Essential Supplements in My Anti-Inflammatory Toolbox

Disclaimer: This post contains affiliate links. The information in this post should not be subtituted for the advice and guidance of your own medical provider. All recommendations are based on evidence based testing shared via Consumer Lab.

Got inflammation?

You don't have to be diagnosed with an autoimmune disease to have inflammation. Did you know working out causes inflammation? It's not bad news. Workouts done at high intensity causes inflammation as a result of damage to the muscles and tissues as you work them. This leads to soreness aka DOMS. If you've popped a couple ibuprofens after a particularly tough run or grueling session at the gym, you're treating inflammation. It's ok to use ibuprofen or other NSAIDs occasionally, but chronic use can lead to all kinds of problems including gastrointestinal and kidney issues.

After living with rheumatoid arthritis for 2 1/2 years, I've been changing my diet and taking supplements that have scientific evidence in reducing inflammation. At this point, I'll do whatever it takes to feel better and avoid taking pain medications. If you read my post on foods that reduce inflammation, you know I've been doing my homework. I want to share what I've learned about nutritional supplements and inflammation.

There's a lot of information promoting supplements purported to help with inflammation. It can be overwhelming! As a nurse practitioner, you know I follow the evidence. I've become that person who takes a handful of supplements in the morning with my smoothies and at night before I go to bed. With the most recent flare of my disease, I've looked to adding a few more lesser known supplements to my regimen. The jury is out on some of those but I'm going to share them because there's data to support their use in inflammatory states.

Fish Oil (EPA/DHA, omega 3) is a potent anti-inflammatory. When I was first diagnosed, my rheumatologist told me to immediately start taking at least 2.5gm per day. Krill oil is another option. Keep in mind when choosing a supplement that it isn't the amount of fish oil you want to look at, it's the amount of EPA and DHA.

Vitamin D should be in everyone's supplement regimen! Vitamin D is essential to overall health and has anti-inflammatory properties. I recommend Vitamin D to all my patients and full disclosure--every single patient I test is deficient in Vitamin D. Calcium should be taken along with Vitamin D to promote bone health. The D3 form of Vitamin D is recommended.

Probiotics are useful in promoting GI health and anti-inflammatory responses. GI health is thought to be linked to inflammation. There are many probiotics available on the market, but one of the most tested and proven to be effective is the readily available Culturelle.

Turmeric is a well known anti-inflammatory spice. Looks for a supplement that is high in curcurminoids. The addition of pepper to the supplement increases the bioavailability of the active ingredients. As I noted in my post on anti-inflammatory foods, I also add turmeric to my smoothies.

Boswelia is a known anti-inflammatory herb with plenty of evidence to support its effectiveness. I first became aware of boswelia when I started taking Novo Renew. Boswelia is part of the proprietary mix in that product. Not knowing how much boswelia I was taking with Novo Renew, I decided to take boswelia as a separate product to ensure I was taking the dose associated with reducing inflammation.

I also take a daily B complex. In addition to the supplements I'm taking, there are a few others that are recommended for inflammation but that I have not tried. These include CBD oil, Cat's Claw, Ashwagandha, Evening Primrose Oil, Bromelain, and Ginger. Magnesium has also been recommended. Bromelain is found in pineapple and papaya. For now, I'm content with adding these as foods as well as ginger, to my smoothies.

Keep in mind when selecting a supplement that not all products are created equal. Supplements aren't regulated by the FDA. Do your research before you buy and make sure you're getting what you paid for. Look for the recommendations of Consumer Lab, US Pharmacopeia, and NSF International. And remember the old adage: if it sounds too good to be true, it probably is!

Got inflammation? Supplements that can help! @oldrunningmom #curearthritis #runchat #running

What supplements do you take for inflammation, if any? Do you find them to be effective? Don't miss my post on Essential Foods that can help reduce inflammation. 

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