What Are the Best Herbal Supplements to Help Reduce Inflammation?
Inflammation is the body’s natural way of protecting itself from harm. When you get a cut, fight off a virus, or strain a muscle, your body sends white blood cells and chemicals to the affected area to heal it. That’s short-term (or acute) inflammation — and it’s usually a good thing.
The problem comes when inflammation sticks around longer than it should. This long-term (or chronic) inflammation can contribute to many health problems, including arthritis, heart disease, diabetes, and even some cancers. In these cases, calming the body’s inflammation response can help you feel better and protect your long-term health.
Along with a healthy diet, regular exercise, and good sleep, herbal supplements can be a helpful tool. Many herbs contain natural compounds that fight inflammation without the side effects some prescription drugs can cause. Let’s look at the most researched and effective herbal supplements for reducing inflammation, how they work, and what you should know before trying them.
Turmeric is a bright yellow spice often used in Indian cooking, but it’s also a powerful anti-inflammatory. The secret lies in curcumin, the active compound in turmeric, which blocks certain molecules in the body that trigger inflammation.
Multiple studies have found curcumin can reduce pain and stiffness in people with arthritis.
It may also help lower markers of inflammation like CRP (C-reactive protein).
Curcumin isn’t easily absorbed on its own, so look for supplements that also contain black pepper extract (piperine), which can boost absorption by up to 2,000%.
Typical dose: 500–1,000 mg of curcumin per day, divided into two doses.
Turmeric can thin the blood, so check with your doctor if you take blood thinners. High doses may also cause stomach upset in some people.
Ginger contains natural chemicals called gingerols and shogaols that block the same inflammatory pathways targeted by over-the-counter painkillers like ibuprofen — but without the stomach damage.
Research has shown ginger to reduce pain in people with osteoarthritis and muscle soreness after exercise. It may also help lower inflammatory markers in the blood.
Fresh ginger root can be added to food or tea, but concentrated supplements offer a higher, more consistent dose for inflammation support.
Typical dose: 1,000–2,000 mg per day of standardized ginger extract.
Ginger may interact with blood-thinning medications. Large amounts can cause mild heartburn in sensitive individuals.
Boswellia Serrata (Indian Frankincense) is a resin from a tree native to India and parts of Africa. It contains boswellic acids, which block enzymes that promote inflammation, especially in the joints.
Several studies show it can improve pain and function in people with arthritis, sometimes within a week of use. It may also help with inflammatory bowel diseases like Crohn’s and ulcerative colitis.
Look for a supplement standardized to 65% boswellic acids for best results.
Typical dose: 300–500 mg, two to three times per day.
Generally well-tolerated, but may cause mild stomach upset in some users.
Green tea is rich in catechins, especially EGCG (epigallocatechin gallate), which is a powerful antioxidant and anti-inflammatory compound.
EGCG has been shown to reduce inflammation linked to arthritis, heart disease, and certain cancers.
May also protect cartilage in the joints from damage.
You can drink green tea daily, but supplements provide higher concentrations of EGCG for a stronger anti-inflammatory effect.
Typical dose: 250–500 mg per day of standardized green tea extract (50% EGCG).
Too much can cause liver issues in rare cases, so follow dosage guidelines and avoid taking on an empty stomach.
Native to southern Africa, Devil’s Claw contains compounds called iridoid glycosides that have strong anti-inflammatory effects, especially for joint and back pain.
Studies suggest it may be as effective as some pain medications for osteoarthritis and lower back pain.
Supplements usually come in capsule or tablet form.
Typical dose: 600–1,200 mg per day of an extract standardized to 2–3% harpagoside (the active compound).
Avoid if you have stomach ulcers, gallstones, or are pregnant.
Willow bark contains salicin, a compound similar to the active ingredient in aspirin. It reduces pain and inflammation naturally.
May be helpful for arthritis, lower back pain, and headaches.
Available as capsules, tablets, or teas.
Typical dose: 120–240 mg per day of salicin. Avoid if you’re allergic to aspirin or take blood-thinning medications. Not for children due to the risk of Reye’s syndrome.
Rosemary contains compounds like rosmarinic acid and carnosic acid that fight inflammation and oxidative stress.
It’s been shown to reduce inflammatory markers and may support brain and joint health.
Used in cooking, but concentrated supplements deliver more anti-inflammatory compounds.
Typical dose: 300–500 mg of rosmarinic acid extract per day.
Generally safe, but large doses may cause stomach irritation.
A woody vine from the Amazon rainforest, Cat’s Claw contains compounds that may reduce inflammation and boost immune function.
May improve symptoms in osteoarthritis and rheumatoid arthritis.
It’s available in capsules, tablets, or teas.
Typical dose: 250–350 mg of standardized extract per day.
Avoid if pregnant, breastfeeding, or taking immune-suppressing medications.
These herbs work in a few main ways to fight inflammation:
- Blocking inflammatory enzymes and chemicals that cause swelling and pain.
- Reducing oxidative stress (damage from free radicals), which fuels chronic inflammation.
- Supporting the immune system so it reacts more appropriately, rather than overreacting.
Tips for Choosing and Using Herbal Supplements
Look for standardized extracts — this ensures you’re getting the right amount of active ingredient.
Buy from reputable brands that test for purity and potency.
Start with one supplement at a time so you can see how your body reacts.
Be patient — herbal supplements often work more gradually than prescription drugs, but their effects can be long-lasting.
Combine with a healthy lifestyle — herbs work best alongside good nutrition, exercise, stress management, and quality sleep.
Even though these supplements are natural, they’re not risk-free. You should check with your healthcare provider if you:
Take prescription medications, especially blood thinners or immune-suppressing drugs.
Have chronic health conditions.
Are pregnant or breastfeeding.
Are planning surgery.
Herbal supplements like turmeric, ginger, boswellia, green tea extract, devil’s claw, willow bark, rosemary, and cat’s claw have strong scientific support for reducing inflammation. They work by calming the body’s inflammatory response, reducing pain, and supporting long-term health.
While they can be a valuable tool, they’re most effective when combined with a balanced diet, regular movement, stress control, and good sleep habits. Always choose high-quality supplements, follow recommended doses, and check with your doctor before starting — especially if you take medications or have health concerns.
If used wisely, these natural remedies can be a safe, effective way to help keep inflammation in check and support your overall well-being.
