27/06/2025
5 natural supplements to help with pain and inflammation.
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen and aspirin are widely used for pain and inflammation but carry significant risks with long-term or excessive reliance. A 2017 BMJ study found even short-term ibuprofen use (e.g., 1 week) increases heart attack risk by 24–50%. Some other risks associated with NSAID`s use are:
• GI Damage
• Kidney damage
• Liver Toxicity
• Allergic Reactions
Here are some drug interactions and health issue that are made worse with NSAID`s use:
• Anticoagulants (warfarin) or antiplatelet drugs (clopidogrel) bleeding risk multiplies.
• Chronic pain suppression may delay diagnosis of infections, fractures or autoimmune diseases.
• Elevated blood pressure - Worsens heart disease and stroke risk.
• Pre-existing liver disease or concurrent hepatotoxic medications.
NSAIDs ranked approximately 10th–12th in total Adverse Drug Reactions reports in the UK (out of >200 drug classes) based on MHRA data.
These are some natural alternatives that could help with pain and inflammation in the body:
1. Omega-3 Fatty Acids (Fish Oil)
Why It Helps:
• Reduces inflammation by inhibiting pro-inflammatory molecules (cytokines, COX-2 enzymes).
• May lower pain perception and improve joint mobility in soft-tissue injuries.
Evidence:
• A 2022 meta-analysis in Nutrients found omega-3s reduce markers like CRP (C-reactive protein) and IL-6 (inflammatory cytokines).
• Studies show 2–3g/day of EPA+DHA (combined omega-3s) improves recovery after muscle damage.
Notes: Take with meals for absorption. Avoid if on blood thinners (warfarin, aspirin).
2. Curcumin (Turmeric Extract)
Why It Helps:
• Blocks NF-κB, a key pathway that triggers inflammation.
• May rival NSAIDs (like ibuprofen) in reducing pain and swelling, without GI side effects.
Evidence:
• A 2017 review in Journal of Medicinal Food showed 500mg/day of curcumin reduced joint pain and inflammation in osteoarthritis.
• Bioavailability is key: Combine with black pepper (piperine) or fat for absorption.
Notes: Avoid with blood thinners or gallbladder issues.
3. Vitamin D3
Why It Helps:
• Regulates immune response and reduces pro-inflammatory cytokines.
• Deficiency is linked to chronic pain (e.g., back pain, muscle weakness).
Evidence:
• A 2021 review in Nutrients found Vitamin D supplementation reduced pain in deficiency cases.
• Levels
