24 Natural Herbs and Spices That Fight Inflammation
Written on . Posted in Inflammation.
Your body’s natural defense system sometimes goes into overdrive, causing inflammation that can lead to problems like joint pain and heart issues. While doctors can prescribe medications to help, Mother Nature has already given us some amazing tools – herbs and spices that people have used for hundreds of years to feel better.
Scientists have recently backed up what our ancestors figured out long ago: some common herbs can actually help calm inflammation in our bodies. It turns out those old family remedies weren’t just myths after all!
If your joints are giving you trouble, or you just want to eat in a way that keeps inflammation in check, you’re in luck.
There are 24 natural anti-inflammatory herbs and spices that really shine when it comes to fighting inflammation. Think of them as your kitchen cabinet’s secret weapons for better health.
Key Takeaways:
- Many common herbs and spices like turmeric, ginger, and cinnamon have been scientifically shown to reduce inflammation, making them a natural way to support joint health, digestion, and overall wellness.
- Adding anti-inflammatory spices to your daily meals like sprinkling cinnamon on oatmeal or sipping ginger tea can be an easy and tasty way to help your body fight chronic inflammation.
- Boosting absorption matters. Some herbs, like turmeric, work best when paired with other ingredients (like black pepper and healthy fats) to maximize their benefits, so knowing how to use them effectively makes a difference.
Turmeric (Curcuma Longa)
The active compounds in turmeric (Curcuma longa) work directly on multiple inflammation pathways in the body. Numerous studies examining turmeric or curcumin have shown remarkable anti-inflammatory properties, with research demonstrating their ability to block inflammatory molecules and enzymes, including NF-kB, a protein complex linked to chronic inflammation.1
Everyday Uses: Beyond the classic golden milk, try blending turmeric into scrambled eggs, stirring into overnight oats, or creating a savory yogurt dip. For maximum absorption, always pair with black pepper and a source of healthy fat.
Insider Tip: While cooking with turmeric is beneficial, most clinical studies showing significant anti-inflammatory effects used concentrated supplements. Our Extra Strength Turmeric curcumin supplement delivers the research-backed dosage plus black pepper extract for maximum absorption.
Ginger (Zingiber Officinale)
Ginger’s powerful anti-inflammatory effects come from active compounds, including gingerols and shogaols.2 In a study published in the Medical Journal of the Islamic Republic of Iran, researchers found that these bioactive compounds can inhibit the production of pro-inflammatory cytokines and suppress the expression of inflammatory genes.3
Ginger can be particularly effective in reducing exercise-induced muscle pain and inflammation while helping to alleviate osteoarthritis symptoms.4
Everyday Uses: Add freshly grated ginger to stir-fries and smoothies or steep it in hot water for a soothing tea. Try pickling ginger for sushi dishes, blending it into salad dressings, or incorporating it into baked goods like cookies or cakes. For a quick anti-inflammatory boost, combine ginger with honey and lemon in warm water as a morning tonic.
Cinnamon (Cinnamomum Spp.)
Cinnamon is packed with powerful antioxidants, including polyphenols that help combat inflammation and oxidative stress.5 It can lower inflammatory markers like C-reactive protein (CRP) and may help regulate blood sugar, making it beneficial for metabolic and cardiovascular health, according to a study published in the journal Nutrients.6 Additionally, its antimicrobial properties support gut and immune health.7
Everyday Uses: Sprinkle cinnamon on oatmeal, yogurt, coffee, or smoothies for a naturally sweet, anti-inflammatory boost. It also enhances the flavor of baked goods, stews, and even savory dishes like curries and roasted vegetables.
