Natural Remedies for Inflammation
Evidence-based natural anti-inflammatory remedies from turmeric to omega-3 fatty acids. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Turmeric
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How It Helps
Curcumin in turmeric is one of the most potent natural anti-inflammatories known. It inhibits NF-kB, COX-2, and multiple other inflammatory pathways simultaneously.
🔬 What the Research Says
A 2016 meta-analysis in the Journal of Medicinal Food found curcumin supplementation significantly reduced inflammatory markers (CRP, TNF-alpha, IL-6) across multiple conditions.
[1] Curcumin and inflammation: a systematic review and meta-analysis - Journal of Medicinal Food (2016)
📋 How to Use
Take curcumin supplements with piperine (black pepper extract) for dramatically improved absorption. Cooking with turmeric also helps but supplements provide therapeutic doses.
💊 Dosage
500-1000mg curcumin with piperine twice daily with meals.
⚠️ Side Effects & Cautions
Generally safe. May cause GI upset at high doses. Mild blood-thinning effect - avoid before surgery.
🛒 Recommended Products
Qunol Turmeric Curcumin with Black Pepper
★★★★★ 4.6 · $18-28
2. Omega-3 Fish Oil
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How It Helps
EPA and DHA omega-3s produce resolvins and protectins that actively resolve inflammation. They shift the body from pro-inflammatory to anti-inflammatory pathways.
🔬 What the Research Says
A 2022 meta-analysis in the Journal of the American Heart Association confirmed omega-3 supplementation significantly reduces inflammatory biomarkers including CRP and IL-6.
[1] Omega-3 fatty acids and systemic inflammation - Journal of the American Heart Association (2022)
📋 How to Use
Take high-quality fish oil capsules with meals. Choose molecularly distilled products tested for purity.
💊 Dosage
2-4g combined EPA/DHA daily for anti-inflammatory effect.
⚠️ Side Effects & Cautions
Fishy burps. Mild blood-thinning at high doses. Choose purified products.
🛒 Recommended Products
Nordic Naturals Ultimate Omega
★★★★★ 4.7 · $25-40
3. Ginger
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How It Helps
Gingerols and shogaols inhibit prostaglandin and leukotriene synthesis, reducing inflammation through the same pathways as NSAIDs but without the GI side effects.
🔬 What the Research Says
A 2018 systematic review in Food Science & Nutrition confirmed ginger's significant anti-inflammatory properties, showing it reduced markers like CRP and TNF-alpha.
[1] Anti-inflammatory effects of ginger: a systematic review - Food Science & Nutrition (2018)
📋 How to Use
Take ginger supplements or drink 2-3 cups of fresh ginger tea daily. Fresh ginger in cooking also provides anti-inflammatory benefits.
💊 Dosage
250-500mg ginger extract twice daily, or 2-3 cups fresh ginger tea.
⚠️ Side Effects & Cautions
Generally very safe. Mild heartburn possible. Caution with blood thinners at high doses.
🛒 Recommended Products
Nature's Way Ginger Root
★★★★★ 4.6 · $6-10
4. Bromelain
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How It Helps
Bromelain is a proteolytic enzyme that breaks down inflammatory proteins, reduces swelling, and modulates the immune response. It's been used post-surgically for decades.
🔬 What the Research Says
Studies in Alternative Therapies demonstrated bromelain significantly reduces inflammatory markers and swelling in conditions ranging from sinusitis to osteoarthritis.
[1] Bromelain as an anti-inflammatory and immunomodulatory agent - Alternative Therapies in Health and Medicine (2013)
📋 How to Use
Take on empty stomach for anti-inflammatory effect (with food it acts as digestive enzyme). Can combine with turmeric for synergistic benefits.
💊 Dosage
500-1000mg bromelain 2-3 times daily between meals.
⚠️ Side Effects & Cautions
May cause GI upset. Avoid if allergic to pineapple. Caution with blood thinners.
🛒 Recommended Products
NOW Bromelain 500mg
★★★★★ 4.5 · $10-15
5. Cayenne Pepper
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How It Helps
Capsaicin depletes substance P (a pain and inflammation signaling molecule) and activates TRPV1 receptors that modulate the inflammatory response.
🔬 What the Research Says
A Cochrane review confirmed topical capsaicin's anti-inflammatory and analgesic effects for chronic pain conditions, reducing substance P-mediated inflammation.
[1] Topical capsaicin for chronic pain - Cochrane Database of Systematic Reviews (2010)
📋 How to Use
Use topical capsaicin cream for localized inflammation, or add cayenne to food for systemic anti-inflammatory benefits.
💊 Dosage
0.025-0.075% capsaicin cream topically 3-4 times daily. Or 1/4 teaspoon cayenne in food daily.
⚠️ Side Effects & Cautions
Burning on application (diminishes with use). Avoid eyes and mucous membranes. Wash hands after applying.
🛒 Recommended Products
Capsaicin HP Cream
★★★★ 4.3 · $8-14
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Browse All ConditionsLast reviewed: February 2026