Best Supplements for C-Reactive Protein (Inflammation): What the Evidence Actually Shows

Here's a surprising fact: the most popular anti-inflammatory supplements aren't the best-studied ones. Most people reach for curcumin or vitamin C when CRP is high. But the strongest evidence points to less obvious choices — berberine, melatonin, and a prebiotic fiber called inulin.

Berberine tops the list. Data from over 4,600 patients shows it lowers CRP, blood sugar, and cholesterol at the same time. Melatonin — yes, the sleep supplement — cuts multiple inflammation markers at once. And inulin works through your gut to calm whole-body inflammation over time.

Want to start somewhere? Try berberine at 500 mg, two to three times daily with meals. Or melatonin at 3–5 mg before bed. Or mix 5–10 grams of inulin into food or drinks each day. Talk to your doctor first, especially if you take medications. And remember: no pill replaces exercise, sleep, and a healthy diet.

If your CRP is elevated and you're looking for supplement options, here's where the evidence stands:

Tier 1 — Strong Evidence (Proven): 1. Berberine — The strongest direct evidence for CRP reduction, backed by the largest patient pool (4,600+ patients across 52 trials). Also improves blood sugar and cholesterol. 2. Melatonin — Reduces multiple inflammatory markers (IL-1, TNF) with 28 studies supporting it. Bonus: improves sleep, which itself reduces inflammation. 3. Inulin — A prebiotic fiber that lowers CRP through gut health. Best evidence in overweight and obese individuals. 4. Creatine — Suggests a ~22% CRP reduction, though the evidence base is smaller and needs more dedicated trials. 5. Coenzyme Q10 — Solid evidence from 29 studies, especially for people on statins or with heart conditions. 6. Boswellia Serrata — Five positive RCTs, particularly for joint-related inflammation.

Tier 2 — Moderate Evidence (Suspected): 7. Vitamin C — Real but modest CRP reduction (0.23 mg/L). Best for those with low intake. 8. Vitamin E — Strongest data in women with PCOS (0.60 ng/mL CRP reduction). Use with caution at high doses. 9. Curcumin — Despite being the most-studied supplement here (74 studies), bioavailability issues and inconsistent results keep it in Tier 2. 10. Zinc — Significant CRP reduction in meta-analyses, especially in deficient individuals.

The ranking may surprise you. Curcumin and vitamin C — the supplements most people associate with inflammation — actually have weaker or less consistent evidence than berberine, melatonin, and inulin.

C-reactive protein (CRP) is a substance your liver makes when there's inflammation somewhere in your body. Think of it as a smoke alarm — it doesn't tell you exactly where the fire is, but it tells you something is burning.

Doctors measure CRP with a simple blood test. The high-sensitivity version (hs-CRP) detects even low levels of chronic inflammation. Here's how to read your results:

- Below 1.0 mg/L: Low inflammation risk - 1.0–3.0 mg/L: Moderate risk - Above 3.0 mg/L: High risk of chronic inflammation - Above 10 mg/L: Likely an acute infection or injury

Why CRP matters: Chronic, low-grade inflammation — the kind that keeps CRP between 1 and 10 — is linked to heart disease, type 2 diabetes, certain cancers, Alzheimer's disease, and autoimmune conditions. Elevated CRP independently predicts future heart attacks, even when cholesterol looks fine.

What drives CRP up? Excess body fat (especially belly fat), poor sleep, chronic stress, smoking, processed food, a sedentary lifestyle, and underlying infections or autoimmune conditions.

The foundation comes first. Before reaching for supplements, the most powerful CRP-lowering tools are: losing excess weight, exercising regularly (even 30 minutes of walking daily), sleeping 7–9 hours per night, managing stress, and eating more vegetables, fruits, and omega-3-rich foods. Supplements work best layered on top of these habits — not as substitutes.

Berberine is a bright yellow compound found in plants like goldenseal, Oregon grape, and barberry. It has been used in traditional Chinese and Ayurvedic medicine for thousands of years. Over the last two decades, it has become one of the most rigorously studied natural supplements for metabolic health.

What the evidence shows: Berberine has the most impressive CRP data of any supplement on this list. A meta-analysis of 52 randomized controlled trials — involving 4,616 patients with metabolic syndrome and related conditions — found that berberine significantly reduced CRP. The same analysis showed it lowered TNF-alpha, another major inflammatory marker.

