Mark Hyman, M.D.’s
Long-Term Inflammation Support
Protocol overview
Last updated: May 13, 2025
8 Nutrients
Omega-3 fatty acids
600mg
Omega-3 fatty acids, particularly EPA and DHA, play a role in reducing chronic inflammation by modulating inflammatory pathways and decreasing pro-inflammatory cytokine production. They support healthy cells and a balanced immune system, making them beneficial for managing conditions linked to inflammation. [1]
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Log in or sign upVitamin D3
125mcg
Vitamin D may help reduce chronic inflammation by modulating immune system activity and influencing the production of inflammatory markers such as C-reactive protein (CRP). Its role as a negative acute-phase reactant suggests involvement in regulating inflammatory responses and supporting overall immune balance. [2]
N-Acetylcysteine
600mg
N-acetylcysteine (NAC) helps the body fight chronic inflammation by replenishing glutathione, a powerful antioxidant that reduces oxidative stress. It also helps regulate inflammation by affecting NF-κB, a key pathway, which can lower harmful inflammatory signals and support a healthy immune response. [3]
Turmeric Curcumin
500mg
Turmeric, through its active compound curcumin, may help manage chronic inflammation by modulating key inflammatory pathways and reducing markers like C-reactive protein (CRP). [4]
Quercetin
500mg
Quercetin, a flavonoid found in fruits and vegetables, may help manage chronic inflammation by modulating the production of pro-inflammatory cytokines and enzymes. Its antioxidant properties support the reduction of oxidative stress, potentially contributing to a balanced immune response and decreased inflammation. [5]
Luteolin
100mg
Luteolin, a flavonoid found in fruits and vegetables, may help manage chronic inflammation by modulating inflammatory pathways and reducing pro-inflammatory cytokines such as TNF-α and IL-6. [6]
Rutin
100mg
Rutin, a natural compound found in foods like citrus fruits and buckwheat, may help reduce chronic inflammation by targeting key inflammation pathways like NF-κB and MAPK. It lowers inflammatory signals and enzymes while acting as an antioxidant, making it helpful for managing inflammation-related conditions. [7]
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Warnings
Avoid taking these supplements with medications such as blood thinners or specific antibiotics, as they may interact and increase risks like bleeding or reduced effectiveness. Avoid if you have allergies to their sources (e.g., citrus, dairy, soy) or conditions like kidney disease, gallstones, or hypercalcemia. Pregnant or breastfeeding individuals, or those with bleeding disorders should consult a healthcare provider before use.
Lifestyle Improvements
Inflammation is at the root of many chronic diseases and accelerated aging, but you can take steps to reduce it and improve your overall health. Here are practical lifestyle changes to incorporate into your daily routine:
Prioritize a Whole-Food Diet
Focus on nutrient-dense, unprocessed foods to minimize hidden sources of inflammation. Avoid sugar, refined starches, trans fats, and industrial seed oils, as these are key drivers of chronic inflammation. Instead, emphasize:
- Colorful fruits and vegetables rich in phytochemicals to combat oxidative stress.
- Healthy fats like extra virgin olive oil, avocados, and omega-3s from wild-caught fish.
- High-fiber foods to support gut health and reduce endotoxins that can trigger inflammation.
Move Daily
Incorporate exercise into your routine, such as cardio, resistance training, or yoga. Regular physical activity supports your immune system, balances blood sugar, and helps reduce stress, all of which lower inflammation.
Manage Stress
Chronic stress fuels inflammation, so finding ways to calm your nervous system is key. Try meditation, breathwork, or yoga. Incorporate activities like sauna therapy, cold immersion, or even a daily walk in nature to restore balance and promote relaxation.
Address Environmental Toxins
Minimize exposure to environmental toxins like pesticides, heavy metals, and synthetic chemicals in food, household products, and skincare. Simple swaps can significantly reduce your toxic burden.
Heal Your Gut
Your gut health plays a critical role in regulating inflammation. Processed foods, sugar, and low-fiber diets disrupt the microbiome, leading to metabolic endotoxemia, a condition where bacterial toxins leak into the bloodstream and activate inflammatory responses. Support a balanced microbiome by consuming fermented foods, high-fiber vegetables, and targeted gut supplements. Consider addressing food sensitivities like gluten or dairy through an elimination diet to identify and avoid triggers.
Optimize Sleep
High-quality sleep is essential for cellular repair and reducing inflammation. Aim for restorative sleep each night and establish a consistent bedtime routine to support your circadian rhythm. Poor sleep disrupts hormonal balance and increases inflammatory markers like C-reactive protein.
By tackling chronic inflammation through these foundational steps, you can significantly reduce disease risk and support optimal health at any age.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Poggioli, R., Hirani, K., Jogani, V. G., & Ricordi, C. (2023). Modulation of inflammation and immunity by omega-3 fatty acids: A possible role for prevention and to halt disease progression in autoimmune, viral, and age-related disorders. European Review for Medical and Pharmacological Sciences, 27(15), 7380–7400. https://doi.org/10.26355/eurrev_202308_33310
- Antonelli, M. J., Kushner, I., & Epstein, M. (2023). The constellation of vitamin D, the acute-phase response, and inflammation. Cleveland Clinic Journal of Medicine, 90(2), 85–89. https://doi.org/10.3949/ccjm.90a.22048
- Santus, P., Signorello, J. C., Danzo, F., Lazzaroni, G., Saad, M., & Radovanovic, D. (2024). Anti-inflammatory and anti-oxidant properties of N-acetylcysteine: A fresh perspective. Journal of Clinical Medicine, 13(14), 4127. https://doi.org/10.3390/jcm13144127
- Rapti, E., Adamantidi, T., Efthymiopoulos, P., Kyzas, G. Z., & Tsoupras, A. (2024). Potential applications of the anti-inflammatory, antithrombotic, and antioxidant health-promoting properties of curcumin: A critical review. Nutraceuticals, 4(4), 562–595. https://doi.org/10.3390/nutraceuticals4040031
- Javadi, F., Ahmadzadeh, A., Eghtesadi, S., Aryaeian, N., Zabihiyeganeh, M., & Rahimi Foroushani, A. (2016). The effect of quercetin on inflammatory factors and clinical symptoms in women with rheumatoid arthritis: A double-blind, randomized controlled trial. Journal of the American College of Nutrition, 35(1), 9–15. https://doi.org/10.1080/07315724.2016.1140093
- Conti, P., Caraffa, A., Gallenga, C. E., Ross, R., Kritas, S. K., Frydas, I., Younes, A., Di Emidio, P., Ronconi, G., & Pandolfi, F. (2021). Powerful anti-inflammatory action of luteolin: Potential increase with IL-38. Biofactors, 47(4), 451–459. https://doi.org/10.1002/biof.1718
- Ganeshpurkar, A., & Saluja, A. K. (2017). The pharmacological potential of rutin. Saudi Pharmaceutical Journal, 25(2), 149–164. https://doi.org/10.1016/j.jsps.2016.04.025
- Lorzadeh, E., Ramezani-Jolfaie, N., Mohammadi, M., Khoshbakht, Y., & Salehi-Abargouei, A. (2019). The effect of hesperidin supplementation on inflammatory markers in human adults: A systematic review and meta-analysis of randomized controlled clinical trials. Chemico-Biological Interactions, 307, 8–15. https://doi.org/10.1016/j.cbi.2019.04.016