WE ASKED DIETITIANS WHICH ANTI-INFLAMMATORY SUPPLEMENTS THEY RECOMMEND — HERE’S WHAT THEY SAID
- Our Top Picks
- Best With Curcumin
- Best With Ginger
- Best With Omega-3
- Best With Bromelain
While food should always be your foundation and first line of treatment for reducing inflammation, supplements can play a helpful role, explains Kathryn Durston, RDN, dietitian and owner of Naturally Good Nutrition. They offer therapeutic doses of beneficial nutrients that can fill in nutritional gaps and offer added support when lifestyle changes alone arent enough.
With so many options and ingredients available, weve done the research for you. By consulting experts, reviewing studies, and assessing product quality, weve curated the best recommendations to help you make an informed choice.
Our Top Picks for the Best Anti-Inflammatory Supplements
- Best with Curcumin:Thorne Curcumin Phytosome
- Best with Ginger:Mountain Rose Herbs Ginger Root Capsules
- Best with Omega-3:Nordic Naturals Ultimate Omega
- Best with Bromelain:NOW Quercetin With Bromelain
- Best with Garlic:Natures Truth Odorless Garlic
- Best withVitamin C:Solaray Quercetin With Bromelain & Vitamin C
- Best with Resveratrol:NOW Resveratrol
- Best with Green Tea:Life Extension Decaffeinated Mega Green Tea Extract
- Best with Boswellia:Thorne Boswellia Phytosome
- Best with Adaptogens:MegaFood Ashwagandha Complex
When to Consult Your Doctor
It is always best to speak with your healthcare provider before adding any supplement to your diet to make sure its safe and appropriate for your individual health needs. The U.S. Food and Drug Administration (FDA) doesnt regulate supplements the same way as prescription medications, which means the quality and effectiveness of products can vary.
Additionally, certain supplements might not be appropriate for everyone, especially those with chronic illnesses or individuals taking medications with potential interactions. For example, turmeric supplements can thin the blood, which may not be suitable if youre on blood-thinning medications.Your healthcare provider can help evaluate whether a particular supplement is safe for you.
Best With Curcumin
Thorne Curcumin Phytosome
Pros
- Designed with enhanced bioavailability
- Third-party tested and certified by the NSF
- Free from gluten, dairy, and soy
- Vegetarian-friendly formula
Cons
- Higher price than some competitors
- Larger capsules
Key Specs
- Form: Capsule
- Serving size: 2 capsules
- Active ingredients: Curcumin phytosome
- Third-party tested: Yes
Though the price point might seem high compared to some curcumin alternatives, and the capsules are on the larger size, Thornes products enhanced absorption, rigorous quality standards, and allergen-free formula make it a worthwhile investment.
Best With Ginger
Mountain Rose Herbs Ginger Root Capsules
Pros
- Organic, minimally processed ginger root
- Contains 500 mg of pure ginger root per capsule
- Odor-free and easy to take
- No unnecessary additives or fillers
Cons
- Larger capsules
- Only contains ginger
Key Specs
- Form: Capsule
- Serving size: 2 capsules
- Active ingredients: Organic ginger root
- Third-party tested: Yes
Alexandria Hardy, RDN, LDN, registered dietitian and owner of Pennsylvania Nutrition Services, praises this product for its ConsumerLab.com approval, where it received high marks for taste, price, and quality. The capsules odor-free design eliminates the pungent or spicy flavor associated with fresh ginger, making them an easy-to-consume option for those with sensitive preferences. Additionally, Mountain Rose Herbs demonstrates transparency by showcasing its commitment to organic sourcing and quality control.
A potential drawback for some may be its simplicity, as these capsules contain no additional ingredients beyond organic ginger root. However, this purity is a significant advantage for those seeking a straightforward, natural supplement without unnecessary fillers or additives. This product stands out as a trusted, high-quality choice.
Best With Omega-3
Nordic Naturals Ultimate Omega
Pros
- Made from sustainably sourced wild-caught fish
- Third-party tested, certified for purity
- Lemon flavor masks fishy aftertaste
- Offers liquid and gummy alternatives
Cons
- Capsules may feel large to some users
Key Specs
- Form: Softgels
- Serving size: 2 softgels
- Active ingredients: EPA, DHA
- Third-party tested: Yes
We chose Nordic Naturals Ultimate Omega for its exceptional quality, sustainable sourcing, and potent omega-3 content. My favorite omega-3 supplement is Nordic Naturals Ultimate Omega because it contains fish oil from wild-caught fish, meets strict purity standards from third-party testing, and is certified sustainable, says Glinski. She adds that every Nordic Naturals product has its own certificate of analysis available, which verifies potency, purity, and freshness.
