Best Anti-Inflammatory Supplements and Herbs, Ranked by the Evidence
The anti-inflammatory supplements with the best evidence are curcumin, omega-3 fish oil and boswellia, followed by ginger and quercetin. Curcumin and fish oil each have meta-analyses of randomised trials showing lower C-reactive protein (CRP) and less joint pain; boswellia and ginger have smaller but consistent trials in osteoarthritis. Everything else on this list, including resveratrol, black seed oil and bromelain, has fewer trials, smaller effects or both.
This guide is for adults with low-grade or chronic inflammation: achy joints, raised CRP on a blood test, metabolic syndrome, or a diagnosed inflammatory condition they already manage with a clinician. If you have unexplained fever, a hot swollen joint, sudden severe pain, weight loss or night sweats, or an autoimmune flare, see a doctor first; those need diagnosis, not turmeric.
The best trials measure something concrete: CRP or interleukin-6 in blood, or a validated pain and function score such as WOMAC. We rank by those outcomes, state the doses actually tested, and flag where the effect is real but small.
Quick answer
- Curcumin — lowers CRP in a meta-analysis of 6 RCTs and matches NSAIDs for arthritis pain in 8 trials
- Omega-3 (EPA/DHA) — reduces joint pain, morning stiffness and NSAID use across 17 inflammatory-arthritis trials
- Boswellia — cuts osteoarthritis pain and stiffness scores in a 2020 meta-analysis of 7 trials
- Ginger — modest pain reduction in 5 osteoarthritis RCTs and lower CRP in a 2016 meta-analysis
- Quercetin — lowers CRP at 500 mg/day or more across 7 RCTs
- Resveratrol — lowers CRP and TNF-alpha in a 17-trial meta-analysis, though absorption is poor
The 10 best herbs and supplements for inflammation
Ranked by the strength of human evidence. Strong = multiple trials or a meta-analysis. Moderate = a few small trials. Preliminary = early or animal data.
A 2016 meta-analysis of 8 RCTs found roughly 1,000 mg/day of curcuminoids reduced arthritis pain and improved function about as well as ibuprofen or diclofenac over 4 to 12 weeks. A separate meta-analysis of 6 RCTs found a significant drop in CRP, but only with bioavailability-enhanced formulations. Plain curcumin powder is barely absorbed, so the form matters more than the milligram count.
- Key evidence
- 2016 meta-analysis of 8 RCTs in arthritis; 2014 meta-analysis of 6 RCTs on CRP
- Studied dose
- 500–1,500 mg/day curcuminoids in an enhanced-absorption form (piperine, phytosome or micellar), 8–12 weeks
- Best for
- Joint pain and raised CRP, especially osteoarthritis
- Cautions
- Mild blood-thinning effect, so use care with warfarin, apixaban, clopidogrel or aspirin, stop 2 weeks before surgery, and avoid with gallstones. Rare liver injury has been reported with high-dose enhanced-absorption products; stop if urine darkens or skin itches or yellows.
Omega-3 fish oil (EPA and DHA)
Strong evidenceA meta-analysis of 17 RCTs in inflammatory joint pain found fish oil reduced pain, morning stiffness, tender joint count and NSAID use after 3 to 4 months, with rheumatoid arthritis trials typically using 2.7 g/day or more of EPA plus DHA. Meta-analyses of blood markers show modest but consistent reductions in CRP, IL-6 and TNF-alpha, largest in people who start with high inflammation.
- Key evidence
- 2007 meta-analysis of 17 RCTs in inflammatory arthritis (Goldberg and Katz)
- Studied dose
- 2–3 g/day of combined EPA + DHA (check the label, not the total fish oil), for at least 12 weeks
- Best for
- Rheumatoid and inflammatory arthritis, and anyone who eats little oily fish
- Cautions
- Doses above 1 g/day increase bleeding with anticoagulants and raised atrial fibrillation risk in large cardiovascular trials. Stop 1 to 2 weeks before surgery and choose a product tested for oxidation and mercury.
A 2020 meta-analysis of 7 trials (545 people with osteoarthritis) found boswellia extracts reduced pain, stiffness and WOMAC function scores versus placebo within 4 to 12 weeks. The best-studied products are extracts enriched for AKBA, which blocks 5-lipoxygenase, at 100 to 250 mg/day. Older trials in ulcerative colitis and asthma were positive but small and have not been repeated.
- Key evidence
- 2020 meta-analysis of 7 RCTs in osteoarthritis (Yu et al.)
- Studied dose
- 100–250 mg/day of an AKBA-enriched extract, or 300–400 mg three times daily of a 65% boswellic-acid extract, 4–12 weeks
- Best for
- Knee osteoarthritis, people who cannot tolerate NSAIDs
- Cautions
- May add to the effect of blood thinners and NSAIDs, and can cause nausea or reflux. Avoid in pregnancy; traditional use suggests it may stimulate the uterus.
