Inflammation & Pain

Chronic Inflammation

Calm systemic inflammation that underlies pain, stiffness, and many chronic conditions using nature's COX, NF-κB, and cytokine modulators.

Prevention

Key nutrients: Omega-3, polyphenols, antioxidants (A, C, E), magnesium, vitamin D.

Eat regularly: Oily fish, berries, leafy greens, turmeric, ginger, garlic, olive oil, green tea, dark chocolate, walnuts.

Cut ultra-processed foods, refined sugar, and excess seed oils.

Ginger root

HerbStrong evidence

1–2 g/day fresh or dried; inhibits COX-2 and reduces inflammatory cytokines.

Turmeric (curcumin)

HerbStrong evidence

500–1000 mg curcumin with piperine or in a lipid form for absorption.

White willow bark

HerbStrong evidence

120–240 mg salicin/day — nature's aspirin for pain and inflammation.

Omega-3 (fish/algae oil)

OtherStrong evidence

2–3 g EPA+DHA daily shifts eicosanoid balance toward resolution.

Boswellia serrata

HerbStrong evidence

300 mg standardized extract 3×/day inhibits 5-LOX inflammation pathway.

Tart cherry

FoodModerate evidence

240 ml juice or 480 mg extract reduces CRP and exercise-induced inflammation.

Bromelain

OtherModerate evidence

500 mg between meals (pineapple enzyme) eases swelling and soft-tissue inflammation.

Green tea (EGCG)

HerbModerate evidence

3 cups/day or 300 mg EGCG extract lowers inflammatory markers.

Vitamin D3

VitaminStrong evidence

2000–4000 IU/day if deficient; modulates immune and inflammatory response.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.