How to Use Herbs to Help Fight Inflammation Naturally

Support comfortable, active mobility

Performance Lab® Flex provides synergistic botanical support for normal inflammatory functions and joint health.

CurcuWIN® Curcumin and AprèsFlex® Boswellia for joint comfort.

Clean label, third-party tested.

Ultrapure, vegan-friendly capsules for daily flexibility.

Shop Performance Lab® Flex

Herbs have been used for anti-inflammatory purposes for millenia. Only in recent decades, though, science has been catching up on their potential effects and benefits.

Keep in mind that herbs mentioned in this guide are not medications. They are by no means a replacement for proper medical care and advice.

In addition, not all herbs you see marketed online are proven as effective, and some may not be safe (being natural doesn't always guarantee zero risk of side effects).

To help you make an informed choice, this guide gives you the lowdown on anti-inflammatory herbs: their traditional uses, which ones actually work, and how to use them according to science.

The 5,000-Year Evolution of Phytotherapy

In 1991, a group of hikers in the snowy Alps discovered an incredibly well-preserved body of "Ötzi the Iceman" frozen inside a glacier.

Alongside his body were preserved tools, including birch bark containers with fungi.

It's believed that these fungi were used not only for tinder but also for medicine — making this potentially one of the first glimpses into prehistoric healing practices. (7, 8)

Over the millenia, many traditions and cultures have used herbs and spices to contribute to overall health and well-being.

Traditional Uses of Herbs

Traditional Indian cuisine and medicine have used turmeric and ginger as primary anti-inflammatory agents.

Traditional Chinese Medicine (TCM), which has the oldest pharmacopea (Shennong Ben Cao Jing), has used hundreds of herbs, including ginseng for energy and immunity and astragalus for immune support and strength.

European folk medicine, on the other hand, often turned to rosemary and willow bark, among others.

This was not just cultural — these herbs were used because they worked.

Without the privileges of modern medicine, societies relied on trial and error to determine which plants could ease pain, reduce swelling, and help restore function.

See also: Top 9 Anti-Inflammatory Spices

The Modern Pivot

Fast forward to today: we're enjoying many benefits of scientific advancement.

But we're also seeing a return to plant-based support, often due to the concern of side effects of harsh drugs, such as stomach ulcers, cardiovascular risks, and kidney damage.

In fact, as many as 80% of people worlwide are estimated to be using some kind of herbal medicine for some health goals. (9)

In China, traditional medicine makes up 40% of all health care delivered and more than 90% of their general hospitals have units for traditional medicine, according to World Health Organization. (10)

And unlike our ancestors, we now have clinical support to support their use.

What Science Says About the Role of Herbs in Chronic Inflammation

Plant compounds like curcuminoids (from turmeric), gingerols (from ginger), and boswellic acids (from frankincense) act as natural regulators. These compounds have been shown to potentially go beyond masking discomfort — they might modulate the root inflammatory agents:

• NF-κB pathway
• COX-2 enzyme
• 5-LOX enzyme

Dr. Liu, a double board-certified physician specializing in Infectious Disease and Internal Medicine, says that anti-inflammatory herbs may offer several health benefits. These include contributing to a healthy immune function, supporting people with chronic conditions, and providing antioxidant properties. (11)

But here is the important part:

Not all herbs are the same. Many aren't proven to work. But the select few from this guide do have the potential to help support normal bodily processes.

They're not a replacement for medications, nor are they approved in the U.S. for treating rheumatoid arthritis or any other chronic disease.

That said, they can play a supportive role when combined with healthy foundations — an anti-inflammatory diet, regular physical training, and sleep and recovery.

