Inflammation is often described as something to "fight" or "reduce," especially in the context of food supplements and wellness products. But inflammation itself is a natural defense mechanism, essential for repairing damage and fighting infection.
So is reducing inflammation always beneficial?
Not necessarily. Blanket suppression of inflammation can be counterproductive, especially if the underlying causes remain unaddressed. Instead, it's more meaningful to first ask:
What is driving chronic, low-grade inflammation in the body? Can it be addressed at the root?
To explore this, I asked ChatGPT to summarize the most frequent and important biological causes of chronic inflammation, how typical inflammation-reduction strategies affect them, and which tests might help individuals investigate these issues through self-research.
The table below is for illustrative purposes only and not a medical recommendation, as it may contain simplifications or irregularities.
| # | Frequent root cause (mechanism) | What generic inflammation-reduction does (symptom focus) | How to tackle the root damage | Most useful test(s)* |
|---|---|---|---|---|
| 1 | Mitochondrial dysfunction → mtDNA leakage (often worsened by NAD⁺ decline, oxidative stress) | Temporarily lowers cytokines but leaves damaged mitochondria and DNA debris in place | - Boost NAD⁺ (nicotinamide riboside/mononucleotide) - Support mitophagy (exercise, time-restricted eating, urolithin A) |
Plasma/serum cell-free mtDNA, 8-OHdG urine, NAD⁺ metabolomics panel |
| 2 | Cellular senescence + SASP (senescent cells secrete pro-inflammatory factors) | Masks SASP cytokines; senescent cells keep pumping them out | - Senolytics (quercetin + dasatinib, fisetin) - Immune-mediated clearance (exercise, fasting) |
p16INK4a mRNA (blood), SA-ฮฒ-gal staining (biopsies), circulating SASP panel |
| 3 | Gut-barrier dysfunction / “leaky gut” (LPS, dysbiosis) | Reduces systemic spill-over signals but gut wall still leaking | - Diverse/high-fiber diet, pre-/probiotics - Address SIBO, food intolerances, stress |
Zonulin, LPS-binding protein, stool microbiome sequencing |
| 4 | Adipose tissue inflammation / insulin resistance (obesity, high fructose, sedentary life) | Lowers IL-6 & TNF-ฮฑ transiently, but adipocytes remain hypertrophic | - Sustainable fat loss, resistance training - Glycemic control (CGM, low-GI diet) |
Waist-to-height ratio, fasting insulin, HbA1c, hs-CRP |
| 5 | Latent viral burden (CMV, EBV, herpes family) | Blunts flare-ups yet virus stays latent & immuno-ageing continues | - Antiviral therapy if indicated - Vaccines (where available) - Immune fitness: sleep, micronutrients |
CMV/EBV IgG titres, T-cell CD8/CD57 profiling |
| 6 | Environmental & occupational toxins (PM2.5, heavy metals, organics) | Reduces oxidative cytokines, but exposure keeps triggering damage | - Air filtration, PPE, remove sources - Support detox (adequate protein, antioxidants) |
Blood/urine heavy-metal panel, indoor PM monitoring, serum CRP trend |
| 7 | Sleep debt / circadian disruption (shift work, blue light) | Calms some IL-6 & CRP spikes but fatigue and hormonal dys-sync persist | - Prioritise 7–9 h consistent sleep, morning light, melatonin hygiene | Wearable sleep staging + HRV, salivary cortisol, hs-CRP |
| 8 | Early autoimmune activation / loss of tolerance | Blunts flare damage but may hide mounting auto-antibodies | - Identify triggers (infections, foods) - Immune-modulating diet, stress reduction - Specialist follow-up if titers rise |
ANA panel, specific auto-antibody assays, ESR/CRP |
⚠️ Potential Adverse Effects of Anti-Inflammatory Supplements
However, natural doesn’t always mean risk-free. Even anti-inflammatory supplements can cause side effects—especially at high doses or when combined with medications. Here are some examples summarized by ChatGPT and a review per citation (7) below for illustrative purpose.
Supplement Potential Adverse Effects
Curcumin (Turmeric) Nausea, reflux, diarrhea, liver enzyme elevation (rare), increased bleeding risk, possible immune suppression
Quercetin Headache, kidney strain at high doses, drug interactions (e.g., cyclosporine), may affect iron absorption
Resveratrol Estrogenic activity concerns, interference with medications, GI discomfort
Boswellia (Frankincense) Skin rash, GI issues, may interact with NSAIDs or anticoagulants
Omega-3 (Fish oil) Thinning of blood (higher bleeding risk), fishy aftertaste, GI upset, potential immune suppression at high doses
Green Tea Extract (EGCG) Liver toxicity at high doses, insomnia, drug interactions (e.g., warfarin)
Ginger Heartburn, gas, bleeding risk, may lower blood sugar excessively
Willow Bark Similar to aspirin – risk of stomach irritation, allergic reactions, bleeding, avoid with NSAIDs or anticoagulants
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๐ References
1. Franceschi, C., & Campisi, J. (2014). Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. The Journals of Gerontology: Series A, 69(Suppl_1), S4–S9. https://doi.org/10.1093/gerona/glu057
2. Furman, D. et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832. https://doi.org/10.1038/s41591-019-0675-0
3. Wang, B., Han, J., Elisseeff, J. H., & Demaria, M. (2024). The senescence-associated secretory phenotype and its physiological and pathological implications. Nature Reviews Molecular Cell Biology, 25, 958–978. https://doi.org/10.1038/s41580-024-00727-x
4. Weyh, C., Krรผger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622
5. Venter, C., Greenhawt, M., Meyer, R. W., et al. (2022). Role of Dietary Fiber in Promoting Immune Health—An EAACI Position Paper. Allergy, 77(11), 3185–3198. https://doi.org/10.1111/all.15430
6. Chini, C.C.S., Reid, A.G., Kumar, S., Mitchell, S.J., & Chini, E.N. (2025, June). Chronic Cellular NAD⁺ Depletion Activates a Viral Infection‑Like Interferon Response Through Mitochondrial DNA Leakage. Aging Cell, 24(6), e70135. https://doi.org/10.1111/acel.70135
7. Liu, S.; Liu, J.; He, L.; Liu, L.; Cheng, B.; Zhou, F. A Comprehensive Review on the Benefits and Problems of Curcumin with Respect to Human Health. Molecules 2022, 27, 4400. https://doi.org/10.3390/molecules27144400
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⚠️ Disclaimer
This is a ChatGPT-assisted post and is intended for educational and self-research purposes only. It does not constitute medical advice or diagnosis. Always consult a qualified healthcare provider before making any changes to your health practices or interpreting test results.
