Supplements to reduce inflammation
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Supplements to Reduce Inflammation: A Comprehensive Review
Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to various health issues. Several supplements have been studied for their potential to reduce inflammation. This article synthesizes the findings from multiple research studies on the effectiveness of different supplements in reducing inflammation.
Multi-Nutrient Supplements and Inflammation
Branched Chain Amino Acids, Taurine, and B Vitamins
A study investigated the effects of a multi-nutrient supplement containing branched chain amino acids, taurine, anti-inflammatory plant extracts, and B vitamins on inflammation in middle-aged individuals. The results showed a significant decrease in IL-6 levels in both men and women, along with improvements in physical performance and mood. This suggests that multi-nutrient supplements can effectively reduce inflammation and improve overall health in middle-aged individuals1.
Omega-3 Fatty Acids: EPA vs. DHA
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
A head-to-head comparison of EPA and DHA supplementation revealed that DHA is more effective than EPA in reducing specific markers of inflammation, such as interleukin-18 (IL-18) and increasing adiponectin levels. Both EPA and DHA showed reductions in CRP and IL-6, but DHA had a more pronounced effect on blood lipids, suggesting its superior anti-inflammatory properties2. Another study confirmed that omega-3 supplementation, in general, can reduce inflammation markers like IL-6 and TNF-α in middle-aged and older adults9.
Melatonin and Inflammatory Biomarkers
Melatonin
A meta-analysis of clinical trials found that melatonin supplementation significantly decreased levels of TNF-α and IL-6, indicating its potential as an anti-inflammatory agent. The effect on CRP levels was marginal, but the overall findings support melatonin's role in reducing inflammation3.
Vitamin D and Inflammation
Vitamin D
The role of vitamin D in reducing inflammation is being increasingly recognized. A systematic review protocol aims to investigate the impact of vitamin D supplementation on inflammation. Although the results are pending, the review highlights the potential clinical implications of vitamin D deficiency and its supplementation in managing inflammation4.
Garlic and Inflammatory Markers
Garlic
A systematic review and meta-analysis of randomized controlled trials showed that garlic supplementation significantly reduced CRP levels. Aged garlic extract (AGE) was particularly effective in reducing both CRP and TNF-α levels, although it had no significant effect on IL-6 levels5.
Probiotics and Omega-3 Combination
Probiotics and Omega-3
A study on the combination of probiotics and omega-3 supplements in elderly participants found that this dual supplementation increased levels of the anti-inflammatory marker IL-10. Although there was no significant difference in hs-CRP levels, the results suggest potential benefits in reducing inflammation through this combination6.
Plant Food Supplements
Curcuma Longa, Boswellia Serrata, and Others
A systematic review of plant food supplements identified Boswellia serrata as the most promising for treating pain and inflammatory conditions. Curcuma longa and Harpagophytum procumbens also showed potential but require further investigation. The review underscores the need for more homogeneous studies to confirm the efficacy of these supplements7.
Anthocyanin-Rich Fruits
Whole Fruits High in Anthocyanins
A meta-analysis found that consumption of whole fruits high in anthocyanins can reduce inflammation and oxidative stress. This suggests that incorporating such fruits into the diet may be beneficial for managing inflammation8.
Zinc and Inflammation
Zinc
A meta-analysis of randomized controlled trials concluded that zinc supplementation significantly reduces serum concentrations of CRP, TNF-α, and malondialdehyde (MDA), indicating its effectiveness in reducing inflammation and oxidative stress10.
Conclusion
The evidence suggests that various supplements, including multi-nutrient formulations, omega-3 fatty acids, melatonin, vitamin D, garlic, probiotics, plant food supplements, anthocyanin-rich fruits, and zinc, can effectively reduce inflammation. These findings highlight the potential of dietary supplements as non-pharmacological interventions for managing chronic inflammation and promoting overall health. Further research is needed to confirm these benefits and optimize supplementation strategies.
Sources and full results
Most relevant research papers on this topic
A multi-nutrient supplement reduced markers of inflammation and improved physical performance in active individuals of middle to older age: a randomized, double-blind, placebo-controlled study
A multi-nutrient supplement effectively reduces inflammation and improves physical performance in middle-aged individuals, with benefits observed in men and women.
RCT
Very Rigorous JournalA randomized, crossover, head-to-head comparison of eicosapentaenoic acid and docosahexaenoic acid supplementation to reduce inflammation markers in men and women: the Comparing EPA to DHA (ComparED) Study.
DHA supplementation has greater anti-inflammatory effects and better blood lipid effects than EPA supplementation in men and women at risk of cardiovascular disease.
RCTVery Rigorous Journal
Highly CitedMelatonin supplementation and pro-inflammatory mediators: a systematic review and meta-analysis of clinical trials
Melatonin supplementation significantly reduces TNF- and IL-6 levels, potentially benefiting chronic diseases.
Meta-Analysis
Rigorous JournalHighly CitedEffect of vitamin D supplementation on inflammation: protocol for a systematic review
Vitamin D supplementation's impact on inflammation remains largely unknown, with potential clinical implications for reducing inflammation and inflammatory diseases.
Systematic ReviewRigorous JournalHighly CitedEffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials.
Garlic supplementation can reduce circulating CRP levels, while aged garlic extract can reduce TNF- and CRP levels, but has no significant effect on IL-6 levels.
Meta-AnalysisPotential Modulation of Inflammation by Probiotic and Omega-3 Supplementation in Elderly with Chronic Low-Grade Inflammation—A Randomized, Placebo-Controlled Trial
Probiotic and omega-3 dual supplementation shows modest effects on inflammation and may be a non-pharmacological treatment for low-grade inflammation in the elderly.
RCTVery Rigorous JournalPlant Food Supplements with Anti-Inflammatory Properties: A Systematic Review (II)
Plant food supplements show promise for treating inflammatory conditions, with Boswellia serrata Roxb. showing the best efficacy for pain/inflammatory conditions.
Systematic ReviewHighly CitedImpact of anthocyanin-rich whole fruit consumption on exercise-induced oxidative stress and inflammation: a systematic review and meta-analysis.
Consumption of whole fruit high in anthocyanins can help reduce inflammation and oxidative stress caused by exercise.
Meta-AnalysisOmega-3 supplementation lowers inflammation in healthy middle-aged and older adults: A randomized controlled trial
Omega-3 supplementation can reduce inflammation in overweight, sedentary middle-aged and older adults without significantly affecting depressive symptoms.
RCTRigorous JournalHighly CitedZinc supplementation is associated with a reduction in serum markers of inflammation and oxidative stress in adults: A systematic review and meta-analysis of randomized controlled trials.
Zinc supplements significantly reduce serum concentrations of inflammation and oxidative stress markers, CRP, TNF-, and MDA.
Meta-Analysis