A 2015 meta-analysis of 5 RCTs (593 people) found ginger reduced osteoarthritis pain by a small but significant amount (standardised mean difference about 0.3) and improved function. A 2016 meta-analysis of 9 trials found ginger lowered CRP. Doses were 500 to 1,000 mg/day of powder or extract for 3 to 12 weeks, and the effect builds over weeks rather than hours.
- Key evidence
- 2015 meta-analysis of 5 RCTs in osteoarthritis (Bartels et al.)
- Studied dose
- 500–1,000 mg/day of dried ginger powder or standardised extract, 4–12 weeks
- Best for
- Mild joint pain, people who also get nausea or period pain
- Cautions
- Mild antiplatelet effect, so use care with anticoagulants and stop before surgery; doses above 2 g/day cause heartburn. Can lower blood pressure and blood sugar, so monitor if you take medication for either.
Quercetin
Moderate evidenceA 2017 meta-analysis of 7 RCTs found quercetin significantly lowered CRP, but only at 500 mg/day or more and most clearly in people with existing disease. A trial in women with rheumatoid arthritis (500 mg/day for 8 weeks) reduced morning stiffness, pain and disease activity. Absorption is poor; phytosome and enzymatically modified forms raise blood levels several-fold.
- Key evidence
- 2017 meta-analysis of 7 RCTs on CRP (Mohammadi-Sartang et al.)
- Studied dose
- 500–1,000 mg/day of quercetin (or an equivalent phytosome form), 8 weeks
- Best for
- Raised CRP with allergies or metabolic syndrome in the picture
- Cautions
- Can raise blood levels of ciclosporin, quinolone antibiotics and drugs cleared by CYP3A4 and P-glycoprotein. Very high long-term doses have been linked to kidney strain in case reports, and it is not studied in pregnancy.
Resveratrol
Moderate evidenceA 2018 meta-analysis of 17 RCTs found resveratrol lowered CRP and TNF-alpha but not IL-6, with the clearest results at 500 mg/day or more in people with obesity, type 2 diabetes or fatty liver. A knee osteoarthritis trial (500 mg/day added to meloxicam for 90 days) reported lower pain scores. The catch is bioavailability: most of an oral dose is metabolised within minutes.
- Key evidence
- 2018 meta-analysis of 17 RCTs on inflammatory markers (Koushki et al.)
- Studied dose
- 150–500 mg/day of trans-resveratrol, 8–12 weeks
- Best for
- Metabolic inflammation (obesity, insulin resistance) rather than acute joint pain
- Cautions
- Antiplatelet effect with anticoagulants, and CYP3A4 inhibition can raise levels of statins, calcium-channel blockers and some immunosuppressants. Weakly oestrogenic, so avoid with hormone-sensitive conditions unless your oncologist agrees.
A placebo-controlled trial in rheumatoid arthritis found 1 g/day of black seed oil for one month lowered the DAS-28 disease-activity score and swollen-joint count. Meta-analyses of Nigella sativa trials report reductions in CRP and TNF-alpha, mostly in metabolic conditions at 1 to 3 g/day. The trials are short and mostly from one region, which is why it sits below the top picks.
- Key evidence
- 2012 placebo-controlled RCT in rheumatoid arthritis (Gheita and Kenawy)
- Studied dose
- 1–3 g/day of cold-pressed oil, or 1–2 g/day of seed powder, 4–12 weeks
- Best for
- People who want a food-grade option with some arthritis data
- Cautions
- Lowers blood sugar and blood pressure, so monitor if you take medication for either, and has a possible antiplatelet effect. Avoid medicinal doses in pregnancy.
Vitamin D helps only if you are low. Meta-analyses of RCTs show small reductions in CRP and TNF-alpha with supplementation, concentrated in people starting below 20 ng/mL (50 nmol/L); trials in people with normal levels, including the 25,000-person VITAL study, found no anti-inflammatory benefit. About 1 in 4 adults in the UK and US are low in winter, so a blood test is worth more than a guess.
- Key evidence
- Meta-analyses of RCTs on CRP, effect limited to deficient participants
- Studied dose
- 1,000–4,000 IU/day of vitamin D3 if your level is under 20 ng/mL; retest after 3 months
- Best for
- Anyone with a low blood level, especially in winter or with dark skin or limited sun
- Cautions
- Do not exceed 4,000 IU/day without monitoring; toxicity causes high calcium, kidney stones and confusion. Check levels first if you have sarcoidosis, kidney disease or hyperparathyroidism, or take thiazide diuretics or digoxin.
