Chronic systemic inflammation is a significant yet often unnoticed contributor to various health conditions, including cardiovascular disease, diabetes, arthritis, and neurodegenerative disorders. Unlike acute inflammation, which serves as a protective response, chronic inflammation persists at low levels, causing long-term damage. Addressing this through dietary supplements, as well as lifestyle changes, has proven effective in reducing inflammation, supporting immune function, and optimizing aging.

In this post, we’ll explore several research-backed supplements that combat chronic inflammation, offering benefits such as immune support, energy improvement, and anti-aging effects. We’ll look at how each works, their suggested dosages, and their role in promoting health and vitality. Personally, I take each of the supplements discussed here, and they’ve significantly improved my quality of life, including reducing pain, boosting energy, and enhancing overall well-being.

1. Probiotics

Probiotics are live microorganisms that can confer health benefits when consumed in adequate amounts. These “good bacteria” are essential for maintaining a balanced gut microbiome, which plays a key role in immune function and inflammation.

How it works: Probiotics promote a healthy gut environment by enhancing the diversity of beneficial bacteria. This, in turn, supports immune cells and reduces the systemic inflammation associated with an imbalanced microbiome, often linked to conditions like inflammatory bowel disease and metabolic disorders.

Suggested daily dose: Typically, a dose of 10–20 billion CFUs (colony-forming units) of probiotics per day is recommended, but the ideal dosage may vary depending on the strain of probiotic and the individual’s health needs.

2. Collagen Peptides

Collagen is the most abundant protein in the human body and is vital for the health of skin, joints, bones, and connective tissues. As we age, collagen production decreases, leading to joint pain, skin aging, and overall tissue degeneration. Collagen peptides, derived from animal sources, can help reduce inflammation and support joint function.

How it works: Collagen peptides contain specific amino acids like glycine, proline, and hydroxyproline that are vital for tissue repair and the reduction of inflammation.

Suggested daily dose: 10–15 grams of collagen peptides per day are typically recommended for optimal benefits, especially for improving joint health and reducing inflammation.

3. Colostrum

Colostrum is the first form of milk produced by mammals after giving birth. It’s rich in antibodies, growth factors, and bioactive compounds that support immune health and reduce inflammation. Colostrum supplementation has been linked to reduced intestinal permeability, which is often associated with systemic inflammation.

How it works: Colostrum contains immunoglobulins, lactoferrin, and growth factors that help regulate immune responses and protect against inflammation. It also supports gut health, which is directly linked to inflammation reduction.

Suggested daily dose: 500–1000 mg of bovine colostrum per day is recommended to help with inflammation control and immune support.

4. Pregnenolone

Pregnenolone is a steroid hormone produced in the body that serves as a precursor to other important hormones such as cortisol, progesterone, and estrogen. It plays a crucial role in reducing inflammation, particularly through its effect on the cortisol pathway, which is a primary regulator of the inflammatory response.

How it works: Pregnenolone supplementation can help balance cortisol levels, thereby reducing chronic inflammation. Additionally, it may help with mood regulation, energy levels, and cognitive function.

Suggested daily dose: A common dose is 25–50 mg per day, but it’s crucial to consult a healthcare provider before starting pregnenolone due to its hormonal effects.

5. Acetyl L-Carnitine

Acetyl L-carnitine (ALCAR) is an amino acid that plays a key role in the production of energy in the body. It is particularly known for its ability to cross the blood-brain barrier, where it helps support cognitive function and reduce inflammation in the brain.

How it works: ALCAR reduces oxidative stress and inflammation, especially in the brain. It has neuroprotective effects, which can help decrease inflammation-related neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease.

Suggested daily dose: 500–2000 mg per day is recommended for inflammation reduction and cognitive support.

6. Alpha Lipoic Acid

Alpha lipoic acid (ALA) is a powerful antioxidant that helps combat oxidative stress, a major contributor to chronic inflammation. It is both fat- and water-soluble, allowing it to target a broad range of cells in the body.

