The 11 Best Anti-Inflammatory Supplements

• Probiotics|
• Omega 3s|
• Resveratrol|
• Curcumin|
• CoQ10|
• Propolis|
• Ginger|
• Vitamin D|
• Vitamin C|
• Magnesium|
• Quercetin|

Chronic inflammation doesn’t always announce itself loudly. More often, it shows up as exhaustion you can’t shake, digestion that’s suddenly unpredictable, skin that won’t calm down, or that quiet, persistent sense that you just don’t feel like yourself.

If you’ve been trying to make sense of those symptoms, the good news is that inflammation does leave a trail. And certain supplements have solid research supporting their potential to lower inflammatory markers and ease the symptoms that come with them.

In the sections below, you’ll find what each supplement does, how it’s been studied, and where it tends to help most, so you can quickly identify which one feels like the right next step for you.

Science note: Throughout this article, you’ll see biomarkers like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α). These are some of the key indicators researchers use to measure inflammation.

1. Probiotics

If your symptoms feel tied to the gut (like bloating, irregularity, food reactions, or brain fog), probiotics are often the most impactful supplement to try.

Probiotics are live bacteria or yeasts that support health when taken in adequate amounts 1. They’re different from prebiotics (fiber), synbiotics (combos of probiotics and prebiotics), and postbiotics (non-living microbial products).

And while probiotic research covers countless strains and formulas, the overall pattern is clear: Probiotics may help lower inflammatory markers like CRP, TNF-α, and IL-6, even though results vary from strain to strain 2. 

What matters most isn’t finding a “perfect” strain, it’s getting broad coverage across the major categories. That’s where the most consistent benefits tend to show up.

Dosing 

Because probiotic studies are so varied, dosing ranges anywhere from the low billions to well over 100 billion CFU per day. Below is the simplified, research-aligned protocol we use in our clinic.

After reviewing the data, we found the strongest results came from combining all three major probiotic categories, instead of relying on a single strain. That’s why we developed the Triple Therapy approach. It brings together Lactobacillus–Bifidobacterium probiotics, Saccharomyces boulardii, and soil-based probiotics in one streamlined system, giving you broad, reliable support without needing to analyze labels or memorize strain names.

2. Omega-3s

If you’re dealing with joint stiffness, high CRP, cardiovascular concerns, or system-wide inflammation, omega-3s are one of the most reliable, research-supported options.

Omega-3s come in three forms (ALA, EPA, and DHA) and are found in foods like fish (EPA and DHA) and flaxseed (ALA). EPA and DHA are the long-chain omega-3 fatty acids most often used in clinical research 3 4 5.

Studies show both may help lower CRP, TNF-α, and IL-6, three of the most commonly measured inflammatory markers 4.

Dosing

Most anti-inflammatory research uses 1,000–3,000 mg/day of combined EPA + DHA. Because it’s tough to get that consistently from diet alone, we often recommend two EPA/DHA HP Select softgels per day to match the amounts used in studies.

If you’re choosing another brand, check the label for the actual EPA + DHA amounts per serving—many lower-cost fish oils only provide 250–300 mg total omega-3s, which is far below the doses associated with measurable benefits.

3. Resveratrol

If you’re looking for antioxidant support, healthy aging benefits, or help with metabolic inflammation, resveratrol is a strong contender. It’s a plant compound found in grapes, red wine, and peanuts, and while it’s been talked about for years, the research behind it has become much more robust.

Resveratrol has antioxidant and anti-inflammatory effects, and may support metabolic health, though its lower bioavailability means not every formulation works the same way 6.

In a large meta-analysis (high-quality study of studies), resveratrol reduced BMI, waist circumference, CRP, and TNF-α, especially in studies that used 500 mg/day or more for 12 weeks or longer. It didn’t significantly change IL-6 levels, but the overall inflammatory pattern improved 7.

Dosing

Most studies used ≥500 mg/day. In the clinic, we recommend one capsule of Resveratrol, 1–2 times daily with food. 

If you’re choosing another brand, look for trans-resveratrol, the form used in most clinical trials (and the form we use as well).

