Inflammation gets a bad rap, but it’s actually part of your immune system’s healing process when you are injured or get sick. The problem arises when inflammation becomes chronic—say, from certain autoimmune disorders, chronic diseases, or smoking. In these cases, finding the right anti-inflammatory supplement may benefit you.
A well-rounded diet rich in anti-inflammatory nutrients, such as omega-3 fatty acids, vitamin D, vitamin C, ginger, and turmeric, is ideal. However, not everyone manages to consume enough food sources containing these nutrients. Supplements can help to provide a more concentrated dose which may be particularly beneficial for people with high levels of inflammation or who struggle to eat enough anti-inflammatory foods. For instance, research has shown that turmeric supplements may reduce arthritis pain, says Sheri Berger, RDN, CDCES, a registered dietitian and nutrition consultant for Health Insiders. Similarly, fish oil supplements have been shown to lower inflammation in people with various health conditions such as cancer, diabetes, and kidney disease, says Berger.
We spoke with registered dietitians, researched the literature, and scoured the internet to determine the best supplements for inflammation.
What Registered Dietitians Want You to Know
- What to expect: The length of time it takes to see results from anti-inflammatory supplements depends on the product and your consistency with taking them. According to Alyssa Pacheco, RD, and Berger, it can take up to 2–3 months of consistent supplementation to see results. The most common side effects of anti-inflammatory supplements are gastrointestinal ones like loose stools or heartburn. If taken in excess, certain supplements can also cause liver toxicity.
- How much to take: Turmeric, ginger, collagen, glucosamine, and chondroitin do not have dosage recommendations since these are not essential nutrients. How much you need of a nutrient will depend on if you are deficient and other health considerations. Vitamin D and vitamin C also have tolerable upper limits (UL), which is the amount you should not exceed in a day to prevent toxicity or adverse effects. The UL for vitamin D is 10o micrograms (4,000 IU), and the UL for vitamin C is 2,000 milligrams. For omega-3 fatty acids, there is no official UL, but the FDA has found that supplementation up to 5 grams/day appears to be safe if recommended by a trusted healthcare provider.
- Seek a professional first: Anti-inflammatory supplements, like any supplement, may interact with certain prescription medications. For example, curcumin supplements may increase your risk of bleeding if you’re on an anticoagulant or antiplatelet medication, says Dolores Woods, RDN, a registered dietitian with UTHealth Houston School of Public Health. If you are taking a prescription medication, check with a trusted medical provider or pharmacist before starting an anti-inflammatory supplement.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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Key Specs
Servings per container: 30 | Serving size: 1 tablet | Main Ingredients: 630 mg organic turmeric blend, 50 mg organic fermented ginger root, 7 mg organic black pepper fruit extract, 4 mg probiotic blend | Third-Party Tested: Yes, ConsumerLab.com
Why We Recommend It
Garden of Life’s mykind Organics Maximum Strength Turmeric is third-party tested and includes both turmeric and ginger to fight inflammation. Turmeric has a very long history of being used in Ayurveda and East Asian medical systems to treat ailments, including joint and digestive issues.
Berger says that curcumin—the active compound in turmeric—reduces inflammatory mediators in the body by neutralizing free radicals (small, unstable molecules) that can damage cells and DNA. Plus, a recent study found evidence that curcumin may reduce pain and inflammation in people with arthritis; however, the research is still fairly sparse and low-quality so more is needed. This supplement also includes black pepper extract, which is often used to enhance the bioavailability of curcumin, says Woods.
Additionally, ginger contains antioxidants that have been shown to decrease inflammatory markers in people with conditions such as type 2 diabetes, osteoarthritis, and undergoing chemotherapy. Plus, it has probiotics that may aid with digestion.
Keep In Mind
This supplement has a high dosage of curcumin, so the likelihood of experiencing side effects such as digestive discomfort is higher. Plus, turmeric may interact with blood thinners or blood pressure medications, so be extra careful and speak with a doctor before starting this supplement if you’re taking one or both of these kinds of medication.
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Key Specs
Servings per container: 60 | Serving size: 2 capsules | Main Ingredients: 500 mg curcumin phytosome | Third-Party Tested: Yes, NSF
Why We Recommend It
For a single-ingredient turmeric supplement, Thorne’s Curcumin Phytosome is our recommendation because it’s NSF certified, which means the product has been tested to verify labeling accuracy, purity, and potency. It is also coated in a phytosome, a special layer made from plants, for enhanced absorption.
A lot of turmeric supplements have added ingredients that may or may not have research to support their effectiveness, so we like that this one’s only active ingredient is curcumin root. In fact, a recent study found that this form of curcumin—the active compound in turmeric—reduced inflammatory mediators in patients with chronic kidney disease. Plus, there were no adverse effects after patients took 500 mg tablets twice per day for three months, the same dosage in this supplement.
