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Omega-3 fatty acids
Omega-3 fatty acids are known for their anti-inflammatory properties. They directly reduce inflammation and swelling. Unfortunately, many people do not consume enough omega-3s, especially the EPA and DHA forms found in oily fish.
To increase your EPA and DHA intake, eat oily fish such as salmon, mackerel, and sardines. Krill oil supplements may be a more effective option than fish oil because they are better absorbed by the body and contain a powerful antioxidant, astaxanthin.
Recommended doses range from 1,000 to 2,000 mg per day, or even up to 3,000 to 4,000 mg per day to specifically target inflammation.
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