4 Supplements You Shouldn’t Take If You Have Inflammation

Some dietary supplements are widely used to support health or reduce inflammation. However, not all supplements are suitable for everyone, especially if your goal is to lower inflammation. While certain nutrients and supplements may reduce inflammatory markers, others may have the opposite effect—raising levels of inflammatory markers or triggering an immune response that worsens inflammation. Before reaching for a new supplement, consider how it may affect inflammation in your body. 

Learn about five supplements you shouldn’t be taking if you have inflammation.

1. Kava

Kava is a plant that has been used in the Pacific Islands for thousands of years for medicinal and ritual purposes. Although rare, kava supplements have been linked to an increased risk of severe liver injuries and may increase inflammation. 

According to one study, the water-based ingredients of kava may cause the body to release inflammatory molecules. Although some compounds in kava may offer anti-inflammatory benefits, it can pose some risks as well. Kiran Campbell, RD and owner of KCampbell Nutrition explains, “While the active parts of kava may be helpful for reducing inflammation, other ingredients in kava may still trigger inflammation, especially when taken in traditional preparations or for long periods.”  

2. High-Dose Iron Supplements

Iron is an essential mineral, but too much can be harmful. Most adults require between 8 and 18 milligrams of iron to meet their daily needs—and the upper limit that is considered safe is 40 milligrams per day. Consuming too much iron is associated with constipation, nausea, ulcers and higher levels of inflammation. Some iron supplements can include more than the daily recommended intake, so it’s best to only take iron supplements if you have an identified iron deficiency. And be sure to talk to your healthcare provider for individualized advice. 

3. Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid (CLA) is an omega-6 fatty acid supplement often used for weight and fat loss. One large analysis found that CLA reduced some inflammatory markers while significantly increasing participants levels of C-reactive protein (CRP). CRP is an inflammatory marker, with higher levels indicating more inflammation in the body. While more research is needed, early findings suggest that conjugated linoleic acid supplements can raise levels of inflammation among healthy individuals or those with normal CRP levels. 

4. High-Dose Vitamin A Supplements

Vitamin A is an essential fat-soluble vitamin, but high-dose supplementation has been linked to an increased inflammatory response. The recommended daily intake for adults ranges from 700 to 900 micrograms, and the upper limit that’s considered safe is more than 3,000 micrograms. While the amount in vitamin A supplements can vary, some include more than 3,000 micrograms per serving. If taken regularly, this could lead to some negative health effects over time. According to one analysis, high-dose vitamin A supplements may significantly raise CRP levels, suggesting worsening inflammation.  Be mindful of the amount of vitamin A in any supplements you take, and be sure to talk to your doctor for individualized advice. 

Other Tips for Reducing Inflammation

• Exercise regularly: Exercise can trigger inflammation when done at a high intensity for an extended period. However, under most circumstances, the inflammatory response to exercise is temporary, and exercise can be beneficial for reducing inflammation in the long term. Gradually incorporate exercise into your routine, with a goal of at least 150 minutes of moderate-intensity aerobic exercise weekly.  
• Manage stress: Research shows lower levels of inflammatory molecules after practicing yoga or mindfulness meditation. One study found that the benefits of yoga on inflammatory markers are noticeable after just 10 days of practice.  
• Follow the Mediterranean diet: Packed with antioxidant-rich fruits and vegetables, whole grains, lean proteins, legumes and healthy fats, the Mediterranean diet is primed to reduce inflammation. Research has found significant decreases in inflammatory markers with the Mediterranean diet compared to other eating patterns.  

The Bottom Line

Not all supplements are harmless. Taking certain supplements, especially at high dosages, may exacerbate preexisting inflammation. Always follow the directions on the label and consult your healthcare provider before starting any new supplements. Instead of supplements, consider lifestyle modifications that focus on diet, exercise and stress management to reduce inflammation.