But berberine doesn't stop at inflammation. It also lowers blood sugar (comparably to metformin in some studies), reduces LDL cholesterol, and improves insulin sensitivity. This triple benefit makes it uniquely valuable when elevated CRP is driven by metabolic dysfunction — a very common scenario.

How it works: Berberine activates AMPK (AMP-activated protein kinase), sometimes called the body's "metabolic master switch." AMPK activation improves how cells handle glucose and fat, reduces oxidative stress, and directly suppresses inflammatory signaling through NF-kB.

Dosing: Most clinical studies use 500 mg taken two to three times daily with meals, totaling 1,000–1,500 mg per day. Taking it with food improves absorption and reduces stomach upset. Start with 500 mg once daily and work up.

Who benefits most: People with metabolic syndrome, type 2 diabetes, prediabetes, high cholesterol, or obesity-related inflammation. If your CRP is elevated alongside blood sugar or lipid problems, berberine tackles multiple issues at once.

Important caveats: Berberine can cause GI side effects — diarrhea, constipation, gas, or cramping — especially when starting. It interacts with medications processed by liver enzymes (CYP2D6, CYP3A4), including metformin, statins, and certain blood pressure drugs. Do not use during pregnancy. Always tell your doctor if you're adding berberine.

Most people know melatonin as a sleep aid. Few realize it's also a powerful anti-inflammatory and antioxidant molecule. Your body produces melatonin naturally in the pineal gland, primarily at night, but production drops significantly with age.

What the evidence shows: A meta-analysis of 31 studies (1,517 participants) found that melatonin supplementation significantly reduced interleukin-1 (IL-1), a key inflammatory cytokine. It also reduced TNF-alpha, though this finding was sensitive to outlier studies — the effect is real but variable.

How it works: Melatonin fights inflammation on multiple fronts. It directly scavenges free radicals that trigger inflammatory signaling. It suppresses NF-kB activation. It reduces the production of pro-inflammatory cytokines. And it boosts antioxidant enzymes like superoxide dismutase and glutathione peroxidase. On top of all that, better sleep itself reduces inflammation — so melatonin delivers a two-for-one benefit.

Dosing: For anti-inflammatory purposes, studies use doses from 3 mg to 10 mg, taken 30–60 minutes before bedtime. Start at 3–5 mg. Higher doses don't always work better — some people respond best to lower amounts. Work with your doctor if considering doses above 10 mg.

Who benefits most: Older adults (who produce less melatonin naturally), shift workers, people with sleep disorders, and anyone whose inflammation may be partly driven by poor sleep or circadian disruption. Also promising for autoimmune and rheumatological conditions.

Important caveats: Melatonin can cause morning grogginess, vivid dreams, or headaches. It may interact with blood thinners, diabetes medications, immunosuppressants, and birth control pills. The TNF-alpha reduction data is less robust than the IL-1 data. Long-term safety data at high doses remains limited.

Inulin is a soluble fiber found naturally in chicory root, garlic, onions, leeks, asparagus, and bananas. As a prebiotic, it feeds the beneficial bacteria in your gut — and this turns out to be a surprisingly effective way to reduce whole-body inflammation.

What the evidence shows: A meta-analysis of 10 studies found that inulin-type fructans significantly reduced CRP in overweight and obese individuals. Across 22 studies (17 RCTs), the evidence consistently supports a modest but real anti-inflammatory effect. The same meta-analysis also found that inulin reduced ghrelin (a hunger hormone), suggesting additional benefits for appetite control.

How it works: You can't digest inulin — but your gut bacteria can. They ferment it into short-chain fatty acids (SCFAs), especially butyrate. Butyrate strengthens the gut lining, preventing inflammatory molecules from leaking into the bloodstream (sometimes called "leaky gut"). SCFAs also directly signal immune cells to dial down inflammatory activity. Over weeks, inulin shifts your microbiome toward healthier, more anti-inflammatory species like Bifidobacteria.

Dosing: Most studies use 8–12 grams per day. Start with 3–5 grams daily and increase gradually over one to two weeks to minimize gas and bloating. Inulin powder mixes easily into smoothies, yogurt, oatmeal, or coffee. Chicory root inulin is the most commonly studied form.

