Inflammation is the body’s response to protect against injury or infection from invaders like bacteria and viruses. White blood cells release chemicals that increase blood flow to the affected area, causing redness and warmth. These substances can also lead to swelling by allowing fluid to leak into tissues and may trigger pain. Over time, an excess of white blood cells in the joints can cause irritation, joint lining swelling, and cartilage loss.
Chronic inflammation can increase the risk of health problems like type 2 diabetes and heart disease. It often comes from habits such as not getting enough sleep, smoking, and not exercising. Try eating anti-inflammatory foods, regular exercise, sleeping well, and managing stress to reduce inflammation. Some vitamin supplements may also help.
What causes chronic inflammation?
Chronic inflammation can be caused by several factors, including:
Untreated acute inflammation (like infections or injuries)
Autoimmune disorders (where the immune system attacks healthy tissue)
Long-term exposure to irritants (like chemicals or polluted air)
It’s important to note that not everyone will experience chronic inflammation from these issues, and some cases have no clear cause. Other contributing factors may include smoking, chronic alcohol intake, chronic stress, and age.
What are the symptoms of chronic inflammation?
Acute inflammation causes noticeable symptoms like pain and redness, while chronic inflammation has subtler symptoms that are easy to overlook. Common symptoms include fatigue, body pain, depression or anxiety, gastrointestinal issues (diarrhea or constipation), weight changes, and persistent infections. These can vary in severity and last for months or years.
Related: 21 Anti-inflammatory Supplements That Fight Inflammation
Here are 13 Vitamins and supplements that research shows may reduce inflammation:
1. Curcumin
Curcumin, an antioxidant in turmeric, is known for its anti-inflammatory and infection-fighting properties. It also reduces inflammation in conditions like diabetes, heart disease, and arthritis.
It works by blocking inflammation processes and suppressing markers like cytokines. Most studies on curcumin supplements indicate effective doses range from 250 to 1,500 milligrams daily for 8-12 weeks, particularly for conditions like rheumatoid arthritis and ulcerative colitis.
Combining turmeric with black pepper, which contains piperine, can enhance curcumin absorption.
Up to 8,000 milligrams of curcumin can be safely taken daily, though side effects like rash, diarrhea, and headaches may occur.
2. Fish Oil
Fish oil supplements contain omega-3 fatty acids, which may help reduce inflammation linked to diabetes and heart disease. The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA has anti-inflammatory effects that can lower cytokine levels and support gut health. It may also help reduce muscle damage after exercise, but more studies are needed. Taking less than 2 grams of combined EPA and DHA is usually safe. If you have a weakened immune system or take blood thinners, talk to a healthcare professional before using fish oil.
3. Ginger
Ginger root is a common ingredient in cooking and has been used for health reasons, primarily for nausea and indigestion, including morning sickness. Two essential parts of ginger, gingerol, and zingerone, may help lower inflammation related to health issues like type 2 diabetes.
A study in 2014 found that people with diabetes who took 1,600 mg of ginger daily for 12 weeks improved their blood sugar control and had lower inflammation levels. Another study in 2015 showed that breast cancer patients who took ginger supplements had lower levels of specific inflammatory markers, especially when combined with exercise.
Up to 2 g of ginger daily is usually safe. However, higher doses may thin the blood. If you take blood-thinning medication, talk to a healthcare professional before using more ginger than what is usually used in cooking.
4. Resveratrol
Resveratrol is an antioxidant found in grapes, blueberries, red wine, dark chocolate, and peanuts. It may help reduce inflammation in chronic conditions like liver disease, ulcerative colitis, and obesity.
In a 2015 study, people with ulcerative colitis took 500 mg of resveratrol daily for 6 weeks. Those who took resveratrol reported better quality of life and fewer symptoms.
A 2019 review suggested that resveratrol might increase calorie burning and help reduce body fat, but more research is needed because the body does not easily absorb it.
Most resveratrol supplements are generally safe and have 150–500 mg per serving. However, if you take blood thinners, talk to a healthcare professional before using resveratrol.
5. Vitamin D
Vitamin D is a crucial nutrient that helps keep your immune system healthy and may reduce inflammation. Studies have shown a link between low vitamin D levels and inflammation.
