Which herbs help reduce inflammation?

Many herbal remedies could have anti-inflammatory properties. However, the evidence to support the majority of these claims is lacking. Inflammation is the body’s primary defense mechanism against infections, wounds, and other forms of harm.

However, inflammation itself can be harmful in some cases. For example, many conditions can cause inflammation to remain elevated, resulting in tissue damage.

A range of anti-inflammatory drugs exist to help control inflammation in the body. However, they often have side effects and may not always be effective.

Natural compounds that are present in certain herbal remedies also have the potential to be anti-inflammatory. However, there is much less research in this area.

This article will list herbal remedies with the most evidence for their anti-inflammatory properties.

The use of both over-the-counter and prescription non steroidal medications is frequently recommended in a typical neurosurgical practice. But persistent long-term use safety concerns must be considered when prescribing these medications for chronic and degenerative pain conditions. This article is a literature review of the biochemical pathways of inflammatory pain, the potentially serious side effects of non steroidal drugs and commonly used and clinically studied natural alternative anti-inflammatory supplements. Although non steroidal medications can be effective, herbs and dietary supplements may offer a safer, and often an effective, alternative treatment for pain relief, especially for long-term use.

Turmeric and Other Anti-Inflammatory Spices

Inflammation

Inflammation is the body’s natural response to injury or infection, often causing localized redness, swelling, pain, or heat. It may cause loss of function of the involved tissues. Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function.

Inflammation of the joints, including stiffness and swelling are common symptoms of arthritis.

If inflammation persists for a prolonged period of time, it becomes chronic inflammation. Chronic inflammation can be the result of an infection, autoimmune reaction, or allergy.

Anti-inflammatory foods and spices

Certain foods have been identified as anti-inflammatory. They may help to reduce chronic inflammation and pain. Omega-3 fatty acids found in fish, certain nuts, and even chocolate have all been acknowledged for their anti-inflammatory properties.

Research into exactly how well these foods reduce inflammation in the body is mixed, but promising. One easy way to incorporate anti-inflammatory into your diet is through the use of spices.

Turmeric

Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease.

Studies Trusted Source have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.

Ginger

Ginger is a zesty spice used in many cuisines. You can buy it powdered or as a fresh root in most supermarkets. Ginger has been used as a traditional medicine to treat stomach upset, headaches, and infections.

The anti-inflammatory properties of ginger have been praised for centuries, and scientific studies Trusted Source have confirmed it.

Cinnamon

Cinnamon is a popular spice often used to flavor baked treats. But cinnamon is more than just a delicious additive in our cakes. StudiesTrusted Source have shown that the spice has anti-inflammatory properties, which can ease swelling.

Keep a good supply of cinnamon on hand and sprinkle it in your coffee or tea, and on top of your breakfast cereal.

Garlic

The anti-inflammatory properties of garlic have been proven to ease arthritis symptoms. A little bit can go a long way. Use fresh garlic in almost any savory dish for added flavor and health benefits.

13 Herbs and Spices That Will Reduce Inflammation in Your Body

Inflammation is your body’s protective response to injury or damage. It helps your natural healing and repair processes. A problem starts when your body is chronically inflamed. Many modern stressors, such as pollution, food sensitivities and carrying extra weight, can lead to chronic inflammation.

There are many different herbs and spices that can help you reduce or prevent inflammation in your body.

Chronic inflammation has been linked to a wide variety of diseases, including cancer, diabetes, Alzheimer’s disease, heart disease and attention deficit disorder (ADD).

You don’t have to accept inflammation as a part of modern life. There are many different herbs that can help you reduce or prevent inflammation in your body.

1. Turmeric (Curcumin)

The anti-inflammatory agent in turmeric is its yellow pigment called curcumin. Ayurvedic and Chinese medicines have long used turmeric and curcumin to reduce inflammation as well as treat digestive disorders, wounds and infections.

Studies have shown that curcumin also acts as an antioxidant and may combat cancer. Fresh or powdered turmeric is excellent in curries, soups or other dishes. Fresh turmeric can be added to fresh vegetable juices. Supplements of curcumin are also available.

2. Green Tea

The preventative effects of green tea against cardiovascular disease and cancer are well established. More recent studies have shown that green tea can be an effective anti-inflammatory, particularly in the treatment of arthritis. It can also reduce inflammation of the digestive tract, potentially helping conditions like Crohn’s disease or ulcerative colitis.

It’s recommended to drink 3 to 4 cups of tea daily. Green tea extract can also be found in pill form. And for those who don’t want the caffeine, decaffeinated green teas are available.

