Holistic Botanicals · Complete Reference

Anti-Inflammatory & Antioxidant Botanicals

A practitioner-level reference covering plant medicines that address chronic inflammation, oxidative stress, and free radical damage — foundational to virtually every chronic disease process.

How to use this reference: Inflammation is a process, not a single target. The most effective botanical protocols combine compounds with complementary mechanisms — NF-κB inhibition, COX/LOX inhibition, Nrf2 activation, and direct radical scavenging — rather than relying on a single agent.

Curcumin (Curcuma longa)

Key Compounds: Curcumin, demethoxycurcumin, bisdemethoxycurcumin (curcuminoids)

Mechanism: Curcumin is one of the most studied natural NF-κB inhibitors, blocking the transcription of over 200 pro-inflammatory genes. Also inhibits COX-2, LOX, iNOS, and TNF-α. Activates Nrf2 — the master antioxidant pathway — upregulating glutathione, SOD, and catalase. Poorly absorbed without enhancement strategies.

Applications: Systemic inflammation, joint pain, IBD, neuroinflammation, metabolic syndrome, cancer adjunct support, liver protection.

Dosing: Phytosome (Meriva): 500–1,000 mg 2× daily. BCM-95 or Bioperine-enhanced: 500–1,500 mg/day. Lipid-soluble forms with meals. Standard powder (low bioavailability): 2–4g/day with black pepper.

Cycling: Can be used long-term. Reassess at 3–6 months. No significant cycling requirement for most formulas.

Cautions: May thin blood — caution with anticoagulants. High doses may cause GI distress. Avoid therapeutic doses in gallbladder disease (bile-stimulating). May interact with chemotherapy agents — always check oncology protocols.

Boswellia (Boswellia serrata)

Key Compounds: AKBA (acetyl-keto-beta-boswellic acid), boswellic acids

Mechanism: AKBA selectively inhibits 5-lipoxygenase (5-LOX), blocking leukotriene synthesis — a key pathway in inflammatory bowel disease, asthma, and joint inflammation. Unlike NSAIDs, does not inhibit COX enzymes or damage the GI mucosa. Also inhibits MMP-3 (collagen-degrading enzyme), protecting joint tissue.

Applications: Osteoarthritis, IBD (Crohn’s, UC), asthma, neuroinflammation, joint pain, pain management.

Dosing: AKBA-standardized extract (30% AKBA): 100–250 mg/day. Standard boswellic acid extract (65% boswellic acids): 300–1,200 mg/day in divided doses. Take with a fatty meal for best absorption.

Cycling: Effects accumulate over 4–8 weeks. Suitable for long-term use. Reassess at 6 months.

Cautions: Generally very well tolerated. Rare GI upset. Avoid in pregnancy. May interact with anti-inflammatory drugs (additive effect).

Quercetin (Quercus robur and multiple plant sources)

Key Compounds: Quercetin (flavonol), quercetin-3-glucoside

Mechanism: Quercetin inhibits histamine release from mast cells and basophils (natural antihistamine), inhibits NF-κB and MAPK inflammatory signaling, and acts as a potent zinc ionophore — facilitating zinc entry into cells where it inhibits viral RNA polymerase. Also demonstrates senolytic activity (clearing senescent cells) at higher doses.

Applications: Seasonal allergies, mast cell activation, viral infection support, senescence, joint inflammation, cardiovascular protection, COVID-19 adjunct research.

Dosing: Quercetin phytosome (Sophora japonica): 250–500 mg 2× daily. Standard quercetin: 500–1,000 mg 2× daily with bromelain (enhances absorption). Senolytic protocol: 1,000–1,500 mg/day in 2–3 day pulses monthly.

Cycling: Daily use: continuous. Senolytic use: pulse dosing (2–3 days on / 4 weeks off).

Cautions: Mild anticoagulant effect. High doses may inhibit thyroid peroxidase — caution in hypothyroidism. Monitor with quinolone antibiotics (possible interaction).

