Posted by SANUSq Research Team on 6/1/2021 to Health articles
5 supplements to reduce inflammation in the body
When your immune system kicks into action to heal an infection or injury, we experience certain uncomfortable symptoms. For example, your ankle may puff up after a fall, a cut will become swollen and red, or your nose will ‘run’ during a cold.
However, while these brief phases of inflammation are healthy and helpful, chronic inflammation is not. If you’re experiencing chronically painful and swollen joints, ongoing pain, or leaky gut, you’re likely experiencing chronic inflammation. This can lead to systemic damage to the tissues and trigger health issues such as cancer, arthritis, heart disease, diabetes, IBS, obesity, and psoriasis.
Pressing questions remain; what is inflammation? Can it be fixed? Can you take supplements to help with inflammation? What are the best ways to reduce inflammation and lower your risk of life-threatening disease?Let’s find the answers.
What is inflammation and why is it so bad?
Initial inflammation is not necessarily a bad thing, as it is your body’s way of healing and protecting itself. When an injury occurs or bacteria attacks your system, your body springs to action to fight the risk and try to heal the damage quickly. For example, your blood vessels dilate so that more oxygen-rich blood can flow to the site of the injury. When viruses and bacteria attack, your immune system gathers its fighter cells to find and destroy these pathogens. Certain types of immune cells release special chemicals (such as cytokines) that activate other helpful immune cells, proteins, and hormones to help fight the infection.
This flurry of action helps your body to heal and recover. However, it means that you experience this process in the form of pain, hotness, redness, and swelling at the site of the injury or during illness. In the case of injury, you may not be able to move the area. This is strategic, as it means you cannot damage the area even further. These painful yet necessary sensations are signs that inflammation is at play, but it will alleviate once the injury is healed or the infection is destroyed.
Alas, sometimes these inflammation triggers do not alleviate, throwing your immune system out of whack. Your immune system continues to try to protect and heal the body, recruiting more immune cells and sending more chemicals into your system. Eventually, your immune system doesn’t know when to stop this process, leading to cell and tissue damage. It may even lead to auto-immune disorders, joint pain, IBS, obesity, and heart disease.
What causes chronic inflammation?
Inflammation is an undeniable part of aging. As you get older, chronic, low-grade inflammation occurs and is a big factor in disorders commonly associated with aging. The term for this process is “inflammaging”. The relationship between aging and inflammation is a two-way street; most chronic diseases are caused by aging and inflammation, but these diseases can also speed the aging process.
So, what causes inflammation in the body? Let’s assess the factors:
- An unbalanced diet full of refined sugar, vegetable oils, and processed foods
- Exposure to chemicals, heavy metals, and toxins
- A sedentary lifestyle and lack of exercise
- Chronic diseases and infections
Symptoms of inflammation
It can be tricky to tell if you have chronic inflammation as the signs of systemic inflammation are not as overt as those of acute inflammation. However, there are some warning signs to look out for.
- Joint pain and swelling
- Muscle pain and/or weakness
- Digestive issues such as bloating, gas, diarrhea, and constipation
- High blood sugar
- Weight gain around the middle
- Sleep issues and insomnia
- Ongoing fatigue
- Anxiety, depression, and brain fog
- Constant allergy symptoms like skin rashes, itchy eyes, and a runny nose
- Recurring colds, flu, and other illnesses
- Skin conditions such as acne, eczema, and psoriasis
- Auto-immune disorders such as lupus, vitiligo, and thyroid-related disorders
How can you reduce inflammation?
An ‘unhealthy lifestyle’ is one of the biggest factors in increased inflammation. This includes poor sleep, lack of exercise, excessive chemical and toxin exposure, and eating too many processed foods.
Another core factor of inflammation is chronic infection and disease. This is proven by studies that show those with obesity, heart disease, diabetes, cancer, and thyroid issues have increased levels of inflammatory chemicals in their body.
One sure way to reduce inflammation is to make changes to your lifestyle and diet so your body can heal itself effectively, remove toxins, and regulate inflammatory pathways.
