What actually helps with chronic inflammation
Persistent, low-grade systemic inflammation that contributes to tissue damage and is associated with many chronic diseases including cardiovascular disease, diabetes, and autoimmune conditions.
Curcumin is a pleiotropic anti-inflammatory that inhibits NF-kB (master inflammatory switch), COX-2, LOX, iNOS, and multiple inflammatory cytokines (TNF-alpha, IL-1, IL-6, IL-8). It also activates Nrf2 antioxidant response and modulates over 100 molecular targets.
Dose: 500–1000 mg
EPA and DHA are substrates for specialized pro-resolving mediators (resolvins, protectins, maresins) that actively resolve inflammation. They compete with arachidonic acid for COX/LOX enzymes, reducing pro-inflammatory prostaglandin and leukotriene synthesis.
Dose: 2000–3000 mg
NAC is the rate-limiting precursor for glutathione synthesis, the body's primary endogenous antioxidant. It directly inhibits NF-kB activation, reduces oxidative stress-driven inflammatory cascades, and decreases CRP, IL-6, and TNF-alpha levels.
Dose: 600–1800 mg
Vitamin D modulates both innate and adaptive immune responses, shifting the balance from pro-inflammatory Th1/Th17 to anti-inflammatory Th2/Treg responses. It suppresses NF-kB, reduces TNF-alpha, IL-6, and CRP, and enhances anti-inflammatory IL-10.
Dose: 2000–4000 IU
Glutathione peroxidase and thioredoxin reductase reduce oxidative stress and inflammatory cytokines IL-6 and TNF-alpha.
Dose: 100–200 mcg
Thymoquinone inhibits NF-kB transcription, reducing pro-inflammatory cytokines TNF-alpha and IL-6.
Dose: 500–2000 mg
Activates SIRT1 and AMPK pathways, suppresses NF-kB nuclear translocation, reduces pro-inflammatory cytokines IL-6 and CRP.
Dose: 150–500 mg
Modulates NF-kB pathway, reducing pro-inflammatory cytokines CRP and IL-6.
Dose: 600–1200 mg
Master antioxidant neutralizes reactive oxygen species, supports immune cell balance, reduces inflammatory cascade.
Dose: 250–500 mg
Stabilizes mast cells, inhibits LOX and COX pathways, reduces histamine release.
Dose: 500–1000 mg
EGCG inhibits NF-kB and COX-2 pathways, reducing oxidative stress and inflammatory cytokine production.
Dose: 400–800 mg
Modulates NF-kB signaling pathway, reducing production of inflammatory cytokines IL-1beta and IL-6.
Dose: 500–1000 mcg