Anti-inflammatory Supplements

The Best Anti-Inflammatory Supplements for Sports and Over-Use Injuries



You twist. You turn. You stretch. You push yourself. And sometimes you do it all a little too much.

It's built into our very attitude. "No pain, no gain" sets the stage for overuse injuries, which range from simple strains or sprains to serious bruises and broken bones. During the 1990s, the number of people with sports injuries going to their doctors or emergency rooms jumped by a third.

The problem is that pain limits our ability for gain.

Inflammation lies at the root of most of the stiffness and pain associated with injuries. Normally, it helps the body's immune system break down and dispose of injured cells, as well as prevent infections. However, excessive inflammation eats away at nearby healthy tissue and prolongs swelling, stiffness, and pain.

The quick fix is taking a nonsteroidal anti-inflammatory drugs (NSAIDS), such as aspirin and ibuprofen. But NSAIDS come with a host of risks, including excessive bleeding, stomach upset, and ulcers. Furthermore, they don't heal the injury, and in some cases they may make it worse. For example, chronic use of NSAIDS breaks down the articular cartilage that cushions joints from high-impact activities (think running and racquetball), in effect accelerating the developing of osteoarthritis.

There are, however, natural ways to reduce inflammation and pain and to speed the healing of sports injuries. A handful of anti-inflammatory supplements moderate what is often the body's exaggerated response to an injury.

Essential fatty acids (EFAs). You need two types of EFAs, but most people consume far too many of the omega-6 EFAs, which form the basis of the body's hormone-like pro-inflammatory eicosanoids. The omega-6s are found in most cooking oils, such as corn, safflower, peanut, and soy oils, and processed foods made from them.

In contrast, the omega-3 EFAs form the foundation of the body's anti-inflammatory eicosanoids. Chief among the dietary omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in salmon and other coldwater fish. The omega-3s compete against omega-6s and reduce levels of three key pro-inflammatory compounds in people: thromboxane B2, prostaglandin E2, and interleukin 1-beta.

In a study published in the Journal of Biological Chemistry, Bruce Caterson, Ph.D., and his colleagues at Cardiff University, Wales, found that omega-3s inhibited the activity of enzymes known as aggrecanases, which break down joint cartilage. This protective effect may help maintain joints in the face of rigorous physical activity.

Although omega-3 fish oils are popular among elderly folks with arthritis, many elite athletes have found that they speed the healing of overuse injuries. Soren Mavrogenis, the Copenhagen based physiotherapist for the Danish Olympic team, has for several years been recommending omega-3s to Olympians and other elite athletes. Often, Mavrogenis's patients are able to continue training while the omega-3s reduce inflammation and enhance healing of overuse injuries

Daily dosage: 1-3 grams.

Gamma-linolenic acid. Mavrogenis also recommends that injured athletes take supplements of gamma-linolenic acid (GLA), an omega-6 fatty acid that behaves more like an omega-3. GLA works by boosting the body's levels of prostaglandin E1, an eicosanoid that suppresses inflammation. In fact, some research has shown that GLA and omega-3s have a synergistic anti inflammatory effect.

GLA supplements are derived from the oil of evening primrose, borage, and black currant seeds. However, the source is less important than the actual amount of GLA in each capsule. Read labels carefully so you don't confuse the amount of GLA with other oils in the capsule.

Daily dosage: 400-700 mg daily.

Vitamin E. The body's principal fat-soluble antioxidant is also an anti-inflammatory nutrient. Inflammation generates hazardous molecules called free radicals, which further stimulate the inflammatory process. So, just as antioxidants neutralize free radicals in heart disease, they temper free radicals in inflammation as well.

Two studies have found that natural vitamin E supplements can significantly lower blood levels of C-reactive protein, a substance that both promotes inflammation and also reflects the body's overall inflammatory state. Other research has shown that vitamin E supplements ease pain and stiffness in people with rheumatoid arthritis.

Daily dosage: 400 IU

Vitamin C. This antioxidant and anti-inflammatory nutrient also helps rebuild tissue to replace what has been injured. The body needs vitamin C to make collagen, a key protein forming tissue, and cartilage, which makes up the pads cushioning joints from impact. Low levels of vitamin C can result in fatigue and irritability. More severe long-term deficiencies can lead to easy bruising and rheumatic symptoms.

Daily dosage: 1-3 grams daily

Flavonoids. Antioxidant flavonoids, found in fruits and vegetables, are among nature's best anti inflammatory nutrients. Flavonoids have been known since the 1930s for strengthening blood vessel walls and preventing bruising, and they are synergistic with vitamin C (so it's worthwhile taking them in combination). Quercetin inhibits the activity of "adhesion molecules," which enable inflammation-producing white blood cells to stick to other cells in the body. Research has also shown that Pycnogenol® and grape-seed extract also possess anti inflammatory properties.

Daily dosage: 100-300 mg

B-complex vitamins. Many of the B-complex vitamins are essential for normal nerve function, which may explain why they have been reported to have an analgesic effect. Research published in the German medical journal Schmerz (which means "pain") described how a combination of vitamins B1, B6, and B12 reduced musculoskeletal pain and enhanced the effects of NSAIDS, which means a person can likely use less of these drugs for pain relief.

Daily dosage: high-potency B-complex supplement with at least 25 mg of vitamin B1.

Glucosamine sulfate. People with osteoarthritis have sworn by the benefits of glucosamine sulfate for several years. Scientific studies have confirmed that supplements reduce joint pain, and one study found that it actually increased the thickness of joint cartilage. It may make sense for people engaged in regular exercise to take glucosamine sulfate supplements to compensate for wear and tear to joint cartilage.

Daily dosage: 1500 mg.

Methylsulfonylmethane. Some research suggests that sulfur is the active ingredient in glucosamine sulfate - a finding that might explain the reported benefits of sulfur-rich methylsulfonylmethane (MSM). MSM and its close chemical relative, dimethyl sulfoxide (DMSO) are well established clinically for their ability to ease musculoskeletal pain, explains Stanley Jacob, M.D., of Oregon Health Sciences University, Portland. Sulfur is necessary to build "disulfide bonds," which hold together tissue, including skin, muscle, and cartilage.

Daily dosage: 1-3 grams.

S-adenosyl-L-methionine. Better known as SAMe (pronounced sammy), this natural byproduct of protein also contributes sulfur to many of the body's chemical reactions. As what chemists call a "methyl donor," SAMe plays a central role in building molecules involved in curbing inflammation and pain and stimulating tissue repair and growth. Some of those molecules help form cartilage, tendons, and ligaments - important for athletes in particular.

Daily dosage: 200-400 mg.

Finally, a dietary recommendation is in order. Skip all of the omega-6 cooking oils and instead use olive oil, rich in omega-9 fatty acids. The omega-9s are anti-inflammatory, and they enhance the anti-inflammatory benefits of omega-3 fish oils. A practical example would be a salmon fillet baked in a pan coated with olive oil.