In a 2019 study with 44 women with low vitamin D and premenstrual syndrome, researchers found that taking 50,000 IU of vitamin D every 20 days for 4 months lowered inflammation compared to a control group. Similar results appeared in people who were deficient in vitamin D and obese.
Adults should limit their intake to no more than 4,000 IU per day. Because vitamin D is a fat-soluble vitamin, it gets stored in fat cells and can build up over time, which may lead to toxicity.
6. Vitamin C
Vitamin C is a crucial vitamin that helps your immune system and reduces inflammation. It acts as a potent antioxidant, which means it can help protect your cells from damage caused by free radicals. High doses of vitamin C are often given through an IV to help hospitalized patients with severe respiratory illnesses such as COVID-19. For most healthy people, taking more than 2,000 mg can cause diarrhea. Eating various colorful fruits and vegetables can quickly get enough vitamin C.
7. Vitamin A
Chronic vitamin A deficiency can increase the risk of infections. Getting enough vitamin A helps the immune system function well and reduces inflammation. There are two forms of vitamin A: beta-carotene, which is found in foods and converts to vitamin A in the body, and vitamin A, which acts as an antioxidant to protect the body. Foods high in vitamin A are beef liver, eggs, dairy, fish, leafy greens (like spinach and kale), orange and yellow fruits and vegetables (such as sweet potatoes, papayas, and carrots), tomatoes, and vegetable oils. Since vitamin A is fat-soluble, eating it with healthy fats helps your body absorb it better. Adults should aim for 700 mcg of vitamin A daily for females and 900 mcg for males. The upper limit is 3,000 mcg daily for adults and lower for children. Too much vitamin A can cause toxicity, so be cautious. It’s best to talk to your healthcare provider about the right amount of vitamin A, especially during pregnancy.
8. B Vitamins
Vitamins B6, B12, and folate can help reduce inflammation. They lower C-reactive protein and homocysteine, which can improve heart health and help with autoimmune conditions. Some studies show that taking low folic acid daily can reduce inflammation. Beef liver, which contains B6, B12, and folate, is a food source of B vitamins. Clams, oysters, and nutritional yeast are good sources of B12. Chickpeas, tuna, and salmon provide B6.
Spinach, black-eyed peas, asparagus, and Brussels sprouts are good food sources. If you take these medications, talk to your doctor about maintaining your B vitamin levels.
9. Vitamin E
Vitamin E is an antioxidant that helps reduce inflammation. A 2015 study showed that it can be helpful for people with inflammatory conditions.
Good sources of vitamin E include wheat germ oil, sunflower seeds, almonds, sunflower oil, safflower oil, hazelnuts, and peanut butter. If you prefer non-nut sources, spinach and broccoli also have some vitamin E.
Adults should aim for about 15 mg of vitamin E each day. Supplements often provide more than this, so it’s important to stay under 1,000 mg to avoid side effects. Taking vitamin E with blood thinners can increase the risk of bleeding, so talk to your healthcare provider if you have any questions.
10. Vitamin K
A report in the journal Metabolism highlights that vitamin K can reduce inflammation, aid blood clotting, and support bone health. Most people, however, do not get enough from their diets. Adult men should aim for 120 mcg daily, while women should aim for 90 mcg. Good food sources include natto, collards, spinach, kale, broccoli, and soybeans.
Vitamin K is fat-soluble, so it should be consumed with some fat. However, gut absorption issues and certain medications, like Orlistat and blood thinners, can affect vitamin K levels and effectiveness.
11. Green Tea
Green tea is rich in epigallocatechin-3 gallate (EGCG), which helps reduce inflammation by suppressing inflammatory proteins and enzymes. Taking about 500 milligrams of green tea extract daily can aid in reducing inflammation, and consuming two or more cups of green tea may help treat chronic diseases like heart and respiratory conditions. While it’s safe to drink up to 8 cups daily, excessive consumption may lead to caffeine-related side effects like restlessness and insomnia. Additionally, green tea can potentially interfere with cholesterol-lowering medications like statins, so caution is advised when taking other medications.
