supplements speedy recovery
Omega-3s. Usually obtained from fish or algae, omega-3s act as precursors to prostaglandin E3, one of the body’s most potent anti-inflammatory compounds. Research shows the key omega-3s—EPA and DHA—also fight inflammation and pain. Dose: 600–2,000 mg EPA and DHA combined. Try: Carlson Inflammation Balance
Gamma-linolenic acid. Although technically an omega-6 fatty acid, plant-derived gamma-linolenic acid (GLA) oil behaves more like an omega-3. It’s a precursor to prostaglandin E1, another anti-inflammatory compound. Te Danish Olympic team combines GLA with omega-3 fatty acids to dampen inflammation and promote healing. Some studies have found that GLA lessens rheumatoid arthritis symptoms. Dose: 300–1,500 mg daily. Try: Nordic Naturals Nordic GLA
Curcumin. An extract made from turmeric root, curcumin blocks several of the body’s inflammation-promoting compounds, including COX-2 enzyme.
Dose: 500–2,000 mg daily. Try: Europharma Terry Naturally CuraMed
Herbs. Ginger and rosemary are superb natural anti-inflammatory herbs. Because herbs usually work by different biochemical pathways, taking a combination can be more effective. Dose: Follow label directions, but you can usually use lower doses when combining two or more herbs. Try: New Chapter Zyflamend, which combines several anti-inflammatory herbs
Vitamin C. Tis vitamin is essential to make collagen, a protein found in skin, muscle, cartilage, and bone—the tissues that get damaged when exercising. Extra vitamin C encourages healing. Dose: 1,000 mg one to three times daily. Try: American Health Ester-C
Vitamin D. Just because the sun is out doesn’t mean your body is making enough vitamin D, especially if you responsibly use sunscreen or cover up with clothes when in the sun. Low vitamin D levels are strongly associated
with chronic pain, particularly back and nerve pain. Dose: 2,000 mg daily. Try: Carlson Super Daily Vitamin D3 drops
Pycnogenol. Tis patented extract of French maritime pine bark contains 40 antioxidants and anti-inflammatory constituents, mostly polyphenols and flavonoids. One study found that it reduced pain and stiffness in people with osteoarthritis. Pycnogenol blocks the activity of several inflammation- promoting substances, including the COX-2 enzyme. Dose: At least 50 mg three times daily. Try: Solgar Pycnogenol
Arnica. Tis venerable analgesic herb promotes healing. In an herbal or homeopathic topical ointment, Arnica montana can ease sore muscles as well. Comfrey, aloe, and St. John’s wort also battle inflammation and pain. Dose: Follow package directions; apply to sore area, but not to open wounds. Try: Boiron Arnicare Gel
It’s a good idea to talk to your health care provider before starting a new supplement.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2012 by Natren Inc. All rights reserved. The symbol ® denotes a registered trademark of Natren Inc. Made in the USA.
40 deliciousliving | july 2012
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