Who benefits most: Overweight or obese individuals with elevated CRP, people with poor gut health or low fiber intake, and those who prefer a food-based approach. Inulin is particularly appealing because it addresses a root cause of inflammation (gut dysbiosis) rather than masking symptoms.

Important caveats: Gas and bloating are common at first. People with IBS, particularly those sensitive to FODMAPs, may not tolerate inulin well. The CRP reduction is modest in magnitude. Expect 4–8 weeks before seeing meaningful changes. This is a long-term gut health strategy, not a quick fix.

Creatine is best known for boosting athletic performance, but emerging evidence suggests it may also reduce inflammation. Your body makes creatine naturally, and it's found in red meat and fish. As a supplement, creatine monohydrate is one of the most extensively studied and safest options available.

What the evidence shows: Six studies (4 RCTs and 2 meta-analyses) suggest creatine supplementation may reduce CRP by approximately 22%. That's a notable magnitude, but the evidence base is smaller than the top three supplements. An important caveat: some of the cited meta-analyses examine creatine kinase as a diagnostic biomarker rather than creatine supplementation for inflammation. The specific anti-inflammatory evidence, while promising, needs more dedicated research.

How it works: Creatine's anti-inflammatory mechanism isn't fully mapped, but several pathways are plausible. Creatine supports cellular energy production (ATP), helping cells manage stress more effectively. It may reduce oxidative stress by stabilizing mitochondrial function. It also appears to modulate immune cell activity and may dampen pro-inflammatory cytokine production during exercise and recovery.

Dosing: The standard maintenance dose is 3–5 grams per day. Some protocols include a loading phase (20 grams per day for 5–7 days), but this isn't necessary for anti-inflammatory benefits. Creatine monohydrate is the most studied and cost-effective form.

Who benefits most: Active individuals, older adults experiencing age-related muscle loss (sarcopenia), and regular exercisers who want to support recovery while reducing inflammation.

Important caveats: The CRP-specific evidence is based on fewer studies than other supplements here. The 22% reduction figure needs confirmation in larger, dedicated trials. Creatine may cause minor water weight gain. People with kidney disease should consult their doctor. The supplement is extremely safe for healthy individuals, but the anti-inflammatory claim is less established than its performance benefits.

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant your body produces and uses for cellular energy. It's concentrated in organs with high energy demands — the heart, liver, and kidneys. Production declines with age and drops further with statin use.

What the evidence shows: Twenty-nine studies (21 RCTs and 5 meta-analyses) support CoQ10's ability to reduce CRP and other inflammatory markers. The evidence is particularly strong in people with cardiovascular disease, heart failure, and type 2 diabetes.

How it works: CoQ10 operates at the intersection of energy production and antioxidant defense. In mitochondria, it helps generate ATP (cellular energy). As an antioxidant, it neutralizes free radicals that trigger inflammatory cascades. By reducing oxidative stress at the cellular level, CoQ10 lowers the upstream signals that cause your liver to produce CRP. It also appears to directly modulate NF-kB, the master inflammatory signaling pathway.

Dosing: Most studies use 100–300 mg per day. Take it with a meal containing fat — CoQ10 is fat-soluble, and absorption improves significantly with dietary fat. Ubiquinol (the reduced form) is generally better absorbed than ubiquinone (the oxidized form), especially in older adults.

Who benefits most: People taking statins (which deplete CoQ10), those with heart disease or heart failure, individuals with type 2 diabetes, and older adults. If you're on a statin and have elevated CRP, CoQ10 is a particularly logical addition.

Important caveats: Quality and formulation matter — look for reputable brands with third-party testing. Effects may take 4–12 weeks to appear. CoQ10 can interact with blood thinners like warfarin. Doses above 300 mg don't appear to provide additional anti-inflammatory benefit. Generally very well tolerated, with mild digestive upset as the most common side effect.

Boswellia serrata, commonly known as Indian frankincense, has been used in Ayurvedic medicine for centuries to treat inflammatory conditions. Its active compounds — boswellic acids — have a unique mechanism that sets this supplement apart.

What the evidence shows: Six studies (5 RCTs) support Boswellia's anti-inflammatory effects, with particular strength in joint inflammation and CRP reduction. No meta-analyses are available yet, but the consistency of positive results across five randomized trials is encouraging.

