Inflammation is at the root of all chronic and autoimmune diseases, ranging from rheumatoid arthritis, to metabolic syndrome and diabetes, to neurodegenerative disorders and cognitive decline. Today, roughly 80 million Americans suffer from chronic illnesses that drastically affect quality of life. While inflammation is a problem in cases of chronic disease, it is a natural bodily process designed to help us recover from injury and infection. However, in cases when the threat to the body is constant—or perceived to be constant—that inflammatory process never stops. Instead, it continues to wreak havoc and perpetuate more inflammation in the process. Luckily, we can use several dietary interventions to improve our health, they are known as “The Inflammation Killers”.

Omega-3-fats

Numerous studies have focused on the anti-inflammatory properties of EPA and DHA, long-chain omega-3 fatty acids most often found in fish oil and seafood. They work to reduce inflammation, in part, by competing for the same enzymes that pro-inflammatory compounds like arachidonic acid (AA) seek out, which is why the type of fats you consume is so important. If you’re eating any processed foods, you’re likely getting far too much omega-6 linoleic acid (LA), which damages your mitochondrial machinery and increases pro-inflammatory compounds. If you reduce your LA intake to historical norms — about 2% of your daily calories — and get enough omega-3 fats, then you can make substantial amounts of DHA and EPA and may not need supplementation. You can probably also forgo supplements if you eat fatty fish like wild-caught salmon, mackerel, sardines and anchovies on a regular basis.

That said, most people are not strict enough about reducing their LA intake and don’t eat these kinds of fish regularly. The easiest way to get enough of these nutrients is by consuming a supplement like fish oil. Fish oil has been shown to reduce inflammation, relieve pain and swelling, and improve mobility in people with rheumatoid arthritis and Lupus. They found that these fatty acids reduced markers of inflammation, decreased inflammatory cytokines, relieved pain and swelling, and improved mobility. Omega-3 fats have also been well-established in lowering triglycerides and blood pressure in people with metabolic syndrome. It has also been shown to likely reduce blood pressure by increasing nitric oxide availability and relaxing smooth muscle.

Other studies have shown that Omega-3 fats improve waist circumference, glucose, Hb1Ac, leptin, leptin/adiponectin ratio, and lipid profiles in people who are overweight and/or who have pre-diabetes or diabetes. Given the prevalence of metabolic disease in our modern world, this is one of the most important benefits of fish oil.

How To Consume Enough Omega-3 Fats

Consuming cold-water, fatty fish like salmon, mackerel, herring, anchovies, sardines, and shellfish regularly is the preferred choice for getting omega-3 fats into the body. This will provide about 1 gram per day of combined EPA and DHA. Additionally, people with preexisting autoimmune or other chronic, inflammatory conditions may require more than the recommended 1 gram per day to see an improvement in their symptoms. Supplementing with high-quality fish oil can make a real difference for those who are not getting enough omega-3 fats from their diet. 

But, there are a ton of different fish oil supplements on the market today, and not all of them are worth your money. The overall concentration of EPA and DHA to the ratio of omega-6 fats found in all oils is essential in choosing an effective fish oil supplement. I recommend between 500mg and 2 grams of combined EPA and DHA per day, depending on your diet and whether you have an autoimmune condition. For use as an anti-inflammatory supplement, research has shown that the most effective preparations contain at least 3:1 or 4:1 ratio of omega-3 fats to omega-6 fats.

Curcumin

Curcumin exhibits more than 150 potentially therapeutic actions from over thousands of studies performed by researchers. They have shown curcumin has antibacterial, anticancer, anti-inflammatory, antimalarial, antioxidant, antiparasitic, antiproliferative, pro-apoptotic and wound healing properties. Given its antioxidant and anti-inflammatory properties curcumin can treat many of the most common conditions plaguing American culture. With such a huge list of benefits, curcumin is being used clinically to treat a variety of conditions with inflammatory causes.

Curcumin reduces inflammation similar to how ibuprofen does.  But, unlike other selective COX-2 inhibitors, curcumin does this without producing significant side effects and risks, even at high doses. Curcumin has been shown to be most effective for several inflammatory conditions including: Arthritis, irritable bowel disorder, psoriasis, type I and II diabetes, and dementia just to name a few. Curcumin can improve some conditions rather swiftly. Several studies have shown that osteoarthritis pain from the knee can be improved by over 50% in less than 8 months of using curcumin. 

