What to take for inflammation
Graded by the strength of the evidence — strongest first. Nothing here is sold to you.
Magnesiumgrade B— Meta-analysis of RCTs: magnesium supplementation significantly reduced several inflammatory markers, most consistently serum C-reactive protein (and nitric oxide), versus control. The effect on downstream clinical outcomes is not established — this is a biomarker signal.
Berberinegrade B— Meta-analysis of 5 RCTs: berberine supplementation significantly decreased serum C-reactive protein versus control, with no significant heterogeneity between studies. The authors note patients with cardiovascular disease and diabetes may be the groups most likely to benefit; larger confirmatory trials are still needed.
Melatoningrade B— Meta-analysis of 31 clinical trials (1517 participants): melatonin significantly reduced inflammatory markers IL-1, IL-6, IL-8, and TNF versus placebo, but had no significant effect on C-reactive protein (CRP). After correcting for publication bias, effects on IL-1, IL-6, and IL-8 remained significant — a real anti-inflammatory signal on cytokines specifically, not on CRP.
Ginkgograde B— Systematic review and meta-analysis of 17 RCTs (1104 participants): Ginkgo biloba leaf extract significantly reduced serum CRP, IL-6, and TNF-alpha versus placebo. Effect on CRP was strongest at higher baseline inflammation (CRP ≥3 mg/L) and lower doses (<500 mg/day). One of the more consistent anti-inflammatory signals in this dataset.
Creatinestudied, no effect— Meta-analysis: creatine supplementation did not significantly reduce inflammatory biomarkers (CRP, IL-6) in humans, either acutely or chronically. Certainty of evidence was rated moderate. The authors note some benefit was observed specifically under conditions of intense physical stress, but the general anti-inflammatory claim is not supported.