Goal-Based Guide
Chronic low-grade inflammation — sometimes called 'inflammaging' — is a root driver of most chronic diseases. These supplements have the strongest expert consensus for reducing systemic inflammation.
All 5 experts actively recommend omega-3 supplementation, making this one of the strongest consensus topics. Patrick and Attia provide the deepest mechanistic coverage, Huberman recommends 1-3g EPA for mood and cognition, Hyman lists omega-3 as a foundational supplement everyone needs, and Johnson includes omega-3 sources in his Blueprint diet.
4 of 5 experts recommend vitamin D supplementation for those with suboptimal levels, though Attia urges caution — arguing that the health benefits attributed to high vitamin D may actually come from the outdoor lifestyle needed to achieve them naturally. Patrick is the strongest advocate, citing a 40% reduction in dementia risk.
4 of 5 experts discuss curcumin positively for its anti-inflammatory properties, though with varying enthusiasm. Hyman is the strongest advocate, recommending it across inflammation, immune support, gut health, and longevity protocols. Johnson includes curcumin in his daily Blueprint stack. Patrick frames it through a hormesis lens as a beneficial plant stressor. Huberman acknowledges its anti-inflammatory potential but explicitly cautions against over-supplementation. Attia has no direct coverage.
3 of 5 experts actively recommend NAC supplementation. Hyman is the strongest advocate by far, recommending NAC across 24 videos for glutathione support, detoxification, liver health, immune function, and brain health. Johnson includes NAC as a core pill in his daily Blueprint stack. Huberman and a guest (Dr. Seheult) discuss NAC for immune support and cold prevention. Attia and Patrick have no direct NAC coverage in analyzed videos.
3 of 5 experts actively discuss sulforaphane, with Patrick being the dominant authority. Patrick has dedicated multiple videos to sulforaphane's Nrf2 activation, cancer prevention, and detoxification benefits, and personally consumes broccoli sprouts daily. Huberman covers sulforaphane through guest episodes with Patrick, endorsing it for detoxification and liver support. Hyman references sulforaphane frequently as a phytochemical within broader food-as-medicine discussions. Attia and Johnson have no direct sulforaphane coverage in analyzed videos.
Targeting chronic inflammation through well-studied pathways:
Taking curcumin without piperine (black pepper). Standard curcumin has extremely low bioavailability.
Relying on anti-inflammatory supplements while eating a pro-inflammatory diet high in seed oils and refined sugar.
Huberman cautions that chronic anti-inflammatory supplementation may blunt beneficial inflammatory signaling for exercise adaptation.
Not addressing root causes: poor sleep, chronic stress, gut dysfunction, or metabolic disease.
This page shows you which supplements researchers agree on for inflammation. Pro unlocks the specific protocols — exact dosages, timing, form recommendations, and interactions — so you can actually execute.
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