3. White Willow Bark

White willow tree bark has been used as a treatment for pain and inflammation since ancient Egyptian and Roman times. Many studies have shown that white willow bark has a comparable effect to aspirin, but with fewer side effects than aspirin.

The usual dose of white willow bark is 240 mg per day for ongoing conditions. There are also herbal blends that contain white willow bark which can be used for an acute event, such as a headache.

4. Maritime Pine Bark (Pycnogenol)

Bark from the maritime pine tree (Pinus maritima) can be processed into pycnogenol. This extract has been used for more than 2,000 years to help heal wounds, scurvy and ulcers as well as reducing vascular inflammation. It is one of the strongest antioxidants known today.

Studies have shown that pycnogenol is 50 to 100 times more potent than vitamin E in neutralizing free radicals in the body. It has also been found to reduce blood pressure and the risk of blood clots. A typical dosage is 100-200 mg daily.

5. Chili Peppers (Capsaicin)

The countless varieties of hot peppers we have today began as one small shrub (Capsicum annum), native to tropical regions of the Americas. The chemical capsaicin is what makes a pepper hot. And it’s capsaicin that’s been shown to have an anti-inflammatory effect in your body.

Any type of chili pepper, such as cayenne or jalapeno, contains capsaicin. You can use chili peppers fresh or powdered in a wide variety of dishes, including desserts. Supplements containing capsaicin are often mixed with other herbs to create natural anti-inflammatory blends.

6. Frankincense (Boswellia serrate)

Boswellia is a tree variety native to India, Somalia, Ethiopia and the Arabian Peninsula. Frankincense is a resin extracted from the trees. It has anti-inflammatory, anti-arthritic and pain-controlling properties. Boswellia resin is currently used to treat degenerative and inflammatory joint disorders.

One study showed that a combination of Boswellia and curcumin was more effective for treating osteoarthritis than a commonly used synthetic drug. It’s recommended to take 300-500 mg of Boswellia extract two or three times a day for ongoing inflammatory conditions.

7. Black Pepper

This unassuming spice actually packs an anti-inflammatory punch. The distinctive flavor of black pepper comes from the chemical piperine. Even at low doses, piperine has been shown to reduce inflammation. It can inhibit the spread of cancer and has been shown to suppress the perception of pain and arthritis symptoms.

8. Resveratrol

This is an antioxidant found in many plants. The highest amounts have been found in Japanese knot weed (Polygon-um cuspidatum) and in the skins of red wine grapes. Resveratrol has been shown to be a strong anti-inflammatory. It also protects against DNA damage and mutations. You can find resveratrol as a common supplement in natural food stores. A typical dosage is from 50 to 500 mg per day.

9. Cat’s Claw (Uncaria tomentosa)

This herb is derived from a woody vine native to Peru. The bark of cat’s claw has traditionally been used to treat arthritis, bursitis and intestinal disorders. Studies have shown that it can reduce inflammatory responses in the body and it has a protective effect against gastrointestinal inflammation.

You can make a tea from cat’s claw from either a prepared tea or use 1000 mg of the bark to 8 ounces of water. It is also available as a dry extract in a capsule. It’s recommended to take 20 to 60 mg daily.

10. Rosemary

In one study, participants were given small amounts of various common herbs and spices for a period of 7 days. Rosemary showed one of the strongest protective effects against inflammation and oxidation.

The other top spices were turmeric, cloves and ginger. The researchers noted that the amounts given of each herb were no more than what someone would normally eat in a seasoned soup, sauce or other dish.

11. Cloves

Clove oil can be applied directly to the gums to help with a toothache or for pain control during dental work. Cloves have been shown to reduce mouth and throat inflammation. Cloves can also be used to treat diarrhea, nausea, hernia, bad breath and as an expectorant.

The powdered or whole dried flower buds are delicious in many savory dishes as well as in desserts and hot drinks.

12. Ginger

Research has shown that ginger has a better therapeutic effect than non-steroidal anti-inflammatory drugs to treat pain and inflammation. Ginger also inhibits the activation of several genes involved in an inflammatory response.

According to the University of Maryland Medical Center, ginger may help prevent or treat nausea and vomiting from motion sickness, pregnancy and chemotherapy. It can also be used to reduce osteoarthritis pain and heart disease. Ginger is delicious in many savory dishes, as well as in teas, juices and desserts.

Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few. Photo credit: Shutter stock

13. Cinnamon

This popular spice is made from the bark of cinnamon trees native to China, India and Southeast Asia. In addition to being anti-inflammatory, cinnamon has been shown to have antioxidant, anti-diabetic, antimicrobial, anticancer and lipid-lowering properties. It has even been found to act against neurological disorders like Parkinson’s and Alzheimer’s diseases.

