Top 6 Best Ways To Reduce Inflammation (2026)

Ranked Solutions

Ranked by how much each one actually moves the needle — our SAC Efficacy Score™, explained further down.

1. #1

   Omega-3 (high-EPA)

   Supplement

   EPA drives the resolvin pathway that resolves inflammation; real joint/RA adjunct at 2-4 g/day

   ⚑ needs high EPA dose + fresh (low-TOTOX) oil — rancid oil is pro-inflammatory

   7.3/10SAC Efficacy Score™ⓘ

   • Effect size45%Moderate
   • Evidence40%Strong
   • Reliability15%Works for many

   EPA feeds the resolvin pathway that actively switches inflammation off — high-dose, EPA-dominant fish oil at 2-4 g/day is a real adjunct for joints and RA, provided the oil is fresh (low TOTOX).

   See the Best Omega-3 for Inflammation →What is Omega-3 (high-EPA)?
2. #2

   Curcumin

   Supplement

   lowers CRP + inflammatory pain across many trials

   7.2/10SAC Efficacy Score™ⓘ

   • Effect size45%Moderate
   • Evidence40%Strong
   • Reliability15%Works for many

   A potent natural anti-inflammatory that lowers CRP and eases inflammatory pain across many trials. Use a bioavailable form or add piperine. 500-1,000 mg/day.

   See the Best Curcumin Supplements →What is Curcumin?
3. #3

   Boswellia Serrata

   Supplement

   blocks the 5-LOX pathway; helps joint + gut inflammation

   6.4/10SAC Efficacy Score™ⓘ

   • Effect size45%Modest
   • Evidence40%Moderate
   • Reliability15%Works for many

   Inhibits the 5-LOX inflammatory pathway — distinct from NSAIDs and useful for joint and gut inflammation. 100-250 mg standardised (AKBA).

   See the Best Boswellia Supplements →What is Boswellia Serrata?
4. #4

   Ginger

   Supplement

   lowers inflammatory markers + eases muscle soreness

   6.3/10SAC Efficacy Score™ⓘ

   • Effect size45%Modest
   • Evidence40%Moderate
   • Reliability15%Works for many

   A gentle, well-tolerated anti-inflammatory that lowers inflammatory markers and eases muscle soreness. 1-2 g/day.

   See the Best Ginger Supplements →
5. #5

   Algae Oil (Vegan Omega-3)

   Supplement

   omega-3s feed resolvins/protectins that down-regulate inflammation

   ⚑ meaningful at adequate EPA+DHA doses

   6.2/10SAC Efficacy Score™ⓘ

   • Effect size45%Modest
   • Evidence40%Moderate
   • Reliability15%Specific cases

   EPA/DHA are the substrate for the body's pro-resolving mediators that switch off inflammation — the vegan route to an anti-inflammatory omega-3 status.

   See the Best Algae Oil Omega-3 →What is Algae Oil (Vegan Omega-3)?
6. #6

   Tart Cherry

   Supplement

   reduces exercise-induced inflammation + speeds recovery

   ⚑ best around hard training

   6/10SAC Efficacy Score™ⓘ

   • Effect size45%Modest
   • Evidence40%Moderate
   • Reliability15%Works for many

   Polyphenol-rich and best-evidenced for exercise-induced inflammation and recovery — a niche but real win for athletes. 480 mg extract or 8-12 oz juice.

   See the Best Tart Cherry Supplements →

Our methodology

How every score on this page is calculated — transparent and free to cite.

Best-Of Buyer Guides

Curated product roundups for inflammation — every pick tested for evidence, quality, and price-per-active-mg.

Research & sources

The key human trials behind the rankings above — every PMID verified against its primary source.

1. Omega-3 (high-EPA)Bhatt 2019 (REDUCE-IT) — Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia · New England Journal of Medicine · PMID 30415628
2. Omega-3 (high-EPA)Mozaffarian 2011 — Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events · Journal of the American College of Cardiology · PMID 22051327
3. CurcuminKuptniratsaikul 2014 (vs ibuprofen) — Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study · Clinical Interventions in Aging · PMID 24672232
4. CurcuminDaily 2016 (arthritis meta-analysis) — Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials · Journal of Medicinal Food · PMID 27533649
5. Boswellia SerrataKimmatkar 2003 (knee OA RCT) — Efficacy and tolerability of Boswellia serrata extract in treatment of osteoarthritis of knee — a randomized double blind placebo controlled trial · Phytomedicine · PMID 12622457
6. Boswellia SerrataSengupta 2008 (5-Loxin, dose-response) — A double blind, randomized, placebo controlled study of the efficacy and safety of 5-Loxin for treatment of osteoarthritis of the knee · Arthritis Research & Therapy · PMID 18667054
7. Algae Oil (Vegan Omega-3)Arterburn 2008 — Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid · Journal of the American Dietetic Association · PMID 18589030
8. Algae Oil (Vegan Omega-3)Bailey 2025 — Comparative Bioavailability of DHA and EPA from Microalgal and Fish Oil in Adults · International Journal of Molecular Sciences · PMID 41096614