Inflammation is your body’s way of protecting itself against infections, toxins, and injuries, which can be helpful in the short term. However, when it becomes chronic (long-term), it can cause conditions like heart disease and irritable bowel disease (IBD). Certain herbs, such as turmeric and rosemary, offer health benefits, including the ability to help manage or possibly reduce inflammation.
Ginger (Z. officinale) may help reduce low-grade inflammation, a risk factor for heart disease. Low-grade inflammation happens slowly, over time, often without an obvious injury or infection. For people with diabetes, ginger has been shown to lower signs of inflammation in the blood, which may help prevent serious health challenges from developing in the future.
Ginger may also relieve inflammation and pain from chronic conditions, such as rheumatoid arthritis (RA). This is because it contains natural substances that may block certain proteins in the body responsible for causing inflammation.
Garlic (Allium sativum) can have beneficial effects on cholesterol control. High cholesterol, particularly LDL (bad) cholesterol, can cause clogged arteries. Over time, this can lead to atherosclerosis, a condition that causes chronic inflammation in the arteries and increases the risk of a stroke.
Garlic supplements may reduce LDL cholesterol, but only by a small amount. This makes it a great, heart-healthy addition to a cholesterol-lowering diet.
A main ingredient in turmeric (Curcuma longa), called curcumin, may help reduce inflammation and relieve pain in people with RA by easing symptoms, like joint swelling and muscle stiffness in the morning.
Other conditions curcumin may also help reduce symptoms of include:
It may work by reducing the activity of certain proteins that can trigger inflammation. However, more research is necessary to fully understand curcumin’s anti-inflammatory benefits.
Cardamom (Elettaria cardamomum) may help reduce inflammation because it has antioxidants, which protect the body from cell damage.
One study found that green cardamom supplements reduced major red flags for chronic inflammation. High levels of certain proteins in the blood can be a sign of chronic inflammation. Another study confirmed these findings and suggested that taking 3 grams of cardamom daily, while on a low-calorie diet, may further reduce the chances of low-grade inflammation developing. More research is necessary to confirm how well cardamom can lower inflammation.
For centuries, chili pepper (Capsicum annum) has been used in traditional medicine to reduce pain. Its active ingredient, capsaicin, can make pain receptors less sensitive, resulting in a numbing effect. Capsaicin may also help regulate certain proteins in the body that are involved in immunity and inflammation.
Chili pepper may be particularly beneficial for people with arthritis. Since it can cause a strong-burning sensation, this herb is generally mixed into other natural medicinal herbs to relieve arthritic pain.
Ginseng (Panax ginseng) contains natural substances called ginsenosides, which may help reduce inflammation.
Ginsenosides can potentially block certain proteins from telling the body to have an inflammatory response. As a result, the body might make fewer inflammatory proteins and substances.
Research suggests that rosemary (Rosmarinus officinalis) may have positive effects on inflammatory conditions such as osteoarthritis (OA) and RA. Taking rosemary supplements for about four weeks may help lower inflammation and relieve pain.
Rosemary may also improve gut inflammation and protect against stomach ulcers, which are open sores that occur on the stomach lining. This may be due to its ability to lower inflammation-causing proteins and calm overactive white blood cells that defend the immune system. However, more research is needed to fully understand the anti-inflammatory benefits of rosemary and how they work.
Borage (Borago officinalis) is a leafy, flowering herb that is more commonly known for its seed oil. Borage seed oil is a rich source of gamma-linoleic acid (GLA), a type of omega-6 fatty acid that helps your body function properly. GLA may also help reduce inflammation in people with RA.
In two clinical trials, people with RA consumed borage seed oil daily for six months. One person took 1.4 grams, while the other person took 2.8 grams. While both treatments relieved RA symptoms, the person taking the higher dose showed more noticeable relief.
To add herbs to your diet, you can:
- Use them freshly chopped or as a dry seasoning when cooking, such as in stews, as a garnish on baked salmon, or tossed in leafy green salads.
- Make ginger and turmeric shots.
- Add cardamom or ginger to your smoothies.
- Have them in loose or bagged teas, herbal syrups, and essential oils.
You can also find them in supplements, which contain dried or ground herbs or their extract.
Herbs are generally safe. However, there are certain precautions and risks to keep in mind before consuming them, such as:
- Medication interactions: Herbal supplements can change how medications work by either increasing or decreasing their effects. For example, ginger and ginseng are known to raise the risk of excessive bleeding in people taking blood thinners. Some herbal supplements can also affect how the body responds to anesthesia by either extending or shortening how long it lasts.
- Lack of regulation: Unlike prescription medications, herbal supplements aren’t regulated or approved by the government for safety. This means they aren’t required to undergo testing for toxins or to list warnings about possible side effects on their labels.
- No standard production: There isn’t a consistent way supplements are processed into tablets or capsules. This means their ingredients can vary widely between batches and among different manufacturers.
- Allergic reactions: Certain herbs and plants can sometimes cause allergic reactions. In rare cases, ginger may cause symptoms ranging from skin irritation to anaphylaxis (a severe allergic reaction). Plants related to ginger, such as cardamom and turmeric, may also cause allergic reactions in people who are sensitive to them.
- Risks during pregnancy: Turmeric and borage aren’t recommended during pregnancy because they can raise the risk of a miscarriage.
Several herbs, such as ginger, turmeric, and evening primrose, contain substances that can help reduce low-grade inflammation, the type of inflammation that develops over time and contributes to the risk of heart disease.
While herbs are generally safe, some may affect certain medications, such as blood thinners. It’s important to speak with your doctor before trying any herbs if you take any medications to avoid possible complications.
