🔥 Inflammation
The best foods & supplements to reduce inflammation
Chronic inflammation is linked to nearly every major disease. These evidence-backed foods and supplements can help bring it under control — starting at your next meal.
15Top Foods
7Supplements
5Lifestyle Guides
ResearchInformed
Top Inflammation Foods
Click to read guide🌿TurmericCurcumin blocks key inflammatory pathways at the molecular levelRead guide →
🫚GingerGingerols inhibit inflammatory enzymes COX-1 and COX-2Read guide →
🫐BlueberriesAnthocyanins reduce oxidative stress and inflammatory markersRead guide →
🌰WalnutsRich in ALA omega-3s that lower CRP and IL-6 levelsRead guide →
🫒Olive OilOleocanthal acts similarly to ibuprofen in the bodyRead guide →
🌾FlaxseedsHighest plant source of omega-3 ALA; reduces inflammation markersRead guide →
🥦BroccoliSulforaphane activates antioxidant defense pathwaysRead guide →
🌱SpinachHigh in quercetin and kaempferol — potent anti-inflammatory flavonoidsRead guide →
🥬KaleVitamin K and glucosinolates suppress inflammation pathwaysRead guide →
🍵Green TeaEGCG reduces pro-inflammatory cytokines throughout the bodyRead guide →
🍒CherriesAnthocyanins reduce uric acid and inflammation markersRead guide →
🧄GarlicAllicin and sulfur compounds have potent anti-inflammatory effectsRead guide →
🫙Black PepperPiperine enhances curcumin absorption by up to 2000%Read guide →
🍍PineappleBromelain enzyme reduces swelling and inflammatory markersRead guide →
🐟Fatty FishEPA and DHA omega-3s are the most potent dietary anti-inflammatoriesRead guide →
Recommended Supplements
Evidence-based picksThe active compound in turmeric, curcumin powerfully inhibits NF-kB — the master regulator of inflammation. Piperine (black pepper extract) is essential for absorption.
Typical dose: 500–1,000mg curcumin + 5–10mg piperine daily
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EPA and DHA are converted into resolvins and protectins — molecules that actively resolve inflammation. One of the most well-researched anti-inflammatory supplements.
Typical dose: 1,000–3,000mg combined EPA+DHA daily
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Vitamin D deficiency is strongly linked to elevated inflammatory markers. D3 regulates immune function and reduces chronic low-grade inflammation. Most people are deficient.
Typical dose: 2,000–5,000 IU daily (test your levels first)
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Low magnesium is directly associated with elevated CRP and IL-6. Magnesium plays a central role in over 300 enzymatic reactions, many of which regulate inflammation.
Typical dose: 300–400mg magnesium glycinate or malate daily
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A potent flavonoid found naturally in apples and onions. Quercetin inhibits histamine release and blocks multiple inflammatory pathways simultaneously.
Typical dose: 500–1,000mg daily, ideally with bromelain
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Zinc acts as a natural anti-inflammatory by inhibiting NF-kB signaling. Deficiency is common and significantly worsens inflammatory conditions.
Typical dose: 15–30mg zinc picolinate or bisglycinate daily
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Resveratrol (guide coming soon)
Found in grape skins and berries, resveratrol activates SIRT1 — an enzyme that suppresses inflammatory gene expression and protects against oxidative stress.
Typical dose: 150–500mg trans-resveratrol daily
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Lifestyle Recommendations
Beyond diet & supplements🔥
Sauna & Heat Therapy
Regular sauna use measurably reduces CRP and pro-inflammatory cytokines
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Cold Exposure
Cold therapy reduces systemic inflammation and lowers CRP levels
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Meditation
Mindfulness reduces inflammatory markers through cortisol regulation
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Zone 2 Cardio
Sustained aerobic exercise is one of the most powerful anti-inflammatory interventions available
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Sleep Optimization
Poor sleep is a primary driver of chronic inflammation — prioritizing it is non-negotiable
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From the blogFor informational purposes only. These recommendations are based on publicly available nutritional research and are not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement regimen, especially if you have a medical condition or take medications.