🔥 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.
15
Top Foods
7
Supplements
100%
Evidence-Based
Top Anti-Inflammatory Foods
Click to read guide
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Turmeric
Curcumin blocks key inflammatory pathways at the molecular level
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Ginger
Gingerols inhibit inflammatory enzymes COX-1 and COX-2
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Blueberries
Anthocyanins reduce oxidative stress and inflammatory markers
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Walnuts
Rich in ALA omega-3s that lower CRP and IL-6 levels
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Olive Oil
Oleocanthal acts similarly to ibuprofen in the body
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Flaxseeds
Highest plant source of omega-3 ALA; reduces inflammation markers
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Broccoli
Sulforaphane activates antioxidant defense pathways
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Spinach
High in quercetin and kaempferol — potent anti-inflammatory flavonoids
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Kale
Vitamin K and glucosinolates suppress inflammation pathways
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Green Tea
EGCG reduces pro-inflammatory cytokines throughout the body
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Cherries
Anthocyanins reduce uric acid and inflammation markers
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Garlic
Allicin and sulfur compounds have potent anti-inflammatory effects
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Black Pepper
Piperine enhances curcumin absorption by up to 2000%
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Pineapple
Bromelain enzyme reduces swelling and inflammatory markers
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Fatty Fish
EPA and DHA omega-3s are the most potent dietary anti-inflammatories
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Dark Chocolate
Flavanols reduce inflammatory markers and oxidative stress
Recommended Supplements
Evidence-based picksCurcumin (with Piperine)
The 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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Omega-3 Fish Oil (EPA/DHA)
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 D3
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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Magnesium
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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Quercetin
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
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
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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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.