Green Tea / EGCG (Camellia sinensis)

Key Compounds: EGCG (epigallocatechin gallate), EGC, ECG, EC

Mechanism: EGCG is one of the most potent plant-derived antioxidants, scavenging reactive oxygen species and chelating pro-oxidant metals (iron, copper). Inhibits NF-κB, activates Nrf2, and inhibits mTOR — supporting autophagy and longevity pathways. Demonstrates anti-cancer activity via inhibition of VEGF (angiogenesis) and EGFR signaling.

Applications: Oxidative stress, metabolic syndrome, cancer prevention/adjunct, cardiovascular protection, neurodegeneration, fat metabolism, viral infection.

Dosing: Standardized EGCG extract (50% EGCG): 400–800 mg/day. Whole green tea extract: 500–1,500 mg/day. Best taken away from meals (iron chelation reduces mineral absorption). Decaffeinated forms available.

Cycling: Suitable for long-term use. High-dose therapeutic use: 3–6 months on / 1 month off.

Cautions: High doses on empty stomach may cause nausea. Hepatotoxicity reported with very high doses (>800 mg EGCG) — use standardized extracts within range. Inhibits iron absorption — separate from iron supplements by 2+ hours. Caffeine-containing forms contraindicated with MAOIs.

Resveratrol (Polygonum cuspidatum, Vitis vinifera)

Key Compounds: Trans-resveratrol, pterostilbene (methylated analog)

Mechanism: Activates sirtuins (SIRT1/SIRT3) — NAD+-dependent deacetylases involved in longevity, mitochondrial biogenesis, and DNA repair. Inhibits NF-κB and COX-2. Demonstrated to extend lifespan in multiple model organisms. Pterostilbene is more bioavailable and longer-acting than resveratrol.

Applications: Longevity support, cardiovascular protection, metabolic syndrome, neurodegeneration, estrogen metabolism (modulates ER-α/ER-β), cancer adjunct research.

Dosing: Trans-resveratrol: 250–1,000 mg/day (micronized for best absorption). Pterostilbene: 50–250 mg/day (more potent per mg). Take with a fat-containing meal.

Cycling: Can be used long-term. High-dose use: 3–6 months on / 1 month off.

Cautions: Estrogenic activity — use caution in ER+ breast cancer history (though evidence is complex — discuss with oncologist). May thin blood. High doses may paradoxically inhibit sirtuins.

Milk Thistle / Silymarin (Silybum marianum)

Key Compounds: Silymarin complex (silybin, silydianin, silychristin)

Mechanism: Silybin stabilizes hepatocyte cell membranes, preventing toxin entry and supporting phase I/II detoxification enzyme activity. Strongly antioxidant via direct radical scavenging and Nrf2 activation. Inhibits liver fibrosis by suppressing TGF-β signaling. Also demonstrates anti-inflammatory and anti-cancer properties.

Applications: Liver protection, NAFLD, hepatitis support, medication-induced liver stress, heavy metal detox support, antioxidant baseline.

Dosing: Silymarin phytosome (Siliphos): 120–240 mg 2× daily. Standard silymarin extract (70–80%): 140–420 mg 3× daily. Take with meals.

Cycling: Suitable for extended use. No significant cycling requirement. Reassess at 6 months.

Cautions: Very well tolerated. Mild laxative effect possible. May lower blood sugar — monitor in diabetics. Possible interaction with medications metabolized by CYP3A4 and CYP2C9.

• Core inflammation stack: Curcumin + Boswellia — complementary COX/LOX + NF-κB inhibition; strong clinical evidence for joint and bowel disease
• Antioxidant longevity stack: EGCG + Resveratrol + Quercetin — Nrf2 activation, sirtuin support, and mast cell modulation
• Liver/detox antioxidant stack: Milk Thistle + Curcumin + Quercetin — support hepatic detox phases and protect against oxidative burden
• Mast cell/allergy stack: Quercetin + Boswellia + Nettle leaf — covers histamine, leukotrienes, and mast cell stabilization
• Absorption note: All fat-soluble botanicals (curcumin, boswellia, EGCG, resveratrol) absorb significantly better with a fat-containing meal

Disclaimer

This reference is for educational purposes only and does not constitute medical advice. Botanical medicines are potent — dosing, cycling, and contraindications should be reviewed with a qualified practitioner. Not intended to diagnose, treat, cure, or prevent any disease.