Systemic Inflammation Support
About this protocol
Where to start
Get baseline labs: hsCRP, fasting glucose, HbA1c, lipid panel + ApoB, ferritin. hsCRP > 1 mg/L indicates measurable inflammation; > 3 mg/L is significantly elevated.
Start with curcumin phytosome (Meriva, Theracurmin, or BCM-95 forms). Plain curcumin powder has near-zero bioavailability — the bioenhanced forms are 20-30× more absorbed. Trial evidence supports inflammation marker reduction.
Add high-EPA omega-3 at 2-3 g daily. EPA shifts inflammatory mediator production toward less inflammatory eicosanoids. Stronger anti-inflammatory effect than DHA-dominant formulations.
Add quercetin at 500 mg daily for the NF-kB modulation and mast cell stabilization.
Add boswellia as the experimental layer for 5-LOX inhibition through a separate pathway. Useful when joint or gut inflammation is part of the picture.
Re-test hsCRP at 12 weeks. The target is hsCRP < 1 mg/L.
The honest framing: the supplement stack reduces hsCRP modestly (10-30% typically). Lifestyle changes (visceral fat loss, reduced ultra-processed foods, exercise, sleep) produce LARGER changes.
4 nutrients
Start here
Strongest evidence — the foundation of the stack.
Curcumin (Phytosome — Meriva or BCM-95)
500-1000 mg standardized extract, twice daily with mealsCurcumin inhibits NF-kB (master inflammatory transcription factor) and COX-2. Trial evidence supports hsCRP reduction and inflammatory marker improvements. CRITICAL: plain curcumin has near-zero bioavailability. Phytosome (Meriva), Theracurmin, BCM-95, and similar bioenhanced forms have 20-30× the absorption. The form matters enormously — most cheap curcumin products are functionally inert.[1, 2, 3]
Omega-3 (EPA-dominant)
2-3 g combined EPA+DHA (with at least 60% EPA), with breakfastEPA shifts inflammatory mediator production from pro-inflammatory series-2 eicosanoids (PGE2, LTB4) toward less inflammatory series-3 (PGE3, LTB5). Trial evidence supports reductions in hsCRP, IL-6, and TNF-alpha at higher doses. EPA-dominant formulations outperform DHA-dominant for inflammatory endpoints specifically.[4, 5, 6]
Add if needed
Add these only if the foundation isn't enough.
Quercetin (with bromelain)
500-1000 mg daily, with breakfastQuercetin modulates NF-kB and stabilizes mast cells (reducing histamine and inflammatory mediator release). Mlcek 2016 review supports anti-inflammatory effects across multiple endpoints. Often co-formulated with bromelain for enhanced absorption.[7, 8, 9]
Experimental
Emerging evidence — try last, only if curious.
Boswellia Serrata (Standardized)
300-500 mg standardized to 65% boswellic acids, twice dailyBoswellia inhibits 5-LOX (lipoxygenase) — a different inflammatory pathway than NSAIDs or curcumin target. Particularly useful for joint and gut inflammation. AKBA-enriched extracts (5-Loxin, ApresFlex) have stronger trial evidence than generic boswellia.[10, 11, 12]
Warnings
Lifestyle improvements
Address visceral fat first
Visceral adipose tissue is the largest source of chronic systemic inflammation in most adults. Even 5-10% body-weight loss in overweight adults produces measurable hsCRP reduction.
Reduce ultra-processed foods
Industrial seed oils, refined sugars, and ultra-processed foods directly drive inflammatory pathways. A Mediterranean dietary pattern has the strongest evidence for inflammation reduction.
Exercise — both cardio and strength
Regular moderate exercise reduces chronic inflammation despite acutely raising inflammatory markers during the workout itself. The net effect of consistent training is anti-inflammatory.
Sleep 7-9 hours
A single night of poor sleep raises hsCRP and inflammatory cytokines measurably. Chronic short sleep is one of the most under-recognized drivers of systemic inflammation.
Manage chronic stress
Chronic cortisol elevation and sympathetic activation drive inflammation. Breathwork, exercise, and addressing chronic stressors directly compound with the supplement stack.
Limit alcohol
Heavy alcohol use is pro-inflammatory; moderate use has mixed effects. Less is better.
Address dental health
Chronic periodontitis is a significant driver of systemic inflammation. Twice-yearly dental cleanings and addressing periodontal disease meaningfully reduce hsCRP.
Mediterranean dietary pattern
Olive oil, fish, vegetables, fruits, nuts, legumes, whole grains. The most-evidenced anti-inflammatory dietary pattern.
Track hsCRP
Every 3-6 months when actively intervening. Target hsCRP < 1 mg/L. Track lipid panel + ApoB simultaneously — inflammation and lipid management compound for cardiovascular risk.
See a doctor for persistently elevated hsCRP
hsCRP persistently > 3 mg/L despite lifestyle and stack work warrants medical workup — autoimmune disease, chronic infection, or other addressable causes.
References
- Curcumin — supplement research overviewExamine.com link
- Daily JW, et al. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis. J Med Food. 2016;19(8):717-729.PubMed link
- Panahi Y, et al. Curcuminoid Treatment for Knee Osteoarthritis: A Randomized Double-Blind Placebo-Controlled Trial. Phytother Res. 2014;28(11):1625-1631.PubMed link
- Fish oil — supplement research overviewExamine.com link
- Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115.PubMed link
- Li K, et al. Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis. PLoS One. 2014;9(2):e88103.PubMed link
- Quercetin — supplement research overviewExamine.com link
- Mlcek J, et al. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016;21(5):623.PubMed link
- Li Y, et al. Quercetin, Inflammation and Immunity. Nutrients. 2016;8(3):167.PubMed link
- Boswellia serrata — supplement research overviewExamine.com link
- Sengupta K, et al. A double blind, randomized, placebo controlled study of the efficacy and safety of 5-Loxin for treatment of osteoarthritis of the knee. Arthritis Res Ther. 2008;10(4):R85.PubMed link
- Haroyan A, et al. Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study. BMC Complement Altern Med. 2018;18(1):7.PubMed link
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Statin Companion
medication· 1 shared ingredient
Statins are the most-evidenced cardiovascular medication ever invented — they prevent heart attacks, strokes, and cardiovascular death across multiple massive trials. They''re also the most widely-prescribed class of medication in adults over 40. The catch: statins inhibit HMG-CoA reductase, the enzyme that produces cholesterol — but the SAME pathway also produces CoQ10 and dolichols. As a result, statin users show 19-54% reductions in serum CoQ10 in trials, and CoQ10 depletion is implicated in statin-associated muscle symptoms (the most common reason patients discontinue statins). Vitamin D status independently affects statin tolerance. Omega-3 complements statin lipid management. This protocol is for adults ACTIVELY on a statin medication (atorvastatin/Lipitor, rosuvastatin/Crestor, simvastatin/Zocor, pravastatin, etc.). The goal: mitigate side effects, support muscle and energy, complement cardiovascular protection. CRITICAL: this protocol does NOT replace your statin. Statins prevent cardiovascular events; the supplements address downstream effects. If you''re experiencing statin-related muscle symptoms, talk to your cardiologist or PCP. Options include CoQ10 supplementation, switching statin type, lowering dose, alternative-day dosing, or in rare cases switching medication class entirely. Don''t stop your statin without medical guidance.
SSRI / Antidepressant Companion
medication· 1 shared ingredient
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Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This protocol is educational, not a substitute for personalized medical advice. Talk to your doctor before starting any new supplement regimen — especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition. Last updated 5/20/2026.