How it works: Boswellic acids inhibit 5-lipoxygenase (5-LOX), an enzyme that produces leukotrienes — inflammatory molecules involved in pain, swelling, and tissue damage. This is a different pathway than what NSAIDs target (COX enzymes), making Boswellia complementary to conventional anti-inflammatory approaches. One boswellic acid in particular — AKBA (acetyl-11-keto-β-boswellic acid) — also inhibits NF-kB.

Dosing: Studies use 150–250 mg per day of standardized extract. Look for products standardized to at least 30% boswellic acids, with AKBA content specified when possible. Some formulations use higher doses (300–500 mg) with good tolerability.

Who benefits most: People with osteoarthritis, rheumatoid arthritis, inflammatory bowel disease, or other conditions where joint or tissue inflammation drives CRP elevation. Especially appealing for those looking to reduce NSAID use.

Important caveats: The evidence base is still growing — five RCTs is solid but not as robust as supplements with dozens of trials and meta-analyses. Product quality varies enormously; some extracts contain very little active AKBA. May cause mild GI upset. Long-term safety data beyond six months is limited. Not recommended during pregnancy.

Vitamin C is an essential nutrient and one of the most widely used supplements in the world. Its role in immune function is well known, but its specific effect on CRP is more modest than many people expect.

What the evidence shows: A meta-analysis of 12 studies found that vitamin C supplementation reduced CRP by 0.23 mg/L. That's statistically significant but clinically small — it might move your CRP from 3.0 to 2.77, for example. Across 40 studies (20 RCTs and 5 meta-analyses), the pattern is consistent: a small, real anti-inflammatory effect.

How it works: Vitamin C is a potent water-soluble antioxidant. It neutralizes free radicals in blood and tissues, reducing the oxidative stress that triggers inflammatory signaling. It also regenerates other antioxidants like vitamin E and supports immune cell function.

Dosing: Studies typically use 500–1,000 mg per day. Doses above 2,000 mg offer no additional anti-inflammatory benefit and increase side effect risk. Divided doses (e.g., 500 mg twice daily) may maintain more consistent blood levels.

Who benefits most: People with low dietary vitamin C intake, smokers (who need 35 mg more per day than non-smokers), and those recovering from illness. If you already eat plenty of fruits and vegetables, supplemental vitamin C may add little CRP benefit.

Important caveats: The CRP reduction is real but small — don't expect dramatic changes from vitamin C alone. High doses can cause diarrhea, nausea, and kidney stones in susceptible individuals. Best viewed as a supporting player rather than a primary anti-inflammatory supplement.

Vitamin E is a group of fat-soluble antioxidants, with alpha-tocopherol being the most common form in supplements. It protects cell membranes from oxidative damage and plays a role in immune function.

What the evidence shows: A meta-analysis of 10 RCTs (504 participants) found that vitamin E reduced hs-CRP by 0.60 ng/mL in women with polycystic ovary syndrome (PCOS). The same analysis showed triglyceride benefits. Across 58 studies (39 RCTs and 8 meta-analyses), the evidence base is substantial — but the strongest data comes from PCOS populations specifically.

How it works: Vitamin E interrupts lipid peroxidation — the chain reaction where free radicals damage fatty cell membranes. By protecting membranes, it reduces the release of pro-inflammatory signals. It also modulates immune cell activity and may suppress production of inflammatory cytokines and prostaglandins.

Dosing: Studies typically use 400–800 IU per day. Mixed tocopherols (containing alpha, beta, gamma, and delta forms) are preferred over alpha-tocopherol alone, since gamma-tocopherol has its own anti-inflammatory properties. Take with a fat-containing meal.

Who benefits most: Women with PCOS, people with metabolic syndrome, and those with documented vitamin E deficiency. May also benefit people with non-alcoholic fatty liver disease (NAFLD).

Important caveats — and this one is critical: A large meta-analysis (Miller et al. 2005) found that high-dose vitamin E above 400 IU daily was associated with a small increase in all-cause mortality. While debated, this means high-dose vitamin E should not be taken casually. It increases bleeding risk and interacts with blood thinners. The strongest CRP evidence is in PCOS — results may not generalize broadly. Stick to moderate doses and use mixed tocopherols.

Curcumin — the active compound in turmeric — is perhaps the most popular "natural anti-inflammatory" supplement in the world. It has an enormous research base: 74 studies, 51 RCTs, and 17 meta-analyses. So why is it ranked 9th?

Because volume of research isn't the same as consistency of results.

