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Home » Supplements for Health

Published: Oct 17, 2022 · Modified: Nov 9, 2023 by Natalie Perry · This post may contain affiliate links · 26 Comments

Best Anti-Inflammatory Supplements to Fight Pain

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If you struggle with chronic pain, inflammation could be to blame. Many people suffer from lower back pain, neck pain, arthritis pain, joint pain, muscle pain, and muscle spasm as a result of injury or other medical conditions.  

A closeup photo of anti-inflammatory foods like papaya, broccoli, root vegetables cut on a plate, cut avocadoes, blueberries, a pepper, pomegranate, and spinach in a bowl. this …

As a society, we have been conditioned to reach for pain relief in the form of aspirins, prescription narcotics, corticosteroids, or OTC meds such as nonsteroidal anti-inflammatory drugs (NSAIDs).  These medications may be effective in the short term but won't solve the root cause of the pain or inflammation. 

Stress, lifestyle, environmental toxins, and diet are all contributors to chronic, pain-causing inflammation. Luckily, it is possible to restore good health and address pain management with a few healthy lifestyle shifts.

Finding the right combination of a healthy diet, regular exercise, physical therapy, anti-inflammatory foods, and natural supplements is vital in supporting the body's ability to heal and recover.

What is Inflammation?

a woman touching her neck representing pain and inflammation

Inflammation is the body's natural immune response to heal wounds and fight off illness.  The body sends white blood cells to the affected area to immediately begin the healing process.  Inflammation lessens as healing progresses.

Chronic inflammation, on the other hand, builds up slowly over time.  It contributes to many chronic illnesses including auto-immune disorders, arthritis, cancer, diabetes, and heart disease. (Source)

Pain is our body's way of getting our attention.  When we discover what is triggering the pain, we can make necessary adjustments. 

Eliminating pro-inflammatory foods and adding anti-inflammatory foods and nutritional supplements is an important way to self-manage pain from the inside out.

Common Inflammation Triggers:

processed food triggers illustrated as chips and cola cans

*Processed meat
*Refined sugar and flour
*Highly processed packaged foods
*Greasy foods
*Dairy

*Red meat
*Artificial ingredients
*Excessive alcohol

There may be other foods that trigger inflammation in your body.

It is important to mindfully take note of how the food you eat affects you in different ways.  Many find it helpful to keep a food and pain journal to help identify patterns.

  The signals your body sends may show up in the form of a headache, body aches or stiffness, or a full-blown chronic condition flare-up.  This can happen immediately after eating a certain food trigger or more commonly, even after a few days. 

Because of this, it is important to note how your body typically responds.

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Remember: Every body is different! Keeping track of your symptoms and dietary patterns is an empowering tool that will help on a journey to healing.

 

Anti-Inflammatory foods

Turmeric

a tea with a jar of anti-inflammatory turmeric powder

Turmeric is made from a root that is in the same family as ginger.  This pungent root is most commonly used as a spice in Indian and Middle Eastern cuisines. 

It has been increasingly used for medicinal purposes due to its most potent active ingredient, curcumin.

Curcumin is a powerful antioxidant with anti-inflammatory effects.  It can be found as a supplement in pill form, or powder form, and can be made into teas. 

Curcumin alone isn't exceptionally bio-available, so it is important to combine it with black pepper (piperine).  In doing so, it will help to boost absorption by 2000%.

Notably, curcumin is similar to fat-soluble vitamins and works best when taken with food that includes healthy fat. I like to take a spoonful of coconut oil or black seed oil when I consume turmeric for maximum absorption and an extra anti-inflammatory boost. (source)

Try this easy liver-cleansing turmeric drink!

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When it comes to turmeric supplements, my favorite brands are MegaFood, Gaia, and Garden of Life.  Both are reputable companies that use clean, trustworthy, whole-food ingredients. 

These supplements have wonderful reviews from those who have experienced significant relief and powerful results.

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Curcumin is also fat-soluble, so take it with a healthy fat to further improve absorption.  Even just a spoonful of coconut oil will suffice!

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There are a few people who should avoid taking turmeric or curcumin in higher doses. Turmeric has blood-thinning properties.

Because of this, people with clotting disorders, pregnant women, or those who take blood-thinning medications should avoid use. 

Gallstones and diabetes may also be a contraindication to consider before taking curcumin. (Source)

As always, consult a doctor before making any changes to your healthcare routine.

