Best Vitamins for Fighting Inflammation

Research over the years has pointed to certain vitamins with anti-inflammatory compounds. These vitamins can be acquired in supplement form and by eating foods that naturally contain them.

Here is a list of six vitamins that possess anti-inflammatory properties and the foods that are rich sources of them.

Vitamin A

Chronic vitamin A deficiency can increase infection risk. And getting enough vitamin A can keep your immune system from being overactive and causing inflammation.

Vitamin A is available in two forms: 

• Beta-carotene, a provitamin that converts into vitamin A in the body
• Vitamin A, an antioxidant that protects the body against free radicals

Diets rich in beta-carotene and vitamin A can help to reduce inflammation.

What Foods Have Vitamin A?

Preformed vitamin A is high in beef liver, eggs, dairy products, and fish.

Provitamin A is found in leafy green vegetables (ex., spinach, kale), orange and yellow vegetables and fruit (e.g., sweet potato, papaya, oranges, carrots), tomatoes, and some vegetable oils.

Vitamin A is added to milk, cereals, and other food products. Vitamin A is fat-soluble, so eating foods with healthy fats will maximize absorption. 

What Else Do I Need to Know About Vitamin A?

Adults should aim for about 700 micrograms (mcg) (females) and 900 mcg (males) of vitamin A per day. The upper intake level (UL) for vitamin A is 3,000 mcg daily for adults and far lower for children. Check with your healthcare provider about levels needed during pregnancy.

Avoid vitamin A above these levels as it can lead to hypervitaminosis A (vitamin A toxicity). Taking anything above the suggested amount can cause birth defects.

Weight loss medications like Orlistat decrease vitamin A absorption. Conversely, other medications like retinoids increase vitamin A in the body; you may need to avoid taking vitamin A while on them.

B Vitamins

Vitamins B6, B12, and folate can reduce inflammation in the body. B vitamins can lower C-reactive protein and homocysteine, positively impacting outcomes like cardiovascular disease and autoimmune conditions. 

One study found low doses of folic acid (also known as folate, another B vitamin) supplementation taken daily and for short periods may reduce inflammation.

What Foods Have B Vitamins?

Beef liver is a source of B6, B12, and folate. Clams, oysters, and nutritional yeast are great sources of B12. Chickpeas, tuna, and salmon are good sources of B6. Spinach, black-eyed peas, asparagus, and Brussels sprouts are sources of folate.

Keep in mind that B vitamins are frequently added to breakfast cereals, bread, and pasta.

What Else Do I Need to Know About B Vitamins?

Too much B6 can cause loss of control of bodily movements (ataxia). Try to take below 100 mg a day.

Certain medications can decrease B vitamins. For example, methotrexate and the ulcerative colitis medication sulfasalazine both decrease folate uptake. Medications for treating epilepsy decrease folate and B6 levels. Proton pump inhibitors and metformin decrease B12.

Consult your healthcare provider for advice on maintaining your B vitamin levels while on these medications. 

Vitamin C

Vitamin C is known for helping keep the immune system healthy and functioning well. Moreover, research shows vitamin C can help protect cells from free radicals responsible for causing inflammation.

Vitamin C, like B vitamins, may also help lower C-reactive protein. Supplements are helpful; however, it is best to try getting vitamin C from your diet.

What Foods Have Vitamin C?

Red peppers, citrus fruits and juice (orange, grapefruit, kiwi), green peppers, broccoli, and tomatoes all have high vitamin C levels.

What Else Do I Need to Know About Vitamin C?

Adults need around 75 to 90 mg of vitamin C daily. Getting more than 2,000 mg may put you at risk for kidney stones. If you’re considering a supplement, ascorbic acid may be best absorbed.

Smokers and people with gut absorption issues may have lower vitamin C levels. Vitamin C increases iron absorption, which can be a plus if you’re low in iron.

Vitamin D

According to one report, from Food & Nutrition Research, up to 41.6% of Americans are vitamin D deficient. Studies have long established a connection between low vitamin D and many inflammatory diseases. Further, researchers know that improving vitamin D levels can help reduce inflammation. 

Another report published in The Journal of Immunology suggests specific molecular and signaling events are responsible for vitamin D’s ability to inhibit inflammation. Moreover, people with low levels can benefit from vitamin D supplementation.

Vitamin D is naturally produced in your body after sun exposure, but not everyone can maintain adequate levels this way. Anyone who suspects they may have low vitamin D levels should talk to their healthcare provider about testing and supplementation.

What Foods Have Vitamin D?

Fatty fish (e.g., salmon, trout, and mackerel) and fish liver oils are optimal food sources of vitamin D. Vitamin D is also added to dairy products like milk. However, if you follow a vegan or vegetarian diet, you can get some vitamin D from mushrooms.

What Else Do I Need to Know About Vitamin D?

Adults need about 15 mcg (600 IU) of vitamin D daily. Groups at risk of low D levels include those with low sun exposure, darker skin, gut absorption issues, people with obesity or have had gastric bypass surgery, or are older adults.

Adults shouldn’t go over 100 mcg (4,000 IU) of vitamin D as this increases the risk of side effects. Statins, steroids, and orlistat can decrease vitamin D levels, so be sure to discuss supplementation with your healthcare provider.

Vitamin E

Vitamin E is another antioxidant vitamin, which means it can reduce inflammation. Results from a 2015 meta-analysis reported in the European Journal of Clinical Nutrition confirm vitamin E has anti-inflammatory properties and supplementation can be helpful to people living with inflammatory conditions.

What Foods Have Vitamin E?

Wheat germ oil, sunflower seeds, almonds, sunflower oil, safflower oil, hazelnuts, and peanut butter are all solid sources of vitamin E. If you need a non-nut or -seed-based source of vitamin E, spinach and broccoli provide modest amounts per serving.

What Else Do I Need to Know About Vitamin E?

Adults need about 15 mg per day of vitamin E. Supplements tend to provide much more than that. Just make sure you stay below 1,000 mg daily. Levels above that may cause unwanted effects.

Taking vitamin E with blood thinners may increase your risk of bleeding. Reach out to your healthcare provider with any questions. 

Vitamin K

One report in the journal Metabolism found that vitamin K can reduce inflammatory markers, help with blood clotting, and protect bone health. While vitamin K is necessary for bone health, most people do not get enough of it from their diets.

Adult men should aim for 120 micrograms (mcg) of vitamin K daily, while women should aim for 90 mcg. The daily recommended numbers are lower for children and infants.

What Foods Have Vitamin K?

Natto, collards, turnip greens, spinach, kale, broccoli, roasted soybeans, and carrot juice are all sources of vitamin K.

What Else Do I Need to Know About Vitamin K?

Adults should get about 90 mcg (females) to 120 mcg (males) of vitamin K daily. It’s a fat-soluble vitamin, so you’ll want to ingest it with a small amount of fat.

Gut absorption issues and specific medications like Orlistat can decrease your body’s uptake of vitamin K. Taking vitamin K while on blood thinners may change their effectiveness.

Summary

Inflammation-fighting vitamins can be acquired from a variety of food sources, including vegetables, fruits, lean meats and fish, and vitamin-fortified foods.

Even in supplement form, these vitamins can reduce inflammation without harsh side effects and may be a viable option to nonsteroidal anti-inflammatory drugs (NSAIDs) and prescription anti-inflammatory medicines.

Be sure to talk to your healthcare provider before starting any vitamin supplement. It's also important to note that vitamin supplements are not a substitute for medication.