Highest effect
Fish Oil
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
Fish oil is a foundational supplement for managing inflammation. Its components, EPA and DHA, are incorporated into cell membranes and enzymatically converted into specialized pro-resolving mediators (SPMs) that actively turn off the inflammatory process. This helps reduce chronic inflammation and supports cardiovascular and joint health.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D deficiency is strongly correlated with increased systemic inflammation and autoimmune conditions. It helps calm overactive immune cells and reduces the expression of pro-inflammatory messengers. Maintaining adequate levels is essential for keeping the body's inflammatory baseline in check.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin is a unique antioxidant that can span the entire cell membrane, offering superior protection against oxidative damage. By reducing oxidative stress, it helps lower key inflammatory markers like C-reactive protein (CRP) and is particularly beneficial for skin, eye, and joint health.
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Blue-Green Algae
Botanical
Impact
High effect
Typical dose:1–5 grams / day
The primary anti-inflammatory compound in blue-green algae like spirulina is phycocyanin, which has been shown to inhibit the COX-2 enzyme and reduce oxidative stress. While highly effective, it is not typically considered as foundational as Fish Oil or Vitamin D, placing it firmly in the high-impact tier.
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Boswellia
Botanical
Impact
High effect
Typical dose:300–900 mg / day
Boswellia serrata extract, also known as Indian frankincense, provides potent relief, especially for joint-related inflammation and pain. Its unique mechanism of inhibiting the 5-lipoxygenase (5-LOX) enzyme makes it an excellent complement to curcumin, providing a more comprehensive anti-inflammatory effect.
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Coenzyme Q-10
Other
Impact
High effect
CoQ10 is vital for cellular energy production and protects mitochondria from oxidative damage. By improving cellular bioenergetics and reducing oxidative stress, it effectively lowers systemic inflammatory markers like CRP, TNF-alpha, and IL-6.
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Collagen
Other
Impact
High effect
Collagen, particularly hydrolyzed forms, supplies glycine and proline, which are essential for repairing connective tissue in joints and the gut barrier. By supporting tissue integrity and providing anti-inflammatory amino acids, it helps reduce pain and inflammation associated with arthritis and leaky gut.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Curcumin, the active component in turmeric, is one of the most well-researched anti-inflammatory botanicals. It effectively reduces markers of inflammation like CRP and blocks enzymes such as COX-2. For clinical efficacy, it must be taken in a form with enhanced bioavailability, such as combined with piperine or formulated as a phytosome.
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Gamma Linolenic Acid
Fatty Acid
Impact
High effect
Typical dose:240–500 mg / day
Unlike other omega-6s, GLA (from sources like borage or evening primrose oil) uniquely converts into anti-inflammatory prostaglandins. This makes it highly effective for conditions characterized by inflammation and immune dysregulation, such as rheumatoid arthritis and eczema. Its targeted mechanism places it in the high-impact tier.
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Glutathione
Amino Acid
Impact
High effect
Glutathione is crucial for cellular defense against oxidative stress, a primary driver of chronic inflammation. Supplementing directly (with a bioavailable form) bolsters the body's ability to quench inflammatory fires, protecting cells from damage and supporting detoxification pathways.
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Glycine
Amino Acid
Impact
High effect
Glycine acts as an immunomodulatory agent, calming immune cells like macrophages and reducing the production of key inflammatory messengers such as TNF-alpha. It is a fundamental component for managing systemic inflammation and supporting tissue repair.
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Green Tea
Botanical
Impact
High effect
Typical dose:250–750 mg / day
Epigallocatechin gallate (EGCG) is the primary active compound in green tea. It helps downregulate the production of pro-inflammatory cytokines like TNF-alpha and IL-6. This provides broad-spectrum support against systemic inflammation driven by metabolic and environmental stressors.
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Propolis
Botanical
Impact
High effect
Typical dose:250–750 mg / day
Propolis contains potent compounds like CAPE that modulate the immune system and inhibit inflammatory pathways like NF-kB. It is particularly effective for inflammation involving immune challenges, such as in the respiratory tract or oral cavity, while also offering systemic benefits.
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Taurine
Amino Acid
Impact
High effect
Taurine protects tissues from oxidative stress, a key driver of inflammation. It has been shown to inhibit the production of pro-inflammatory cytokines like TNF-alpha and reduce markers of inflammation, offering broad protective benefits, especially for cardiovascular and neurological health.
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Vitamin C
Vitamin
Impact
High effect
Vitamin C is essential for mitigating oxidative stress caused by the inflammatory process itself. It directly neutralizes damaging free radicals and is required to regenerate other critical antioxidants like Vitamin E, providing broad-spectrum support against the drivers of chronic inflammation.
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Vitamin E
Vitamin
Impact
High effect
Vitamin E is essential for neutralizing free radicals within cellular membranes, preventing a chain reaction of oxidative damage that perpetuates inflammation. It works synergistically with other antioxidants like Vitamin C and selenium to maintain cellular health.
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Situational effect
Apigenin
Other
Impact
Situational effect
Apigenin is a natural compound found in plants like chamomile that modulates the body's inflammatory response at a molecular level. It helps downregulate the production of inflammatory cytokines and enzymes, making it a valuable situational tool for managing chronic, low-grade inflammation.
