Vitamins and supplements that reduce inflammation

Font Size:

Inflammation, also known as the ‘silent killer’, is a component of many degenerative diseases including heart disease, diabetes, obesity and Alzheimer’s. It may occur as a result of unhealthy diets and lifestyles or in response to illness, trauma and stress.

Alongside a healthy lifestyle that incorporates stress management, eating well, exercising and adequate sleep, there is evidence to suggest that some vitamins and supplements can help to reduce or manage inflammation.

Vitamin A
Vitamin A is essential in the healthy function of your immune system and has an important role as an anti-inflammatory agent. It is a fat-soluble vitamin stored in the liver. Vitamin A deficiency is one of the most common deficiencies globally and is associated with inducing inflammation and worsening pre-existing inflammation. In some select scenarios, vitamin A supplements can help to ease inflammation.

One study, published by the School of Nutritional Sciences at the Hebrew University of Jerusalem, found that vitamin A is involved in the vital functions of the body and immune system as a structural component and cofactor, and helps to alleviate oxidative stress. It may also directly affect gene expression in the inflammatory process.

However, this same study warns that the anti-inflammatory role of vitamin A has been exploited for profit by pharmaceutical companies. The recommended daily intake of vitamin A is 700 micrograms (mcg) for women and 900mcg for men. By eating a healthy and well-rounded diet, you will likely reach this target.

Vitamin A can be found in animal products such as fish, meat and dairy products, and plant-based foods such as carrots, kale, spinach, collard greens, leafy vegetables and fruit.

Eating too much vitamin A can be bad for you. A single high dose of around 200,000mcg can cause nausea, vomiting, vertigo and blurred vision. Taking more than 10,000mcg a day, or consistently taking supplements when you don’t have a deficiency, can cause long-term effects including liver damage, headaches, skin irritation, bone thinning and joint and bone pain.

Vitamin C
Vitamin C is an antioxidant that can help to remove free radicals that would otherwise cause harm to your body’s tissue and cells. This may help to reduce potential triggers for inflammation.

A study published in the American Journal of Clinical Nutrition found that vitamin C is associated with a reduction in inflammation because it is inversely associated with C-reactive protein, one of the major markers for inflammation.

Another study found that 500mg of vitamin C taken twice daily may help to alleviate inflammation in hypertensive, diabetic obese patients.

However, researchers are not yet convinced that healthy people taking vitamin C supplements would reap any significant health benefits. Foods rich in vitamin C include chilli peppers, capsicums, guavas, black currants, thyme, spinach, broccoli, lemons, oranges and strawberries.

While vitamins are something that you’re likely to eat regularly if you follow a healthy diet, curcumin is not. It is a component of turmeric but can be taken in higher doses as a supplement.

It has been shown to ease the symptoms of people with osteoarthritis and rheumatoid arthritis by reducing inflammation. Curcumin has also been found to reduce inflammation in people with inflammatory bowel syndrome, heart disease, diabetes and even cancer. One study found that taking 150mg of curcumin daily reduced most of the inflammatory markers in patients with solid cancerous tumours.

However, on its own curcumin is poorly absorbed by the body. Taking it alongside piperine, an alkaloid found in black peppers, has been found to increase absorption of curcumin by up to 2000 per cent.

While doses up to 10g per day have been studied and found to be safe, the recommended dose of curcumin is 100500mg daily when taken with piperine.

Do you struggle with inflammation? Do you take any vitamins or supplements to help manage it?

If you enjoy our content, don’t keep it to yourself. Share our free eNews with your friends and encourage them to sign up.

Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.

Join YourLifeChoices today
and get this free eBook!

By joining YourLifeChoices you consent that you have read and agree to our Terms & Conditions and Privacy Policy


Link between inflammation and mental sluggishness

Scientists may have discovered the cause of your brain fog.

The three pillars of wellbeing that can increase longevity

"We don't need to sacrifice enjoying life today to live as long as possible."

The best and worst foods for psoriasis

Your diet can either trigger or reduce inflammation, affecting psoriasis flare-ups.

Written by livga


Total Comments: 2
  1. 0

    All processed foods are cause inflammation

  2. 0

    Ginger is a natural anti-inflammatory that is easy to include in your diet, up to 4gms per day is safe.
    Another is Omega-3, often sourced from fish. I have a plant-based diet, and include Omega-3 in the the form of walnuts, walnut oil, flax seeds and chia seeds (chia seeds have much more Omega-3 in them than fish, weight for weight). Some types of algae are also rich in Omega-3 and can be found in some ‘super-green’ powder mixes, or in supplements.
    Ginger, Omega-3 and Curcumin work well together, in my experience.
    Boswellia (Frankincense) is another natural anti-imflammatory, sometimes now being added to Curcumin supplements, and can also be used as an ointment/cream topically.



continue reading


What the new consumer law changes mean for your rights

Australia's consumer rights and protections are set for a major shake-up from 1 July this year and it means that...


Friday Funnies: Star signs

Whether you believe that your heart and mind are mapped out in the stars or not, you'll have a chuckle...


Revealed: Who cleaned up in the most popular household product awards?

Australians spend about 17 hours every week doing housework, according to data from the Household, Income and Labour Dynamics in...


Higher costs, more errors when medicines scarce due to COVID

Nial Wheate, University of Sydney and Elise Schubert, University of Sydney You've just come from your monthly GP appointment with...


One-Bowl Chocolate Banana Muffins

If you've well and truly mastered baking banana bread by now, why not mix things up a bit with Deliciously...


The emotional stages of brewing your own beer

Why buy beer when you could brew it yourself? Of course, we all love a hand-pulled beer, but with social...

Health Insurance

Here’s how you can beat the double health insurance premium hike

Australians are about to experience a double whammy of health insurance premium increases. Prices already went up on 1 October...

Superannuation News

How did your super fund perform in 2020?

This time last year, the coronavirus pandemic was hitting our radar, but few could have predicted what was coming with...