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You already know all about the benefits of turmeric (and omega-3 fats and green tea) to combat inflammation. but if you are yet Fighting pain, stiffness, soreness, and discomfort, you have other anti-inflammatory supplement options. Here are six science-backed solutions to tame the flames and what to look for in a supplement.
1. Boswellia
Also known as Indian frankincense, it is derived from the resin of the Boswellia serrata tree and has been used for thousands of years in Ayurvedic medicine to treat a variety of ailments. It is rich in boswellic acids, including acetyl-11-keto-beta-boswellic acid (AKBA), which has been shown to modulate enzymes that promote inflammation. Studies suggest that boswellia reduces pain, relieves swelling, improves mobility, and significantly decreases inflammation; is especially effective for osteoarthritis, knee pain and pain after exercising. You’ll find boswellia in capsules, softgels, or liquid extracts; because it is not well absorbed, bioenhanced delivery systems are best. Look for standardized ways to provide at least 50 percent boswellic acids, including 10 percent AKBA.
2. Andrography
From the leaves and roots of the Andrographis paniculata plant, has a long history of use in traditional Asian medicine. Its main active compounds, called andrographolides, inhibit the release of inflammatory chemicals and influence other factors that fan the flames, making it a highly effective anti-inflammatory supplement. Andrographis may be especially beneficial for inflammatory respiratory disorders, asthma and respiratory tract infection. Some research suggests it may also relieve arthritis symptoms, reduce pain and swelling, and improve mobility, and other studies show that andrographis reduces inflammation, inhibits tumor cell growth, and may protect against certain cancers. You’ll find andrographis in capsules, tablets, or tinctures; look for standardized forms for at least 10 percent andrographalides.
3. ALA (alpha-lipoic acid)
This is a antioxidant it occurs naturally in the body in small amounts and is found in some foods, primarily red meat or organ meats. ALA has proven antioxidant activities, but it is also believed to reduce inflammation independently of its antioxidant properties. Studies show that ALA significantly reduces levels of C-reactive protein (CRP) and other markers of inflammation, and is particularly beneficial in protecting against chronic inflammation related to heart disease, liver disease, cancer, and Alzheimer’s. ALA is difficult to obtain from dietary sources, especially if it is vegan or vegetarian, so supplements can help. Look for capsules, tablets, or softgels; Liposomal forms are believed to be better absorbed. And take ALA between meals, on an empty stomach to improve absorption.
4. Celery seed
Of Apium graveolens—a variety of wild celery—has a long history of use in Ayurveda and other traditional medical systems. It is rich in a variety of compounds known to decrease inflammation, and research suggests that it may minimize pain and swelling associated with arthritis; In some studies, celery seed extract was as effective as aspirin, ibuprofen, and naproxen, a common prescription pain medication, in suppressing arthritis symptoms. Other studies show that celery seed extract can protect and treat gastric irritation caused by non-steroidal anti-inflammatory drugs (NSAIDs), while working synergistically with them to enhance their inflammation-reducing actions. You’ll find celery seed extract in capsules and tinctures; Because it can interact with blood thinners and certain prescription drugs, check with your doctor if you are taking any medications before starting this anti-inflammatory supplement.
5. MSM (methylsulfonylmethane)
A sulfur-containing compound found in garlic, onions and protein-rich foods, MSM blocks the release of inflammatory chemicals and appears to be especially helpful for rheumatoid arthritis, osteoarthritis, muscle pain, and low back pain. Studies show that MSM significantly reduces inflammation, decreases pain, decreases stiffness and swelling in the joints, and improves mobility and function; other research suggests it also makes it harder for cartilage to break down and may protect against joint degeneration and pain. Look for MSM in capsules, or in powdered or crystallized form that can be mixed with juice or water. Since it can cause stomach upset, start with a small dose of this anti-inflammatory supplement and gradually increase.
6.Resveratrol
Best known as the heart-healthy antioxidant in red wine, it also has a powerful anti-inflammatory Benefits. It works by inhibiting the activation of cells that cause the release of inflammatory chemicals and by interacting with other pathways and factors. Research shows that resveratrol protects against inflammation related to heart disease, ulcerative colitis, Alzheimer disease and other conditions; some studies suggest that its anti-inflammatory actions may also reduce the risk of gastric cancer and other forms of cancer. You’ll find resveratrol in capsules, tablets, or softgels; Look for forms standardized with trans-resveratrol, extracted from red grapes or Japanese knuckle.
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