“We’ve all heard the saying ‘you are what you eat,’ but really, you are what you absorb,” Petrick said.
But here’s the thing: inflammation itself isn’t bad. In fact, it’s essential.
“Inflammation is like fire,” said Brittany Petrick, a licensed acupuncturist and owner of Harmonizing Healthcare in Flagstaff. “Acute inflammation is like a controlled campfire: intentional, protective and helps the body heal. Chronic inflammation is more like a wildfire. It burns through energy, damages healthy tissue and leaves the system depleted.”
Acute inflammation is the body’s built-in healing response. It helps repair tissue, fight infection and restore balance after injury or stress. Chronic inflammation, on the other hand, occurs when that fire never fully goes out. The body remains stuck in a low-grade stress response, which can contribute to joint pain, digestive issues, cardiovascular strain, hormone imbalance, autoimmune flares and ongoing fatigue.
Turmeric has become increasingly popular in conversations around inflammation, and for good reason. Its active compound, curcumin, is known to interact with inflammatory pathways in the body.
But turmeric is not a one-size-fits-all solution.
“Think of it like a traffic controller,” Petrick said. “It helps move things when they get stuck. But just because it’s natural doesn’t mean it’s for everyone.”
Because turmeric has circulation-stimulating and blood-moving properties, she advises caution for women who are pregnant or experience heavy menstrual bleeding, and those taking blood thinners or have gallbladder disease or certain autoimmune conditions.
One of the biggest misconceptions about supplements is that taking them automatically means they’re working.
“We’ve all heard the saying ‘you are what you eat,’ but really, you are what you absorb,” Petrick said. “If digestion is compromised, absorption is compromised. You can have the best diet and supplements in the world, but if your gut isn’t functioning well, you’re not getting the full benefit.”
She explained that turmeric is best absorbed when it is combined with black pepper and taken with a high-quality fat, noting not all fats are equal. Omega-3 fats help calm inflammatory signaling in the body and are found in foods like wild salmon, flaxseed, chia seeds, walnuts, olives and extra virgin olive oil. These fats support cellular health and help balance the body’s inflammatory response.
Omega-6 fats, on the other hand, are already abundant in the modern diet, especially from corn oil, generic vegetable oil and soybean and canola oil. These oils are heavily used in processed foods, packaged snacks, restaurant frying and commercial salad dressings. When consumed in excess, they can tip the body toward increased inflammation.
“Balancing your omega-3 to omega-6 ratio may have more long-term impact than any supplement,” Petrick noted. “For many people, reducing corn and vegetable oils while increasing high-quality omega-3 fats is one of the most powerful first steps.”
She also recommends considering a gentle 13- to 15- hour overnight fast, which research shows can significantly reduce inflammation markers and reduce the amount of sugar in your diet. (Note: fasting is not appropriate for everyone, including pregnant women, people who are underweight or those experiencing significant adrenal fatigue.)
If turning to supplements to aid in reducing inflammation, the form you choose matters, too. Liquid extracts absorb quickly and can be more effective for acute pain, but they may be harder on sensitive stomachs. Capsules absorb more slowly, making them gentler and often better for long-term use.
Supplements are more concentrated, but more isn’t always better. For most people, 500 milligrams twice a day with meals is plenty. Higher doses may be appropriate short-term, but long-term mega-dosing can backfire. Taking too much can actually leave people feeling worse, fatigued, drained or uncomfortable, which is a sign to stop or lower the dose.
One of the biggest myths around inflammation is that it needs to be eliminated entirely.
“That’s not the goal,” Petrick said. “Inflammation is essential. The problem is when the body gets stuck in it.”
Turmeric doesn’t cure inflammation. Instead, it helps open pathways, improve circulation and support the body while you address the root cause, whether that’s diet, stress, sleep, hormones or food sensitivities.
“It’s not a magic bullet,” Petrick said. “It’s support while you do the deeper work. If you’re taking something forever, without addressing the underlying cause, you’re likely not getting to the root of the problem.”
Used wisely, turmeric can help the body do what it’s designed to do: restore balance on its own. FBN
By Mary Marini Parra, FBN
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