We love that this lemon-flavored product doesnt taste fishy (or lead to the dreaded fish burps some other products can). While the softgels may seem larger for some, Glinski adds that the Ultimate Omega line also offers liquid and gummy forms, so those who dont like swallowing pills can still get the benefits.
Best With Bromelain
NOW Quercetin With Bromelain
Pros
- Combines bromelain and quercetin
- GMP quality assured for safety and purity
- Allergen-free and vegan-friendly
- Affordable price
Cons
- Limited research on optimal dosing
- May not suit those avoiding supplements with combined ingredients
Key Specs
- Form: Capsule
- Serving size: 2 capsules
- Active ingredients: Quercetin, bromelain
- Third-party tested: Yes
Best With Garlic
Natures Truth Odorless Garlic
Pros
- Easy-to-swallow softgel capsules
- GMP certified for safety and quality
- Free from common allergens
- Affordable and widely available
Cons
- Subtle garlic odor noticed by some users
- Can interfere with some medications
Key Specs
- Form: Softgel
- Serving size: 2 softgels
- Active ingredients: Garlic extract
- Third-party tested: Yes
Garlic is often associated with garlic breath and body odor, especially in raw form. Natures Truth minimizes this issue with its odorless formula, although some users do report a subtle garlic odor, but not taste. Its also important to note that garlic can interfere with certain medications when consumed as a supplement in high doses, so check with your doctor before starting. Overall, Natures Truth Odorless Garlic combines convenience, quality, and effectiveness into a budget-friendly option for reaping the health benefits of garlic.
Best With Vitamin C
Solaray Quercetin With Bromelain & Vitamin C
Pros
- Vitamin C supports antioxidant protection
- Includes other anti-inflammatory ingredients
- Affordable
Cons
- No standalone vitamin C option
- High-dose vitamin C can cause digestive upset for some
Key Specs
- Form: Capsule
- Serving size: 2 capsules
- Active ingredients: Vitamin C, quercetin, bromelain
- Third-party tested: Yes
Solaray Quercetin With Bromelain & Vitamin C also stands out for its affordability. Its a great value around $26 for a months supply making it a more affordable option compared to many other inflammation-focused supplements, says Durston.
While the blend of ingredients is a significant strength, it may not appeal to those seeking a single vitamin C option. High doses of vitamin C can also cause an upset stomach for some people. However, we like the balance of ingredients that provides well-rounded support for inflammation and oxidative stress.
Best With Resveratrol
NOW Resveratrol
Pros
- Natural source of resveratrol
- Supports balanced inflammatory response
- Vegan-friendly and allergen-free (gluten, soy, dairy, nuts)
- Manufactured in a GMP-certified facility for quality and safety
Cons
- May cause mild digestive upset when taken on an empty stomach
- Potential interactions with some medications
Key Specs
- Form: Capsule
- Serving size: 1 capsule
- Active ingredients: Resveratrol, grape-seed extract
- Third-party tested: Yes
Manaker also likes that this product is vegan-friendly, free from major allergens like gluten, soy, dairy, and nuts, and is manufactured in a GMP-certified facility to ensure safety and quality.
Best With Green Tea
Life Extension Decaffeinated Mega Green Tea Extract
Pros
- Caffeine-free formula
- High EGCG content
- Vegan-friendly and affordable
- Rigorously tested for quality and potency
Cons
- May not offer the energizing effects of caffeinated options
- Could cause mild digestive discomfort for some
Key Specs
- Form: Capsule
- Serving size: 1 capsule
- Active ingredients:Decaffeinated green tea extract
- Third-party tested: Yes
Life Extension Decaffeinated Mega Green Tea Extract earned its place as the best green tea supplement for its high dose and quality formula. Each capsule provides the equivalent of three cups of green tea without the caffeine, delivering a concentrated dose without the stimulating effects.
We also like the quality and transparency of this product. All Life Extension products are tested at various stages during the manufacturing process. Raw materials are analyzed for quality, while finished products are submitted to third-party testing organizations to confirm product purity and potency, says Glinski. Its also affordable and vegan-friendly, which Glinski says makes it accessible for a wide range of diets and budgets.
Although the decaffeinated formula is ideal for most users, some individuals looking for a slight energy boost might prefer a caffeine-inclusive alternative. Additionally, green tea extract can cause mild digestive upset in sensitive individuals if taken on an empty stomach. Overall, Life Extension Decaffeinated Mega Green Tea Extract is an all-around winner for those wanting to enjoy green teas anti-inflammatory and antioxidant powers without caffeine.