How it works: ALA scavenges free radicals, reduces oxidative damage, and restores the body’s natural antioxidant defenses. This reduces inflammation throughout the body and protects cells from chronic damage.

Suggested daily dose: 300–600 mg per day is commonly used for its anti-inflammatory and antioxidant effects.

7. Liposomal Glutathione

Glutathione is the body’s most potent antioxidant, critical for protecting cells from oxidative stress and maintaining a healthy immune system. However, glutathione levels tend to decrease with age and during chronic inflammation. Liposomal glutathione, a more bioavailable form of the supplement, enhances absorption.

How it works: Liposomal glutathione helps reduce oxidative stress and modulate the immune system, leading to a reduction in chronic inflammation. It is particularly effective in detoxifying the body and improving liver function.

Suggested daily dose: 250–500 mg per day, depending on individual needs and the level of oxidative stress.

8. Trans-Resveratrol

Resveratrol is a plant compound found in red wine, grapes, and certain berries. It has anti-inflammatory, antioxidant, and anti-aging properties. Trans-resveratrol is the most bioavailable form of resveratrol and is more effective in combating chronic inflammation.

How it works: Resveratrol modulates several pathways involved in inflammation, such as NF-kB, a key regulator of inflammatory responses. It also acts as a potent antioxidant, preventing the oxidative damage that triggers inflammation.

Suggested daily dose: 100–500 mg per day for its anti-inflammatory and cardiovascular benefits.

9. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are essential fats that play a critical role in reducing inflammation. They are found in fatty fish, flaxseeds, and walnuts, but many people require supplementation to meet their optimal levels.

How it works: Omega-3s help to lower pro-inflammatory cytokines and eicosanoids, which are molecules that promote inflammation. They also support brain health and reduce the risk of chronic diseases related to inflammation.

Suggested daily dose: 1000–2000 mg of EPA and DHA combined is ideal for inflammation reduction and overall heart health.

10. N-Acetyl Cysteine (NAC)

NAC is a precursor to glutathione and is known for its ability to detoxify the body and reduce oxidative stress. It’s particularly useful for lung health and can help lower inflammation in the respiratory system.

How it works: NAC helps to replenish glutathione levels, which reduces oxidative stress and inflammation. It has been shown to have beneficial effects on conditions such as chronic bronchitis and asthma, where inflammation is a primary concern.

Suggested daily dose: 600–1200 mg per day is typical for supporting liver detoxification and reducing systemic inflammation.

11. Coenzyme Q10 (CoQ10)

CoQ10 is a naturally occurring antioxidant found in every cell of the body, particularly in the mitochondria. It plays an essential role in cellular energy production and helps reduce oxidative stress.

How it works: CoQ10 enhances mitochondrial function, reduces oxidative damage, and lowers inflammation markers. It has been shown to help with cardiovascular health, reducing the inflammation associated with conditions like hypertension.

Suggested daily dose: 100–200 mg per day for optimal anti-inflammatory benefits.

12. Taurine

Taurine is an amino acid found in high concentrations in the brain, heart, and muscles. It has been shown to possess anti-inflammatory properties and plays a role in maintaining electrolyte balance.

How it works: Taurine reduces oxidative stress and supports cellular health. It also modulates immune responses, helping to reduce inflammation in the body, particularly in the heart and brain.

Suggested daily dose: 500–1000 mg per day for its anti-inflammatory and cardiovascular benefits.

13. Multivitamin and Mineral Supplement

It is difficult to get optimal amounts of micronutrients from our food daily. Taking a multivitamin and mineral supplement, such as Life Extension’s Two-Per-Day, helps our body to optimally nourish our bodies.

