a natural flavonoid extracted from many plant-based foods. Research shows that quercetin reduces inflammation in multiple ways such as inhibiting inflammatory cytokines and reactive oxygen species, and balancing immune cell activity. Studies show that taking quercetin can lead to meaningful reduction in inflammation and symptoms associated with rheumatoid arthritis, one of the leading forms of inflammatory disease.
Turmeric is an herb with powerful natural ingredients for combatting inflammation. Turmeric contains curcumin, and curcumin alone is extracted into a concentrated supplement. Curcumin has been proven in studies to reduce inflammation associated with many diseases such as IBS, diabetes, and heart disease. Curcumin in turmeric is most effective when consumed alongside black pepper. A turmeric supplement containing black pepper, or its active ingredient piperine, is recommended for combatting inflammation.
Vitamin D has been studied and found helpful in treating particular inflammatory diseases. Studies show that doses of this important vitamin are effective means to reduce inflammation. Like omega-3 fatty acids and quercetin, vitamin D both reduces the proliferation of specific immune cells and stymies neural pathways that cause inflammation. High doses of vitamin D have been shown to meaningfully reduce the risk of autoimmune conditions such as rheumatoid arthritis, psoriasis, and lupus. Furthermore, a vitamin D supplement can help adults with diabetes and women with PCOS.
If you or someone you care about is at risk of inflammatory disease, or has already experienced living with one, then you should absolutely consider one or more of these four effective anti-inflammatory supplements. It is always recommended that you speak to your healthcare provider before taking a particular supplement for the first time.