Supplements to reduce inflammation
Science-Backed Supplements to Reduce Inflammation + Key Tests to Track Your Progress
Inflammation is your body’s natural defence, but when it turns chronic, it can silently harm your health. Persistent fatigue, stiff joints, slow workout recovery, skin flare-ups, or bloating may all be signs of low-grade inflammation.
This guide will help you understand:
- Which supplements can safely reduce inflammation
- How to measure inflammation with simple blood tests
- Who should avoid certain supplements and why
Check Your Inflammation: Key Blood Tests
Before starting supplements, check these markers of inflammation to know your baseline:
| Test | Significance | Normal Range / Indicator |
|---|---|---|
| hs-CRP (High Sensitivity C-Reactive Protein) | Measures systemic inflammation; high in cardiovascular risk | <1 mg/L = low risk |
| ESR (Erythrocyte Sedimentation Rate) | Indicates ongoing inflammation; non-specific | <20 mm/hr (men), <30 mm/hr (women) |
| IL-6 & TNF-α | Advanced markers of chronic inflammation | Lab-specific values |
| Ferritin | High levels may indicate inflammation or iron overload | 30–300 ng/mL (trend-based) |
| Fasting Insulin & HbA1c | Often linked to inflammation via insulin resistance | Insulin <10 µIU/mL preferred |
Top Supplements for Reducing Inflammation
Based on current research, here are the best supplements to help calm inflammation naturally, along with dosage, timing, and precautions:
1. Omega-3 Fatty Acids (Fish Oil / Algal Oil)
- Purpose: Reduces CRP, supports heart and joint health
- Dosage: 1–3 g/day of EPA + DHA
- Timing: With meals for better absorption
- Precautions: Avoid if on blood thinners; stop before surgery
- Reference: Tjakradidjaja, 2025
2. Probiotics
- Purpose: Balances gut bacteria and lowers systemic inflammation
- Dosage: 10–20 billion CFU/day
- Timing: 30 minutes before meals or at bedtime
- Precautions: Avoid in severely immunocompromised patients
- Reference: Pérez Guerra, 2025
3. Vitamin D
- Purpose: Supports immunity and reduces autoimmune inflammation
- Dosage: 1000–5000 IU/day (if deficient, under medical supervision)
- Timing: With fat-containing meal
- Precautions: Avoid in hypercalcemia or kidney stones
- Reference: Su et al., 2025
4. Icosapent Ethyl (Purified EPA)
- Purpose: Clinically proven to lower inflammation and heart risk
- Dosage: 2 g twice daily with meals
- Precautions: Avoid if allergic to fish or on multiple anticoagulants
- Reference: Abosheaishaa, 2025
5. Dietary Fiber & Prebiotics
- Purpose: Boosts SCFA production to reduce systemic inflammation
- Dosage: Start 5–10 g/day, increase to 15–20 g/day gradually
- Timing: With water, preferably in the evening
- Precautions: Avoid during severe bloating or active IBD flare
- Reference: Daien et al., 2025
6. Curcumin (Turmeric Extract)
- Purpose: Reduces cytokines and joint inflammation
- Dosage: 500–1000 mg/day with piperine for absorption
- Timing: With meals containing fat
- Precautions: Avoid in pregnancy without medical advice or with blood thinners
- Reference: Pinheiro et al., 2024
Legal & Medical Disclaimer: This blog is for general wellness and educational purposes only. It does not replace medical advice, diagnosis, or treatment. Always consult a qualified doctor before starting any supplement, especially if you are pregnant, breastfeeding, on medication, or have chronic conditions. By using this information, you acknowledge that all health decisions are at your own risk and under your doctor’s supervision.
