17 Supplements That May Help Reduce Inflammation Naturally

If you have a condition like arthritis, anti-inflammatory supplements may help you deal with pain and inflammation. Although supplements will not prevent, treat, or cure any disease, you may experience some benefits.

Jump to Key Takeaways.

1. Boswellia

Boswellia is a tree that is found in parts of the Middle East, Africa, and India. Boswellia extract is also referred to as Indian frankincense. It’s made from the gum resin of the tree bark.

Classified as an Ayurvedic herb, Boswellia is thought to have anti-inflammatory properties. It may help relieve pain. As a supplement, it’s available as pills or capsules.

The general recommended dosage is 250 to 500 milligrams (mg) two to three times daily. However, the Arthritis Foundation recommends 100 mg daily for osteoarthritis and 1,200-3,600 mg daily for rheumatoid arthritis.

2. Bromelain

Bromelain is a group of protein-dissolving enzymes found in the stem and fruit of the pineapple.

Bromelain may have an anti-inflammatory effect by changing various immune responses and pathways, especially when the immune system is already stimulated. As a supplement, it’s available as tablets or capsules

The Arthritis Foundation recommends taking 500 mg to 2,000 mg three times daily for arthritis symptoms.

3. Cat’s Claw

Cat’s claw comes from the dried root bark of a woody vine. The plant is found in the Amazon rainforest in Peru and other parts of South America.

Cat’s claw is thought to have anti-inflammatory properties by blocking TNF, or the tumor necrosis factor (a substance in the body that causes inflammation).

It is available in:

• Capsule
• Tablets
• Liquid
• Teabags

A common dose used in studies is 20 mg to 60 mg daily of dry, standardized extract in a capsule. It can also be consumed as a tea.

4. Cayenne Pepper

Cayenne pepper, a type of Capsicum annuum pepper, contains capsaicin, a compound that gives it heat and is used in topical pain-relieving creams such as Icy Hot Arthritis Therapy. Capsaicin can also come from other hot peppers, but many capsaicin supplements have “cayenne” in their names.

Capsaicin works by blocking pain signals and inhibiting immune proteins called cytokines that trigger inflammation, easing pain and swelling from arthritis and muscle aches.

When used for its anti-inflammatory effects, capsaicin is available in the following forms:

• Topical gels and ointments
• Transdermal patches

Topical preparations are typically used three times daily when needed to treat pain. Use transdermal patches exactly as directed.

Dosages for capsaicin vary and depend on the form used. It’s important to remember that the overuse of cayenne can lead to heartburn and stomach pain.

5. Chondroitin

Chondroitin is a part of human connective tissue found in bone and cartilage. In supplements, chondroitin sulfate typically is made from bovine trachea or pork byproducts.

Chondroitin is believed to reduce pain and have anti-inflammatory properties.

The supplement may also improve joint function and slow the progression of osteoarthritis. Chondroitin is available in:

• Capsule
• Tablet
• Powder forms

A dose of 800 mg to 1,200 mg each day is common for chondroitin sulfate.

6. Cinnamon

Cinnamon contains a compound called cinnamaldehyde that gives the spice its fragrance but also has potent anti-inflammatory effects. It also contains flavonoids, which have anti-inflammatory properties. These include flavonoids called catechins and procyanidins.

Cinnamon supplements are available as:

• Capsules
• Tablets
• Gummies
• Powders

Daily doses of cinnamon supplements most commonly used in studies range from 1,000-6,000 mg.

7. Curcumin

Curcumin is the bioactive compound of the spice turmeric. It is extracted and refined for use as a dietary supplement as well as a food coloring and cosmetic ingredient.

Studies suggest that curcumin has both anti-inflammatory and antioxidant effects. As an anti-inflammatory, curcumin may help relieve arthritis pain and reduce exercise-induced inflammation and muscle soreness.

It is available in the following formulations:

The Arthritis Foundation recommends taking 500 mg of curcumin extract twice daily for arthritis symptoms.

8. Devil’s Claw

Devil’s claw is a perennial shrub that grows in southern Africa. It has branching roots and shoots, lush foliage, and red flowers.

The secondary roots that grow out of the main roots are called tubers. The roots and tubers are used for pain relief and anti-inflammatory effects. They are also used as a digestive aid.

Devil’s claw is available in the following forms:

• Capsule
• Tincture
• Powder
• Liquid

The Arthritis Foundation recommends taking 750-1,000 mg three times daily for arthritis symptoms.

9. Fish Oil

Fish oil supplements are made from the oils of cold-water fish, including:

• Mackerel
• Salmon
• Herring
• Tuna
• Halibut
• Cod

Fish oil is a source of omega-3 fatty acids (EPA and DHA). Omega-3s have an anti-inflammatory effect by blocking inflammatory cytokines and prostaglandins.

Cytokines are proteins that signal the immune system to do its job. Prostaglandins are natural chemicals in the body that are secreted when there is an injury or inflammation. Omega-3s can help if you have rheumatoid arthritis.

Fish oil supplements are available as:

The Food and Drug Administration (FDA) advises consuming no more than 5 g of DHA and EHA combined from dietary supplements daily.

10. Flaxseed

The seed of the flax plant contains omega-3 and omega-6 fatty acids. Some of the fat in flaxseed oil converts to EPA and DHA. These are the same active ingredients in fish oil.

Flaxseed is available as:

• Capsules
• Oil
• Ground meal
• Flour

Capsules are available in 1,000 to 1,300 mg doses, but there is no recommended dose.

A common intake of ground or milled flaxseed is about 2 to 3 tablespoons daily. This can be added to your food throughout the day.

11. Ginger

Ginger is derived from the dried or fresh root of the ginger plant. It has been shown to have strong anti-inflammatory properties. Ginger works by blocking chemicals that cause inflammation.

Ginger is available in:

• Capsules
• Extract
• Powder
• Oils
• Tea

The Arthritis Foundation suggests about 250 mg of ginger three to four times daily. You should not take more than 4,000 mg per day.

12. GLA

Gamma-linolenic acid (GLA) is a type of omega-6 fatty acid that is found in certain plant seed oils, such as:

The body can change GLA into anti-inflammatory chemicals.

GLA is available in:

More studies are needed to determine an effective dosage of GLA. The Arthritis Foundation suggests taking 2 to 3 g daily in divided doses for arthritis symptoms.

13. Green Tea

Green tea, made from the leaves of the Camellia sinensis plant, is known to be a potent antioxidant but also has significant anti-inflammatory effects.

Green tea is rich in compounds called polyphenols. This includes an especially potent polyphenol called epigallocatechin-3-gallate (EGCG) that can help reduce inflammation in blood vessels. This may, in turn, reduce the risk of heart disease.

Some studies suggest that drinking three to five cups of green tea daily can lower the risk of death from heart disease by 41% when paired with exercise and a heart-healthy diet.

Green tea is available in the following forms:

• Loose tea
• Tea bags
• Extracts
• Soft gel extracts
• Capsules

EGCG consumption under 800 mg per day is considered safe. It should be taken with a meal.

14. MSM

Methylsulfonylmethane (MSM) is an organic sulfur compound that is naturally found in:

• Fruits
• Vegetables
• Grains
• Animals
• Humans

However, as food is processed, the MSM is destroyed. MSM supplements are used to reduce pain and inflammation associated with arthritis.

MSM comes in:

• Tablet
• Capsules
• Liquid
• Powder
• Topical creams

MSM is well tolerated in doses up to 4 g daily. Studies have tested taking 1.5-6 g daily in two to three divided doses for osteoarthritis.

15. Quercetin

Quercetin is a chemical that is found in various foods, such as apples, onions, herbs, and teas. It is recognized for having anti-inflammatory properties. Quercetin blocks pro-inflammatory chemicals, such as leukotrienes and prostaglandins.

Due to limited research, there is no recommended or usual dose. Clinical studies have evaluated doses up to 1 g daily.

16. Thunder God Vine

Thunder god vine comes from the skinned root of a vine-like plant found in Asia. The Chinese herbal remedy has been used to treat:

There have not been many studies on the benefits of thunder god vine done in the United States. As a result, there is no recommended daily dosage for the extract.

17. Vitamin D

Vitamin D is a group of fat-soluble vitamins commonly sold in supplement form. Vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol) are the two forms most important to human health.

Vitamin D3 is more effective than vitamin D2 at raising vitamin D levels circulating in the blood (in a form known as 25-hydroxycholecalciferol, 25-hydroxyvitamin D2, or 25[OH]D). There is evidence that higher levels of 25[OH]D may help relieve inflammation related to infections and inflammatory bowel disease (IBD).

It is available in the following forms:

• Soft gels
• Tablets
• Injections in a healthcare provider’s office

General recommendations for oral vitamin D3 range from 600 to 800 international units (IU) daily.

Key Takeaways

• A wide range of supplements show anti-inflammatory potential, including herbs (e.g., boswellia, ginger, curcumin), spices (e.g., cinnamon), plant compounds (e.g., quercetin), and other remedies (e.g., green tea).
• Omega-3-rich oils like fish oil and flaxseed, as well as vitamins like D3, may help reduce inflammation and support joint health.
• Dosages and effectiveness vary widely, and most supplements don’t have standardized recommendations. Benefits and risks may differ by individual.