Vitamins and Supplements to Fight Inflammation Vitamin A It boosts your immune system and guards against infectious diseases. Taking 10,000 international units (IU) for 1-2 weeks may help you heal after an exercise-related injury. Vitamin A runs high in liver, fish oils, milk, eggs, and leafy greens. Bromelain Got pineapple juice? Then you have this enzyme that packs anti-inflammatory powers and supports your immune system. It’s sometimes used to treat tendinitis and minor muscle injuries like sprains. Capsaicin That’s the hot stuff in chili peppers. It stops a group of proteins that control your body’s response to inflammation. Cat’s-Claw Named for its hooks, this vine grows in South and Central America. If you have rheumatoid arthritis, ask your doctor if it might help. A small study found people who took this supplement with standard RA treatments had less joint swelling and pain. But there’s no evidence it can ward off joint damage that comes with RA. Cat’s-claw also has compounds thought to aid your immune system. It's sold as a pill or capsule and can be made into a tea. Curcumin Curcumin is found in turmeric and gives the spice its yellow hue. This traditional Indian medicinal herb is known for its natural antioxidant and anti-inflammatory properties. Studies show curcumin might help with certain conditions, including arthritis, inflammatory bowel disease, and fatty liver disease. You can find it in the spice aisle. It’s also in capsules, creams, drinks, and sprays. Vitamin E Packed with antioxidants, vitamin E boosts your immune system and may also ease inflammation. If you have rheumatoid arthritis, you might find it helps manage pain when used with standard treatment. You can easily get it from the foods you eat. It’s in olive oil, almonds, peanuts, meat, dairy products, leafy greens, and fortified cereal. If you need extra vitamin E, your doctor might prescribe it in drops or capsule form. Garlic Garlic slows down two inflammatory enzymes and clears the way for blood to get to your muscles. Ginger It has anti-inflammatory powers similar to ibuprofen. One study found ginger extract tamed swelling in rheumatoid arthritis as well as steroids. It may cut muscle pain after exercise. Omega-3 Fatty Acids Our bodies don’t make these, you can also get the recommended amount from certain foods. These include fatty fish like salmon and tuna, kale, vegetable and flaxseed oils, nuts, and eggs from flax-fed chickens. Resveratrol This natural compound is found in some berries and nuts. Some research suggests it may help with arthritis. Grab a handful of grapes, peanuts, pistachios, blueberries, cranberries, or mulberries. SAM-e S-Adenosyl methionine Studies show it might control inflammation and may work as well as mainstream treatments for osteoarthritis. Zinc This micronutrient can help ward off inflammation. It’s in chicken, red meat, and fortified cereals. Catch Enough Sleep When you don’t get the sleep you need, your body may kick inflammation up a notch. Your goal should be 7-9 hours every night. Aim for both quality and quantity. Upgrade Your Diet Refined carbohydrates, red meats, and fried foods raise inflammation in your body. Swap out unhealthy foods for inflammation-fighting fruits, vegetables, nuts, beans, and fish. Plan your menu around foods such as tomatoes, blueberries, almonds, walnuts, lentils, and salmon.