Ginger

fresh anti-inflammatory ginger root and lemons

Staying within the same Zingiberaceae family as turmeric, ginger is another spice that comes from the root of a flowering plant. Like turmeric, it contains exceptional anti-inflammatory and antioxidant properties.

For medicinal purposes, ginger and turmeric work very well combined or used individually. 

Ginger is also commonly used for nausea and indigestion. It is well known for its gut-healing benefits.

This combination not only reduces inflammatory markers but also is great support for a healthy immune system during cold and flu season!

Gingerol is the active anti-inflammatory compound in this wonderfully useful root.

Notably, it has also been used to improve immune function and decrease symptoms of seasonal allergies.

Ginger can be eaten raw, sauteed, juiced, made into tea, or ground into a powder.

If you are looking for ginger in supplement form, Pure Synergy is a reputable company that produces a high-quality USDA organic product.

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As with turmeric, in large doses, ginger may interfere with blood clotting properties.  Always consult a doctor before use.

Tart Cherries

fresh tart cherries for pain relief

Tart cherries are packed with antioxidants called anthocyanins.  These antioxidants decrease inflammation, muscle soreness after exercise, and oxidative stress.

Research has shown significant improvement in patients using tart cherry juice to relieve symptoms of osteoarthritis and gout.

Eating tart cherries, juicing, or consuming a more concentrated form of tart cherry extract have all shown remarkable benefits in reducing chronic back pain and inflammation.

Studies have also shown this potent fruit can help to lower LDL or "bad cholesterol", decrease blood pressure, and reduce uric acid (relieving gout symptoms) with regular consumption.  (Source)

When taken an hour before sleep, tart cherry helps regulate the body's natural sleep pattern and melatonin production.  It does this without making you feel sleepy during the day. 

A convenient way to take tart cherry is in concentrate powder, liquid, or capsule form.

Sports Research produces a phenomenal product made from organic Montmorency cherries in a convenient liquid soft gel.

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Find out the differences between Tart Cherry Juice vs Capsule here!

Fatty Fish

cooked salmon containing anti-inflammatory omega 3 fatty acids

Long-chain Omega-3 fatty acids EPA and DHA are found in wild-caught fish such as salmon, sardines, tuna, mackerel, and anchovies.

Omega-3 fatty acids improve heart and brain health.  For this reason, it is important to consume DHA and EPA during pregnancy for improved fetal brain development.

Additionally, Omega-3's help to lower blood pressure and triglyceride levels.

Including fish in your diet is very beneficial. To benefit from Omega-3's anti-inflammatory benefits, it may be necessary to consume a higher concentration than what is found in a fish dinner.

You can purchase supplemental forms of fish oil supplements or cod liver oil from health food stores.

Additionally, Cod liver oil is high in vitamins A and D. these may help with vitamin d deficiency.   Cod liver oil acts as excellent support for skin and immune health.

Carlson brand produces high-quality cod liver oil products that are wild-caught and sustainably sourced.  Because of this high quality, Carlson cod liver oil capsules rank high among consumers.

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Always consult a doctor before use, especially if you are taking certain medications.

Pineapple

a pineapple splashing in water

Within this delicious tropical fruit lies a powerful anti-inflammatory enzyme called bromelain.  Bromelain supports the body's ability to break down protein.  Because of this, it is a common ingredient in digestive enzyme supplements.

Interestingly, bromelain has also been shown to relieve sinus inflammation, improve circulation, fight cancer growth, suppress excessive coughing, and reduce pain-causing inflammation.

The pineapple's core has the highest concentration of bromelain.  Eating or juicing pineapple is an effective way to reap the benefits.  Additionally, you can take bromelain in a supplement form.

Superior Labs produces one of the few bromelain supplements that are non-GMO and free from fillers and other synthetic ingredients. 

Additionally, many consumers have left rave reviews for the product.  If you don't want to eat or juice a pineapple regularly, this is the next best option to reap the incredible benefits.

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Consult a physician if you have any health conditions or take any medications, especially kidney, liver, or bleeding disorders. 

Moringa

a picture of a moringa leaf tree

Moringa Oleifera is a tree indigenous to India that has been used medicinally for centuries.

Its leaves are rich in vitamins, minerals, nutrients, and antioxidants. Because of this, moringa provides multiple health benefits including anti-inflammatory properties.

Moringa is one of the most effective pain relievers for several conditions that cause pain and inflammation from chronic low back pain and degenerative disc disease to rheumatoid arthritis and even cancer.

