Are you overwhelmed by the supplement aisle? You’re not alone. With so much conflicting advice, it can be overwhelming to know which supplements truly help — and which are just hype.
In our series of Better Health Through Smarter Supplements, I talk with you about supplements that I recommend to patients:
- Benefits for each supplement
- How to take for maximum effectiveness
- What the research says
- Conditions that each supplement benefit
This discussion focuses on chronic inflammation that is at the root of many modern health problems — from joint pain and heart disease to gut issues and brain fog. While acute inflammation is a natural healing response, low-grade chronic inflammation can silently damage tissues over time. That’s why managing it is key to healthy aging and optimal performance.
About Chronic Inflammation
Inflammation is the body's natural response to defend against harmful substances. When your cells become damaged, your body releases chemicals that trigger a response: blood vessels become dilated and healing cells rush to the site. Swelling quickly occurs. If tissue damage is due to trauma, infection, or toxins, your body will produce acute inflammation that starts rapidly and lasts for a few days to a few weeks.
Chronic inflammation, on the other hand, is slow, long-term inflammation that lasts for prolonged periods, from several months to years. The severity and effects of chronic inflammation can vary depending on the initial cause and your own body’s innate ability to heal. Musculoskeletal conditions that go untreated are key sources of chronic inflammation and are often the cause of arthritis in joints. Chronic inflammation can also be caused by diet, allergies, disturbed sleep, or chronic infections. When inflammation extends for long periods of time, your body stays in a constant state of alert, producing an excess amount of cells that, although intended to heal, instead damage the body.
Common Symptoms of Chronic Inflammation
- Body pain
- Low energy levels
- Anxiety, depression, and mood disorders
- Insomnia
- Weight changes
Natural Anti-Inflammatory Support
In addition to healthy nutrition, movement, and sleep, I recommend these 3 natural anti-inflammatory supplements — all backed by clinical research.
Curcumin (Turmeric) with Piperine: Nature’s Inflammation Fighter
Why: Curcumin is the active compound in turmeric — a powerful anti-inflammatory with antioxidant properties. The addition of piperine (black pepper extract) dramatically enhances absorption.
Benefits:
- Reduces joint and muscle pain
- Supports brain and cardiovascular health
- Neutralizes oxidative stress
Dosage: 500–1,000 mg curcumin + 5–10 mg piperine daily, with food.
Key research: Comprehensive reviews show curcumin’s efficacy in reducing inflammatory markers and improving symptoms of arthritis and other inflammatory conditions (PMID: 17569205). PMID: 29065496
Omega-3 Fatty Acids: Inflammation Modulation at the Cellular Level
Why: Omega-3 fatty acids (EPA & DHA) help balance inflammatory pathways and support cellular function across the entire body.
Benefits:
- Supports heart and vascular health
- Promotes brain clarity and mood balance
- Reduces joint stiffness and muscle soreness
Dosage: 1,000–2,000 mg EPA + DHA daily, with a meal.
Key research: Omega-3s modulate inflammatory mediators and lower C-reactive protein (CRP), improving outcomes in both cardiovascular and inflammatory disease (PMID: 28900017).
Bromelain
Benefits:
- Reduces inflammation
- aids digestion
- supports healing after injuries.
Dosage: 200-400 mg daily, taken on an empty stomach for anti-inflammatory effects
Key research: Research: Bromelain shows promise in reducing post-surgical swelling and inflammatory markers (PMID: 11577981).
Deep Dive into Curcumin/Turmeric
Curcumin has become a popular supplement due to multiple health benefits, that act primarily through its anti-oxidant and anti-inflammatory mechanisms.
It works in the body by blocking one of the metabolic pathways that leads to inflammation. A study in NIH Library of Medicine shows curcumin/turmeric to be a powerful antioxidant, anti-inflammatory, and effective in reducing the effects of arthritis. PMID: 29065496
Turmeric, a spice that has long been recognized for its medicinal properties, has received interest from both the medical/scientific world and from culinary enthusiasts, as it is the major source of the polyphenol curcumin. It aids in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people. In addition, a relatively low dose of the complex can provide health benefits for people that do not have diagnosed health conditions. Most of these benefits can be attributed to its antioxidant and anti-inflammatory effects. Ingesting curcumin by itself does not lead to the associated health benefits due to its poor bioavailability, which appears to be primarily due to poor absorption, rapid metabolism, and rapid elimination. There are several components that can increase bioavailability. For example, piperine is the major active component of black pepper and, when combined in a complex with curcumin, has been shown to increase bioavailability by 2000%. Curcumin combined with enhancing agents provides multiple health benefits. The purpose of this review is to provide a brief overview of the plethora of research regarding the health benefits of curcumin.
Final Thoughts
You don’t have to rely solely on NSAIDs or prescription medications to manage chronic inflammation. These natural, well-researched options can provide powerful support when used consistently.
If you’d like to personalize your supplement plan — or review your current approach — ask about a Supplement Review Consult at your next visit!
Previous blogs in this series. D3; NAC
Remember... quality of supplements is important.