What role do supplements play in inflammation control?
Written by
Gina Mason
Reviewed by
Prof. William Dalton, Ph.D.Supplements can be supportive, but not solutions to help control inflammation. Better-quality supplements, such as omega-3 fish oil and curcumin, can be beneficial to a healthy diet. Still, they cannot replace the educated focus on whole foods. I recommend treatments as adjuncts to clients, and that they work best in conjunction with proper nutrition and lifestyle changes learned through professional instruction.
Omega-3 Fish Oil
- Effective dose: 1,000+ mg EPA/DHA combined daily
- Bioavailability tip: Take with fatty meals
- Impact: Reduces CRP by 15-30% in 8 weeks
Curcumin + Piperine
- Enhanced absorption: Piperine boosts bioavailability 20x
- Dosing: 500 mg curcumin with 5 mg piperine
- Effect: Inhibits NF-kB pathway effectively
Vitamin D
- Requirement: Only beneficial if deficient (<30 ng/mL)
- Dosing: 2,000-5,000 IU daily based on blood tests
- Role: Regulates immune cell inflammation responses
The challenges of bioavailability limit the effects of these products, nevertheless. Foods in their whole states contain nutrients that complement and improve absorption. For example, salmon is rich in omega-3 fatty acids, vitamin D, and selenium. Turmeric root has curcumin and turmerone. The nutrients in the supplements do not contain the other nutrients found in foods in their natural state.
Quality discrepancies lead to inconsistent results among brands. Look for third-party certification (e.g. NSF, USP) on the labels. Avoid supplements with fillers such as magnesium stearate. I test products with clients: pharmaceutical-grade omega 3 reduces CRP twice as effectively as standard fish oil.
Professional guidance helps prevent possible interactions and side effects. High doses of curcumin may thin the blood when taken in combination with certain medications. Toxicity from vitamin D can occur at daily doses over 10,000 IU. It is always best to consult your doctor before starting a new supplement to ensure it is suitable for you.
Taking supplements consistently and at the same time each day will increase their effectiveness. Specifically, omega-3 should be taken with dinner to improve absorption. Take curcumin between meals to enhance absorption as well. Vitamin D is best taken at breakfast. Clients taking each of these supplements at their recommended times will see a 40% benefit in markers over taking supplements randomly.
Read the full article: How Reduce Inflammation: 10 Natural Ways