What the evidence shows: A meta-analysis of 32 trials (2,038 participants) found that curcumin reduced TNF-alpha by 3.13 pg/mL and MCP-1 by 2.48 pg/mL — meaningful reductions in key inflammatory markers. However, the overall CRP effect is modest (approximately 2% reduction) and varies widely between studies. Some trials show impressive results; others show almost nothing.

How it works: Curcumin is pleiotropic — it affects many biological pathways at once. It inhibits NF-kB, suppresses COX-2 and 5-LOX enzymes, reduces production of TNF-alpha, IL-1, and IL-6, and has direct antioxidant activity. On paper, it's an ideal anti-inflammatory agent.

The bioavailability problem: Here's the catch. Standard curcumin is very poorly absorbed — only about 1–2% of a basic curcumin capsule reaches your bloodstream. This explains the inconsistent results: studies using enhanced formulations (with piperine/black pepper extract, phospholipid complexes like Meriva, or nanoparticle formulations like Theracurmin) show much better results than those using standard curcumin.

Dosing: 500–1,000 mg per day of a bioavailability-enhanced formulation. If using standard curcumin, take it with black pepper (piperine) and fat to improve absorption. Without enhancement, you'd need very high doses to achieve meaningful blood levels.

Who benefits most: People with joint inflammation, metabolic syndrome, or inflammatory bowel conditions — provided they use a high-quality, bioavailability-enhanced product.

Important caveats: Formulation is everything. A cheap curcumin supplement may do very little. Despite having more studies than any other supplement on this list, inconsistent results and the bioavailability barrier keep curcumin in Tier 2. Can cause digestive upset and interact with blood thinners. May affect iron absorption. The gap between curcumin's theoretical potential and real-world performance is the largest of any supplement here.

Zinc is an essential mineral involved in over 300 enzymatic reactions, including many tied to immune function and inflammation. Zinc deficiency is surprisingly common — affecting an estimated 17% of the world's population — and even mild deficiency can raise inflammatory markers.

What the evidence shows: A meta-analysis of 35 RCTs (1,995 participants) found that zinc supplementation significantly reduced circulating CRP. It also reduced neutrophil levels, pointing to a direct effect on immune-mediated inflammation. With 57 studies (27 RCTs and 11 meta-analyses), the evidence base is substantial.

How it works: When zinc is deficient, the immune system becomes dysregulated — producing more pro-inflammatory cytokines and fewer anti-inflammatory ones. Supplementing restores this balance. Zinc also has direct antioxidant properties, protects cell membranes, and is required for superoxide dismutase, one of the body's most important antioxidant enzymes.

Dosing: 25–50 mg per day of elemental zinc. Zinc picolinate, citrate, and gluconate are well-absorbed forms. Zinc oxide is cheaper but less bioavailable. Take with food to reduce nausea. If supplementing above 25 mg daily for more than a few weeks, add 1–2 mg of copper to prevent copper depletion.

Who benefits most: People with confirmed or suspected zinc deficiency — including older adults, vegetarians and vegans (plant-based diets are higher in phytates that block zinc absorption), people with digestive conditions (Crohn's, celiac, IBS), heavy exercisers, and those with chronic infections.

Important caveats: The biggest benefit comes from correcting a deficiency. If your zinc levels are already adequate, supplementing more may not lower CRP further. Long-term use above 40 mg daily can deplete copper, leading to anemia and neurological problems. Zinc can interfere with antibiotic absorption (take them at different times). Testing your zinc status first is ideal — but a trial of 25 mg daily for 8 weeks is a reasonable alternative.

With 10 evidence-backed options, choosing can feel overwhelming. Here's a practical framework based on your specific situation:

If your CRP is elevated alongside blood sugar or cholesterol problems: Start with berberine (500 mg, 2–3 times daily). It addresses inflammation, blood sugar, and lipids simultaneously — the most efficient single-supplement approach for metabolic inflammation.

If poor sleep is contributing to your inflammation: Start with melatonin (3–5 mg before bed). Sleep deprivation is one of the most potent drivers of inflammation, and melatonin addresses both the cause and the effect.

If you want a gentle, food-based approach: Start with inulin (5–10 grams daily). It's safe, well-tolerated once you adjust, and builds long-term gut health.

If you're on a statin: CoQ10 (200 mg daily) is a logical choice. Statins deplete CoQ10, and supplementing may reduce both statin side effects and CRP.