Curcumin has been studied as a treatment for several different autoimmune diseases, including inflammatory bowel diseases like ulcerative colitis, ankylosing spondylitis, multiple sclerosis, Lupus, psoriasis, lichen planus, type 1 diabetes, and Hashimoto’s disease. Scientists believe that curcumin’s ability to inhibit key inflammatory cytokines and associated signaling pathways in immune cells is at the root of its positive impact on all of these diseases.

Metabolic syndrome

Like other diseases we have been talking about, obesity and metabolic diseases like type 2 diabetes are inflammatory conditions. As you now know, curcumin has potent anti-inflammatory and antioxidant properties, so it should come as no surprise that it can be a helpful treatment for patients with metabolic syndrome. A review of 16 trials involving roughly 1,300 patients with diabetes showed improvements in key metrics for measuring metabolic health, including fasting blood glucose levels, hemoglobin A1c, triglycerides, total cholesterol, LDL-c, HDL-c, C-reactive protein, and systolic and diastolic blood pressure.

Performance and recovery

In addition to its immune modulatory effects, curcumin has been shown to improve athletic performance and recovery in healthy, physically active people. Physical activity, particularly that involving high-intensity eccentric muscle contractions, produces exercise-induced muscle damage. Often, this isn’t a bad thing. It’s part of a natural response which leads to many of the positive adaptations that exercise is responsible for. But, as we age or if we overtrain, it can become more difficult to recover from this muscle damage, which can lead to decreased performance and recovery and a higher risk of injury. Curcumin has been shown to improve muscle damage, muscle soreness, inflammation, muscle strength and joint flexibility.

Safety

Curcumin has been the subject of over 150 clinical trials over both the short- and long-term for doses as high as 8,000-12,0000 mg. Twenty double-blind trials, placebo-controlled trials and 30 other trials have found that curcumin is safe and well-tolerated when taken at recommended doses. However, cases of curcumin toxicity have arisen with synthetic curcumin and toxic food contaminants, underscoring the importance of choosing a reputable brand of supplement.

There are a few other precautions and contraindications to be aware of with curcumin:

  • Pregnancy & breastfeeding. While turmeric is commonly used in small amounts as a spice in foods, concentrated doses of curcumin haven’t been tested. It’s best to stay on the safe side and avoid curcumin supplementation during pregnancy and lactation.
  • Gallbladder problems. Curcumin can make existing gallbladder problems worse. Do not use curcumin if you have gallstones or a bile duct obstruction.
  • Bleeding or coagulation issues. Curcumin is a blood thinner, so it’s best to avoid it or discuss it with your doctor if you have a bleeding disorder or are already taking a prescription blood thinner.

Glucosamine, Chondroitin, and MSM

Glucosamine and chondroitin are compounds found in human cartilage, while MSM (methylsulfonylmethane) is a sulfur-rich compound found in certain plants, fruits and vegetables.  Research suggests glucosamine and chondroitin work synergistically when paired, and MSM can further boost their effects by enhancing cell penetration. All three have anti-inflammatory properties and are commonly used in the treatment of arthritis symptoms. Alone or together, glucosamine and chondroitin help relieve arthritis-related pain by slowing the degradation of collagen and cartilage and improving the function of your joints.

Glucosamine and chondroitin are two essential components of cartilage that play a crucial role in maintaining joint health. Glucosamine is a vital building block for glycosaminoglycans, which are essential for the formation and repair of cartilage. Chondroitin, on the other hand, is a structural component of cartilage that helps it retain water, thereby providing the necessary lubrication and shock absorption for joints to function smoothly. Together, glucosamine and chondroitin work synergistically to support healthy joints. While glucosamine promotes the growth and repair of cartilage, chondroitin helps maintain its integrity and flexibility. This is why glucosamine and chondroitin supplements are often recommended for individuals experiencing joint pain or stiffness resulting from age-related wear and tear, injury, or arthritis.


Daryl C. Rich, D.C., C.S.C.S.