6 anti-inflammatories you need to know about

Where it comes from. Cod liver oil, tuna, salmon, and swordfish, with small amounts in egg yolks and beef liver. It’s also made in the body from sunlight — though aging, extra body fat, and intestinal malabsorption can all lower your levels.

What it does. Promotes calcium absorption for bone growth and remodeling, modulates cell growth, aids neuromuscular and immune function, and reduces inflammation. Vitamin D receptors sit on all our immune cells, so it modulates both innate and adaptive immunity. Deficiency is associated with increased autoimmunity and infection risk; adequate levels may be protective against some cancers,⁹ and low vitamin D status is associated with markers of inflammation.¹⁰

Where it comes from. The turmeric plant, Curcuma longa, part of the ginger family — the main spice in curry. Its medicinal compounds are called curcuminoids; the most important is curcumin.

What it does. Curcumin is a strong anti-inflammatory — strong enough to match the effectiveness of anti-inflammatory drugs, but without the side effects.¹¹ It works at the molecular level by blocking NF-kB, a protein complex that enters the cell nucleus and switches on inflammation-related genes.¹² It also has powerful antioxidant effects, neutralizing free radicals and boosting the body’s own antioxidants, and has been studied for brain function, heart-disease risk, cancer, Alzheimer’s, and depression.¹³ Note: turmeric can soften stools and will initially stain stool orange for the first few months.

Where it comes from. The skins and seeds of red grapes (which is why it’s in red wine), plus peanuts and the skins and seeds of berries. Its richest source is Japanese knotweed, an herbaceous perennial plant.

What it does. Resveratrol has impressive anti-inflammatory and antioxidant activity, which may play a role in protecting the brain,¹⁴ lowering blood pressure,¹⁵ easing joint pain,^16,17 and preventing or treating cancer.

Where it comes from. Made in your cells from three amino acids — cysteine, glutamate, and glycine — and found in large quantities in most tissues, especially the liver. Production can drop with stress, environmental toxins, poor nutrition, and age. It can also be given intravenously, topically, as an inhalant, or as an oral supplement.

What it does. A powerful antioxidant that reduces oxidative stress. Decreased glutathione is associated with increased oxidative stress, which may lead to cancer,¹⁸ and low glutathione levels are associated with chronic diseases.¹⁹ By lowering oxidative stress, it may also help with the chronic inflammation caused by autoimmune disease.

Where it comes from. A resin herbal extract from the Boswellia serrata tree, found in India, North Africa, and the Middle East. It’s collected by tapping the tree for its resin.

What it does. Boswellia inhibits the synthesis of the pro-inflammatory enzyme 5-lipoxygenase (5-LO).²⁰ That enzyme produces inflammatory leukotrienes, which drive inflammation through free-radical damage, calcium dislocation, cell adhesion, and the movement of inflammation-producing cells. By inhibiting these processes, boswellia’s anti-inflammatory effects may help with conditions such as rheumatoid arthritis, asthma, and inflammatory bowel disease.

Where they come from.

What they do. DHA especially is essential for the retinas and brain, so sufficient intake matters greatly for pregnant and breastfeeding women. Research shows omega-3s may protect against breast cancer,²¹ depression,²² ADHD,²³ and inflammatory diseases.²⁴ In inflammatory conditions they can lower C-reactive protein, interleukin-6, and tumor necrosis factor — all promoters of inflammation.