immune · Outcome
Systemic low-grade inflammation. Tracked by hs-CRP, IL-6, and TNF-alpha. Chronic elevation accelerates almost every age-related disease.
How to measure: hs-CRP from a standard panel (target under 1 mg/L). IL-6 if available. ESR is older but still informative.
Three levers, one stack. Each works through a different mechanism. They compound.
27% lower inflammation
2-3 g combined EPA/DHA · With largest meal
Effect size
Corpus
159 papers
range 0.1–63 · n=6 quantitative claims
“Higher CRP levels were associated with a decreased likelihood of being a 'good responder' to multidomain intervention, with an odds ratio of 0.48.”
Why: Mechanism is well-characterized (specialized pro-resolving mediators from EPA/DHA). Most people are deficient because Western diets are omega-6 dominant. Aim for an Omega-3 Index of 8% or higher if you measure.
See the studiesNoticeable
150-240 min/week at conversational pace · 3-5 sessions weekly
Effect size
Corpus
12 papers
8 small · 5 moderate · 1 large · 2 unclear
“Exercise significantly reduces interleukin-6 (IL-6) levels in older adults.”
Why: Regular cardio is the most powerful anti-inflammatory intervention that doesn't come in a bottle. Effect compounds with weight loss but holds in weight-stable trials.
Small effect
2-3 servings per week · Anytime
Effect size
Corpus
None
Why: Eating fish beats taking capsules on most outcomes. The protein and selenium load matters too.
See the studiesEverything we found, ranked by how strongly we recommend it. Tap any to see the studies.
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Every pick has two signals. They answer different questions and we never bundle them into one number.
Effect size
How big is the change on inflammation status, in the units that matter for this outcome.
Confidence
How sure are we the effect is real for inflammation status, given the studies we have.
For every pick, the “papers” number is how many studies we've cataloged that test this entity for inflammation status. “Favorable” means the study reported the direction you want.
The tier badge (S, A, B…) on the entity itself is its overall research confidence across all outcomes. It's the same letter wherever you see this entity on the site, not specific to inflammation status.
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