4. Curcumin/Turmeric

If inflammation shows up for you as joint pain, stiffness, or that deep, achy feeling that doesn’t quite resolve, curcumin is one of the most trusted places to turn. Turmeric has been used for centuries for digestion, infections, and arthritis, and its active compound, curcumin, is what gives it most of its anti-inflammatory strength 8.

Research consistently shows that curcumin supplements may help lower CRP, IL-6, and TNF-α, with particularly strong results in older adults and in people with systemic inflammation 9. It’s one of those supplements where the clinical research and what we see in practice really line up. 

Dosing

Most clinical trials use the equivalent of 500–1,500 mg/day of curcuminoids. In our clinic, adults typically take 1–2 capsules of CurcuSelect twice a day, ideally with food, to match the range used in studies. 

Important Note: Talk to your doctor before adding a turmeric/curcumin supplement. It may be harmful for those with certain health conditions, like gallbladder or kidney disease. Liver damage has been reported in some people taking bioavailable curcumin 8. 

5. Coenzyme Q10 (CoQ10)

If inflammation is tied to your energy levels, cardiovascular health, or metabolic issues, CoQ10 is worth paying attention to. It’s a compound your body naturally makes and relies on for healthy mitochondrial function, the part of your cells that makes energy. When CoQ10 levels drop (which happens with age, statin use, and certain chronic conditions), fatigue and inflammation may creep in.

CoQ10 is sometimes recommended for conditions linked to low CoQ10 levels, such as heart disease, diabetes, fibromyalgia, and neurodegenerative disorders 10.

A meta-analysis of 31 randomized controlled trials of adults found that CoQ10 supplementation reduced several key inflammatory markers, including CRP, IL-6, and TNF-α, and increased circulating CoQ10 levels. The most consistent benefits showed up with daily doses in the 300–400 mg range 11. 

Dosing

Most of the studies showing meaningful anti-inflammatory effects used 300–400 mg/day 11. That’s significantly higher than what many standard formulas provide.

6. Propolis

If you’re looking for something natural that supports both inflammation and antioxidant balance, propolis is one of the more underrated options. Bees make propolis from plant resins and waxes to protect their hives, and it’s known for its antimicrobial, antiviral, and anti-inflammatory properties 12. It’s been used for centuries, and modern research is finally catching up.

Several studies show propolis may help reduce inflammatory markers like IL-6 and TNF-α while boosting antioxidant defenses 13 14. The results aren’t perfectly consistent across every trial, but the overall pattern is promising, especially when higher doses are used over longer periods.

Dosing

Most studies showing benefit used ≥1,000 mg/day for 12 weeks or longer (14). 

7. Ginger

If your inflammation shows up as joint discomfort and your gut tends to be sensitive, ginger is a surprisingly powerful two-for-one. It’s been used for centuries for nausea, digestion, and respiratory issues, and modern research now supports its role in reducing inflammation as well 15.

A meta-analysis found that ginger reduced markers of inflammation and oxidative stress, though results vary by dose and duration 16.

Dosing

Research suggests 2–3 grams (2,000–3,000 mg)/day is most effective 16. 

The motility support supplement we carry contains 1,000 mg of ginger per capsule. In addition to its anti-inflammatory benefits, ginger is good for getting the bowels moving, and our supplement also contains other compounds that support gut motility. Unless you need gut motility support, I’d recommend a high-quality ginger supplement without other ingredients to combat inflammation.

If choosing another brand, look for ginger root extract or standardized gingerols. Most capsules are 500–1,000 mg, so expect to take more than one per day.

8. Vitamin D

If your inflammation comes with low mood, frequent illnesses, muscle aches, or that deep, sluggish feeling that doesn’t quite lift, vitamin D is worth a closer look. It’s one of the most common deficiencies we see in the clinic, and it plays a central role in immune balance and inflammatory regulation 17.

Your body can make vitamin D through sun exposure, but modern life often works against us—indoor jobs, sunscreen, higher latitudes, and darker winter months all limit how much we synthesize. That’s one reason deficiency is so widespread, and why inflammation and low vitamin D often show up together.

Across studies, vitamin D supplementation showed modest but consistent anti-inflammatory benefits in people with type 2 diabetes 18, PCOS 19, and heart failure 20. It’s not dramatic, but it is one of the more dependable foundational supports when levels are low.