If joint inflammation is your main concern: Boswellia serrata (150–250 mg daily) targets the specific inflammatory pathway most relevant to joint pain.

If you suspect a nutrient deficiency: Zinc (25–50 mg daily) if you're vegetarian, elderly, or have digestive issues. Vitamin C (500–1,000 mg daily) if your diet is low in fruits and vegetables.

Can you combine supplements? Yes, but be strategic. Effective combinations include: - Berberine + CoQ10 (metabolic inflammation + cellular energy) - Melatonin + inulin (sleep + gut health — two root causes of inflammation) - Curcumin + Boswellia (different anti-inflammatory pathways for joint health)

When to retest: Give any supplement at least 8–12 weeks before rechecking CRP. Inflammation doesn't shift overnight. Retest with the same lab and ideally at the same time of day for consistent comparison.

Not all evidence is created equal. Here's what each tier means and why it matters for your decisions:

⭐⭐⭐ Tier 1 (Strong Evidence) means the supplement has multiple high-quality randomized controlled trials and at least one meta-analysis showing consistent CRP reduction. We can be reasonably confident it works. Six supplements made this cut: berberine, melatonin, inulin, creatine, CoQ10, and Boswellia.

⭐⭐ Tier 2 (Moderate Evidence) means multiple studies show a positive effect, but results are either less consistent, concentrated in specific populations, or modest in size. The effect is "suspected" rather than proven. Four supplements fall here: vitamin C, vitamin E, curcumin, and zinc.

Important nuances to keep in mind:

More studies doesn't always mean better evidence. Curcumin has 74 studies — more than anything else here — but inconsistent results and bioavailability problems keep it in Tier 2. Boswellia has only 6 studies, but all 5 RCTs were positive, earning it Tier 1.

Population matters. Vitamin E's strongest evidence is in women with PCOS. Inulin's best data is in overweight individuals. If you don't match the studied population, your results may differ.

Effect size matters. A statistically significant result isn't always clinically meaningful. Vitamin C's 0.23 mg/L CRP reduction is real but small. Berberine's effect across 4,600 patients is far more clinically impressive.

Publication bias is real. Positive studies are more likely to be published, which means the true effect of any supplement may be somewhat smaller than meta-analyses suggest.

Individual variation is enormous. Your response depends on genetics, baseline inflammation, diet, medications, gut microbiome, and dozens of other factors. Population-level evidence may not predict your personal outcome.

Chronic inflammation — measured by CRP — is a serious health concern linked to heart disease, diabetes, and many other conditions. While lifestyle changes remain the most powerful tools, several supplements have genuine evidence for reducing CRP.

The strongest options are berberine, melatonin, and inulin. Berberine stands out for metabolic issues. Melatonin is ideal when sleep is part of the inflammation story. Inulin takes a unique gut-first approach.

CoQ10 and creatine are strong secondary choices, particularly for statin users or physically active people. Boswellia is promising for joint-specific inflammation.

Curcumin, zinc, vitamin C, and vitamin E all have real evidence — but with important caveats. Curcumin needs enhanced formulations. Zinc helps most when you're deficient. Vitamin C's effect is modest. Vitamin E carries safety concerns at high doses.

Five practical takeaways: 1. Pick one or two supplements that match your specific situation — don't take all ten. 2. Give them 8–12 weeks before judging effectiveness. 3. Layer them on top of lifestyle changes, not in place of them. 4. Tell your doctor what you're taking, especially if you're on medications. 5. Retest your CRP to see if your approach is working.

No single supplement is a magic bullet. But the right one — chosen for the right reasons and taken consistently — can be a meaningful part of your anti-inflammatory strategy.

The evidence for supplements lowering CRP is stronger than many people realize — but the best options aren't always the most popular ones. Berberine, melatonin, and inulin lead the pack, supported by large meta-analyses and multiple randomized controlled trials. CoQ10, creatine, and Boswellia serrata round out the strong evidence tier. Popular choices like curcumin and vitamin C have real but more limited or inconsistent evidence. The key is matching the supplement to your situation: metabolic issues favor berberine, sleep problems favor melatonin, gut health issues favor inulin, and statin use favors CoQ10. Combine supplementation with lifestyle changes for the best results, and retest your CRP after 8–12 weeks to measure progress.