Here are some simple ways you can immediately adjust your lifestyle:
- Cut out trans fats from your diet
- Purge processed vegetable oils from your pantry (canola, soy, and safflower oils)
- Reduce your sugar and artificial sweetener intake
- Reduce or avoid refined, processed carbohydrates
- If you are a smoker, quit
- Eat more fresh fruits and vegetables
- Snack on nuts (almonds, walnuts, cashews, peanuts, pecans, and Brazil nuts)
- Stay active and exercise in moderation
- Keep stress under control and follow a regular sleep routine
- Drink plenty of water (it removes toxins)
- Take steps to heal a dysfunctional gut
- Address and treat chronic health issues
Supplements for inflammation and pain
Certain supplements can effectively reduce inflammation and associated pain. Supplements that have strong antioxidant and anti-inflammatory properties can help people with existing inflammatory health conditions.
Curcumin is the key bioactive compound in turmeric and has been studied for its promising effect on pain and inflammation reduction. Research shows that curcumin blocks the activity of certain enzymes, proteins, and molecules involved in the causing of inflammation, tissue damage, and pain.
Specifically, curcumin hinders the creation of cytokines and the cyclooxygenase (COX) family of enzymes. COX enzymes produce chemicals called prostaglandins that are linked to inflammation and pain. Curcumin is also handy in the sense that it blocks NF-?B activity, a molecule that signals the release of proinflammatory molecules.
Studies prove that curcumin is actually more effective than over the counter and prescription drugs when it comes to easing pain and arthritis. 
Another well-known and important curcumin factor is that it is a powerful antioxidant. Plus, it boosts antioxidant enzymes already present in your system.
Health Benefits of Curcumin
- Reduces the risk of heart disease and supports endothelial function
- Delays neuro-degeneration and cognitive decline and reduces brain inflammation
- Eases joint pain and swelling in arthritis patients
- Boosts insulin sensitivity and reduces the risk of developing type-2 diabetes
- Could halt the progression of pre-diabetes turning into full diabetes
- Effectively works in tandem with radiotherapy and chemotherapy
- Reduces damage caused by exposure to ionizing radiation
- Safe to use and does not cause harmful side-effects
Resveratrol, an excellent antioxidant, and part of the polyphenol family is found in berries, grapes, and peanuts. It is generating a positive buzz as a key player in the delay of cellular aging. Resveratrol also boosts levels of endogenous antioxidants (the kind your body produces on its own), reducing oxidative stress and inflammation.
Another benefit of resveratrol is that it activates Sirtuins, a type of enzyme that regulates the genes associated with immune function, inflammation, and other ageing-related processes.
Recently, randomized controlled trials were reviewed to find that resveratrol reduces inflammatory markers such as C-reactive protein (CRP) and TNF-a. These findings show that resveratrol is a useful tool in the management of metabolic disorders. 
Health Benefits of Resveratrol
- Supports healthy skin
- Supports heart health and reduces the risk of heart disease
- Reduces the risk of Alzheimer’s disease
- Reduces blood sugar levels
Your body produces one of the most powerful antioxidants all on its own, and it’s called Glutathione. It is known for a superior ability to find free radicals that cause oxidative damage and subsequent inflammation. Glutathione produced within your cells, always present and ready to protect your cells (and mitochondria) from free radical damage.
The “master antioxidant” also supports other antioxidants by reviving them after they have lost their ability to neutralize free radicals. Glutathione is resourceful, recycling vitamin C, E, and A, thus boosting your body’s antioxidant capacity and ability.
Glutathione is the key stalwart of your body’s detox system and a critical factor in your liver’s ability to get rid of waste and toxins (drugs, alcohol, smoke, heavy metals, etc). It does this by binding to toxins and making them water-soluble so the body can easily flush them away.
When you are deficient in glutathione, it means that your cells do not have that crucial protection against oxidative damage. Plus, it means your system cannot get rid of toxins effectively. When these toxins build up, inflammation ensues, causing joint and muscle pain, allergies, fatigue, poor immunity, and hormonal imbalances.
