18 Natural Anti-Inflammatory Supplements

Which is best?

Anti-inflammatory supplements are an alternative treatment for inflammation. Inflammation contributes to many different conditions, from arthritis to digestive diseases.

Supplements are not as well-studied as conventional medication. Certain supplements, however, are believed to help reduce inflammation. Some people may choose supplements instead of over-the-counter medicines like Advil (ibuprofen) because they prefer products with natural anti-inflammatory properties.

This article covers 18 of the best-known anti-inflammatory supplements. If you’re considering trying one, discuss it with your healthcare provider to make sure it’s a good fit for you.

Someone with multiple supplements in their hand
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Boswellia

Boswellia is a tree that is found in parts of the Middle East, Africa, and India. Boswellia extract is also referred to as Indian frankincense. It’s made from the gum resin of the tree bark.

Classified as an Ayurvedic herb, Boswellia is thought to have anti-inflammatory properties. It may help relieve pain.

As a supplement, it is available as:

  • Pills
  • Capsules

A common dose is 300 milligrams (mg) three times a day.

Bromelain

Bromelain is a group of protein-dissolving enzymes found in the stem and fruit of the pineapple.

Bromelain may have an anti-inflammatory effect by changing various immune responses and pathways, especially when the immune system is already stimulated.

As a supplement, bromelain is available as:

  • Tablets
  • Capsules

A common dose is 500 to 1,000 mg taken daily.

Cat’s Claw

Cat’s claw comes from the dried root bark of a woody vine. The plant is found in the Amazon rainforest in Peru and other parts of South America.

Cat’s claw is thought to have anti-inflammatory properties by blocking TNF or the tumor necrosis factor (a substance in the body that causes inflammation).

It is available in:

  • Capsule
  • Tablets
  • Liquid
  • Teabags

A common dose is 20 mg to 30 mg of root bark extract taken daily.

Cayenne Pepper

Cayenne pepper is a variety of the Capsicum annuum pepper. It contains a compound called capsaicin that gives the spice its heat and is used as the active ingredient in topical pain-relieving creams such as Icy Hot Arthritis Therapy. Capsaicin can also be derived from other hot peppers, but many capsaicin supplements have “cayenne” in their names.

In addition to blocking pain signals, capsaicin directly inhibits immune proteins called cytokines that instigate inflammation in the body. By doing so, pain and swelling associated with arthritis and myalgia (muscle pain) may be eased.

When used for its anti-inflammatory effects, capsaicin is available in the following forms:

  • Topical gels and ointments
  • Transdermal patches
  • Capsules
  • Soft gels
  • Extracts

Topical preparations are used no more than three or four times daily when needed to treat pain. Use transdermal patches exactly as directed.

Manufacturers generally recommend dosages of 500 mg daily when cayenne is taken as a supplement. The overuse of cayenne supplements can lead to heartburn and stomach pain.

Chondroitin

Chondroitin is a part of human connective tissue found in bone and cartilage. In supplements, chondroitin sulfate typically is made from bovine trachea. It is also made from pork byproducts.

Chondroitin is believed to reduce pain and have anti-inflammatory properties.

The supplement may also improve joint function and slow the progression of osteoarthritis. Chondroitin is available in:

  • Capsule
  • Tablet
  • Powder forms

A dose of 800 mg to 1,200 mg each day is common.

Cinnamon

Cinnamon is thought to offer many health benefits, from lowering blood sugar and cholesterol to reducing inflammation. It contains a compound called cinnamaldehyde that gives the spice its fragrance but also appears to have potent anti-inflammatory effects.

Cinnamon, harvested from the bark of the cinnamon tree (Cinnamomum verum), contains other compounds called flavonoids that also have anti-inflammatory properties. These include flavonoids called catechins and procyanidins.

Cinnamon supplements are available as:

  • Capsules
  • Tablets
  • Gummies
  • Powders

A daily dose of around 1,000 mg is generally regarded as safe.

Curcumin

Curcumin is the bioactive compound of the spice turmeric. It is extracted and refined for use as a dietary supplement as well as a food coloring and cosmetic ingredient. Curcumin (also known by its chemical name diferuloylmethane) is what gives the spice its bright yellow color.

Studies suggest that curcumin has both anti-inflammatory and antioxidant effects. As an anti-inflammatory, curcumin may help relieve arthritis pain and reduce exercise-induced inflammation and muscle soreness.

It is available in the following formulations:

  • Tablet
  • Capsule
  • Softgel

Manufacturers generally recommend between 500 and 1,000 mg daily.

Devil’s Claw

Devil’s claw is a perennial shrub that grows in southern Africa. It has branching roots and shoots, lush foliage, and red flowers. Its name comes from the tiny hooks that cover its fruit.

The secondary roots that grow out of the main roots are called tubers. The roots and tubers are used for pain relief and anti-inflammatory effects. They are also used as a digestive aid.

Devil’s claw is available in the following forms:

  • Capsule
  • Tincture
  • Powder
  • Liquid

Daily tuber dosage should be limited to 4.5 mg daily or 1 to 2.4 g of extract.

Fish Oil

Fish oil supplements are made from the oils of cold-water fish, including:

  • Mackerel
  • Salmon
  • Herring
  • Tuna
  • Halibut
  • Cod

Fish oil is a source of omega-3 fatty acids (EPA and DHA). Omega-3s have an anti-inflammatory effect by blocking inflammation cytokines and prostaglandins.

Cytokines are proteins that signal the immune system to do its job. Prostaglandins are natural chemicals in the body that are secreted when there is an injury or inflammation. Omega-3s can help if you have rheumatoid arthritis.

Fish oil supplements are available as:

  • Capsules
  • Softgels

The maximum dose for DHA and EPA is up to 3 grams daily.

