Some natural supplements, such as omega-3 fatty acids, curcumin, and zinc, may help fight inflammation. However, some anti-inflammatory supplements may work better than others.

Inflammation is the body’s response to irritation, infection, and injury. Short term inflammation protects the body, while chronic inflammation can lead to long term pain and damage, such as in arthritis.

Anti-inflammatory medications help fight pain and chronic inflammation. However, these drugs are not safe for everyone, and extended use can lead to complications and side effects.

In this article, we describe some of the most effective anti-inflammatory supplements that people may wish to try, depending on the cause of their inflammation.

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Omega-3 fatty acids, which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements.

These supplements may help fightTrusted Source several types of inflammation, including vascular inflammation. Vascular inflammation is a significant risk factor for heart disease and heart attack.

Like many prescription anti-inflammatory medications, omega-3 fatty acids and fish oil may increase the risk of bleeding. People with bleeding disorders and those taking blood thinners should not use this supplement.

Curcumin, which is an active ingredientTrusted Source in turmeric, is a plant in the ginger family. Multiple studiesTrusted Source show that it may help reduce inflammation in many chronic conditions, including arthritis, inflammatory bowel disease, and psoriasis.

There are a few studies that showed curcumin alone was as effective as and better tolerated than the NSAID diclofenac.

Although it is safe to take curcumin with low doses of NSAIDs, higher doses may increase the risk of bleeding. Curcumin also increases the risk of bleeding in people taking blood thinners and those with bleeding disorders.

S-adenosylmethionine (SAM-e)Trusted Source is a substance that the body creates naturally. According to an older 2014 study, it plays an important role in the epigenetic regulation of genes. Epigenetic factors affect gene expression and behavior, turning some genes on or off and changing the effect of others.

Doctors sometimes recommend SAM-e to manage symptoms of depression, osteoarthritis, and certain liver conditions, as inflammation may play a role in each of these.

The Arthritis Foundation notes that some clinical trials have suggested that SAM-e may help relieve the pain and inflammation associated with various types of arthritis — sometimes as well as NSAIDs can.

The right dosage depends on the condition a person has. SAM-e may interact with a wide range of drugs, so people must not take it without first consulting a doctor.

Some research suggests that zinc is a potent anti-inflammatory that may support the immune system and reduce several markers of inflammation.

According to a 2018 paperTrusted Source, zinc has anti-inflammatory and anti-oxidative stress properties. Oxidative stress triggers inflammation and may increase the risk of a host of conditions, including cancer. Several studies have suggested that supplementing with zinc may reduce infection rates by approximately 66% among elderly participants, according to an older 2014 review.

The recommended daily intakeTrusted Source of zinc is is 11 mg for males and 8 mg for females. Taking more than 40 mg per day can be dangerous – long-term excess consumption can reduce immune function and lower a person’s ‘good’ cholesterol levels.

Zinc may interact with calcium, diuretics, and certain antibiotics, so people must talk to a healthcare professional before trying this supplement.

Doctors have long suspectedTrusted Source that green tea may fight inflammation, because people who live in regions that consume more green tea have lower rates of inflammation-related illnesses.

Research suggests that green tea may inhibit the production of certain inflammatory chemicals. It may also help slow cartilage lossTrusted Source, reducing the symptoms of arthritis.

However, green tea reduces the amount of folic acid and iron the body absorbs, so may not be suitable to consume for pregnant people and those with iron deficiency anemiaTrusted Source, respectively.

Boswellia serrata resinTrusted Source, or frankincense, may ease both inflammation and pain.

It may also help reduce cartilage loss and reverse autoimmune symptoms, according to the Arthritis Foundation.

The usual dosage is an extract containing 30% to 40% boswellic acids, which a person takes in 250 to 500 mg doses two to three times per dayTrusted Source. Combining frankincense with curcumin may increase its potencyTrusted Source.

Frankincense is typically safe, with few side effects. However, some people report abdominal pain and gastrointestinal problems such as diarrhea.

Capsaicin is the ingredient that gives hot peppers their heat. Substance P is a pain transmitter produced by the body. According to an older 2016 study, capsaicin temporarily reduces substance PTrusted Source, thereby reducing the body’s ability to feel and transmit pain.

It is typically available as a topical cream or patch and some research suggests that capsaicin may help with both nerve and muscular pain.Trusted Source

Capsaicin can irritate the skin and eyes, so it is essential to wash the hands thoroughly after use.

Cat’s claw comes from various uncaria plants, including Uncaria tomentosa and Uncaria guianensis.

Research suggests that cat’s claw may reduce various forms of inflammation. It is especially effectiveTrusted Source at inhibiting TNF-alpha, an inflammatory chemical in the body.

An older 2010 review noted that, although cat’s claw is generally safeTrusted Source, older case reports suggested that it may cause kidney failure in people with lupus. It may also cause nausea, though older laboratory studies suggested that it may have a protective effect against gut inflammation induced by the NSAID indomethacin.

Anti-inflammatory supplements do not work for everyone. In almost all cases, these supplements take time to reverse inflammation.

So, people who need immediate pain relief may want to try other options, either in addition to or instead of anti-inflammatory supplements. Some options include:

  • Over-the-counter (OTC) anti-inflammatory drugs: Medications such as ibuprofen, naproxen, and aspirin can help with inflammation-related pain. They may also reduce the swelling of a recent injury.
  • Prescription anti-inflammatory drugs: A wide range of prescription medications can help with inflammation and pain.

For a more long-term solution, another option is to try an anti-inflammatory diet. Some people focus on eating foods that reduce inflammation, while others avoid those that may trigger inflammation.

Several supplements have natural anti-inflammatory properties, including omega-3 fatty acids, curcumin, S-adenosylmethionine, and zinc. The efficacy of these supplements can vary depending on a person’s health and the underlying cause of inflammation.

As part of a nutritionally-balanced diet, vitamins A, D, and E, can all have anti-inflammatory effects.

Daily supplements, including omega-3 fish oil, curcumin, zinc, green tea extract, and S-adenosylmethionine, may all help reduce inflammation. Always talk with a medical professional before taking new supplements to check for possible interactions.

Natural anti-inflammatory supplements can help the body fight pain and inflammation. They may even help prevent some of the long term complications of chronic inflammation, such as cancer.

Before trying a new anti-inflammatory treatment, even a natural one, it is important to consult a doctor. Natural remedies can cause side effects and interact with other drugs.

When they work, however, they may reduce the need to take prescription or OTC medications.