November 7, 2019

6 supplements that fight inflammation

6 Supplements, die Entzündungen bekämpfen

Inflammation occurs in response to trauma, injury and stress. However, it can also be caused by unhealthy foods and an unhealthy lifestyle.

Anti-inflammatory foods, exercise, good sleep and smart stress management can help combat inflammation. In some cases, additional support in the form of supplements can also be helpful.

Here are 6 supplements that have been shown in studies to reduce inflammation.

1. alpha lipoic acid

Alpha-lipoic acid is a fatty acid that the body can produce itself. This fatty acid plays a key role in metabolism and energy production. In addition, alpha-lipoic acid acts as an antioxidant, protecting your body's cells from damage and restoring the levels of other antioxidants such as vitamin C and vitamin E (1).

Alpha lipoic acid also reduces inflammation. A number of studies have shown that it can reduce inflammation associated with insulin resistance, cancer, liver disease, heart disease and other conditions (2, 3, 4, 5, 6, 7, 8, 9).

In addition, alpha lipoic acid may help reduce blood levels of a number of inflammatory markers including IL-6 and ICAM-1. Alpha has also been shown to reduce inflammatory markers in heart patients in numerous studies (9).

However, other studies have not observed any changes in the levels of these markers in subjects taking alpha-lipoic acid compared to subjects in the placebo group (10, 11, 12).

Recommended dosage: 300-600 mg per day. No problems were observed in people who had taken 600 mg of alpha-lipoic acid for up to seven months (11).

Potential side effects: None if the recommended dosage is followed. If alpha-lipoic acid is taken in combination with diabetes medication, blood glucose levels should be carefully monitored.

Not recommended for: Pregnant women.

Summary: Alpha-lipoic acid is an antioxidant that can reduce inflammation and reduce the symptoms of certain diseases.

2 Curcumin

Curcumin is a compound that occurs naturally in the spice turmeric and has some impressive health benefits. It can reduce inflammation in diabetes, heart disease, inflammatory diseases of the digestive organs and cancer, to name a few (13, 14, 15, 16).

Curcumin also appears to be very useful in reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis (17, 18).

A controlled, randomized study found that subjects suffering from metabolic syndrome who took curcumin had significantly reduced levels of the inflammatory markers CRP and MDA compared to the placebo group (19).

In another study, in which 80 subjects suffering from cancerous tumors were given 150 mg of curcumin, it was observed that most of their inflammatory markers decreased much more than in the control group. In addition, there was a significant improvement in quality of life (20).

Curcumin is poorly absorbed by the body when taken orally, but absorption can be increased by up to 2,000% when taken in combination with piperine, which is found in black pepper (21). Some supplements contain a compound called bioperine, which works just as well as piperine in improving absorption.

Recommended dosage: 100-500 mg per day when taken in combination with piperine. Doses of up to 10 grams have been scientifically studied and are considered safe, although digestive discomfort may occur at such doses (22).

Potential side effects: None if the recommended dosage is followed.

Not recommended for: Pregnant women.

Summary: Curcumin is a powerful anti-inflammatory supplement that can reduce inflammation over a wide dosage range.

3. fish oil

Fish oil supplements contain omega-3 fatty acids, which are crucial for good health. They can reduce inflammation associated with diabetes, heart disease, cancer and many other conditions (23,24, 25, 26, 27, 28, 29).

Two particularly beneficial types of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA in particular has been shown to have anti-inflammatory effects that can reduce cytokine levels and promote digestive health. DHA may also reduce inflammation and muscle damage that occurs after exercise (29, 30, 31, 32).

In one study, it was observed that levels of the inflammatory marker IL-6 were 32% lower in people who took 2 grams of DHA than in subjects in the control group (31). In another study, DHA supplements were able to reduce the levels of the inflammatory markers TNF alpha and IL-6 after hard training sessions (32).

However, some studies conducted with healthy subjects and subjects suffering from atrial fibrillation showed no benefits of fish oil supplementation (33, 34, 35).

Recommended dosage: 1 to 1.5 grams of omega-3 fatty acids in the form of EPA and DHA per day.