Flaxseed

The seed of the flax plant contains omega-3 and omega-6 fatty acids. Some of the fat in flaxseed oil converts to EPA and DHA. These are the same active ingredients in fish oil.

Flaxseed is available as:

  • Capsules
  • Oil
  • Ground meal
  • Flour

Capsules are available in 1,000 to 1,300 mg doses, but there is no recommended dose.

A common intake of ground or milled flaxseed is about 2 to 3 tablespoons daily. This can be added to your food throughout the day.

Ginger

Ginger is derived from the dried or fresh root of the ginger plant. It has been shown to have strong anti-inflammatory properties.

This is similar to some nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil (ibuprofen). Ginger works by blocking chemicals that cause inflammation.

Ginger is available in:

  • Capsules
  • Extract
  • Powder
  • Oils
  • Tea

People sometimes use up to 1 gram of ginger in three divided doses per day.

GLA

Gamma-linolenic acid (GLA) is a type of omega-6 fatty acid that is found in certain plant seed oils, such as:

The body can change GLA into anti-inflammatory chemicals.

GLA is available in:

  • Capsules
  • Oil

The maximum dose is up to 3 grams daily.

Green Tea

Green tea, made from the leaves of the Camellia sinensis plant, is known to be a potent antioxidant but also has significant anti-inflammatory effects as well.

Green tea is rich in anti-inflammatory compounds called polyphenols. This includes an especially potent polyphenol called epigallocatechin-3-gallate (EGCG) that can help reduce inflammation in blood vessels. This may, in turn, reduce the risk of heart disease.

Some studies suggest that drinking three to five cups of green tea daily can lower the risk of death from heart disease by 41% when paired with exercise and a heart-healthy diet.

When used as a dietary supplement, green tea is available in the following forms:

  • Loose tea
  • Tea bags
  • Extracts
  • Soft gel extracts
  • Capsules

Supplements manufacturers recommend between 500 and 1,000 mg per day. You can also drink it as a tea three to five times daily, although it contains high amounts of caffeine that can cause jitteriness.

MSM

Methylsulfonylmethane (MSM) is an organic sulfur compound that is naturally found in:

  • Fruits
  • Vegetables
  • Grains
  • Animals
  • Humans

However, as food is processed, the MSM is destroyed. MSM supplements are used to reduce pain and inflammation associated with arthritis.

MSM comes in:

  • Tablet
  • Capsules
  • Liquid
  • Powder
  • Topical creams

A common oral dose is 2 to 6 grams daily with meals.

Quercetin

Quercetin is a chemical that is found in various foods, including:

Quercetin is recognized for having anti-inflammatory properties. It blocks pro-inflammatory chemicals, such as leukotrienes and prostaglandins.

Due to limited research, there is no recommended or usual dose. The maximum dose is up to 1 gram daily.

Thunder God Vine

Thunder god vine comes from the skinned root of a vine-like plant found in Asia. The Chinese herbal remedy has been used to treat:

There have not been many studies on the benefits of thunder god vine done in the United States. As a result, there is no recommended daily dosage for the extract.

Turmeric

Turmeric is a perennial, lily-like shrub that mainly grows in India and Indonesia. It also grows in other tropical regions.

Turmeric is part of the ginger family. The roots are dried to a yellow powder. Then they are used in foods, curries, and Ayurvedic medicine. Turmeric is recognized for its anti-inflammatory properties. It works by blocking inflammatory cytokines and enzymes.

It is available as:

  • Capsules
  • Spice

A common dose for capsules is 500 mg taken one to three times per day, but recommended dosages can vary widely.

Vitamin D

Vitamin D is a group of fat-soluble vitamins commonly sold in supplement form. Vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol) are the two forms most important to human health.

Vitamin D3 is more effective than vitamin D2 at raising vitamin D levels circulating in the blood (in a form known as 25-hydroxycholecalciferol, 25-hydroxyvitamin D2, or 25[OH]D). There is evidence that higher levels of 25[OH]D may help relieve inflammation related to infections and inflammatory bowel disease (IBD).

It is available in the following forms:

  • Soft gels
  • Tablets
  • Injections in a healthcare provider’s office

Recommendations for oral vitamin D3 range from 2,000 to 5,000 international units (IU) daily.

Which Anti-Inflammatory Supplement Is Best?

The anti-inflammatory supplement that is “best” is ultimately the one that works best for you. With that said, there can be a case made for vitamin D given that it is essential for human life. As beneficial as the others may be, the same cannot be said.

Even so, you don’t necessarily need a vitamin D supplement if you are getting enough from your diet and simply being out in the sun.

Moreover, there is no evidence that vitamin D—or any other dietary supplement for that matter—can treat any medical condition.

That’s not to say that supplements like vitamin D or chondroitin are of no benefit to conditions like arthritis. But they should be used as part of a holistic treatment plan which may involve a change in diet, weight loss, exercise, over-the-counter pain relievers, and prescription drugs.

As supplements are not strictly regulated in the United States, it is in your best interest to opt for supplements that have voluntarily submitted for certification by an independent certifying body like U.S. Pharmacopeia (USP), ConsumerLab, or NSF International.

Certification does not mean that the supplement works or is safe for all people. It simply confirms that the ingredients listed on the product label are in the correct amounts and that no impurities have been found.

Summary

If you have a condition like arthritis, anti-inflammatory supplements may help you deal with pain and inflammation. Supplements will not prevent, treat, or cure any disease, but you may experience some benefits.

22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Carol Eustice
Carol Eustice is a writer covering arthritis and chronic illness, who herself has been diagnosed with both rheumatoid arthritis and osteoarthritis.