Best Supplements for Inflammation: Omega-3s, Curcumin and More
Omega-3s have the best evidence for inflammatory joint disease; curcumin is promising but inconsistent. See doses, safety and lifestyle steps.
By the editorial team · Updated Oct 14, 2026 · 2 sources cited
The best supplements for inflammation start with omega-3s, which modestly reduce symptoms of rheumatoid arthritis. Curcumin from turmeric shows anti-inflammatory effects in lab studies and some small trials, but human results are inconsistent and absorption is poor. 'Inflammation' is broad; supplements won't replace treatment for inflammatory diseases.
Evidence-ranked options
| Supplement | Evidence | Typical dose | Notes |
|---|---|---|---|
| Omega-3 (EPA + DHA) | B | 1–3 g a day for inflammatory conditions, with medical advice | Best evidence in rheumatoid arthritis. |
| Turmeric / curcumin | C | 500–1,000 mg curcumin extract | Mixed trials; absorption-enhanced forms; rare liver injury. |
| Vitamin D (if low) | C | 600–2,000 IU a day | Deficiency is common in inflammatory diseases. |
| Ginger | C | 1–2 g a day | Small studies in osteoarthritis pain. |
A: strong · B: moderate · C: limited or mixed · D: good evidence of no benefit. See the evidence database.
Lifestyle has the bigger effect
- A Mediterranean-style diet rich in vegetables, fish, olive oil and whole grains
- Regular physical activity
- Healthy weight, adequate sleep and not smoking
For joint-specific advice, see supplements for joint pain.
Ingredient guides
Related guides & comparisons
Algae Oil vs Fish Oil: Which Omega-3 Is Better for You?
Algae oil is a vegan source of DHA with low contaminant risk; fish oil usually gives more EPA for less money. Compare doses, evidence, cost and sustainability.
Dosing & SafetyHow Much Omega-3 Per Day? EPA and DHA Doses by Goal
Most adults do well with 250–500 mg of EPA + DHA a day. See doses for heart health, high triglycerides and pregnancy, plus the safe upper amount.
Frequently asked questions
How do I know if I have chronic inflammation?
There's no simple symptom checklist. Blood tests like CRP measure inflammation, and conditions such as arthritis or inflammatory bowel disease need diagnosis.
Can turmeric replace anti-inflammatory drugs?
No, and turmeric may interact with blood thinners. Talk to your doctor before swapping or combining.
Sources
Educational content, not medical advice. Read our medical disclaimer.