Curcumin has been shown to reduce inflammation and oxidative stress related to various chronic diseases, and both Berger and Woods recommend it for reducing inflammation. It’s gluten- and dairy-free, so it’s suitable for various allergies, and it can be purchased in two strengths.
Things to Consider
Curcumin can interact with blood thinners or blood pressure medications, so if you’re on one of the kinds of medications, make sure to speak with your doctor before starting a curcumin supplement.
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Key Specs
Servings per container: 30 | Serving size: 2 fish gels | Main Ingredients: 650 mg EPA, 450 mg DHA, 180 mg other Omega-3s | Third-Party Tested: Yes
Why We Recommend It
Omega-3 fatty acids from sources such as fish or fish oil help inhibit inflammatory processes and compounds. They also help increase substances in the body that fight inflammation (anti-inflammatory mediators). Research has found omega-3 fatty acids can benefit people with rheumatoid arthritis and support heart health.
Nordic Naturals’ ProOmega Fish Oil is third-party tested and recommended as a top choice by one of our experts for this story, Pacheco. Pacheco recommends fish oil because it’s rich in omega-3 fatty acids, including EPA and DHA that combat inflammation. Pacheco explains that our bodies are not very effective at producing them, so getting them from food sources or supplements is usually necessary.
A common complaint of fish oil supplements is fishy burps, but Pacheco says that this pick doesn’t cause this unpleasant side effect. Plus, she says the dosage of EPA and DHA is ideal, unlike many other fish oil supplements with lower amounts of these two omega-3s.
Keep In Mind
Fish oil supplements may cause side effects such as loose stools and heartburn, says Pacheco. They may also interact with blood thinners and can cause an allergic reaction in patients with a seafood allergy. Additionally, since they’re made with fish, they’re not suitable for a vegan diet; an algae-based omega-3 supplement is recommended instead.
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Key Specs
Servings per container: 180 | Serving size: 1 softgel | Main Ingredients: 25 mcg (1000 IU) cholecalciferol | Third-Party Tested: Yes, USP
Why We Recommend It
Nature Made’s 1000 IU Vitamin D supplement is a great option for preventing vitamin D deficiency and its potential link to chronic inflammation. It has a moderate dose of vitamin D to prevent a deficiency without risking toxicity and is third-party tested and USP-verified.
Studies suggest a connection between low vitamin D status and chronic inflammatory conditions such as inflammatory bowel disease, chronic kidney disease, nonalcoholic fatty liver disease, and heart disease. A recent study (2001–2018) found that 22% of Americans had a moderate vitamin D deficiency, with higher rates among non-Hispanic black Americans, women, and young adults. Deficiency was also highest during winter months. A simple blood test can determine your vitamin D levels. However, for preventing deficiency, Nature Made’s moderate dose of 1000 IU is a good choice and can help prevent a deficiency without overdoing it.
Keep In Mind
If you’re already deficient in vitamin D, your doctor or dietitian may recommend a higher dose than this. However, if you’re just looking to prevent a deficiency while reducing inflammation risk, this supplement is a great option. The benefit of this supplement is that it stays close to the recommended daily value, minimizing your risk of toxicity.
Vitamin D supplements can interact with drugs, including orlistat, statins, steroids, and thiazide diuretics, so speak with your doctor before starting a vitamin D supplement if you’re taking one of these medications.
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- Third-party tested
- Also an antioxidant
- Gluten-free and vegan
Key Specs
Servings per container: 45 | Serving size: 1-2 tablets (500 mg per tablet) | Main Ingredients: 500 mg vitamin C (calcium ascorbate, citrus bioflavonoid complex) | Third-Party Tested: Yes, Consumer labs
Why We Recommend It
Vitamin C isn’t just for fighting off colds. Studies suggest this powerful antioxidant can also help to reduce inflammation by neutralizing free radicals, which are unstable molecules that can cause cell damage and contribute to inflammation. Further evidence comes from another small study that found that people with hypertension and/or diabetes who took 500 mg of vitamin C twice daily experienced a decrease in inflammatory markers.
For a gentle and effective Vitamin C supplement, we recommend Ester-C Vitamin C 500 mg. This third-party tested formula may also be easier on your stomach because it contains calcium ascorbate to help make it less acidic. It contains additional antioxidants, citrus bioflavonoids, added to enhance your body’s absorption of Vitamin C.
Keep in mind that many Americans consume enough vitamin C from food, so supplementation may not be necessary for everyone. That being said, the risk of toxicity is low, so most people will be okay to take a supplement as long as they don’t exceed the recommended dosage. Also, this pill is on the larger side, so some people may have difficulty swallowing it.