Boswellia (Boswellia Serrata)
Also known as Indian frankincense, Boswellia contains boswellic acids that inhibit 5-LOX, an enzyme linked to inflammation.8 It is particularly effective for reducing joint pain, stiffness, and swelling in conditions like osteoarthritis and rheumatoid arthritis. Boswellia is also being studied for its potential benefits in inflammatory bowel diseases and respiratory conditions.9
Everyday Uses: Boswellia is typically taken as a supplement or in extract form, but it can also be brewed into tea or used in traditional Ayurvedic remedies. Some topical creams and balms include Boswellia to support joint and muscle comfort.
Camellia Sinensis (Green & Black Tea)
The leaves of Camellia sinensis, used to make green, black, white, and oolong tea, contain powerful antioxidants called catechins and theaflavins.10 These compounds help reduce inflammation, support heart health, and protect against oxidative stress.
In fact, a study published in Human Nutrition & Metabolism found that regular tea consumption may lower inflammatory markers, improve brain function, and even support metabolic health.11
Everyday Uses: Enjoy freshly brewed green or black tea, either hot or iced, for a daily dose of inflammation-fighting compounds. You can also add tea leaves to smoothies or use them as a base for herbal infusions.
Cloves (Syzygium Aromaticum)
Cloves are packed with eugenol, a potent anti-inflammatory compound that helps combat oxidative stress and reduce pain.12 This component can help lower inflammatory markers and support immune function, making cloves a valuable spice for overall wellness. Additionally, cloves have antimicrobial properties that can promote oral and digestive health, which in turn helps reduce inflammation.13
Everyday Uses: Use ground cloves in spice blends, baked goods, and savory dishes, or steep whole cloves in tea for an aromatic twist. They also pair well with cinnamon and nutmeg in warm beverages like chai or mulled cider.
Saffron (Crocus Sativus)
Saffron is rich in bioactive compounds like crocin and safranal, which can help lower inflammation and oxidative stress.14 Researchers found that saffron may help lower inflammatory markers, support mood health, and even enhance cognitive function.15 Its potent antioxidant properties make it a valuable addition to an anti-inflammatory diet.
Everyday Uses: Add a small pinch of saffron to rice dishes, soups, or stews for its signature color and subtle floral flavor. You can also steep it in warm milk or tea for a soothing and health-boosting drink.
Rosemary (Rosmarinus Officinalis)
Rosemary is packed with rosmarinic acid and carnosic acid, two powerful antioxidants that help reduce inflammation and protect against oxidative stress.16 A study published in the Journal of Biomedical Science showed that rosemary may support brain health, improve circulation, and even help boost heart function by modulating inflammatory pathways.17
Everyday Uses: Use fresh or dried rosemary to season roasted meats, potatoes, and vegetables. It also makes a great addition to soups, stews, and homemade salad dressings. For a refreshing twist, steep rosemary in hot water for an herbal tea.
Black Pepper (Piper Nigrum)
Black pepper contains piperine, a bioactive compound that can help reduce inflammation and enhance nutrient absorption.18 This spice can also help block inflammatory pathways and may even support brain health by protecting against neurodegeneration.19
Everyday Uses: Sprinkle freshly ground black pepper on savory dishes like eggs, soups, and roasted vegetables. It also pairs well with turmeric, boosting curcumin absorption for enhanced anti-inflammatory benefits.
Cayenne (Capsicum Annuum)
Cayenne pepper is packed with capsaicin, the compound responsible for its heat and powerful anti-inflammatory effects.20 This compound can help reduce pain by blocking pain receptors and lowering levels of inflammatory markers, making it beneficial for conditions like arthritis and muscle soreness.21
Everyday Uses: Add cayenne to chili, soups, marinades, or even sprinkle a pinch into hot chocolate for a spicy twist. It also works well in homemade spice blends for an extra kick of flavor and health benefits.
Sage (Salvia Officinalis)
Sage is rich in polyphenols and flavonoids that help combat oxidative stress and inflammation.22 It can support brain health, improve memory, and help regulate inflammatory responses in the body.23 Its anti-inflammatory and antimicrobial properties have also made it a staple in traditional medicine for soothing sore throats and digestive discomfort.
