By goal
Evidence-Backed Supplements for Inflammation & Recovery
Chronic low-grade inflammation is linked to joint pain, slower exercise recovery, and many long-term conditions, so people often supplement hoping to calm it or bounce back faster after training. The evidence is genuinely uneven. Omega-3 (EPA/DHA) has the strongest support here, with consistent effects on inflammatory markers and joint symptoms. A cluster of polyphenols sits at moderate evidence: curcumin, boswellia (well studied for osteoarthritis), ginger, tart and sweet cherry, pomegranate, and NAC as a glutathione precursor all show real but modest benefits. Pycnogenol (pine bark) is still preliminary. Others are honestly mixed: resveratrol carries big longevity claims with inconsistent human data, green tea extract (EGCG) shows modest metabolic effects but a real high-dose liver caveat, and the popular glucosamine and chondroitin pairing has largely disappointing trial results for osteoarthritis. We grade each by what the research actually shows. This is educational information, not medical advice, so talk to your doctor or pharmacist before starting any supplement.
| Supplement | Evidence for this goal | Typical dose | Key caution | Studies |
|---|---|---|---|---|
| Omega-3 (EPA/DHA) | Strong | 1–2 g combined EPA+DHA/day; up to 4 g (Rx) for high triglycerides. | Safe at typical doses. | 20 |
| Boswellia | Moderate | 100–250 mg/day of a standardized extract (e.g. AKBA-enriched), for ≥4 w… | Generally well tolerated; mild GI upset possible. | 18 |
| Curcumin (Turmeric) | Moderate | 500–1,000 mg curcuminoids/day; bioavailability-enhanced forms preferred. | Generally safe. | 23 |
| Ginger | Moderate | 1–1.5 g/day of dried ginger powder in divided doses (typically 250 mg,… | Generally well tolerated at culinary and supplemental doses; the most common side effects a… | 18 |
| N-Acetylcysteine (NAC) | Moderate | 600–1,800 mg/day; psychiatric trials often use 2,400 mg/day. | Generally safe. | 21 |
| Pomegranate | Moderate | A common serving is about 1 cup of arils (174 g) or roughly half a frui… | Generally safe as a food. | 8 |
| Sweet Cherry | Moderate | 1 cup pitted (about 138 g, ~21 cherries) fresh; many trials use 200-300… | Generally safe as a food. | 8 |
| Tart Cherry | Moderate | Common food serving is about 1 cup (155 g) of fresh pitted sour cherrie… | Generally safe as a food. | 10 |
| Pycnogenol (Pine Bark) | Preliminary | 75–150 mg/day (oral, often split). | Well tolerated in short trials (occasional mild GI upset, dizziness, headache); long-term d… | 18 |
| Glucosamine & Chondroitin | Mixed | Typically glucosamine 1,500 mg/day (sulfate or HCl) plus chondroitin su… | Generally well tolerated, with adverse event rates similar to placebo; mild GI upset, nause… | 17 |
| Green Tea Extract (EGCG) | Mixed | Commonly 250-500 mg/day of standardized extract providing roughly 100-3… | Concentrated green tea EXTRACTS (unlike ordinary brewed tea) carry a rare but documented ri… | 19 |
| Resveratrol | Mixed | Commonly 150–500 mg/day of trans-resveratrol; research doses range up t… | Generally well tolerated up to about 1,000 mg/day; higher doses (>=1,000–2,000 mg/day) freq… | 23 |