While there is no “magic pill” out there, there are plenty of excellent vitamins and supplements that help to reduce inflammation in the body. Plus, supplements don’t provide you with those nasty side effects that many pain medications do. However, it is recommended that you check with your doctor before trying new vitamins or supplements, as they could interfere with any other drugs you are taking.
While there are many pain relievers out there such as aspirin and ibuprofen that can act as an anti-inflammatory, a person can also help their chronic inflammation by using plants and herbs that act as an anti-inflammatory. These include:
- Turmeric
- Green Tea
- Ginger
- Rosemary
- Cat’s Claw
- Devil’s Claw
- Willow Bark
Since these supplements act in the same way that non-steroidal anti-inflammatory drugs (NSAIDs) do, they also have the same risks that NSAIDs do, such as bleeding and stomach upset. These side effects tend to be less severe, however, but it is recommended that people on blood-thinning drugs check with their doctor before trying any of these supplements.
Another great supplement for easing chronic inflammation is fish oil. It can help improve cardiovascular problems, asthma, headaches, back pain, nerve pain, autoimmune conditions like rheumatoid arthritis, and even depression. The daily recommended dose of fish oil is 2 to 4 grams of DHA + EPA daily, but people will have best results when they combine fish oil with other pain supplements like turmeric or ginger.
People can also get their omega-3s from food sources such as shrimp, cod, salmon, sardines, or tuna.
For vegetarians or people who are unable to take fish oil, omega-3s can also be found in food sources such as:
- Flax seeds
- Walnuts
- Soybeans
- Tofu
- Winter or Summer Squash
- Kale, Collard Greens, Turnip Greens, or Romaine Lettuce
- Raspberries
- Brussels Sprouts
- Miso
- Green Beans
A lack of vitamin D can also lead to chronic pain, especially if vitamin D levels are lower than 50 to 70 nanograms/milliliter. Vitamin D can help improve the symptoms of bone and joint pain, and even fibromyalgia.
Glucosamine sulfate supplements are great for relieving osteoarthritis pain in the knees, but the supplement can also ease pain and slow the progression of osteoarthritis.
To support healthy nerve cells, reduce pressure in the back, and for easing chronic pain, vitamin B12 is recommended. The daily recommended dosage of vitamin B12 is 2,000 mcg daily for adults and can be taken in the form of a water-soluble vitamin. If too much vitamin B12 is consumed, however, it is not easily absorbed, so be sure to check the vitamin B12 levels in your multivitamin before taking an additional B12 supplement.
Magnesium supplements can help control pain associated with migraines, muscle spasms, and fibromyalgia. It is very easy to be magnesium deficient, especially for people who regularly consume alcohol. A magnesium supplement can greatly help. Plus, foods such as sunflower seeds or pumpkin seeds can improve magnesium levels.
We all know how effective vitamin C is for keeping a healthy immune system, but it’s also great at protecting your back from free radicals. It helps to repair damaged tissues and it decreases inflammation while accelerating the healing process. This helps to reduce your risk of chronic back pain. The daily recommended dosage for vitamin C in adults is 1,000 mcg, but consuming the following foods can also meet your daily need for vitamin C:
- Oranges
- Grapefruits
- Cranberries
- Strawberries
- Broccoli
- Tomatoes
- Spinach
- Kale
In addition to vitamin C, vitamin D is excellent at keeping your body and bones strong. Vitamin D helps produce new bone cells while aiding in calcium absorption and lowering your risk of osteoporosis. Vitamin D also helps to decrease inflammation in the body and reduces back pain. The daily recommended dosage of vitamin D is 600 IU for adults, but people can also consume the following foods for healthy vitamin D levels:
- Salmon
- Mackerel
- Tuna
- Margarine
- Milk or Soymilk
- Fortified Cereals
- Fortified Dairy Products or Fortified Soy Products
- Eggs
- Mushrooms
To manage your chronic pain in a more natural way, consider using these vitamins and supplements on a regular basis. You may also try to work the recommended foods into your diet for an added bonus.
As always, be sure to check with your doctor before consuming any new vitamins or supplements, especially if you are taking other medications that could interfere with plants or herbs.