Highest effect
Fish Oil
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
Fish oil is a foundational supplement for managing inflammation. Its components, EPA and DHA, are incorporated into cell membranes and enzymatically converted into specialized pro-resolving mediators (SPMs) that actively turn off the inflammatory process. This helps reduce chronic inflammation and supports cardiovascular and joint health.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D deficiency is strongly correlated with increased systemic inflammation and autoimmune conditions. It helps calm overactive immune cells and reduces the expression of pro-inflammatory messengers. Maintaining adequate levels is essential for keeping the body's inflammatory baseline in check.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin is a unique antioxidant that can span the entire cell membrane, offering superior protection against oxidative damage. By reducing oxidative stress, it helps lower key inflammatory markers like C-reactive protein (CRP) and is particularly beneficial for skin, eye, and joint health.
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Boswellia
Botanical
Impact
High effect
Typical dose:300–900 mg / day
Boswellia serrata extract, also known as Indian frankincense, provides potent relief, especially for joint-related inflammation and pain. Its unique mechanism of inhibiting the 5-lipoxygenase (5-LOX) enzyme makes it an excellent complement to curcumin, providing a more comprehensive anti-inflammatory effect.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Curcumin, the active component in turmeric, is one of the most well-researched anti-inflammatory botanicals. It effectively reduces markers of inflammation like CRP and blocks enzymes such as COX-2. For clinical efficacy, it must be taken in a form with enhanced bioavailability, such as combined with piperine or formulated as a phytosome.
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Green Tea
Botanical
Impact
High effect
Typical dose:250–750 mg / day
Epigallocatechin gallate (EGCG) is the primary active compound in green tea. It helps downregulate the production of pro-inflammatory cytokines like TNF-alpha and IL-6. This provides broad-spectrum support against systemic inflammation driven by metabolic and environmental stressors.
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Situational effect
Bromelain
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Derived from pineapple, bromelain is most effective for acute inflammation resulting from physical injury or surgery. When taken on an empty stomach, it is absorbed systemically and works to decrease swelling and promote tissue healing. It is particularly well-regarded for its ability to thin mucus and relieve sinus inflammation.
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Ginger
Botanical
Impact
Situational effect
Typical dose:1000–2000 mg / day
Ginger is highly effective for reducing nausea and inflammation within the digestive tract. It also has systemic effects comparable to mild NSAIDs, making it useful for menstrual cramps, exercise-induced muscle soreness, and arthritic pain. Its tangible benefits for specific symptoms make it a valuable situational tool.
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Magnesium
Mineral
Impact
Situational effect
Typical dose:200–400 mg / day
Magnesium is a cofactor in over 300 enzymatic reactions, and suboptimal levels can lead to a low-grade chronic inflammatory state. Supplementation can help lower CRP levels and improve metabolic health, indirectly reducing the body's overall inflammatory burden.
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Resveratrol
Botanical
Impact
Situational effect
Typical dose:150–500 mg / day
Found in grapes, resveratrol has demonstrated an ability to inhibit key inflammatory molecules like NF-kB and various cytokines. Its benefits are often linked to cellular longevity and metabolic health, making it a supportive agent for managing age-related or metabolically-driven inflammation.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc is critical for the proper function of immune cells. Correcting a deficiency can help restore immune balance and lower levels of systemic inflammation, particularly when the inflammation is driven by an underlying immune challenge or chronic infection.
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