Health Benefits of Glutathione
- Supports healthy energy levels
- Supports healthy skin
- Fights inflammation
- Supports DNA synthesis and repair
- Helps the liver to flush out toxins
- Supports immune cell function
As you age, your body’s ability to make sufficient glutathione reduces. Liposomal glutathione supplement is a great alternative to traditional supplements as it is extremely effective in boosting glutathione levels thanks to superior absorption and bioavailability
4. Vitamin D
Vitamin D plays an important role in regulating your immune system and can help to reduce inflammation. The ‘sunshine vitamin’ improves your natural immunity so it can more effectively fight infection. This is because vitamin D triggers the production of proteins that function as natural antibiotics. What is more, vitamin D helps to regulate your adaptive immune system and stops it from launching inappropriate responses that can lead to autoimmune disorders and inflammation.
Health conditions that are caused by inflammation have also been associated with vitamin D deficiency. Health experts have found that insufficient vitamin D levels are a missing link in the development of autoimmune disorders such as rheumatoid arthritis and those related to thyroid.
Vitamin D is one of the best supplements for inflammation and we recommend taking it along with vitamin K2 and magnesium. Here’s why they’re a good combination:
- Your cells require sufficient magnesium to effectively absorb vitamin D 
- Vitamin K2 directs calcium to the right places
- Vitamin K2 prevents calcium from building up in unwanted places such as soft tissue and blood vessels. Built-up calcium in these areas can cause heart attack, angina, palpitations, muscle pain, kidney stones, constipation, and atherosclerosis.
Health Benefits of Vitamin D
- Promotes a healthy thyroid
- Boosts insulin sensitivity
- Supports healthy sleep and mood
- Reduces the risk of autoimmune disorders developing
- Reduces the risk of heart disease
- Reduces the risk of asthma, allergies, and respiratory tract infections
5. Omega 3 Fatty Acids
Omega-3 fatty acids (n-3) are part of the unsaturated fat group found in fatty fish, fish oil supplements, and nuts. These fatty acids are excellent at controlling aspects associated with inflammation.
Specifically, Omega-3 fatty acids reduce the formation of inflammation-causing molecules such as eicosanoids and cytokines. When processing such fatty acids, the body creates anti-inflammatory signalling molecules called resolvins, protectins, and maresins. 
To upkeep a healthy inflammation response, your body requires a balance of omega-6 and omega-3 fatty acids. Omega-6 fats boost the levels of pro-inflammatory cytokines and adhesion molecules. Most modern diets contain high amounts of processed vegetable oils that are overly rich in omega-6 fatty acids, meaning more inflammation-molecules are created.
To create a healthier ratio of Omega-6 and Omega-3 fatty acids, we need to consume less of the former and more of the latter. To protect the heart and reduce inflammation by consuming more Omega-3 fats, The American Heart Association recommends eating fatty fish at least two times a week.
Health Benefits of Omega 3 Fatty Acids
- Promotes a healthy heart and reduces the risk of heart attack
- Supports healthy eyes and reduces the risk of macular degeneration
- Boosts insulin resistance
- Reduces ADHD symptoms in children
- Boosts healthy brain function
- Reduces the risk of Alzheimer’s, dementia, and depression
A great way to boost your intake of Omega-3 fatty acids is by taking Sacha Inchi Oil capsules. These are great supplements to reduce inflammation, lower cholesterol levels, and reduce blood pressure.
Reducing inflammation is not simply about popping a few pills. It takes a combination of lifestyle changes to effectively bring inflammation down to a safe level. Eating a healthy diet, getting regular exercise, getting healthy levels of sun exposure, reducing stress, and following a good sleep routine are all great ways to reduce inflammation and its negative effects on the body.
Gut health is also important in reducing inflammation, as leaky gut is an often-overlooked factor in overall health.
Before trying any of the anti-inflammation supplements discussed here, make sure that you first talk to your healthcare professional. Most of these dietary supplements are very safe and do not pose a risk of side effects, but some may interact with any drugs or supplements you are taking. With the right supplements and lifestyle changes, you may find that you can reduce (or cease) your intake of NSAIDs that pose many serious and damaging side-effects.
- Chandran et al. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res. 2012
- Calder et al. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017
- Koushki et al. Effect of Resveratrol Supplementation on Inflammatory Markers: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Clin Ther. 2018
- Uwitonze et al. Role of Magnesium in Vitamin D Activation and Function. The Journal of the American Osteopathic Association. 2018