Cinnamon goes well in anything from breakfast grains, to soups and stews, to desserts and drinks. Any per-made apple pie or pumpkin pie spice mixes will often have cinnamon, cloves and ginger all in one tasty blend.

How Herbs and Spices Reduce Inflammation In Your Body

Chinese and Ayurvedic medical practitioners have used herbs and spices to treat all manner of ailments, thanks in large part to their anti-inflammatory and antioxidant properties, and probably due to changes they cause in the gut bio-me.

Inflammation and oxidation are closely related: antioxidants quell free radicals that damage cells and lead to inflammation.  Nutrients can also prevent inflammation through other pathways, notably by turning off genes that trigger inflammatory proteins or processes, by boosting the concentration of proteins that counter inflammation, or modulating the gut bio me.

This power is highly concentrated in herbs and spices; just half a teaspoon of ground cinnamon has as many antioxidants as half a cup of blueberries, and half a teaspoon of dried oregano has the antioxidant power of three cups of raw spinach.[1]

Turmeric

Used for centuries in Indian (Ayurvedic) and Chinese medicine for everything from liver disease to arthritis to immune disorders, rigorous scientific studies in recent decades confirm that turmeric has “antioxidant, anti-inflammatory, antiviral, antibacterial, anti fungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic illnesses[ii]”. In other words: find yourself a good curry recipe and live out your life in optimal health. Well, sort of…

Turmeric’s benefits are largely pinned to curcumin, a potent antioxidant that dramatically reduces inflammation (while also giving the spice its vibrant yellow color). Curcumin inhibits the growth of tumor cells in a variety of cancers and improves insulin resistance in subjects with altered metabolic function[iii]. It’s bio-availability is low and increases dramatically when taken with black pepper (extract [iv].

That’s why some turmeric capsules are packed with bioperine, an extract of black pepper. However, the easiest way to raise blood concentrations of something is to inhibit liver enzymes, which isn’t necessarily a good thing. I don’t use black pepper extracts for that reason; there are better ways to increase absorption of turmeric, like using BCM-95, a standardized extract of turmeric oils that is proven to absorb well without the unforeseen effects of black pepper. (That said, black pepper itself has some interesting properties, but it’s very hard to find it without aflatoxin, the most potent mycotoxin, which is why I’ve found it to be worth treating as a suspect food.)

But the story doesn’t end with curcumin. Turmeric contains two dozen other anti-inflammatory compounds, including six different COX-2 inhibitors (the COX-2 enzyme speeds up the formation of substances that cause inflammation and pain, and causes tumor cells to grow) [v].

Turmeric also blocks the formation of the beta-amyloid plaques that cause Alzheimer’s disease, in part by turning off the NF-kappa B family of molecules that trigger inflammatory proteins uncontrollably during stress[vi].

Include turmeric in your diet by adding it to salad dressings and meat or fish marinades, or by making a turmeric-infused tea or latte.

Cayenne Pepper

Capsaicin is the compound responsible for both the medicinal properties of cayenne pepper and its spicy taste. The hotter the pepper, the more capsaicin it contains. It’s used widely in ointments and creams as a pain-relief aid because it depletes nerve cells of substance P, a chemical that transmits pain signals to the brain[vii]. (You can learn a lot about substance P and inflammation in the Bulletproof Radio show with Dr. Jennings #179…)

Native Americans used cayenne as a food and medicine for thousands of years, and the spice has been used widely by healers in India, China, and other parts of Asia for centuries to relieve digestive and circulatory problems[viii].

Warning: cayenne is a member of the nightshade family, and you may be sensitive to it. It is also almost as likely as black pepper to have high amounts of mold toxins in it. Quality matters, and storage conditions matter greatly for this spice.

Cayenne contains a range of flavonoids and carotenoids – antioxidants that scavenge free radicals to protect against the cellular damage that leads to inflammation and disease[ix]. Research is underway now to determine whether cayenne can prevent or slow cancer cell growth, and some studies suggest the spice can prevent prostate cancer; however, the science here is young and some results are contradictory[x].

Cayenne may also promote weight loss by raising core body and skin temperature, thus inducing greater energy expenditure[xi]. There’s even a study showing that if you mix it with XCT or Brain Octane as a carrier, it can increase thermogenesis over either one used alone![xi]

Ginger

Ginger is another spice that’s been used for centuries for inflammation and pain, to soothe sore muscles and throats, and combat general aches and fatigue. Ginger attacks inflammation through the action of gingerols, shogaols, and paradols.

