Top 5 Evidence Based Supplements That Fight Inflammation
Sep 20, 2021
As a Certified Functional Medicine Practitioner, it is important to remember that supplements are not meant to take the place of real food. Supplements can't match the nutrition and health advantages of entire meals filled with lean meats, fruits and vegetables. Compared to supplements, eating whole food has three key advantages: More nutrients from dietary complexity, vital fiber to avoid constipation and some illnesses, and protective components like "phytochemicals" that exist naturally and can help prevent cancer, heart disease, and diabetes.
That being said, most people in civilized countries eat a typical western pattern diet which has been linked to multiple inflammatory disease states. This pattern of eating is noted for having a fatty acid ratio that promotes disease: too much omega-6 and not enough omega-3. Furthemore this pattern is rich in ultraprocessed foods which promote an unhealthy gut microbiome. Finally, the western pattern typically has low intake of fiber - about 50% of daily recommended amounts.
1. A diet rich in omega-3 fatty acids has been shown to have benefit in several inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn's disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis and migraine headaches. If fatty fish is not to your taste - an omega 3 supplement may be just the thing.
2. Foods rich in probiotics include yogurt, sauerkraut, kombucha, fermented pickles and miso. However, many of these options are not utilized by most Americans. A probiotic supplement can be helpful. In rheumatoid arthritis, ulcerative colitis, and multiple sclerosis, microbial alteration by probiotics has been demonstrated to alleviate gastrointestinal symptoms and multiorgan inflammation in several randomized controlled studies.
3. Turmeric, a spice known for its therapeutic benefits, has piqued the interest of medical and scientific researchers as well as culinary fans, as it is the primary source of the polyphenol curcumin. It helps with oxidative and inflammatory disorders, metabolic syndrome, arthritis, anxiety, and hyperlipidemia treatment. It may also aid in the treatment of exercise-induced inflammation and muscular pain, allowing active persons to recover faster and perform better.
4. 42% of Americans are deficient in Vitamin D, and this number can approach 85% on menopause. Vitamin D is crucial in a number of biological processes: obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis and neuro-degenerative diseases including Alzheimer’s disease. Vitamin D supplementation has been shown to be helpful in a number of disease states
5. C-reactive protein (CRP) levels in the blood have been observed to be lower in those who eat high fiber diets in a few studies. CRP is an inflammatory measure associated to conditions such as rheumatoid arthritis (RA), heart disease, and diabetes.
**Make sure to always purchase HIGH QUALITY supplements from independent distributors. Check out my website for the distributors I like and use the most.
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