Everyday Uses: Add fresh or dried sage to roasted vegetables, soups, and stuffing, or brew it into a soothing herbal tea. It pairs well with poultry dishes and can even be fried for a crispy, flavorful garnish.
Parsley (Petroselinum Crispum)
Parsley is more than just a garnish—it’s a powerhouse of anti-inflammatory compounds like flavonoids, vitamin C, and luteolin.24 These compounds help neutralize free radicals and reduce inflammation, supporting overall immune health and even cardiovascular function. A study published in ResearchGate also found that parsley is rich in chlorophyll, which helps detoxify the body and reduce inflammation at a cellular level.25
Everyday Uses: Add fresh parsley to salads, soups, and sauces for a burst of flavor and nutrients. It also blends well into green smoothies and makes a great base for homemade chimichurri or tabbouleh.
Thyme (Thymus Vulgaris)
Thyme is packed with thymol, a powerful compound known for its anti-inflammatory, antimicrobial, and antioxidant properties.26
A study published in the International Journal of Molecular Sciences showed that thyme can help reduce inflammatory markers, support respiratory health, and even aid digestion.27 Its active compounds, including thymol, carvacrol, and linalool, have been studied for their potential to combat infections and support immune function.
Everyday Uses: Sprinkle fresh or dried thyme over roasted meats, vegetables, or soups for a fragrant boost. It also works well in marinades, homemade salad dressings, and herbal teas.
Echinacea (Echinacea Purpurea)
Echinacea is one of the best anti-inflammatory herbs, known for its immune-boosting properties and anti-inflammatory effects. Its bioactive compounds, including flavonoids and alkamides, help regulate inflammatory responses, making it beneficial for conditions like respiratory infections and chronic inflammation.28
Everyday Uses: Brew echinacea tea to support immunity, or take it in tincture or capsule form during cold and flu season. It can also be combined with honey and lemon for a soothing herbal remedy.
Borage (Borago Officinalis)
Borage is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid with strong anti-inflammatory properties.29 A study published in the European Journal of Pharmacology found that GLA helps reduce symptoms of inflammatory conditions like rheumatoid arthritis and eczema by modulating immune responses and lowering inflammatory cytokines.30
Everyday Uses: Borage leaves can be added to salads or soups, while its seeds are often used to produce borage oil, which is taken as a supplement.
Nettle (Urtica Dioica)
Nettle has been used for centuries as a natural remedy for joint pain and allergies due to its anti-inflammatory and antihistamine properties.31 Its extract can inhibit key enzymes involved in inflammation, making it particularly beneficial for arthritis and seasonal allergies.32
Everyday Uses: Brew nettle leaves into tea, add them to soups or stews, or take them as a supplement for allergy relief and joint support.
Cat’s Claw (Uncaria Tomentosa)
Cat’s Claw is a powerful Amazonian herb known for its ability to regulate the immune system and reduce inflammation.33 Its unique alkaloids and flavonoids help lower inflammatory markers, making it useful for autoimmune conditions, digestive issues, and joint pain.34
Everyday Uses: Drink Cat’s Claw tea, take it as a tincture, or use it in capsule form for immune and joint health support.
Devil’s Claw (Harpagophytum Procumbens)
Devil’s Claw is widely used for its pain-relieving and anti-inflammatory effects, particularly for osteoarthritis, back pain, and tendonitis.35 36 Its active compounds, harpagosides, work by inhibiting inflammatory pathways and reducing oxidative stress.
Everyday Uses: Devil’s Claw is commonly taken as a tea, tincture, or supplement to help manage chronic pain and inflammation. Many people incorporate it into their daily routine as a natural alternative to conventional pain relievers, while others take it as needed for flare-ups of joint or muscle pain.