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Bromelain
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Derived from pineapple, bromelain is most effective for acute inflammation resulting from physical injury or surgery. When taken on an empty stomach, it is absorbed systemically and works to decrease swelling and promote tissue healing. It is particularly well-regarded for its ability to thin mucus and relieve sinus inflammation.
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Carnosine
Other
Impact
Situational effect
Typical dose:500–1500 mg / day
Carnosine's main strength is in its anti-glycation properties, preventing the formation of advanced glycation end-products (AGEs) that are a source of chronic inflammation. This makes it a supportive, situational supplement for managing inflammation driven by high blood sugar and metabolic dysfunction, rather than a direct, potent anti-inflammatory agent.
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Flax
Botanical
Impact
Situational effect
Typical dose:7–21 grams / day
Flaxseed is a good source of the omega-3 fatty acid ALA. However, the conversion of ALA to the more potent anti-inflammatory fats EPA and DHA is highly inefficient in humans. Therefore, its effects are modest compared to direct sources like fish oil, making it a supportive, but not primary, option.
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Ginger
Botanical
Impact
Situational effect
Typical dose:1000–2000 mg / day
Ginger is highly effective for reducing nausea and inflammation within the digestive tract. It also has systemic effects comparable to mild NSAIDs, making it useful for menstrual cramps, exercise-induced muscle soreness, and arthritic pain. Its tangible benefits for specific symptoms make it a valuable situational tool.
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Luteolin
Other
Impact
Situational effect
Luteolin is a powerful bioflavonoid that excels at stabilizing mast cells, reducing the release of histamine and other inflammatory mediators. This makes it particularly effective for allergy-related inflammation and neuroinflammation, offering targeted support beyond general antioxidants.
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Lycopene
Botanical
Impact
Situational effect
Typical dose:10–20 mg / day
Lycopene excels at neutralizing singlet oxygen and other free radicals, making it particularly beneficial for reducing oxidative stress-driven inflammation, such as that affecting the skin from UV exposure or in metabolic conditions. Its role is supportive and antioxidant-focused.
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Magnesium
Mineral
Impact
Situational effect
Typical dose:200–400 mg / day
Magnesium is a cofactor in over 300 enzymatic reactions, and suboptimal levels can lead to a low-grade chronic inflammatory state. Supplementation can help lower CRP levels and improve metabolic health, indirectly reducing the body's overall inflammatory burden.
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N-Acetyl Glucosamine
Other
Impact
Situational effect
Typical dose:750–1500 mg / day
N-Acetyl Glucosamine (NAG) serves as a building block for the protective mucous layer in the intestines and for cartilage in joints. By supporting tissue integrity and modulating local inflammatory responses in these specific areas, it provides situational relief for conditions like inflammatory bowel disease and osteoarthritis. Its systemic effects are less pronounced than foundational supplements.
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Papain
Botanical
Impact
Situational effect
Typical dose:500–1500 mg / day
Similar to bromelain, papain is a proteolytic enzyme derived from papaya. When taken on an empty stomach, it acts systemically to break down inflammatory proteins, making it most useful for recovery from physical trauma, injury, or surgery, rather than for managing chronic systemic inflammation.
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Resveratrol
Botanical
Impact
Situational effect
Typical dose:150–500 mg / day
Found in grapes, resveratrol has demonstrated an ability to inhibit key inflammatory molecules like NF-kB and various cytokines. Its benefits are often linked to cellular longevity and metabolic health, making it a supportive agent for managing age-related or metabolically-driven inflammation.
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Rosemary
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Rosemary extract offers valuable polyphenol compounds that help reduce oxidative stress and inhibit some inflammatory enzymes. It is a beneficial supportive botanical but is not typically used as a primary agent for potent, systemic anti-inflammatory effects in the same way as curcumin or boswellia.
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Rutin
Botanical
Impact
Situational effect
Typical dose:250–1000 mg / day
Rutin's primary benefits are related to vascular health, where it reduces capillary permeability and fragility, which can help with swelling and bruising. Its antioxidant and enzyme-inhibiting properties provide moderate anti-inflammatory effects, making it a strong situational choice, especially when combined with Vitamin C.
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Selenium
Mineral
Impact
Situational effect
Selenium is a vital cofactor for powerful antioxidant enzymes that protect cells from inflammatory damage. Correcting a deficiency is key for reducing oxidative stress and modulating the inflammatory response. Its value is highest when intake is suboptimal, making it a key situational nutrient.
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Stinging Nettle
Botanical
Impact
Situational effect
Stinging Nettle leaf contains compounds that interfere with the body's production of inflammatory chemicals, including prostaglandins and histamine. This dual action makes it a valuable situational tool for managing symptoms of seasonal allergies and providing relief from arthritic joint pain.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc is critical for the proper function of immune cells. Correcting a deficiency can help restore immune balance and lower levels of systemic inflammation, particularly when the inflammation is driven by an underlying immune challenge or chronic infection.
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Limited evidence
Chlorophyllin
Other
Impact
Limited evidence
Typical dose:100–300 mg / day
Chlorophyllin's primary benefit is its antioxidant capacity, binding to potential mutagens and reducing oxidative stress. While this provides indirect anti-inflammatory support, its role as a potent, direct modulator of systemic inflammation is less established than other compounds, making it a lower-tier supportive nutrient.
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