How it works:. Multivitamins provide a broad spectrum of essential vitamins and minerals that support overall health and reduce inflammation. Many of these micronutrients are critical for immune function and antioxidant activity. Essential vitamins such as vitamin C, vitamin D, and vitamin E, along with minerals like magnesium and zinc, work synergistically to support immune health, reduce oxidative stress, and regulate inflammatory responses.

Suggested daily dose: Two capsules per day, as directed on the product label.

14. Niagen (Nicotinamide Riboside)

Niagen, a form of vitamin B3, helps to increase levels of NAD+ (nicotinamide adenine dinucleotide), a coenzyme critical for energy production and cellular repair. NAD+ levels decline with age, contributing to inflammation and tissue damage.

How it works: By boosting NAD+ levels, Niagen helps to support mitochondrial function, repair cellular damage, and reduce inflammation.

Suggested daily dose: 300–500 mg per day for anti-inflammatory and anti-aging effects.

15. Curcumin

Curcumin has been extensively researched for its ability to reduce inflammation and improve joint health.

How it works: Curcumin inhibits the activity of several inflammatory enzymes, including COX-2, and modulates cytokines, which are involved in inflammation. It is particularly beneficial for individuals with arthritis and other inflammatory conditions.

Suggested daily dose: 500–1000 mg per day, typically in a bioavailable form (such as with black pepper extract) for maximum absorption.

16. Magnesium Lysinate Glycinate

Magnesium is a crucial mineral for hundreds of physiological functions, including muscle and nerve function, blood sugar regulation, and bone health. Magnesium deficiencies are linked to chronic inflammation.

How it works: Magnesium has anti-inflammatory effects by regulating the production of pro-inflammatory cytokines and oxidative stress. Magnesium lysinate glycinate is a highly bioavailable form that is gentle on the digestive system.

Suggested daily dose: 200–400 mg per day for overall inflammation reduction and health benefits.

17. Iodine

Iodine is an essential trace mineral that supports thyroid function, which, in turn, influences metabolism and immune regulation. Low iodine levels can lead to autoimmune thyroid disease, which can trigger systemic inflammation.

How it works: Iodine supplementation helps regulate thyroid function, reduce autoimmune responses, and lower inflammation. Iodine plays a critical role in hormone production, especially thyroid hormones, which help maintain energy balance and regulate immune system function.

Suggested daily dose: The Recommended Daily Allowance for iodine is 150–200 mcg per day for adults. However, according to Dr. Brownstein, a leading expert on iodine, many people are chronically deficient in iodine, which can lead to thyroid dysfunction and heightened systemic inflammation. He believes that higher doses of iodine can help restore normal thyroid function, support detoxification, and reduce inflammation. He recommends doses such as 12.5 mg (12,500 mcg) per day for therapeutic purposes, under medical supervision.

18. Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient required for immune function, collagen production, and the reduction of oxidative stress.

How it works: Vitamin C works by scavenging free radicals, reducing oxidative stress, and protecting cells from the damage that drives inflammation. It also supports the immune system by promoting the production of white blood cells that fight infection and inflammation. Moreover, vitamin C is vital for collagen synthesis, which is essential for maintaining healthy tissues and joints, areas often affected by chronic inflammation.

Suggested daily dose: The Recommended Daily Allowance for vitamin C intake is 75–90 mg per day for adults. However, higher doses of 500 mg to 2,000 mg daily provide additional antioxidant support, particularly in the presence of chronic inflammation. It’s important to note that high doses of vitamin C may be best tolerated when taken in divided doses throughout the day (such as 1000 mg in the morning and 1000 mg in the evening).

Conclusion

Chronic systemic inflammation is a complex and persistent issue, but through the thoughtful use of dietary supplements, in addition to dietary and lifestyle choices, it is possible to manage and reduce its impact on health. Incorporating a combination of the above-mentioned supplements, along with a healthy lifestyle, can help decrease chronic inflammation and support overall well-being. However, always consult with a healthcare provider before starting any new supplement regimen, especially if you are already taking medication or have a pre-existing health condition.