Olive (Olea Europaea)
Olive leaves and olive oil are rich sources of polyphenols, particularly oleuropein, known for their potent anti-inflammatory and antioxidant properties.37 A study in Antioxidants found that these bioactive compounds support the body’s natural defense systems and block molecular pathways linked to oxidative stress—a key driver of chronic diseases like cardiovascular conditions, neurodegenerative disorders, and cancer.38
Everyday Uses: Extra virgin olive oil is one of the healthiest fats you can use for cooking and salad dressings, while olive leaf tea or extract can provide additional anti-inflammatory benefits.
Bilberry (Vaccinium Myrtillus)
Bilberry is packed with anthocyanins, powerful antioxidants that help reduce inflammation and support eye, heart, and brain health.39 In a study published in Food and Agricultural Immunology, researchers found that bilberry can improve circulation and protect against oxidative damage linked to chronic diseases, such as diabetes, cancer, obesity, and cardiovascular diseases.40
Everyday Uses: Enjoy fresh bilberries, add them to smoothies or yogurt, or take them in supplement form for eye and vascular support.
Evening Primrose (Oenothera Biennis)
Evening Primrose is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory effects.41
GLA helps with conditions involving systemic inflammation, such as rheumatoid arthritis, and hormonal imbalances, particularly in women with PMS and menopausal symptoms. It regulates the production of prostaglandins (hormone-like compounds that influence inflammation), reducing excess inflammation and promoting balance in the body.42
Everyday Uses: Evening Primrose oil is commonly taken as a supplement or applied topically for skin health. Some also use it to support hair growth and manage dry skin conditions like eczema.
Holy Basil (Ocimum Sanctum)
Holy Basil, also called Tulsi, is a powerful adaptogen that helps the body manage stress and inflammation.43 One study showed that Holy Basil can lower cortisol levels and support immune function, making it beneficial for chronic stress-related conditions. Eugenol, its active compound, contributes to reducing chronic inflammation and oxidative stress.44
Everyday Uses: Brew Holy Basil leaves into tea, add them to meals, or take them in supplement form for stress relief and immune support. Additionally, Tulsi essential oil can be applied topically (diluted) or used in aromatherapy for relaxation and wellness.
Lemon Balm (Melissa Officinalis)
Lemon Balm is known for its calming and anti-inflammatory properties.45 It helps reduce stress-related inflammation, soothe digestive discomfort, and support cognitive function. Its anti-inflammatory effects may help manage herpes viruses, which can trigger flare-ups like cold sores and shingles when inflammation and stress weaken the immune system.46
Everyday Uses: Lemon Balm tea is a popular way to enjoy its benefits, or you can use its essential oil for aromatherapy.
Licorice Root (Glycyrrhiza Glabra)
Licorice Root is known for its potent anti-inflammatory properties, particularly in the gut and respiratory system.47 Studies have found that its bioactive compounds help reduce gut inflammation, making it beneficial for conditions like acid reflux and gastritis.
Licorice Root also supports respiratory health by easing inflammation in the airways and helps regulate cortisol levels, which can mitigate chronic inflammation in adrenal fatigue and stress.48
Everyday Uses: Enjoy Licorice Root as a tea, tincture, or supplement for digestive and stress-related issues. It is also found in natural toothpaste and mouthwashes to help fight bacteria and reduce inflammation in the gums.
Spearmint (Mentha Spicata)
Spearmint is one of the most powerful anti-inflammatory herbs. It is rich in antioxidant compounds like rosmarinic acid and limonene, which help calm inflammation and support your body’s natural defenses.49 Unlike other mint varieties, spearmint has a unique mix of antioxidants that work together to combat oxidative stress, a key driver of chronic inflammation.50
Everyday Uses: Fresh spearmint leaves add a refreshing twist to water while supporting your body’s inflammatory response. Toss them into salads, tabbouleh, or grain bowls for an extra boost of flavor and benefits. Try muddling it with cucumber for a simple, hydrating anti-inflammatory drink.
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