Keep In Mind
No matter whether you get your vitamin C from food or supplements, if you’re 19 and older, you should not exceed 2,000 mg. Be mindful of how much vitamin C you get from food and other supplements before adding this to your regimen. Vitamin C may interact with chemotherapy radiation treatment and statins, so don’t start taking a supplement without consulting with your doctor first. High doses of vitamin C can also lead to digestive discomfort.
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Key Specs
Servings per container: 120 | Serving size: 1 capsule | Main Ingredients: 10 mg collagen from chicken cartilage | Third-Party Tested: Yes, ConsumerLab.com
Why We Recommend It
Many popular collagen supplements focus on types I and III, but Healthy Origins’ Undenatured Collagen-II is one of few supplements with undenatured collagen type II—the kind that supports joint health.
Studies show this type of collagen can reduce joint pain in patients with or without preexisting joint disease. A 2022 study found that taking 40mg of UC-II collagen for 24 weeks significantly improved knee mobility in healthy people with activity-related joint discomfort. Another study demonstrated that UC-II collagen not only reduced joint pain in patients with rheumatoid arthritis (RA), but it produced fewer adverse effects than methotrexate—a common medication for RA.
We like that this supplement is third-party tested, and you only have to consume one capsule to get 40 mg of UC-II derived from chicken cartilage with 10 mg of total collagen. Plus, it’s gluten-free.
Keep In Mind
This collagen is made from chicken, so it’s not vegan- or vegetarian-friendly. Also, despite being a source of protein, it’s not a complete protein, so it doesn’t promote muscle growth and recovery post-workout like other protein powders. You should take it on an empty stomach before bed according to the manufacturer’s directions for use.
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Key Specs
Servings per container: 90 | Serving size: 1 capsule | Main Ingredients: 250 mg ginger extract, 225 mg ginger powder | Third-Party Tested: Yes, Intertek
Why We Recommend It
Ginger contains strong anti-inflammatory and antioxidant properties, and our top pick for a reliable daily ginger supplement is from the trusted supplement company NOW Foods. Their Ginger Root Extract offers a modest dose of 250mg of ginger extract and 225 mg of ginger powder per capsule, this allows you to adjust your intake by taking more or less as needed. It’s also free from common allergens like soy, nuts, dairy, eggs, and gluten and suitable for vegan diets.
Similar to anti-inflammatory medications like Ibuprofen, ginger may offer pain relief. According to Berger, ginger contains active compounds thought to turn off genes that create inflammation. This could potentially improve symptoms of chronic inflammation such as with arthritis. Most studies used dosages of 500–1500 mg of ginger daily, which you can easily achieve by taking multiple capsules of this supplement throughout the day.
It’s also rich in antioxidants that have been shown to decrease inflammatory markers in people with health conditions such as type 2 diabetes, knee osteoarthritis, and cancer. Some studies also show that ginger helps with digestive function and nausea and vomiting in pregnancy, although research is mixed.
Keep In Mind
Ginger, particularly in high doses, might result in side effects like heartburn, diarrhea, mouth and throat irritation, and abdominal discomfort. Also, there isn’t enough research to support ginger’s effectiveness in treating knee osteoarthritis, per the National Center for Complementary and Integrative Health. While this supplement has been third-party tested for manufacturing practices, the potency has not been verified, which is more common with herbal supplements.
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- USP-verified
- Anti-inflammatory blend
- Gluten-free
Key Specs
Servings per container: 60 | Serving size: 2 capsules | Main Ingredients: 50 mcg (2000 IU) vitamin D3, 75 mg sodium, 1.5 g glucosamine hydrochloride, 800 mg chondroitin sulfate sodium, 750 mg methylsulfonylmethane (MSM) | Third-Party Tested: Yes, USP
Why We Recommend It
Nature Made’s Glucosamine Chondroitin Complex With MSM Triple Strength‡ + Vitamin D3 includes a mix of anti-inflammatory nutrients to help manage osteoarthritis, and it’s USP verified.
Glucosamine and chondroitin are touted for improving arthritis symptoms. The science shows some mixed results on their effectiveness; some studies find them to be effective at reducing pain and improving joint structure, while others find little to no evidence of their benefits. The most promising benefits have been found for arthritis of the knee and hand. That being said, the only serious side effect researchers have found is an interaction with the blood thinner Warfarin, so it’s safe for most people with arthritis to try.
Additionally, vitamin D supplementation and maintaining normal vitamin D levels have been shown to improve symptoms amongst patients with knee osteoarthritis over the course of two years. This supplement has double the amount of vitamin D of our top vitamin D pick, Nature Made’s Vitamin D3 1000 IU, but still well below the UL of 4,000 IU. So, it’s good for preventing or potentially even treating a deficiency.
Things to Consider
The ingredients in this supplement may interact with warfarin, orlistat, statins, steroids, and thiazide diuretics, so speak with your doctor before taking this supplement if you’re on any of these drugs. Plus, MSM can cause side effects such as digestive upset and a skin rash, and some people may be allergic to it. Also, note that this supplement is not vegan-friendly since it contains shellfish.