The potent antioxidant 6-gingerol inhibits production of the free radical peroxynitrite that causes inflammation and pain[xii]. (Overgrowth of gut bacteria is linked with excessive peroxynitrite.) As a group these ginger compounds act like non-steroidal anti-inflammatory drugs (NSAIDS) (e.g., ibuprofen, Al-eve, Celebrex) used widely in this country to relieve arthritis pain. But why turn to drugs when ginger blocks the pain-causing chemicals associated with arthritis? Systematic reviews of clinical trials confirm the effect of ginger in relieving osteoarthritis pain[xiii].

It goes well in Asian dishes (and really anything, if you like the kick), it’s great added to tea for a sore throat or cold, and it’s effective in fresh and powdered form. Ginger is easy to use in foods, but you can even apply it directly to a painful joint for relief. The component 6-shogaol has an effect similar to that of capsaicin (the active component of chili peppers) on the neuropeptide substance P, which sends pain signals to the brain[xiv].

Low quality or poorly stored ginger powder is at high risk for mycotoxin, and fresh ginger molds easily in the fridge. There are documented immunosuppressant mycotoxins in some ginger molds and it was described as “heavily contaminated” in another survey of spices – so get the fresh stuff, or store the dry stuff away from heat, moisture, and light.

Hint for cooking: if you cook ginger in fat, it tends to get bitter. Adding it towards the end of cooking with oil preserves flavors better!

Hint for sushi: All sushi ginger has sugar in it, but if your sushi ginger is pink, it also contains artificial dye. Only eat the yellow version, and not a lot unless you want the sugar.

Hint for joint wraps: peel and mince 1-2 Tbsps. of ginger and mix with enough XCT oil to form a paste. Warm the paste and apply to joint for 10-15 minutes with or without a wrap.

Cinnamon

Cinnamon’s claim to fame is its ability to lower blood sugar in diabetics by activating insulin receptors[xv]. Like many other herbs and spices, cinnamon also has a host of compounds with antioxidant and anti-inflammatory properties that can lessen the likelihood of cellular damage and chronic disease.

Cinnamaldehyde inhibits the NF-kappa proteins, transcription factors for pro-inflammatory genes and genes involved in immune, growth, and cell death responses, and it prevents blood platelets from clumping – all of which protect against heart disease, among other diseases of inflammation[xvi]^,[xvii].

Cinnamon also blocks growth factors associated with abnormal cell growth, thus protecting against cancer[xviii].

Cloves

Cloves contain eugenol, a compound similar to but more potent than cinnamon’s cinnamaldehye[xix], and thus the spice also protects against the inflammation that underlies heart disease, cancer, and the other chronic diseases that plague eaters of the typical American diet.

Eugenol works in part by blocking the COX-2 enzyme that causes inflammation (and which, if you recall, is the target for NSAIDS). Cloves are extremely rich in antioxidants, including the flavonoids kaempferol and rhamnetin[xx].

Their free-radical scavenging power is actually greater than that of the synthetic antioxidant compounds butylated hydroxyanisole (BHA) and tabulated hydroxytoluene (BHT) used as food preservatives (despite being likely human carcinogens). Cloves pop up in autumnal recipes, like mulled wine and poached fruit, and whole cloves can be ground to add to spice mixtures for meats and other dishes.

Cloves are also powerfully anti fungal in the body and applied locally, but clove oil is so strong it can be toxic if overused.

Sage

The herb also shows promise for improving memory and concentration, and lessening anxiety. Carnosic acid and carnosol also have antioxidant and anticancer effects[xxii].

Camphor, another sage constituent, kills bacteria and fungi, and still other sage-derived compounds are effective antivirals. In the kitchen, sage goes well with winter squash, in sausages, and with meat roasts.

There are tons of species of sage, so you may find a difference in flavor between types. One relative of the culinary sage is salvia divinorum, a potent hallucinogen!

Rosemary

Rosemary contains some of the same antioxidant and anti-inflammatory compounds as sage, and yet another that’s appropriately named “rosmarinic acid”.

Both rosemary and sage act by increasing the activity of super oxide dismutase, an enzyme that removes super oxide, the potent free radical that’s associated with chronic inflammation[xxiii]. This activity is greatest for the cooked herb, so use rosemary to flavor roasted vegetables, meats, or other cooked dishes[xxiv].

You can also benefit from the uncooked herb, as rosemary’s flavonoids are many and miraculous. They include apigenin, a compound that can inhibit the growth of pancreatic cancer cells, and diosmin, which prevents hemorrhoids.

Like many anti-inflammatory agents, these work by inhibiting synthesis of propagandist, the proteins that trigger widespread inflammation.

Hint: If you’re going to cook something in oil (saute or fry or broil), add some rosemary to the oil to allow its antioxidants to help preserve the oil from oxidation.