Remedy Routes
    Longevity
    Moderate Evidence

    Inflammaging Reduction

    Decreased age-related chronic low-grade inflammation.

    TL;DR

    Chronic low-grade inflammation rises with age and tracks visceral fat, poor sleep and inactivity. Exercise and body composition do more than any anti-inflammatory supplement.

    Why It Matters

    Persistently raised CRP and IL-6 in older adults predict frailty, cardiovascular events, cognitive decline and mortality. The inflammation is usually driven by adiposity, sarcopenia, poor sleep and chronic infection burden.

    How to Measure

    Biomarkers

    hs-CRP
    IL-6
    Waist circumference
    HbA1c
    Sleep duration
    Grip strength

    Optimization Protocol

    Reduce visceral fat, since adipose tissue is a primary IL-6 source. Train resistance two to three times weekly and accumulate 150 minutes of aerobic activity. Sleep seven to nine hours, treat periodontal disease, and eat a fibre-rich, largely unprocessed diet. Omega-3 and curcumin are reasonable adjuncts once those are in place.

    Supporting Supplements

    Omega-3 Fatty Acids

    Fatty Acid
    Likely effective
    Strong Evidence

    Omega-3 reliably lowers inflammatory cytokines and is the best-supported supplement for age-related inflammation.

    Curcumin

    Compound
    Likely effective
    Moderate Evidence

    Curcumin lowers CRP and IL-6 in adults with elevated baseline inflammation.

    Quercetin

    Compound
    Mixed evidence
    Preliminary

    Quercetin has senolytic interest but human anti-inflammatory data in ageing are preliminary.

    Supporting Research

    Frequently Asked Questions

    What is inflammaging?
    A chronic, low-grade inflammatory state that increases with age, reflected in markers such as CRP and IL-6, and associated with frailty and chronic disease.
    Do anti-inflammatory supplements help?
    Omega-3 at 2-3 g/day and curcumin at 500-1,500 mg/day of a bioavailability-enhanced form lower inflammatory markers modestly. Whether that changes ageing outcomes is unproven.
    Does exercise reduce inflammation?
    Yes, consistently. Regular moderate activity lowers CRP and IL-6 over months, with effects at least as large as any supplement studied.
    Is diet important?
    Dietary patterns rich in vegetables, legumes, oily fish and olive oil associate with lower inflammatory markers than those high in refined carbohydrate and processed meat.
    Should CRP be monitored?
    High-sensitivity CRP is used in some cardiovascular risk assessment, but it fluctuates with infection and injury, so single readings mean little.
    What else drives chronic inflammation?
    Excess visceral fat, poor sleep, smoking, periodontal disease and untreated chronic infection - all more actionable than supplement choice.

    Typical Timeframe

    3-6 months

    Research Summary

    Studies7
    Supplements3
    Evidence
    Moderate Evidence

    My Notes

    Sign in to add personal notes

    This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.