Arthritis Living With Diet & Exercise 13 Natural Anti-inflammatory Supplements By Carol Eustice Carol Eustice Facebook Carol Eustice is a writer covering arthritis and chronic illness, who herself has been diagnosed with both rheumatoid arthritis and osteoarthritis. Learn about our editorial process Updated on September 01, 2022 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Meredith Bull, ND Medically reviewed by Meredith Bull, ND Facebook LinkedIn Meredith Bull, ND, is a licensed naturopathic doctor with a private practice in Los Angeles. She helped co-author the first integrative geriatrics textbook, "Integrative Geriatric Medicine." Learn about our Medical Expert Board Fact checked Verywell Health content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Lisa Sullivan, MS Fact checked by Lisa Sullivan, MS Lisa Sullivan, MS, is a nutritionist and health and wellness educator with nearly 20 years of experience in the healthcare industry. Learn about our editorial process Print Table of Contents View All Table of Contents Boswellia Bromelain Cat's Claw Chondroitin Devil's Claw Fish Oil Flax Ginger GLA MSM Quercetin Thunder God Vine Turmeric Anti-inflammatory supplements are an alternative treatment for inflammation. Inflammation contributes to many different conditions, from arthritis to digestive diseases. Supplements are not as well-studied as conventional medication. Certain supplements, however, are believed to help reduce inflammation. Some people may choose supplements instead of over-the-counter medicines like Advil (ibuprofen) because they prefer products with natural anti-inflammatory properties. Keep reading to learn about 13 of the best-known anti-inflammatory supplements. If you're considering trying one, discuss it with your healthcare provider to make sure it's a good idea for you. stock_colors / iStock Boswellia Boswellia is a tree that is found in parts of the Middle East, Africa, and India. Boswellia extract is also referred to as Indian frankincense. It's made from the gum resin of the tree bark. Classified as an Ayurvedic herb, Boswellia is thought to have anti-inflammatory properties. It may help relieve pain. As a supplement, it is available as: PillsCapsules A common dose is 300 milligrams (mg) three times a day. Health Benefits of Boswellia Bromelain Bromelain is a group of protein-dissolving enzymes found in the stem and fruit of the pineapple. Bromelain may have an anti-inflammatory effect by changing various immune responses and pathways, especially when the immune system is already stimulated. As a supplement, bromelain is available as: TabletsCapsules A common dose is 500 to 1000 mg taken daily. The Health Benefits of Bromelain Cat's Claw Cat's claw comes from the dried root bark of a woody vine. The plant is found in the Amazon rainforest in Peru and other parts of South America. Cat's claw is thought to have anti-inflammatory properties by blocking TNF or the tumor necrosis factor. It is available in: CapsuleTabletsLiquidTeabags A common dose is 20 mg to 30 mg of root bark extract taken daily. The Health Benefits of Cat's Claw Chondroitin Chondroitin is a part of human connective tissue found in bone and cartilage. In supplements, chondroitin sulfate typically is made from bovine trachea. It is also made from pork byproducts. Chondroitin is believed to reduce pain and have anti-inflammatory properties. The supplement may also improve joint function and slow the progression of osteoarthritis. Chondroitin is available in: CapsuleTabletPowder forms A dose of 800 mg to 1200 mg each day is common. The Health Benefits of Chondroitin Devil's Claw Devil's claw is a perennial shrub that grows in Southern Africa. It has branching roots and shoots, lush foliage, and red flowers. Its name comes from the tiny hooks that cover its fruit. The secondary roots that grow out of the main roots are called tubers. The roots and tubers are used for pain relief and anti-inflammatory effects. They are also used as a digestive aid. Devil's claw is available in the following forms: CapsuleTincturePowderLiquid Daily tuber dosage should be limited to 4.5 mg daily or 1 to 2.4 g of extract. The Health Benefits of Devil's Claw Fish Oil Fish oil supplements are made from the oils of cold-water fish, including: MackerelSalmonHerringTunaHalibutCod Fish oil is a source of omega-3 fatty acids (EPA and DHA). Omega-3s have an anti-inflammatory effect by blocking cytokines and prostaglandins. Cytokines are proteins that signal the immune system to do its job. Prostaglandins are natural chemicals in the body that are secreted when there is an injury or inflammation. Omega-3s can help if you have rheumatoid arthritis. Fish oil supplements are available as: CapsulesSoftgels