10 Supplements That May Help Fight Inflammation

Key takeaways

• Chronic inflammation can increase your risk of developing certain underlying conditions, including type 2 diabetes and heart disease.
• Research suggests that some dietary supplements, such as curcumin, fish oil, ginger, and resveratrol, can help reduce chronic inflammation and support overall well-being.
• Ensure that any supplements you buy are from a reputable manufacturer, preferably with a certified Good Manufacturing Practices (cGMP) facility. It’s important to follow the dosage instructions on the product packaging, and consult with a doctor before trying them.

Inflammation is a natural short-term immune response to trauma, illness, and stress. However, long-term inflammation can be caused by lifestyle habits like inadequate sleep, smoking, and lack of physical activity.

Anti-inflammatory foods, exercise, adequate sleep, and stress management may help reverse chronic inflammation. Sometimes, getting additional support from supplements may also be useful.

Here are 10 supplements that research shows may help reduce inflammation.

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Curcumin is a compound found in the spice turmeric, which people commonly use in Indian cuisine and is known for its bright yellow hue. It provides several impressive health benefits.

Curcumin may help decrease inflammation in diabetes, heart disease, inflammatory bowel disease, and cancer, among other conditions.

It also appears to be beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.

A 2025 systematic review and meta-analysis found that people with knee osteoarthritis who took curcumin had reduced levels of the inflammatory markers C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α) compared with those who received a placebo.

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While these benefits are possible, curcumin is poorly absorbed into your bloodstream because its bioavailability (the rate at which your body absorbs a substance) is limited.

Black pepper — and a component of black pepper called piperine — can significantly boost the absorption of curcumin. For this reason, many curcumin supplements also contain piperine.

When cooking, you can use turmeric and black pepper together to ensure optimal absorption of the curcumin.

Up to 500 mg of curcumin per day is usually safe, but people taking higher doses in studies

Fish oil supplements contain omega-3 fatty acids. They

The two primary omega-3s your body obtains from fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body converts them from alpha-linolenic acid (ALA), which is an essential fatty acid.

DHA, in particular, has been shown to have anti-inflammatory effects that

Some

Fish oil dosages

If you have a compromised immune system or you’re taking a blood thinner, consult with a healthcare professional before taking fish oil.

Ginger root is commonly used in cooking and has a history of use in herbal medicine. It’s also a home remedy for indigestion and nausea, including morning sickness during pregnancy.

Two components of ginger — gingerol and zingerone — may help reduce inflammation related to several health conditions, including type 2 diabetes. Ginger consumption may also positively impact HbA1c (blood sugar management over 3 months) over time.

The authors of a

However, they also highlighted that while ginger may have potential as a complementary therapy, overall, it does not have a statistically significant impact on blood sugar management in people with type 2 diabetes.

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Up to 2 g of ginger daily is usually safe, but higher dosages

Resveratrol is an antioxidant found in grapes, blueberries, and other fruits with purple skin. It’s also found in red wine, dark chocolate, and peanuts.

It’s been widely studied for its anti-inflammatory potential in people with chronic conditions like

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Most resveratrol supplements contain 150 to 500 mg per serving and have no significant side effects. However, you should consult a healthcare professional before using resveratrol if taking a blood thinner.

Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it helps reduce inflammation,

A 2025 study found that spirulina supplementation in people with relapsing-remitting multiple sclerosis significantly reduced pro-inflammatory markers in comparison to a placebo. However, further research into this topic is necessary.

Up to 8 g of spirulina per day is usually safe. Many people add it to their shakes or smoothies because it comes in powder form.

There are no known significant side effects, but people with autoimmune conditions may want to avoid it because it may worsen their condition due to its potential immune-strengthening properties.

Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties.

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Researchers have noted

Over the long term, adults shouldn’t take more than 4,000 IU per day. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time,

Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency. Bromelain is the reason pineapple leaves a burning sensation if you eat too much.

However, it also has

Scientists have conducted little research on bromelain’s anti-inflammatory properties in humans, but it does appear to be helpful in

Most bromelain supplements contain 500 mg of bromelain per serving and have no reported side effects.

Green tea has long been used in traditional medicine, and it’s rich in compounds that may provide many health benefits, such as epigallocatechin-3-gallate (EGCG), caffeine, and chlorogenic acid.

One potential benefit is that it’s extremely anti-inflammatory.

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You can buy EGCG or green tea extract supplements, but be aware that green tea extract supplements will contain caffeine unless labeled otherwise.

Garlic, like ginger, pineapple, and fatty fish, is a common food rich in anti-inflammatory compounds.

Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that

In one

They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases.

Garlic supplements come in various dosages, are

Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It’s a powerful antioxidant, reducing inflammation by neutralizing free radicals that cause oxidative damage to your cells.

It

In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and

In healthy people, though, doses

It’s also possible to meet your vitamin C needs through diet alone — green, red, orange, and yellow fruits and vegetables are all rich sources.

Anyone interested in taking a supplement should check with a healthcare professional first. This is especially important if:

• you’re pregnant or nursing
• you have a medical condition
• you take other supplements or any over-the-counter (OTC) or prescription medications

Then, there are a few other things to keep in mind:

• It’s best to buy supplements from a reputable manufacturer, preferably with a certified Good Manufacturing Practices (cGMP) facility (which ensures they meet Food and Drug Administration requirements), and engage in third-party product testing.
• Follow the dosage instructions on the product packaging.

Ideally, you can get your anti-inflammatory nutrients from whole foods, but supplements may help — especially if your diet lacks nutrients and antioxidants.

If you think supplements may help you, consider connecting with a healthcare professional, such as a registered dietitian or primary care doctor.

Long-term inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders.

Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — can potentially reduce inflammation in your body.