Benefits of Anti-Inflammatory Supplements
Anti-inflammatory supplements provide higher, concentrated amounts of nutrients that can help reduce inflammation. While most of these nutrients can be obtained from food sources, a supplement may be warranted in certain cases and can provide the following benefits.
- Correct a deficiency. If you are deficient in vitamin C or vitamin D, a supplement can help reverse the deficiency. You’ll likely see benefits quicker and more profoundly than those who aren’t deficient.
- Cover nutritional gaps. If you struggle to incorporate food sources of anti-inflammatory nutrients such as fatty fish, citrus fruit, dark leafy greens, ginger, and turmeric then a supplement may help improve your nutritional intake to reduce inflammation. For example, Woods says you may want an omega-3 supplement if you don’t have access to foods like salmon, which is high in omega-3s.
- Help manage inflammatory disease symptoms. Since arthritis is an inflammatory disease, increasing your intake of anti-inflammatory nutrients may help manage symptoms. Berger recommends turmeric and ginger since research has demonstrated their effectiveness in reducing arthritis symptoms. Those with other inflammatory diseases like psoriasis, inflammatory bowel disease, and heart disease may also benefit from anti-inflammatory supplements. Just check with a healthcare professional to ensure that they won’t interfere with any medications you may be taking.
How We Select Supplements for Inflammation
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
We spoke with registered dietitians about the best supplements for inflammation to inform our top picks. We then researched dozens of options to find the best ones on the market. We considered the following qualities when choosing our top picks:
- Third-party testing: Since the FDA does not review dietary supplements for safety or dosage accuracy before they go to market, we ensured our top picks were third-party tested whenever possible. This is also important to ensure labeling accuracy, purity, and potency.
- Research-backed benefits: Inflammation is a hot topic, so there are a lot of supplements that claim to fight it; however, not all of them are backed by research. We spoke with experts and did a deep dive into the research to be sure the supplements we recommended had evidence to support their benefits.
- Additional ingredients: Many supplements for inflammation have a long list of ingredients that may not be backed by research. We reviewed the ingredient lists of each of our picks to ensure the ingredients have research to support their benefits.
- Dosage: Some supplements provide extremely high doses of nutrients that may not be safe to take regularly. We considered the dosage when selecting supplements and provided recommendations similar to those recommended by research.
- Form: Anti-inflammatory supplements can be taken in tablets, capsules, gummies, powders, or liquids. When selecting our top picks, we considered the form to optimize value, convenience, and accessibility.
Why Third-Party Testing Matters
Supplements that are not third-party tested run this risk of labeling inaccuracy. The claimed dosage may be higher or lower than the actual dosage, and they may be contaminated with other ingredients or heavy metals above safe levels. For example, some ginger supplements contain a different amount of ginger than the label claims or lead contamination above safe levels. The same is true for turmeric supplements. Therefore, we recommend finding third-party tested supplements and/or ones from reputable brands to be sure that what the label claims is accurate.
Pay Attention to These Ingredients
There are some ingredients you may find in anti-inflammatory supplements to be particularly mindful of:
- Gelatin. Many supplements in capsule form contain gelatin and, therefore, are not vegan-friendly.
- Piperine. Some turmeric supplements—including Garden of Life mykind Organics Maximum Strength Turmeric—contain piperine, a compound found in black pepper, to enhance absorption. It can alter the bioavailability of some drugs, so you should speak with your doctor before starting a supplement that contains piperine if you are taking any medications.
- Probiotics. Some anti-inflammatory supplements include probiotics to aid with digestion. Probiotic supplements are generally safe but researchers still have lots of questions about their effectiveness for improving health.
Our Experts
We interviewed three registered dietitians to get their insights on what the best kinds of supplements for inflammation are, who should or shouldn’t take an anti-inflammatory supplement, how long it takes to see results and potential side effects from these supplements.
We considered their insights when selecting our top picks and suggesting who should take an anti-inflammatory supplement. The experts we spoke to are:
- Dolores Woods, RDN, a registered dietitian and nutritionist supervisor with UTHealth Houston School of Public Health
- Sheri Berger, RDN, CDCES, a registered dietitian, nutrition consultant for Health Insiders, and owner of Sheri The Plant Strong Dietitian, LLC
- Alyssa Pacheco, RD, registered dietitian and founder of The PCOS Nutritionist Alyssa
Why Trust Verywell Health
Isabel Vasquez RD, LDN is a registered dietitian, freelance health and nutrition writer, and the founder of Nourishing Narratives LLC. Her work is especially focused on helping individuals divest from a one-size-fits-all approach to health and connect with their unique needs. In her work as a dietitian, she regularly examines supplements to ensure they are high-quality before recommending them to her patients, clients, and readers.
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