Bromelain
Preliminary evidenceBromelain, a pineapple-stem enzyme, has a 2004 systematic review of 9 small trials in osteoarthritis and post-surgical swelling showing reduced pain and swelling, some comparable to diclofenac. Larger trials since have been mixed, and a 12-week RCT in knee osteoarthritis found no advantage over placebo. It is more convincing for short-term swelling after dental or orthopaedic surgery than for chronic inflammation.
- Key evidence
- 2004 systematic review of 9 clinical trials (Brien et al.)
- Studied dose
- 500–1,000 mg (roughly 1,200–2,400 GDU) two to three times daily between meals, 2–8 weeks
- Best for
- Short-term swelling and bruising after injury or surgery
- Cautions
- Increases bleeding risk and raises blood levels of amoxicillin and tetracyclines; stop 2 weeks before surgery unless your surgeon prescribed it. Avoid if allergic to pineapple, latex or birch pollen.
Two small RCTs back cat's claw: one in 40 people with rheumatoid arthritis (24 weeks, added to standard therapy) found fewer painful joints versus placebo, and one in 45 people with knee osteoarthritis found less activity-related pain within 4 weeks. Neither has been replicated at scale. Lab studies show it blocks NF-kappa-B and TNF-alpha, which fits the clinical signal but does not prove it.
- Key evidence
- 2002 RCT in rheumatoid arthritis (Mur et al.), n=40
- Studied dose
- 250–350 mg/day of a standardised bark extract (pentacyclic alkaloid chemotype), 4–24 weeks
- Best for
- People who have tried the top picks and want an add-on with some arthritis data
- Cautions
- May lower blood pressure and add to immunosuppressant or anticoagulant effects. Avoid in pregnancy, before surgery, after a transplant, and in autoimmune disease unless a specialist agrees, since it stimulates some immune cells.
How to choose
- If joint pain is the main problem, start with an enhanced-absorption curcumin at 1,000 mg/day for 8 weeks and track pain on a 0 to 10 scale; add boswellia if the gain is partial.
- If your CRP is raised and you eat little oily fish, start with 2 to 3 g/day of EPA + DHA; it has the longest safety record and helps heart and triglycerides too.
- If you want one spice-based option, ginger at 1 g/day is cheaper than curcumin and gentler on the gut, but expect a smaller effect.
- If you have metabolic syndrome, insulin resistance or fatty liver, resveratrol or quercetin at 500 mg/day match the trial populations better than the arthritis herbs.
- Get vitamin D tested before supplementing; if it is low, correcting it is the cheapest step on this page, and if it is normal, more will not help.
- Pick one or two, give them 8 to 12 weeks, and measure. Stacking six supplements hides what worked and multiplies bleeding risk if you take anticoagulants.
What to skip
Plain turmeric powder as a supplement
Turmeric root is only 2 to 5% curcumin and almost none is absorbed without fat and piperine. A teaspoon in food is pleasant, but it does not deliver the 500 to 1,500 mg of curcuminoids the trials used. Buy a standardised curcumin extract if you want the trial effect.
Green tea extract (EGCG) for inflammation
Meta-analyses of green tea on CRP are inconsistent, with several finding no change, and high-dose EGCG capsules (over 800 mg/day, especially fasted) have caused liver injury in dozens of case reports. Drink the tea; skip the capsules for this purpose.
Sulforaphane (broccoli sprout) capsules
The cell and animal data on NRF2 activation are impressive, but human trials measuring inflammation are small and mostly use fresh sprout extracts, not shelf-stable capsules whose active content varies widely. Promising, not proven.
Alkaline water and 'anti-inflammatory' detox teas
No controlled trial shows either lowers CRP or pain, and detox teas often contain senna, which causes cramping and dependence with daily use.
Safety and when to see a clinician
- Most herbs here (curcumin, fish oil, ginger, boswellia, resveratrol, bromelain, cat's claw) have antiplatelet or anticoagulant effects. If you take warfarin, a DOAC, clopidogrel or daily aspirin, use one at a time, tell the prescriber, and stop all of them 2 weeks before surgery.
- See a clinician now if inflammation comes with fever, a single hot swollen joint, unexplained weight loss, night sweats, blood in stool, or new severe headache with scalp tenderness. These can signal infection, gout, cancer or giant cell arteritis.
- If you have an autoimmune disease on methotrexate, biologics or steroids, do not reduce your medication because a supplement helps, and avoid immune stimulants such as cat's claw unless your rheumatologist agrees.
- Ginger, black seed oil, quercetin and resveratrol can lower glucose or blood pressure; monitor more often for the first weeks if you take medication for either.
- Pregnancy and breastfeeding: stick to food amounts of ginger and turmeric and avoid boswellia, medicinal-dose black seed oil, cat's claw and high-dose resveratrol, none of which has adequate safety data.
