The Importance of Supplementation—Especially for Chronic Inflammation

If you're navigating life with chronic inflammation or autoimmune conditions like rheumatoid arthritis (RA), you’ve likely discovered that managing symptoms takes more than just good intentions and clean eating. Getting the right vitamins and minerals into your body every day is essential—but sometimes, even the healthiest diet needs a little extra support.

That’s where supplementation comes in.

While I believe in the power of quality, nutrient-rich foods as the foundation of healing, I’ve also learned firsthand just how transformative targeted supplements can be. Over the years, I’ve tried countless supplements—some helpful, some not, and some that were only relevant at different stages of my life (hello, hormones!).

But there are four standout supplements that I never skip. These are the ones that have consistently supported my body, helped keep inflammation down, and—most importantly—played a key role in my sustained remission since 2009. I'm excited to share them with you.

1. Vitamin D – The Sunshine Hormone

Did you know that people with autoimmune conditions like RA often have low levels of vitamin D? There’s a well-documented link between vitamin D deficiency and immune system dysfunction.

Unlike most vitamins, vitamin D isn’t primarily obtained from food. It’s a steroid hormone your body produces when your skin is exposed to sunlight. But if you live somewhere with long, grey winters—like the UK—you’ll struggle to get enough from sun alone. That’s why supplementing is so important.

Why I take it:Vitamin D plays a key role in regulating the immune system, and low levels are associated with increased inflammation. Since incorporating a daily dose of 2000 IU, I’ve noticed a dramatic reduction in flare-ups and overall inflammation. It’s now a non-negotiable part of my daily routine.

2. Omega-3 Fatty Acids – Nature’s Anti-Inflammatory

Omega-3s, primarily found in fatty fish like salmon and mackerel, are essential fats that your body can’t make on its own. These powerful anti-inflammatories help reduce joint stiffness, swelling, and the kind of pain that can make RA so debilitating.

Why I take it:Omega-3s help balance the immune response by reducing pro-inflammatory cytokines—tiny messengers in the body that can trigger autoimmune flare-ups. I take a daily fish oil supplement with 1000 mg of omega-3s, and I always notice the difference when I run out.

3. Turmeric – The Golden Healer

Turmeric isn’t just for curry. This golden spice is packed with antioxidants and phytonutrients that help protect your cells from damage and combat inflammation.

The magic lies in curcumin, turmeric’s active compound. It’s been shown to be as effective as ibuprofen in reducing joint pain, without the side effects of pharmaceuticals.

Why I take it:Curcumin helps block inflammatory pathways and ease symptoms like swelling and joint stiffness. A study from UCLA even found that turmeric reduced arthritic pain more than glucosamine or ibuprofen. I’ve made turmeric a staple in both my cooking and my supplement drawer.

4. Magnesium – The Calming Mineral

Magnesium is one of those unsung heroes when it comes to inflammation and overall wellbeing. It helps lower markers like CRP (C-reactive protein) and interleukin, both of which are often elevated in people with RA.

Why I take it:Magnesium not only fights inflammation but also helps with water retention and bloating. Perhaps most importantly, it supports better sleep and a calmer nervous system—both of which are essential for healing. I take 400 mg every evening, and it’s become a gentle, reliable ally in my wellness routine.

A Few Extras I Keep on Hand

While these four are my essentials, I also support my body with seasonal or situational supplements like:

• Vitamin C (especially during cold and flu season)

• Echinacea (immune booster)

• Collagen (for joint and skin health)

• Green tea extract (for its antioxidant power)

But no matter what, I never run out of my core four. They've truly become cornerstones in my healing journey—and I hope they might become a helpful part of yours, too.

Final Thoughts

If you're managing an autoimmune condition or dealing with chronic inflammation, know that there are natural, effective ways to support your body. Supplements aren't a magic cure, but when used thoughtfully, they can make a world of difference.

Your body is always working hard to heal. Let’s give it the tools it needs.