Bursitis is the inflammation or swelling of a bursa, a synovial-lined, sac-like structure found near bony prominences and between bones, muscles, tendons, and ligaments. With over 150 bursae in the human body, these structures function as cushions, allowing tissues to move smoothly against one another within the musculoskeletal system. When bursitis develops, the bursa fills with excess fluid, and movement or pressure around it triggers pain. Bursitis can result from various factors, including overuse injuries, infections, trauma, and inflammatory conditions. Interestingly, the term “bursitis” may be misleading; not all cases are directly inflammatory but result from swelling due to external irritants.

The primary cause often stems from prolonged pressure, where the bursa is compressed between a bony prominence and a hard surface. Typical scenarios include students who frequently rest their elbows on desks or workers kneeling without adequate padding. Repetitive motions also often irritate the bursa, leading to inflammation. Trauma ranks as the second most common cause, occurring when direct force is applied to the bursa. The patient may often not recall a specific injury, as the initial impact can seem minor. Traumatic bursitis increases the risk of septic bursitis, typically due to direct penetration of the bursa through the skin. Though rare due to limited blood flow to the bursa, septic bursitis can also arise from hematogenous (blood to blood) spread. Staph infections are the most common causative organism in septic bursitis.

Reducing inflammation in bursitis is a crucial step toward alleviating pain, as the primary source of discomfort comes from the swollen, fluid-filled bursa pressing against surrounding tissues. Initial inflammation management can be achieved through various methods, including rest, ice application, and nonsteroidal anti-inflammatory drugs (NSAIDs). These interventions target the inflammatory mediators responsible for swelling and pain. As inflammation decreases, so does the pressure within and around the affected bursa, leading to reduced friction and less painful movement. By controlling the inflammatory response, these approaches relieve pain and promote more efficient healing, enabling the bursa to return to its normal function as a cushion for musculoskeletal motion. However, these applications only provide short-term relief; introducing certain health supplements can help keep the inflammation at bay. Here are seven supplements shown to reduce inflammation with bursitis.

Vitamin D For Bursitis

Vitamin D, a fat-soluble nutrient essential for immune function, has notable anti-inflammatory effects. Research consistently shows a correlation between low vitamin D levels and increased inflammation. For instance, a well-controlled 2019 study involving 44 women with low vitamin D levels and premenstrual syndrome found that supplementing 50,000 IU of vitamin D every 20 days over four months significantly reduced inflammation compared to a control group. 

Similar results have been observed in individuals with vitamin D deficiency and obesity, highlighting the nutrient’s role in mitigating inflammatory responses. However, because vitamin D is fat-soluble and stored in the body, adults should limit intake to 4,000 IU daily to avoid potential toxicity.

Garlic For Bursitis

Garlic, like ginger, pineapple, and fatty fish, is rich in anti-inflammatory compounds. Its primary active compound, allicin, possesses potent anti-inflammatory properties and may bolster immune defences against pathogens. A high-quality 2018 study with 51 adults with obesity found that taking 3.6 grams of aged garlic extract daily for six weeks led to significant reductions in inflammatory markers, specifically tumour necrosis factor-alpha (TNF-α) and IL-6. Researchers concluded that long-term aged garlic supplementation could lower the risk of inflammation-related chronic diseases. Garlic supplements come in various dosages and are generally safe, aside from garlic breath, with minimal side effects. A daily intake of 2 grams of fresh garlic (roughly one clove) may provide meaningful anti-inflammatory benefits.

Bromelain For Bursitis

Bromelain is a potent enzyme found in pineapple, responsible for the fruit’s astringent quality and the characteristic burning sensation when consumed in large amounts. Bromelain exhibits anti-inflammatory effects comparable to nonsteroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects. Although research on bromelain’s anti-inflammatory benefits in humans is limited, it has shown promise in reducing postoperative inflammation, such as in individuals recovering from wisdom tooth extraction. Bromelain supplements typically provide around 500 mg per serving and are generally well-tolerated, with no significant side effects reported.