- Liver signals: stop any supplement and get a blood test if you develop dark urine, pale stools, itching, right-upper-abdominal pain or yellow eyes. Curcumin products and green tea extract are the most common natural-product causes of liver injury in recent registries.
What matters as much as any herb
- Weight loss if you carry extra fat: visceral fat produces IL-6 and TNF-alpha directly, and losing 5 to 10% of body weight lowers CRP more reliably than any supplement here.
- Mediterranean-style eating: in the PREDIMED trial, a diet rich in olive oil, vegetables, legumes, fish and nuts lowered CRP and IL-6 over 3 to 5 years; ultra-processed food pushes the markers the other way.
- Regular exercise: 150 minutes a week of moderate activity lowers CRP by about 15 to 20% in meta-analyses, independent of weight change, and strength training protects the joints that hurt.
- Sleep 7 to 9 hours: a week of 5-hour nights measurably raises CRP and IL-6, and untreated sleep apnoea keeps inflammation high whatever you take.
- Stop smoking: it raises CRP and roughly doubles the risk of developing rheumatoid arthritis.
Frequently asked questions
What is the strongest natural anti-inflammatory?
For joint pain, enhanced-absorption curcumin at about 1,000 mg/day has the most trial support and performed comparably to ibuprofen in an 8-trial meta-analysis. For blood markers like CRP, omega-3 at 2 to 3 g/day of EPA + DHA is the most consistent. Neither is as potent as a prescription NSAID or steroid, but both are safer long term.
How long do anti-inflammatory supplements take to work?
Most trials ran 8 to 12 weeks and saw separation from placebo after 4 to 6 weeks; fish oil in rheumatoid arthritis took 12 weeks or longer. If nothing has changed after 12 weeks at a studied dose, switch rather than add.
Can I take curcumin and fish oil together?
Yes, and the combination makes sense because they work through different pathways (NF-kappa-B and COX-2 versus resolvins from EPA). The main concern is additive blood-thinning, so check with your prescriber if you take an anticoagulant and watch for easy bruising or nosebleeds.
Does turmeric lower CRP?
Curcumin extracts do: a 2014 meta-analysis of 6 RCTs found a significant CRP reduction, but only with formulations designed for absorption. Culinary turmeric at food doses has not been shown to change CRP. If CRP is your target, use a standardised curcumin product and recheck after 12 weeks.
Are anti-inflammatory supplements safe with blood thinners?
Not automatically. Curcumin, fish oil, ginger, boswellia, resveratrol and bromelain all have some antiplatelet activity, and people on warfarin have had INR changes with curcumin and fish oil. Use one at a time, tell your anticoagulation clinic, and get an INR check 2 weeks after starting.
Which is better for arthritis, boswellia or curcumin?
Head-to-head data is limited. Curcumin has more trials and participants; boswellia has a 2020 meta-analysis of 7 trials with a similar-sized effect on pain, and several trials combining them found additive benefit. Start with curcumin; if reflux or gallstones rule it out, boswellia is next.
References
- Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of Medicinal Food (2016)
- Sahebkar A. Are curcuminoids effective C-reactive protein-lowering agents in clinical practice? Evidence from a meta-analysis. Phytotherapy Research (2014)
- Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain (2007)
- Yu G, Xiang W, Zhang T, et al.. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complementary Medicine and Therapies (2020)
- Bartels EM, Folmer VN, Bliddal H, et al.. Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis and Cartilage (2015)
- Mohammadi-Sartang M, Mazloom Z, Sherafatmanesh S, et al.. Effects of supplementation with quercetin on plasma C-reactive protein concentrations: a systematic review and meta-analysis of randomized controlled trials. European Journal of Clinical Nutrition (2017)
- Koushki M, Dashatan NA, Meshkani R. Effect of resveratrol supplementation on inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Clinical Therapeutics (2018)
- Gheita TA, Kenawy SA. Effectiveness of Nigella sativa oil in the management of rheumatoid arthritis patients: a placebo controlled study. Phytotherapy Research (2012)
- Mur E, Hartig F, Eibl G, Schirmer M. Randomized double blind trial of an extract from the pentacyclic alkaloid-chemotype of Uncaria tomentosa for the treatment of rheumatoid arthritis. Journal of Rheumatology (2002)
- Brien S, Lewith G, Walker A, et al.. Bromelain as a treatment for osteoarthritis: a review of clinical studies. Evidence-Based Complementary and Alternative Medicine (2004)
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals (2024)View source
- National Center for Complementary and Integrative Health. Turmeric: Usefulness and SafetyView source
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Ask about inflammationThis guide is educational and is not medical advice. Herbs and supplements can interact with prescription medicines and are not regulated like drugs. Talk with a clinician or pharmacist before starting anything new, especially if you are pregnant, breastfeeding, have a chronic condition, or take medication.