Moringa helps reduce free-radical damage and oxidative stress. When consumed regularly, moringa helps balance blood pressure, blood sugar, and cholesterol.

Moringa comes in powder or capsule form.  An easy way to reap the benefits of this potent superfood is to mix it in with juice or smoothies. 

Because moringa is very bitter, I recommend mixing it with fruit or a rich-flavored protein shake.  To bypass the taste altogether, you can opt for the capsule form.

Kuli Kuli's moringa powder is the most potent and effective form I have tried.  If you choose this form definitely mix to mask the taste.  Also, start slowly with dosing, as it packs a powerful punch that may take some time to get used to!

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My go-to brand of moringa in capsule form is Paisley Farm and Crafts.  Additionally, their customer service is excellent, quick to respond, and informative.

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Please consult a doctor before use, especially if you have a medical condition or when taking certain medications. 

vegetables nicely places near flowers

More Anti-inflammatory Foods

 

Nature provides a vast array of foods, herbs, and spices with substantial health benefits.

Eating and juicing fresh and organic fruits, vegetables, and leafy greens is an exceptional way to provide your body with a wide variety of vitamins, minerals, and nutrients. 

Undeniably, this helps to nourish the body's critical systems, fight free radicals, and reduce pain-causing inflammation.

Adding anti-inflammatory foods into your diet is an excellent way to boost health, and energy, and reduce painful inflammation. See also our article on the benefits of black seed oil.

Remember, it is always important to drink plenty of fresh, clean water every day to support the body's ability to flush out toxins that may contribute to inflammatory conditions.

What anti-inflammatory foods have helped you on your healing journey?  I would love to hear about your experiences in the comments below!

Be well,
Natalie

Disclaimer:  The purpose of this article is informational only.  Always consult your physician before making changes to your healthcare routine.

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  1. Farwah Shah says

    December 21, 2022 at 2:29 pm

    Thank you I needed to read this!!

    Reply
    • Natalie Perry says

      December 21, 2022 at 3:09 pm

      I’m so glad you enjoyed it!

      Reply
  2. Debbie says

    December 21, 2022 at 8:32 pm

    This is a great list of anti-inflammatory foods. It's amazing how much our diet really can alter our bodies and how we feel. Great read!

    Reply
    • Natalie Perry says

      January 05, 2023 at 10:32 am

      The power of nutrition is surely amazing. Thank you for your comment, happy you enjoyed the article!

      Reply
  3. Amanda says

    December 22, 2022 at 2:04 am

    Great post that I can take some of the tips from for sure! I love drinking turmeric tea multiple times a day!

    Reply
    • Natalie Perry says

      January 05, 2023 at 10:32 am

      Turmeric tea is delicious, especially with some coconut milk and cinnamon. Yum! I bet it helps you to feel fantastic. Thanks for the comment, I’m glad you enjoyed the info!

      Reply
  4. True Self Growth says

    December 22, 2022 at 11:09 am

    Thanks for providing these supplements. Had been facing this issue for a while.

    Reply
    • Natalie Perry says

      January 05, 2023 at 10:30 am

      You are welcome! Hope you are able to find something that works for you 🙂

      Reply
  5. Katherine McLee says

    January 07, 2023 at 1:30 pm

    Love this post! Saving this to refer back to as I really feel I'm needing this right now!

    Reply
    • Natalie Perry says

      January 07, 2023 at 2:06 pm

      So happy to hear, thank you for sharing! Let me know if you have any questions l, we are here to help!

      Reply
  6. Ruth@playworkeatrepeat says

    January 07, 2023 at 1:33 pm

    Thanks for this very helpful article. I have a friend who suffers from chronic pain so I will be sure to share this information with her.

    Reply
    • Natalie Perry says

      January 07, 2023 at 2:05 pm

      Thank you very much, I hope this helps your friend, these remedies have definitely helped my pain immensely! Would love to hear how things work out. Thank you again for sharing. Wishing you all a healthy and happy New Year!

      Reply
  7. Lynn McCarty says

    January 07, 2023 at 1:44 pm

    Fish has made much more of a difference in my life than I imagined it would. I had no idea that I was seriously lacking in omega fatty acids until I started eating fish. My joints have improved a lot just from that one change.