Potential side effects: Fish oil can thin the blood in high doses, which can increase the tendency to bleed.

Not recommended for: People taking blood thinners or aspirin, as long as use has not been cleared by a physician.

Summary: Fish oil supplements containing omega-3 fatty acids can reduce inflammation in a variety of conditions.

4. ginger

Ginger root is usually ground into powder and added to sweet and savory dishes. However, it is also used to treat digestive problems and nausea, including morning sickness.

Two compounds found in ginger - gingerol and zingerone - may reduce inflammation associated with colitis, kidney damage, diabetes and breast cancer (36, 37, 38, 39, 40).

When diabetics were given 1,600 mg of ginger per day, their CRP levels, insulin levels and HbA1c levels decreased significantly more than members of the control group (39).

Another study found that women suffering from breast cancer who took ginger supplements had lower CRP and IL-6 levels, especially when ginger supplementation was combined with exercise (40).

There is also evidence that ginger supplements can reduce inflammation and muscle soreness after exercise (41, 42).

Recommended dosage: 1 gram per day, although up to two grams per day is considered safe (43).

Potential side effects: None, as long as the recommended dosage is not exceeded. Higher doses may thin the blood and increase the tendency to bleed.

Not recommended for: People taking blood thinners or aspirin, as long as use has not been cleared by a physician.

Summary: Ginger supplements have been shown to reduce inflammation and relieve muscle pain and soreness after exercise.

5 Resveratrol

Resveratrol is an antioxidant found in grapes, blueberries and other fruit with purple skin. It is also found in red wine and peanuts. Resveratrol supplements can reduce inflammation in people with heart disease, insulin resistance, gastritis, ulcerative colitis and other conditions (44, 45, 46, 47, 48, 49, 50, 51, 52, 53).

In one study, subjects suffering from ulcerative colitis were given 500 mg of resveratrol per day. It was observed that the symptoms of the test subjects improved and the levels of the inflammation markers CRP, TNF and NF-kB fell (52).

In another study, resveratrol supplements reduced the levels of certain inflammatory markers, triglyceride levels and blood glucose levels in obese subjects (53).

In contrast, another study showed no improvement in inflammatory markers in overweight subjects who took resveratrol supplements (54).

The resveratrol contained in red wine could also have health benefits, although the amount of resveratrol contained in red wine is not as high as many people believe (55). Red wine contains less than 13 mg of resveratrol per liter, while most studies that have examined the health benefits of resveratrol have used 150 mg or more of resveratrol per day. To get an adequate amount of resveratrol, you would have to drink at least 11 liters of wine every day, which is not recommended.

Recommended dosage: 150 to 500 mg per day (56).

Potential side effects: None, as long as the recommended dosage is not exceeded. However, large amounts (5 grams per day) may cause digestive problems.

Not recommended for: People taking blood thinners, as long as use has not been cleared by a physician.

Summary: Resveratrol may reduce levels of several inflammatory markers and provide other health benefits.

6 Spirulina

Spirulina is a blue-green algae that has strong antioxidant effects. Studies have shown that spirulina may reduce inflammation, contribute to healthier aging and strengthen the immune system (57, 58, 59, 60, 61, 62, 63, 64, 65).

Although most studies conducted to date have examined the effects of spirulina in animals, studies conducted in older men and women have shown that spirulina may reduce levels of inflammatory markers, alleviate anemia and improve immune function (64, 65).

In diabetics who were given 8 grams of spirulina per day for 12 weeks, a reduction in the levels of the inflammatory marker MDA was observed (66). In addition, the subjects' adiponectin levels increased. Adiponectin is a hormone that is involved in the regulation of blood sugar and fat metabolism.

Recommended dosage: 1 to 8 grams per day. Spirulina has been evaluated by the US Pharmacopeial Convention and found to be safe and harmless (67).

Potential side effects: apart from allergies, none as long as the recommended dosage is not exceeded.

Not recommended for: People who suffer from immune system disorders or are allergic to spirulina or algae.

Summary: Spirulina provides antioxidant protection that may reduce inflammation and reduce symptoms of certain diseases.

References:

Source: https://www.healthline.com/nutrition/6-anti-inflammatory-supplements

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