Eating whole foods high in vegetables, fruit, quality protein and low in sugar and additives is the best approach to lowering your inflammation levels. But, there are times when a supplement might be in order as well. Here are some of the most anti-inflammatory herbs and supplements available.
- Turmeric/Curcumin: We talked quite a bit about turmeric/curcumin in Diseaseless, but you can find turmeric in capsule and tablet form as well. Recommended dosing is about 400-600 mg a day (in divided doses). If you have any history of gall bladder disease, talk to a qualified health professional first, though.
- Ginger: Ginger is best freshly grated onto your food, but it is available as a tea and in supplement form. If you are taking ginger as a tea, drink 3-4 cups a day. If you are taking it as a supplement, about 1000 mg a day in divided doses is recommended.
- Garlic is not only a tasty addition to just about every meal, it can also come in supplement form. Garlic is not only anti-inflammatory, but it is good for your heart, decreases fats like cholesterol in the blood and is a natural antibiotic.
- Parsley is a great anti-inflammatory herb. It is most easily taken as a tea—take about 1 teaspoon of parsley and steep it in a cup of boiled water. Drink 3-4 cups a day. It is also a diuretic, so you should know you might be visiting the bathroom a bit more often!
- Cinnamon can be used to reduce inflammation—it also has the advantage of balancing blood sugar as well. 200-300 mg can be taken daily
- White willow bark is a traditional anti-inflammatory herb. It contains an aspirin-like substance without the side effects of aspirin. It can be taken as a tea or as a supplement (400 mg, 2-3 times a day)
- Milk thistle is traditionally used to support the liver—since the liver is the main detoxifying organ, supporting the liver can reduce inflammation. You can have it as a tea 3-4 times a day or as a supplement (350 mg twice a day).
- Omega-3 fatty acids. There are two main omega-3 fatty acids. They are EPA and DHA and you should be looking for a supplement that has roughly twice as much EPA as DHA. The total amount of the two omega-3 fatty acids should be 2000-3000 mg a day if you are looking to reduce your inflammatory levels.
- Borage oil contains an Omega-6 fatty acid, but this particular fatty acid is an anti-inflammatory one. The generally recommended dose to decrease inflammation is 1000 mg twice a day.
- CoQ10 is needed in every cell of the body—its original name was ubiquinone because it was ubiquitous or found everywhere. The generally recommended dose to decrease inflammation is 100 mg every day.
As always, before you begin using any herb or supplement, consult a qualified healthcare professional for your best dosages.