    Reply
    • Natalie Perry says

      January 07, 2023 at 2:02 pm

      That is such great news! Omegas anti inflammatory properties help so much. Glad to hear you are feeling better 🙂

      Reply
  8. Carolyn M says

    January 07, 2023 at 6:35 pm

    This post motivates me in a way you might not expect. We are developing our property in Costs Rica into a food forest. We already have turmeric, coconuts and pepper ready to harvest, ginger and pineapples are growing and Moringa is on our list to plant.

    Learning how to use this food forest will be the next step for me.

    Reply
    • Natalie Perry says

      January 30, 2023 at 11:44 pm

      Goodness, that all sounds amazing! Many blessings on your healthy future endeavors!

      Reply
  9. LG says

    February 18, 2023 at 7:57 pm

    As a person with RA, I cannot tell you how much I appreciate this article. I already do ginger and turmeric. I occasionally drink tart cherry juice. trying to work in sugar. I know, I know. 😅

    Reply
    • Natalie Perry says

      February 27, 2023 at 9:43 am

      It sounds like you are on the right track! ❤️

      Reply
  10. Debbie says

    February 19, 2023 at 2:26 am

    Very great and helpful article. I appreciate natural solutions for inflammation. I also love pineapple!

    Reply
    • Natalie Perry says

      February 27, 2023 at 9:42 am

      Thank you! Yes pineapple is awesome!

      Reply
  11. Whitney says

    February 27, 2023 at 2:45 am

    Wow, I love this post. Definitely what I needed to read. Something’s I already knew but I also learned a lot and will begin to start implementing in my daily life. I’m currently on a healthy gut journey and hoping these anti- inflammatory supplements and food will help.

    Reply
    • Natalie Perry says

      February 27, 2023 at 9:41 am

      Awesome, thank you! Anti-inflammatory foods have changed my life! They definitely contribute to a balanced and healthy microbiome. Blessings on your healthy journey!

      Reply
  12. Gina Leggio says

    April 22, 2023 at 1:43 am

    Thanks for all this great info! I'm happy to hear that ginger is anti-inflammatory because I love ginger.:)

    Reply
    • Natalie Perry says

      April 22, 2023 at 3:43 am

      yay! Yes, it is one of the best!

      Reply
  13. Angela Kittling says

    May 06, 2023 at 3:54 pm

    Natalie, this is such great information that so many people need to know and take advantage of. I believe using natural foods/spices is so much better for us than taking over-the-counter pain medications. They give our bodies so many more benefits
    I have some pain in my shoulder and I am definitely incorporating many of these anti-inflammatory foods. I just made hot turmeric tea with coconut oil, a dash of black pepper, no sweetener… It’s absolutely delicious!

    Reply
    • Natalie Perry says

      May 09, 2023 at 2:08 am

      This is so true! I love natural remedies, especially anti-inflammatory ones. These have changed my life for the better and were the reason I first became so passionate about nutrition and natural healing! PS, I love turmeric tea too. IU think i will make some tonight as well! Thank you for commenting!

      Reply

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Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

Since 2005 I began studying yoga, natural and holistic healing, nutrition, energy work, subconscious work, and more. I attended Southwest Institute for Healing Arts in Tempe, Arizona, and received several certifications as well as a Mind Body Wellness Practitioner Diploma in 2017. I spent many years looking for solutions for pain, stress, illness, and fatigue. I found that prescriptions, poor lifestyle and food choices, and negative self-talk were causing me to stay stuck. Throughout my studies, I transformed my life. It has become my passion to share what I learned in hopes of helping others to heal themselves.

Over the years, I have discovered firsthand the impact of food choices on health, energy, pain, and more. I am here to share how impactful it is to eat clean, natural, nutrient-dense foods. I have spent several years learning and experimenting with healthier cooking and eating, and it feels amazing!

When learning new ways to eat, I found it often required reprogramming outdated thoughts and beliefs to succeed.

Meditation, guided imagery, affirmations, and setting intentions are powerful tools I incorporate into my recipes and blogs. I will often share suggested affirmations or intentions within my recipes that will help you to amplify your healthy eating experience if you choose!

Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe 🙂

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A decorative photo of several anti-inflammatory foods including root vegetables cut on a wooden plate, a head of broccoli, a wooden bowl of blueberries, a bowl of various nuts, cut avocados, cut pomegranates, a bowl of baby spinach leaves, cut papaya. A starburst overlay in light gradient blue over the photo with text inside that says Anti-Inflammatory Foods That Fight Pain, MindfullyHealthyLiving.com