Related: Green Tea: Health Benefits and Uses
12. Zinc
Zinc is an essential mineral that boosts the immune system and helps regulate inflammation. It’s found in meat, fish, grains, and dairy products. A zinc deficiency can lead to chronic inflammation, while adequate intake can be beneficial. The recommended daily intake is 11 mg for males and 8 mg for females, with some studies suggesting up to 40 mg daily for inflammation reduction. However, long-term high doses can cause issues like suppressed immunity and copper deficiency. Consult your healthcare provider if you’re on other medications, as zinc can interact with some antibiotics and thiazide diuretics.
13. Bromelain
Bromelain is an enzyme in pineapple that breaks down protein and reduces inflammation by lowering inflammatory compounds like IL-6 and TNF-α. It may help manage osteoarthritis, though more research is needed. Studies have used 200-945 milligrams to alleviate swelling and pain. Bromelain is generally well-tolerated, but some may experience stomach upset, diarrhea, or allergic reactions like rash and itching.
Related: Top 14 Superfoods for Inflammation
Lifestyle changes on how to reduce chronic inflammation – naturally
Chronic inflammation has complex underlying causes, including lack of exercise, genetic factors, toxin exposure, emotional trauma, poor sleep, and chronic stress. You may experience one dominant factor or a combination of several. To tackle chronic inflammation, focus on addressing the risk factors in your life.
Lifestyle factors that can influence inflammation levels include:
- Sleep
- Exercise
- Mental health
- Environmental pollution
- Smoking
- Alcohol consumption
- Hormone levels
- Aging
To lower inflammation levels, consider making changes in these areas:
Adjust your response to stress.
Inflammation can be triggered by stress and anxiety, which the body interprets as threats, leading to the release of inflammatory markers. Increased stress increases the likelihood of inflammation. To find relief, consider starting a meditation program or journaling nightly—both are effective for stress reduction. If the first method you try doesn’t work, keep exploring until you find what suits you.
Cut out the chemicals.
Exposure to pesticides and preservatives leads to inflammation by damaging cells and tissues and harming gut flora, which is vital for immunity. This results in more tissue damage and inflammation.
Be cautious with cleaning products; many natural “green” alternatives are effective and less toxic. Always check labels on cosmetics and personal care items to avoid phthalates and parabens.
Using seasonal, local, and organic foods can reduce chemical exposure. Wash vegetables thoroughly if they’re not organic, and favor homemade meals over highly processed foods in plastic containers.
Getting regular exercise
Regular exercise effectively reduces inflammation by improving circulation and lymphatic flow and reducing body fat. Aim for at least 20 minutes of heart-pumping activity five days a week, gradually increasing your duration. A 2017 study found that just 20 minutes of moderate exercise may be enough to decrease TNF levels, which could benefit those with low-grade inflammation.
Maintaining a healthy weight is crucial, as obesity can trigger inflammation through fat cells that release cytokines, leading to further immune responses and inhibiting weight loss.
Make sleep a proper priority.
If I had to suggest one thing for my patients, it would be to prioritize a consistent sleep schedule. Sleep is crucial for physical and emotional healing, and poor-quality sleep hinders that process.
Although staying up for work or social media may be tempting, going to bed at a reasonable hour is essential. Keep your room cool, dark, and comfortable, and remove distractions like the TV and phone. If you’re struggling to sleep, consider melatonin, which can help regulate your sleep cycle and has anti-inflammatory benefits.
Balancing hormones
Supporting hormone health can help regulate inflammation, as sex hormones like testosterone and estrogen influence inflammatory molecule production in both genders. Quality sleep, a balanced diet, stress management, and regular exercise positively affect sex hormones. However, individuals with conditions such as polycystic ovary syndrome may require medical assistance to address hormonal imbalances.
Stopping smoking
Quitting smoking reduces inflammation, lowers the risk of inflammatory conditions, and can add up to 10 years to life expectancy, according to the CDC.
You don’t need to make all these changes at once. Start with one habit and, once it’s routine, add another. Building good habits can help reduce chronic inflammation and improve your health both now and in the long run.
Summary
You can find vitamins that help reduce inflammation in vegetables, fruits, lean meats, fish, and fortified foods. These vitamins can also come in supplement form and may lower inflammation with fewer side effects than nonsteroidal anti-inflammatory drugs (NSAIDs) and prescription medications. Always speak with your healthcare provider before starting any vitamin supplements. Remember, vitamin supplements are not a replacement for a balanced diet.
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