Top Herbs Ranked by Anti-Inflammatory Potential

1. Turmeric (Curcuma longa) – here's something many people don't know about turmeric: it's one of the most clinically researched herbs for inflammation, potentially helping with joints, brain function, detoxification, and heart health. (12, 13) But, your body might absorb only 2-3% of its key anti-inflammatory compound curcumin. To resolve this, supplements often use 500-1000 mg of turmeric (curcumin) with black pepper (piperine) or another delivery technology to boost the curcumin absorption, sometimes up to 2000%. (14)
2. Boswellia (Frankincense) – Boswellia is a tree resin traditionally used for joint discomfort. Early experimental studies show it has a unique ability to ease joint inflammation. How? In part, by helping to stop the pro-inflammatory 5-LOX enzyme from going into overdrive. (15, 16) It's most commonly taken taken as a suppplement for this purpose.
3. Ginger – traditional uses and modern research suggest that ginger may help with nausea, joint discomfort, muscle soreness, cramps, and systemic inflammation. (11, 17) Studies have used both low and high amounts, but between 1,000-3,000 mg of ginger per day seems to be the "sweet spot". (18) It seems to work by reducing inflammatory markers such as CRP (C-reactive protein) and TNF‑α (tumor necrosis factor alpha). (19) You'll often see ginger paired with turmeric for potentially synergistic anti-inflammatory properties.
4. Garlic - Ever wondered why garlic is so pungent? It's because it contains high amounts of sulfur compounds. These not only give garlic its distinct smell, but they also help regulate immune responses and inflammatory signaling. (20) The optimal and safe dose is 1-3 cloves with food, or 600 mg as a supplement extract. (21)
5. Green Tea + Cardamom – green tea and cardamom pack unique antioxidants that may help protect cells from damage and positively influence normal bodily functions, including inflammatory responses. (22, 23) That said, human studies are limited and the effectiveness seems modest at best.
6. Rosemary & Other Culinary Herbs – Herbs like rosemary contain polyphenols like rosmarinic acid that act as antioxidants and potentially mild inflammation modulators. (24) These herbs often fly under the radar but may have cumulative effects when sprinkled daily on your meals.
7. Chamomile – Chamomile is an anti-inflammatory and soothing agent, containing the powerful antioxidant apigenin, best consumed as a tea for gut and skin health. (25)
8. Cayenne, cinnamon, cloves – these are culinary anti‑inflammatories to add daily to your routine. These spices are not headline acts, but they can support the overall effect of a healthy diet and lifestyle. (26, 27, 28)
9. Butcher's Broom: it supports blood flow and may strengthen veins and capillaries. This is thanks to its natural anti-inflammatory steroids, such as ruscogenin. (29)
10. Dandelion Leaf: it acts as a natural diuretic, helping to relieve water retention and inflammation. (30)
11. Horse Chestnut: native to the Balkan region, horse chestnut is not only a flavorful fall treat but it it may also help those with chronic venous insufficiency, thanks to its active component aescin, which is shown to ease inflammation, strengthen blood vessels, and reduce leg swelling. (31)

You may ask, "what is the strongest herb for fighting inflammation?" While curcumin might be the closest to that description, the reality is that a single herb is not always enough on its own.

It's worth noting that some plants mentioned above are generally thought to work best when combined, for modulating multiple inflammatory pathways at once. (3, 4)

Tips to Integrate Anti-Inflammatory Herbs Into Your Routine

Pick the form:

• Teas & infusions (turmeric ginger tea, green tea)
• Culinary use (rosemary and other aromatic dried or fresh herbs)
• Supplements (precisely dosed, convenient, standardized extracts, think garlic)
• Creams & topical formulas (for localized inflammation and discomfort, think cayenne pepper)

Maximize absorption:

• Combine turmeric with black pepper (piperine) to enhance curcumin bioavailability.
• Healthy fats like olive oil can further enhance the efficacy of herbs and spices.
• Let crushed garlic sit exposed to air for 10 minutes before consumption to activate its compounds (allicin).

Safety First:

• Some herbs can interact with medications like blood thinners and may not be for those with ulcers, pregnancy, bleeding disorders, or aspirin allergy without asking their doctor first.
• Start small by introducing one or two new herbs or spices weekly to gradually explore their effects. If taking supplements, remember that bigger doses aren't always better or safe.
• If you have chronic inflammation, autoimmune conditions, or symptoms like severe pain or joint swelling, get professional help and advice rather than trying to self-treat the issue.

Your Go-To Starter Recipes by Performance Lab®

Mixing different herbs and spices with science-backed benefits can create flavorful and health-boosting blends like these:

The "Golden Milk" 2.0

What is it? A soothing, anti-inflammatory recipe using lipid-enhanced absorption and piperine+heat activation.