Best With Boswellia
Thorne Boswellia Phytosome
Pros
- Designed for enhanced absorption
- Third-party testing for quality and safety
- Trusted brand known for high standards
Cons
- Priciest on our list
Key Specs
- Form: Capsule
- Serving size: 1 capsule
- Active ingredients: Boswellia
- Third-party tested: Yes
Durston emphasizes the phytosome formula that enhances the bioavailability of this product, allowing your body to absorb and utilize its active compounds more effectively. Plus, I trust Thorne for its strict third-party testing to ensure quality and safety, she adds.
The benefits of Thorne Boswellia Phytosome come with few drawbacks. At $59 for 60 capsules, it is a premium-priced option, but its superior absorption and quality assurance justify the higher cost. Thorne Boswellia Phytosome is an excellent choice for anyone seeking a high-quality, effective boswellia supplement.
Best With Adaptogens
MegaFood Ashwagandha Complex
Pros
- Contains a clinically studied adaptogen
- Includes additional anti-inflammatory herbs
- Certified non-GMO, gluten-free, and third-party tested
- Easy-to-swallow tablets
Cons
- Some may prefer a single adaptogen to focus on a specific effect
- May not be appropriate for those with certain medical conditions
Key Specs
- Form: Tablet
- Serving size: 2 tablets
- Active ingredients: Ashwagandha, astragalus, holy basil, schisandra, amla fruit
- Third-party tested: Yes
Overall, MegaFood Ashwagandha Complex delivers a comprehensive adaptogenic formula designed to support stress management and inflammation reduction.
Comparison Table
How We Reviewed the Best Anti-Inflammatory Supplements
We reviewed products from dozens of supplement brands to provide trustworthy information and guidance, evaluating each for quality, efficacy, and safety. We also consulted with five registered dietitians, including:
- Melissa Mitri, MS, RD
- Sarah Glinski, RD
- Kathryn Durston, RDN
- Alexandria Hardy, RDN, LDN
- Lauren Manaker MS, RDN, LD
As a registered dietitian with extensive experience in researching and writing about supplements, I combined my professional knowledge with personal experience using these products for myself and my clients.
What to Look For When Buying Anti-Inflammatory Supplements
Choosing the best anti-inflammatory supplement requires consideration to ensure its effective, safe, and suits your needs. Here are key factors to keep in mind when making your decision:
- Active Ingredients Different supplements feature ingredients like turmeric, omega-3s, or ashwagandha, which work in unique ways. Consider their benefits, potential interactions with medications, and your specific health goals.
- Third-Party Testing Look for products tested by independent labs to verify ingredient quality, safety, and purity.
- Form and Ease of Use Supplements come in capsules, powders, gummies, or liquids. Choose a form that easily fits into your routine.
- DosageExamine the recommended dosage to ensure it provides therapeutic levels without exceeding safe limits.
- Brand ReputationTrustworthy brands with positive customer reviews and a commitment to transparency are worth prioritizing.
By keeping these features in mind, you can select a supplement that supports your anti-inflammatory needs while aligning with your lifestyle.
What Is Inflammation?
How Can Anti-Inflammatory Supplements Help With Inflammation?
Supplements provide a therapeutic dose of these beneficial compounds, typically much higher than what would be obtained from food alone. They can also be a convenient substitute for those who may not regularly consume anti-inflammatory nutrients, such as fatty fish or green tea, in their diet.
Can Diet Help With Inflammation?
While supplements can provide additional support, they are not a solution in isolation. A healthy, anti-inflammatory diet should be the foundation of your approach, with supplements acting as a complement to enhance the benefits of diet and lifestyle changes. Without a solid dietary foundation, the impact of supplements will be limited.
Why Is Chronic Inflammation Dangerous?
FAQ
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Caitlin Beale, MS, RDN
Author
Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlins special interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.
Caitlin was born and raised in northern California, where she resides with her family. An avid lover of sunshine and the outdoors, she finds joy in activities such as visiting the beach, exercising, cooking, and indulging in a good read. You can find Caitlins writing in a variety of outlets and brands, including Motherly, Nourish, Signos, Greatest, Pure Encapsulations, Abbott, and Clue, among others.
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Fact-Checker
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His work has been published by Healthline, Psych Central, Health, Verywell, Parents, InStyle, Greatist, Romper, Inverse, Bustle, Mic, and RetailMeNot. He also worked as an editor at Healthline and a constant strategist and update writer at Verywell. Prior to becoming a writer, he also worked at Pace University in continuing education.
He has a degree in psychology from Pepperdine University and a masters from Columbia School of the Arts. When he's not writing, you can find him hiking in the woods with his family and rescue beagle.