The maximum dose for DHA and EPA is up to 3 grams daily. Fish Oil vs. Fish for Health Flax The seed of the flax plant contains omega-3 and omega-6 fatty acids. Some of the fat in flaxseed oil converts to EPA and DHA. These are the same active ingredients in fish oil. Flaxseed is available as: CapsulesOilGround mealFlour Capsules are available in 1000 to 1300 mg doses, but there is no recommended dose. A common intake of ground or milled flaxseed is about 2 to 3 tablespoons daily. This can be added to your food throughout the day. Health Benefits of Flaxseed Oil Ginger Ginger is derived from the dried or fresh root of the ginger plant. It has been shown to have strong anti-inflammatory properties. This is similar to some nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil (ibuprofen). Ginger works by blocking chemicals that cause inflammation. Ginger is available in: CapsulesExtractPowderOilsTea People sometimes use up to 1 gram of ginger in three divided doses per day. The Health Benefits of Ginger GLA Gamma-linolenic acid (GLA) is a type of omega-6 fatty acid that is found in certain plant seed oils, such as: Evening primrose oil Black currant oil Borage oil The body can change GLA into anti-inflammatory chemicals. GLA is available in: Capsules Oil The maximum dose is up to 3 grams daily. The Health Benefits of GLA MSM Methylsulfonylmethane (MSM) is an organic sulfur compound that is naturally found in: FruitsVegetablesGrainsAnimalsHumans However, as food is processed, the MSM is destroyed. MSM supplements are used to reduce pain and inflammation associated with arthritis. MSM comes in: TabletCapsulesLiquidPowderTopical creams A common oral dose is 2 to 6 grams daily with meals. The Health Benefits of MSM Quercetin Quercetin is a chemical that is found in various foods, including: Apples Onions Teas Berries Red wine Some herbs Quercetin is recognized for having anti-inflammatory properties. It blocks pro-inflammatory chemicals, such as leukotrienes and prostaglandins. Due to limited research, there is no recommended or usual dose. The maximum dose is up to 1 gram daily. The Health Benefits of Quercetin Thunder God Vine Thunder god vine comes from the skinned root of a vine-like plant found in Asia. The Chinese herbal remedy has been used to treat: Inflammation Joint pain Overactivity of the immune system There have not been many studies on the benefits of thunder god vine done in the United States. As a result, there is no recommended daily dosage for the extract. Supplements Turmeric Turmeric is a perennial, lily-like shrub that mainly grows in India and Indonesia. It also grows in other tropical regions. Turmeric roots are related to the ginger family. They are dried to a yellow powder. Then they are used in foods, curries, and Ayurvedic medicine. Turmeric is recognized for its anti-inflammatory properties. It works by blocking inflammatory cytokines and enzymes. It is available as: CapsulesSpice A common dose for capsules is 500 mg taken one to three times per day, but recommended dosages can vary widely. Turmeric May Be a Solution For Osteoarthritis Knee Pain, Study Finds Summary If you have a condition like arthritis, anti-inflammatory supplements may help you deal with pain and inflammation. These supplements will not prevent, treat, or cure any disease, but you may experience some benefits. A doctor can help you decide which supplement may be helpful for your particular needs. A Word From Verywell There is a common misconception that supplements are safer than prescription medications. However, each of the anti-inflammatory supplements listed has the potential for adverse effects and drug interactions. Also remember that the FDA does not regulate dietary supplements in the same way they do conventional foods and drugs. If you are going to use a supplement, make sure you purchase it from a reputable retailer and select a brand that is certified for quality by a third party, such as U.S. Pharmacopeia (USP). 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Eur J Pharmacol. 2016;785:77-86. doi:10.1016/j.ejphar.2016.04.020 Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients. 2017;9(3):290. doi:10.3390/nu9030290 NIH National Center for Complementary and Integrative Health. Thunder god vine. Hewlings SJ, Kalman DS. Curcumin: a review of its' effects on human health. Foods. 2017;6(10):92. doi:10.3390/foods6100092 Li Y, Yao J, Han C, et al. Quercetin, inflammation and immunity. Nutrients. 2016;8(3):167-. doi:10.3390/nu8030167 By Carol Eustice Carol Eustice is a writer covering arthritis and chronic illness, who herself has been diagnosed with both rheumatoid arthritis and osteoarthritis. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit