Vitamin capsules in hand
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Inflammation is the body’s natural response to infection, injury, and toxins. Although it can often be painful, it plays an important role in your body’s healing process by activating the immune system to begin repairing damaged cells. If this option is not checked, chronic inflammation can injure tissues, joints, and blood vessels. “Acute inflammation is the way the body fights infection and shouldn’t be of concern,” explains registered nutritionist Mia Syn. “But when chronic inflammation occurs, the immune system fights indefinitely.”
The latter can have negative effects such as widespread pain, joint swelling and skin irritation. The good news? Taking certain vitamins daily can actively help reduce acute and chronic inflammation and improve your overall health. To better understand these supplements and their benefits, we spoke to leading nutritionists. In advance their findings and vitamin recommendations for the daily fight against inflammation.
Related: Can Exercise Really Reduce Inflammation?
Fish oils are high in fatty acids and known for their heart health benefits. However, they may not be aware that they also play key roles in fighting inflammation and relieving joint pain. “Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), omega-3 fatty acids that can help reduce the production of cytokines, a group of proteins that cause inflammation throughout the body,” says Syn.
When it comes to omega-3 supplements, Amy Gorin, a registered plant-based nutritionist and owner of plant-based foods, adds that choosing trustworthy and responsible products is important. “I am a fan of NOW Ultra Omega-3, which provides 500 milligrams of EPA and 250 milligrams of DHA for optimal support for the cardiovascular system and brain health. I trust this product because it is manufactured under strict quality standards, meaning it has been tested as void of potentially harmful levels of contaminants like mercury, other heavy metals, PCBs and dioxins, “she explains. If you’re looking for a plant-based source of EPA and DHA, go for an algae-based supplement like Zenwise’s vegan fish oil alternative, she notes.
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Shopping now: NOW Foods Ultra Omega-3, $ 24.99, amazon.com; Zenwise Vegan Omega-3 Supplement, $ 27.97, amazon.com.
NOW Foods Ultra Omega-3 and Zenwise Vegan Omega-3 Supplement
Curcumin is the main active ingredient in spicy turmeric and is widely used in Ayurvedic medicine. This natural compound is known for its powerful anti-inflammatory effects and antioxidant properties. It has been found to fight chronic inflammation, reduce swelling in the joints, and even lower blood sugar in type 2 diabetes. However, since curcumin is poorly absorbed into the bloodstream, it is best to choose a supplement that contains piperine – a substance found in black pepper that increases the absorption of curcumin.
Shop Now: MegaFood Turmeric Strength For The Whole Body, $ 24.16, amazon.com.
MegaFood turmeric starch for the whole body
“Vitamin A is involved in immune function and cellular communication and is an antioxidant that can reverse cell damage caused by oxidative stress,” explains registered nutritionist Nijya Saffo. Studies have shown that vitamin A is not only necessary to protect your immune system, but can also contribute to proper bone growth. Those who are deficient in vitamin A may be more prone to fractures and may take longer to recover from inflammation and infection.
Shopping now: NOW Vitamin A Supplements, $ 12.29, amazon.com.
NOW supplements vitamin A.
If you’re feeling a cold, you’re likely turning to vitamin C for its immune-boosting properties, but this powerful ingredient should have a place in your routine well beyond the context of the flu season. The powerful antioxidant neutralizes free radicals that cause cell damage and inflammation, making it an essential vitamin for your overall health. Additionally, maintaining a healthy immune system is paramount to keeping inflammation at bay. To get your daily dose of vitamin C, Saffo recommends Nature Made’s vitamin C capsules.
Shopping now: Nature Made Vitamin C 500 mg Capsules with Rose Hips, $ 7.89, amazon.com.
Nature Made Vitamin C 500 mg capsules with rose hips
Vitamin D regulates the production of inflammatory proteins in the body and is obtained from fortified foods and sun exposure. Research shows that low levels of vitamin D have been linked to inflammatory conditions such as irritable bowel syndrome and immune-related disorders such as rheumatoid arthritis. Adding vitamin D to your diet can help reduce inflammation and help keep bones strong and healthy.
Shopping now: Nature Made D3, $ 10.23, amazon.com.
Made by nature D3
Vitamin E is another powerful, antioxidant-rich vitamin. Similar to vitamin A, vitamin E blocks inflammatory proteins and prevents the immune system from overreacting and causing an inflammatory response. Saffo recommends this Garden of Life vitamin E supplement, which has the added benefits of probiotics and vitamins A, D, and K.
Shopping now: Garden of Life Vitamin E Supplement, $ 20.29, amazon.com.
Garden of Life Vitamin E Supplement
Ginger has long been used in alternative and modern medicine to treat everything from nausea to arthritis. Its main active ingredient is gingerol – a compound rich in antioxidant and anti-inflammatory properties. Some research shows that when ingested, this spicy root can reduce joint pain and stiffness in degenerative joint diseases such as osteoarthritis. You can add ginger to your diet through teas and smoothies, or opt for easy-to-take supplements like this one from Nature’s Bounty.
Shopping now: Nature’s Bounty Ginger Root Pills, $ 8.99, amazon.com.
Nature’s Bounty Ginger Root Pills
Capsaicin is the compound found in chili peppers. it gives them their spicy kick. In addition to being a popular ingredient in many flavorful dishes, capsaicin is also known for its pain relieving properties. Science reflects the following: Research shows that capsaicin works primarily by reducing substance P – a pain transmitter in your nerves – which can significantly reduce the discomfort and tenderness of the joints. Because of its analgesic effects, capsaicin is often recommended for people with rheumatoid arthritis, osteoarthritis, and fibromyalgia.
Shopping now: Nature’s Cayenne Pepper, $ 8.56, amazon.com.
Cayenne pepper over the counter
If you’re a red wine lover, you’ve probably heard of resveratrol by now. Found in red wine, grapes, and peanuts, this herbal antioxidant has been shown to reduce inflammation and relieve joint pain. It has also been linked to reducing the severity of certain inflammatory bowel diseases.
Shopping now: Reserveage Resveratrol 500 mg, $ 34.39, amazon.com.
Reserveage Resveratrol 500 mg
Probiotics can help promote a healthy balance of “good bacteria” in the gut and support everything from digestive health to immune function. Certain probiotics made from the Bifidobacterium and Lactobacillus strains can help improve symptoms of certain inflammatory bowel diseases such as ulcerative colitis and IBS. This seed probiotic contains 24 different strains to support whole body health.
Shopping now: Seed DS-01 ™ Daily Synbiotic, $ 49.99, seed.com.
Seed DS-01 Daily Synbiotic