Supplements-anti-inflammatory.

Omega -3s.  Usually obtained from fish or algae, omega-3s act as precursors to postaglandin E3, one of the body's most potent anti-inflammatory compounds.  Research shows the key omega-3s--EPA and DHA---also fight inflammation and pain.  Dose: 600-2000 mg EPA and DHA combined. 

Gamma-linolenic acid.  Although technically an omega-6 fatty acid, plant-derived gamma-linolenic acid (GLA) oil behaves more like an omega-3.  It's a precursor to prostaglandin E1, another anti-inflammatory compound.  Some studies have found that GLA lessens rheumatoid arthritis symptoms.  Doses: 300-1,500 mg daily.

Curcumin.  An extract made from turmeric root, curcumin blocks several of the body's inflammation-promoting compounds, including COX-2 enzyme.  Doses:  500-2,000 daily.

Herbs.  Ginger and rosemary are superb natural anti-inflammatory herbs.  Because herbs usually work by different biochemical pathways, taking a combination can be more effective.  Dose:  Follow the label directions, but you can usually use lower doses when combining two or more herbs.  Try: New Chapter Zyflamend, which combines several anti-inflammatory herbs.

Vitamin C.  This vitamin is essential to make  collagen, a protein found in skin, muscle, cartilage, and bone--the tissues that get damaged when exercising.  Extra vitamin C encourages healing.  Doses:  1,000mg one to three times daily.

Vitamin D.  Low levels of vitamin D are strongly associated with chronic pain, particularly back and nerve pain.  Doses:  2,000 mg daily.

Pycnogenol.  This  patented extract of French maritime pine back contains 40 antioxidants and anti-inflammatory constituents, mostly polyphenols and flavonoids.  One study found that it reduced pain and stiffness in people with osteoarthritis.  Pycnogenol blocks the activity of several inflammation-promoting substances, including the COX-2 enzyme.  Dose:  At least 50 mg three times daily.

Arnica.  This analgesic herb promotes healing.  In an herbal or homeopathic topical ointment, Arnica montana can ease sore muscles as well.  Comfrey, aloe, and St. John' wort also battle inflammation and pain.  Dose:  Follow package directions; apply to sore area, but not to open wounds.  Try:  Boiron Arnicare Gel.

Information provides by Jack Challem.