How to make? Whisk 1 tsp turmeric, 1/2 tsp ginger, and 1/4 tsp black pepper into 1 cup full-fat coconut milk. Simmer for 5–8 minutes to thermally enhance the absorption the curcuminoids.

Tart Cherry & Ginger Tonic

What is it? A recovery stack pairing anthocyanins with gingerols to ease post-workout soreness and aid a normal inflammatory response.

How to make? Combine 8 oz tart cherry juice concentrate with 1 tsp fresh grated ginger and a pinch of sea salt.

Systemic Herbal Infusion

What is it? A broad-spectrum antioxidant stack for general wellness.

How to make? Steep 1 tsp green tea, 1/2 tsp turmeric root, and 1 tsp dried chamomile in 85°C water for 5 minutes.

The "Willow Bark" Protocol

What is it? A Willow bark tea is a rich source of salicin (nature's original precursor to aspirin) for soothing, plant-based musculoskeletal support.

How to make? Infuse 2 tsp white willow bark in hot water for 10 minutes.

You can experiment with using both fresh and dried forms of herbs and spices. Fresh herbs often have a more vibrant aroma while dried herbs are convenient and last longer.

Get regular insight, offers & access to sales. Plus 10% off your first order.

Email address Subscribe

Why Some People Don't Use Herbs & Natural Remedies

If herbs are so good, why isn't everyone using them in their raw form?

The idea of using herbs for anti-inflammatory effects has a few limitations for some people, including: the taste and convenience.

• The taste problem: Herbs like turmeric and ginger are earthy, bitter, and pungent. Stirring Boswellia powder or chewing its raw resin is not everyone's cup of tea.
• The preparation issue: You might feel motivated about creating a homemade anti-inflammatory routine at first, but stained countertops, fibrous residues, and the regular washing or peeling of roots can impact your willingness to stay consistent long-term.
• Bioavailability & quality: Effectiveness can vary from plant to plant depending on where you buy it.
• Lack of precision in dosing: You don't know exactly how many milligrams of active curcuminoids or another key compound you're getting from a random root bought at the health food store. Now, you don't necessarily need to know this information to experience benefits, but precision can be beneficial when testing.

This doesn't mean that herbs are outdated. In fact, they may very well work for you if you don't mind eating them raw, can stay consistent preparing them daily, know where you're sourcing them from, and know roughly how much of what you're ingesting.

However, if you prefer convenience, a modern formulation is worth considering.

The Performance Lab® Solution: Flex

At Performance Lab®, we recognize the anti-inflammatory potential of plants, but we also take advantage of technology with the intention to make those plants better.

Performance Lab® Flex is a joint supplement that helps solve the "taste, mess, quality, and absorption" issues.

It utilizes high-quality ingredients and herbs as patented, standardized extracts:

• CurcuWIN® Turmeric: formulated to have better absorption than regular turmeric powders. (32) The light dose of 250 mg per serving is ideal if you're sensitive or simply looking to avoid high-dosed supplements. That said, you can take a double serving of Flex daily when needing an additional "boost".
• AprèsFlex® Boswellia Serrata: A patented extract that contains a higher concentration of the key boswellic acid, AKBA, and is suggested in scientific research to be superior to standard Boswellia extracts (33, 34, 35, 36)
• 3rd-party tested: The plant-powered Flex formula upholds the highest quality standards and contains NutriCaps® Pullulan Capsule and Nu-FLOW® Rice Concentrate as the only "other ingredients".

Thanks to modern nutrient delivery, Flex provides a safe and complementary support of multiple herbal components in a clean, easy-to-take capsule.

You don't have to worry about bitter taste and yellow-stained fingers - just convenient, premium wellness support.

Shop Performance Lab® Flex

Summary

We've used herbs to manage inflammation for millenia — and modern science supports, to a degree, some of their anti-inflammatory benefits.

Turmeric, ginger, garlic, and polyphenol-rich herbs are helpful additions to an anti-inflammatory eating plan and active lifestyle. But they can't replace medical advice regarding reducing joint pain or dealing with rheumatic diseases.

What's more, their effectiveness can vary based on the formulation, absorption, and your consistency.

If you're seeking herbal for anti-inflammatory support without the hassle, check out Performance Lab® Flex, which combines traditional wisdom with modern nutritional science as the smart path forward.

Shop Performance Lab® Flex