A pipefitter named Carl showed me his supplement drawer. Thirty-seven bottles.
“Been taking this stuff for years,” he said. “Still hurt.”
I asked him to name what he took and why.
He couldn’t. Just bought whatever had the loudest claims on the label.
Here’s what actually works—and what doesn’t.
The three with real research
Turmeric/Curcumin
The research here is solid. Multiple studies show curcumin reduces inflammatory markers comparable to ibuprofen for some conditions.
What to look for:
- Curcumin with piperine (black pepper extract) or liposomal formulation
- At least 500mg per serving
- Take with food (fat improves absorption)
What to avoid:
- Plain turmeric powder (curcumin content is too low)
- Anything without absorption enhancement
Time to effect: 4-8 weeks for chronic inflammation
Carl had been taking plain turmeric. Useless.
Omega-3 Fish Oil
One of the few supplements that’s been studied extensively in physically active populations. Reduces muscle soreness and joint pain.
What to look for:
- Combined EPA + DHA of at least 1000mg per serving
- Take 2-3g total EPA+DHA daily for anti-inflammatory effect
- Quality matters—cheap fish oil can be oxidized (rancid)
What to avoid:
- Low-concentration capsules (you’d need 10 per day)
- Anything without third-party testing
Time to effect: 6-12 weeks to build up in tissues
Carl was taking one capsule. Not enough.
Tart Cherry Extract
Less research than turmeric or fish oil, but promising for recovery-specific inflammation. Studies show reduced muscle soreness after intense exercise.
What to look for:
- Tart cherry extract or concentrate (not just “cherry flavor”)
- 1000-2000mg per serving
- Take after intense work days
Time to effect: Works acutely—helps within hours
Carl didn’t have this one. Added it.
The maybe pile
Boswellia (Frankincense). Some research shows it helps joint pain, particularly in combination with turmeric. Not as well-studied, but promising.
Ginger extract. Small studies show anti-inflammatory effects. Worth trying if you respond to it.
Bromelain (pineapple enzyme). Good for acute inflammation and swelling. Often used post-surgery. May help with injury recovery.
The skip pile
Generic “joint formulas” with 20 ingredients. The doses are too low to matter for any single ingredient.
CBD. Early research is interesting, but the industry is unregulated and quality varies wildly. If you try it, buy from brands with third-party testing.
Glucosamine/chondroitin for inflammation. These are for cartilage support, not inflammation. If you’re taking them for pain relief, you’re using the wrong tool.
What Carl does now
He threw out 34 bottles. Kept three:
- Curcumin with piperine (1000mg daily)
- High-quality fish oil (3g EPA+DHA daily)
- Tart cherry extract (after hard days)
Brands like Built Daily Supply make formulas that combine these in useful ways. Saves you from playing chemist with your kitchen counter.
The bottom line
Most anti-inflammatory supplements are overpriced placebos. But turmeric, fish oil, and tart cherry have enough evidence to be worth your money.
Three bottles, not thirty-seven. Carl’s never felt better.