Dosing

Most research uses 1,000–4,000 IU/day, depending on baseline blood levels. One drop of our Vitamin D With K gives you 1,000 IU (25 mcg) of vitamin D and 10 mcg of K2, which supports bone and cardiovascular health alongside inflammation.

Clinical Tip: It’s important to test your vitamin D level before supplementing, and then continue to check it periodically, whether you are supplementing or not. Because vitamin D is fat-soluble, high levels can be harmful. This is why it’s necessary to confirm that you need a vitamin D supplement before taking one. 

9. Vitamin C

If you’re dealing with elevated CRP, high oxidative stress, or feel especially worn down after exercise or illness, vitamin C is one of the simplest and most dependable places to start. It’s essential for collagen production, wound healing, immune strength, and antioxidant defense,  and when inflammation is in the picture, those systems tend to work overtime 21. 

Vitamin C can reduce inflammation and oxidative stress, particularly after exercise or in people with high CRP levels. Its benefits are stronger in certain groups, such as younger adults or those with elevated inflammation 22.

It’s not a dramatic supplement, but it’s a steady, reliable support when your body is inflamed or depleted, and most people tolerate it extremely well.

Dosing

Most clinical trials used 500–2,000 mg/day, often split into two doses to mirror how vitamin C is handled in the body.

In our clinic, adults typically take 2 capsules of Vitamin C, 1–2 times per day with food, which aligns with the range used in research.

10. Magnesium

If inflammation shows up alongside stress, muscle tension, poor sleep, or blood sugar swings, magnesium is one of the most foundational supports to consider. It’s involved in more than 300 enzyme reactions, including those that regulate energy production, muscle and nerve function, blood pressure, and glucose control 23. When magnesium is low, inflammation tends to rise.

Research shows that magnesium supplementation may help reduce CRP and other inflammatory markers while increasing nitric oxide, which supports vascular and metabolic health 24. It’s not flashy, but it’s often the quiet workhorse that helps your system function more smoothly.

But which type of magnesium is best?

There’s a lot of noise online about magnesium forms, so here’s the cheat sheet that we share with our clients:

• Magnesium citrate is well-absorbed, reliable, great all-purpose option.
• Magnesium glycinate is gentle, calming, and good for stress and sleep.
• Magnesium malate is energizing for some people, good for muscle tension.
• Magnesium threonate is marketed for brain health, but evidence is still early.
• Magnesium oxide is poorly absorbed. Most research benefits don’t come from this form.

In our clinic, we typically use magnesium citrate because it’s well studied, well-tolerated, and consistently matches the dosing ranges used in clinical trials.

Dosing

Most clinical trials used 250–500 mg/day, depending on the form and the study design. 

11. Quercetin

If your inflammation tends to flare alongside allergies, histamine issues, or immune reactivity, quercetin is one of the most targeted options to consider. It’s a powerful antioxidant naturally found in onions, apples, berries, tea, and red wine, and it plays a key role in stabilizing mast cells—the cells involved in histamine release and inflammatory signaling 25.

A meta-analysis found that quercetin may help reduce inflammatory markers, especially in people who already have higher inflammation or underlying conditions. The effects were smaller in the general population, but stronger in the groups who tend to feel inflammation the most  26.

Dosing

Most clinical trials showing benefit used 500–1,000 mg/day, sometimes divided into multiple doses.

In our clinic, adults typically take 3 capsules of Quercetin per day, one with each meal, to match the higher end of what’s been studied.

Inflammation Isn’t Forever

Inflammation can weave itself into your day in ways that don’t always look dramatic, but they can absolutely change how you feel: your energy, your digestion, your mood, your sense of clarity. The supplements above each have solid research behind them, and one or two may stand out as a clear next step based on what you’re experiencing. 

If you’ve read through this and still feel unsure, that’s okay too. Many people do. You don’t have to figure out the patterns behind your symptoms alone. Our clinicians work with these cases every day and can help you identify what’s actually driving your inflammation, and what will genuinely support you moving forward.

You’re not stuck. You have options. And you deserve to feel well again.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.