Can Herbs Combat Inflammation?

I take ibuprofen for inflammation, but I’d rather use a natural product. Is there an anti-inflammatory herb that is just as effective?

Andrew Weil, M.D. | March 26, 2024

2 min

Ibuprofen is effective against inflammation, but like other non-steroidal anti-inflammatory drugs(NSAIDs) it has adverse effects and can lead to long-term complications. There are several well studied anti-inflammatory herbs that I recommend you consider trying instead of taking an NSAID. The most important are:

• Turmeric (Curcuma longa): Turmeric accounts for the yellow color of curry and American mustard and has a distinctive sharp flavor. I recommend using turmeric to address all inflammatory disorders, including arthritis, tendinitis, and autoimmune conditions. Take 400 to 600 milligrams of turmeric extracts (available in tablets or capsules) three times per day or as directed on the product label. Whole turmeric is more effective than isolated curcumin, its major constituent. Look for products standardized for 95% curcuminoids. Don’t use turmeric if you have gallstones or bile duct dysfunction. Pregnant women shouldn’t use it without their doctors’ approval. In rare cases, extended use can cause stomach upset or heartburn. As with ginger, you won’t get the full effect for two months.Make sure the product includes black pepper extract (piperine, bioperine) to help ensure optimal absorption from the gut.

• Ginger: Powdered dry ginger is an effective anti-inflammatory agent. Take one to two capsules (500 to 1,000 mg) twice a day with food. A 2020 review of scientific research found that ginger could lower blood levels of C-reactive protein (CRP), high sensitivity C-reactive protein (hs-CRP), and tumor necrosis factor-alpha (TNF-α), all of which are markers for inflammation. Be patient: the full benefit takes two months to develop.

• Boswellin: This is an extract of the herb Boswellia, used in Ayurvedic medicine and available in capsule form. It may be useful for generalized inflammatory conditions such as fibromyalgia. A 2020 review of the research also confirmed that Boswellia can be effective against the pain and inflammation of osteoarthritis. The dosage is two capsules twice a day unless the product label directs differently.

You can take all of these herbs in combination.

In addition to herbs, you can also take dietary steps to reduce inflammation. The specific fats in your diet affect the way the body makes prostaglandins, a group of hormones that regulate inflammation. Some prostaglandins intensify the inflammatory response while others reduce it. To help your body reduce inflammation eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils and all foods that contain trans-fatty acids (read food labels to check for the presence of these oils). Instead, use extra-virgin olive oil and avocado oil as your main fats and increase your intake of omega-3 fatty acids, found in oily, cold-water fish, freshly ground flaxseeds or expeller pressed flaxseed oil, and walnuts.

Andrew Weil, M.D.

Sources
Morvaridzadeh M, Fazelian S, Agah S, Khazdouz M, Rahimlou M, Agh F, Potter E, Heshmati S, Heshmati J. “Effect of ginger (Zingiber officinale) on inflammatory markers: A systematic review and meta-analysis of randomized controlled trials.” Cytokine. 2020 Nov;135:155224. doi: 10.1016/j.cyto.2020.155224. Epub 2020 Aug 5. PMID: 32763761. pubmed.ncbi.nlm.nih/32763761/

Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. “Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis.” BMC Complement Med Ther. 2020 Jul 17;20(1):225. doi: 10.1186/s12906-020-02985-6. PMID: 32680575; PMCID: PMC7368679. pubmed.ncbi.nlm.nih/32680575/

Originally Posted December 2002. Update March 2024.