howtosupplement
Inflammation Protocol

Anti-Inflammatory

A common anti-inflammatory protocol for people with low fish intake, joint discomfort, or elevated inflammatory markers. It favors omega-3 and curcumin while keeping dosing conservative around bleeding and gallbladder risks.

Anti-Inflammatory

Anti-Inflammatory

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Protocol Warnings

Anticoagulants, surgery, bleeding disorders, gallstones, bile duct disease, GERD, pregnancy, or high-dose NSAID use — review curcumin/ginger/omega-3 first

Do not use as a substitute for treating inflammatory disease

Under the Hood

Targets inflammatory tone, joint comfort, and cardiometabolic support.

May lower triglycerides and inflammatory tone
May improve joint discomfort
May support recovery from training load
May help if diet is low in oily fish and polyphenols

Expected Results

Joint and biomarker changes usually need 8-12 weeks of consistent use.

Less stiffness or soreness in some users
Better omega-3 intake coverage
Possible hs-CRP or triglyceride improvement
Limited effect if diet, sleep, and body weight are not addressed

Supplement Routine

Core

Omega-3

Dosage
1-2 g EPA+DHA
Timing
With a meal containing fat; split if fishy burps occur.
Core

Curcumin

Dosage
500-1000 mg curcuminoids
Timing
With food; choose enhanced-absorption forms or take with fat.
Optional

Ginger

Dosage
1-2 g powder or equivalent extract
Timing
With meals, especially if digestion or joint stiffness is part of the goal.
Optional

Vitamin D

Dosage
1000-2000 IU
Timing
With fat-containing meal if sun exposure or 25(OH)D is low.

Biological Synergies

Omega-3 + Curcumin

Omega-3s affect eicosanoid/resolvin pathways, while curcumin modulates inflammatory signaling such as NF-kB.

Broader inflammatory-pathway coverage than either alone.

Curcumin + Ginger

Both target inflammatory and oxidative pathways, while ginger may also support digestive tolerance.

Useful when inflammation overlaps with joint discomfort or GI symptoms.