Resveratrol For Bursitis

Resveratrol, a potent antioxidant found in grapes, blueberries, and other purple-skinned fruits, is also present in red wine, dark chocolate, and peanuts. It has been studied extensively for its anti-inflammatory properties, particularly in chronic conditions like liver disease, ulcerative colitis (UC), and obesity, as well as in healthy individuals. In a 2015 study, participants with UC who took 500 mg of resveratrol daily for six weeks reported reduced inflammation, improved quality of life, and fewer UC symptoms compared to those taking a placebo. 

A 2019 review also linked resveratrol to increased calorie burning and potential fat reduction. However, its bioavailability remains a limiting factor, warranting further research. Resveratrol supplements typically offer 150–500 mg per dose. They are generally safe, though individuals on blood thinners should consult a healthcare professional before use.

Fish Oil For Bursitis

Fish oil supplements are rich in omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), known for their anti-inflammatory benefits in managing diabetes and heart disease. The body converts these omega-3s into ALA, an essential fatty acid with various health benefits. DHA, in particular, has demonstrated anti-inflammatory effects by lowering cytokine levels and supporting gut health. It may also reduce exercise-induced inflammation and muscle damage, though further studies are needed. 

Research indicates that DHA supplementation can significantly lower inflammatory markers compared to a placebo. Fish oil supplements under 2 grams of combined EPA and DHA are generally safe. However, side effects like fishy burps, bad breath, heartburn, or gastrointestinal discomfort may occur. Those with compromised immune systems or taking blood thinners should consult a healthcare professional before using them.

Ginger Root For Bursitis

Ginger root, widely used in cooking and traditional medicine, is also a popular remedy for indigestion and nausea, including morning sickness. Its active compounds, gingerol and zingerone, are known for their anti-inflammatory effects, which may benefit conditions like type 2 diabetes. Regular ginger intake has been linked to improved HbA1c levels, indicating better blood sugar control over time. 

In a 2014 study, people with diabetes who took 1,600 mg of ginger daily for 12 weeks experienced significant improvements in blood sugar control and reductions in inflammation compared to a control group. A 2015 study also found that women with breast cancer who were supplemented with ginger had lower levels of inflammatory markers, particularly CRP and IL-6, with even better results when combined with exercise. Consuming up to 2 grams of ginger daily is generally safe; however, higher doses may have a blood-thinning effect, so individuals on blood-thinning medication should consult a healthcare professional before taking large amounts.

Curcumin For Bursitis

Curcumin, the active compound in turmeric, is renowned for its potent anti-inflammatory properties and distinct yellow colour. Used widely in Indian cuisine, curcumin has shown promise in reducing inflammation in conditions like diabetes, heart disease, inflammatory bowel disease, and certain cancers. It may also help manage symptoms of osteoarthritis and rheumatoid arthritis. 

A 2015 randomised controlled trial found that individuals with metabolic syndrome who took curcumin had significantly reduced levels of inflammatory markers, such as C-reactive protein (CRP) and malondialdehyde, compared to a placebo group. Similarly, a 2014 study involving 80 cancer patients taking 150 mg of curcumin daily for eight weeks reported marked decreases in inflammation markers and an improved quality of life. However, curcumin’s bioavailability is limited, meaning the body poorly absorbs it. Black pepper, containing the compound piperine, can enhance curcumin absorption significantly, which is why many curcumin supplements include piperine. Using turmeric with black pepper in cooking can also optimise absorption. Up to 500 mg of curcumin daily is generally safe. However, higher doses may cause nausea, diarrhoea, or headache in some individuals.

Conclusion

Managing the inflammation associated with bursitis is essential for alleviating pain and promoting healing. While conventional treatments like rest, ice, and NSAIDs provide short-term relief, incorporating anti-inflammatory supplements can help maintain long-term control over inflammation. Supplements such as vitamin D, garlic, bromelain, resveratrol, fish oil, ginger, and curcumin can reduce inflammatory markers and improve symptoms in various conditions, including bursitis. These natural alternatives can complement traditional treatments, offering a holistic approach to managing the condition. 

However, to ensure safety and maximise their benefits, it is essential to consult a healthcare professional before using these supplements, particularly for individuals with existing medical conditions or those on blood-thinning medications.