Top Nutritional Supplements to Cool Inflammation

Top Nutritional Supplements to Cool Inflammation
Note: It’s best to work with a certified nutrition consultant to select the combination, dose and duration of supplementation.

Vitamins and Minerals to Take Daily to Cool Inflammation

  • Magnesium – 200 mg every 2 hours if in pain
  • Calcium – 200 mg every 2 hours if in pain
  • Zinc – 20 mg 3 times per day
  • Selenium – 200 mcg. 3x/day for immune support
  • Vitamin D – 2 grams 2x/day
  • Vitamin C – 3-6 grams  per day (buffered with bioflavonoids)
  • EFAs (high-quality fish oil) – Up to 4 grams  (4 Tbs) daily
  • Grape Seed Extract – 300-500 mg daily to heal damaged cells and cell membranes
  • Soluble Fiber – 2 T. 2x/day (flax seed or oat bran)
  • Vitamin B Complex – Good for pain and fatigue, balances energy/mood associated with pain
  • Bromelain – 1500 mg before bed and upon rising
  • Melatonin – 1-5 mg before bedtime for night-time pain, to support sleep
  • Phenylalanine – 1000 mg 1-3x day, supports endorphins that lift pain/depression

Foods to Eat Daily to Cool Inflammation

  • Cold-water Fatty Fish for their Omega 3 fatty acids
  • Flax, Hemp, Chia Seeds, Walnuts, and Almonds for protein, good fats, minerals
  • Cruciferous Vegetables such as broccoli, cabbage, Brussel sprouts for help in body detoxification
  • Dark Leafy Greens for B vitamins and magnesium
  • Colorful Fresh Fruits & Veggies for Vitamin C and bioflavonoids
  • Turmeric, Ginger, Clove, Nutmeg for improving circulation, easing pain and swelling
  • Rosemary, Basil, Hops, Boswelia for cooling, nerve tonics

Foods to Avoid that Contribute to Inflammation


Fatty red meat

Commercial organ meats and dairy products

Charbroiled meats, such as hamburgers

Cold cuts, bacon, jerky and processed cheese

Partially hydrogenated vegetable oils

Refined and artificial sugar

Artificial colors and flavors


High saturated fat content

Contain fat-soluble antibiotics, pesticides and hormones

High cooking temperatures create denatured proteins

Contain nitrates, preservatives, additives, coloring

Damages cell membranes

Neuro-toxic, acid forming

Stimulates immune reaction

Lifestyle Factors to Help with Inflammation

  • Keep a food/mood diary
  • Do regular non-impact exercise, such as walking, swimming, yoga, Pilates.
  • Take time out for relaxation, such as reading, baths and gardening.
  • Face and resolve stressors in your life.
  • Calm your mind and send love and healing to inflamed body tissues.
Born and raised in Chicago Illinois, Chris has always been a competitive athlete, and fitness and health expert. He Founded AVN, an All-Star team of the best doctors, nutritionists, dieticians, personal trainers and life coaches, offering health, anti-aging, weight loss and erectile dysfunction services.

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