Several everyday drinks contain compounds that measurably lower inflammatory markers in your body. Green tea, tart cherry juice, turmeric-based drinks, bone broth, and certain herbal teas all have research behind them. The key is knowing which ones work, how much to drink, and how to get the most out of each one.
Green Tea
Green tea is one of the most studied anti-inflammatory beverages. Its primary active compound, a catechin called EGCG, works by blocking two major inflammatory pathways in your cells. This reduces the production of nitric oxide, a molecule that drives inflammation when produced in excess, and lowers levels of IL-6, a key inflammatory signaling molecule. EGCG also appears to promote autophagy, your body’s built-in system for cleaning out damaged cells, which further dampens the inflammatory cycle.
A standard cup of brewed green tea contains roughly 50 to 100 mg of EGCG. Safety reviews have found no evidence of liver problems at doses below 800 mg of EGCG per day for up to 12 months, so a few cups daily is well within safe territory. If you’re taking concentrated green tea extract supplements, that’s where caution matters, since those can deliver much higher doses in a single capsule. Stick to brewed tea and you’re unlikely to run into issues.
Tart Cherry Juice
Tart cherry juice is rich in anthocyanins, the pigments that give cherries their deep red color, and these compounds have a direct effect on C-reactive protein (CRP), one of the most widely used blood markers of inflammation. A meta-analysis of randomized clinical trials found that tart cherry juice reduced CRP levels by an average of 0.55 mg/L compared to control groups. That’s a meaningful drop, particularly for people with chronically elevated CRP.
Clinical trials typically use between 240 and 480 mL (about 8 to 16 ounces) per day. Tart cherry juice is calorie-dense, though, with about 140 calories per 8-ounce serving, so factoring that into your overall diet matters. Look for 100% tart cherry juice without added sugars, or use tart cherry concentrate diluted in water to keep the sugar load manageable.
Turmeric Drinks
Curcumin, the active compound in turmeric, is a potent anti-inflammatory, but it has a well-known absorption problem. Your body breaks it down and eliminates it so quickly that very little reaches your bloodstream. The fix is simple: adding black pepper. Piperine, the compound that gives black pepper its bite, increases curcumin absorption by up to 2,000% in humans. That’s the difference between a drink that tastes nice and one that actually affects your inflammatory markers.
A turmeric latte (sometimes called “golden milk”) made with turmeric powder, a pinch of black pepper, and warmed milk or a plant-based alternative is the most common way people get this combination. Adding a small amount of fat, like coconut oil or whole milk, also helps absorption since curcumin is fat-soluble. Without the pepper and fat, you’re mostly just coloring your drink yellow.
Bone Broth
Bone broth takes a different approach to inflammation by working through your gut. It’s rich in amino acids, specifically glutamine, glycine, proline, histidine, and arginine, all of which support the repair and maintenance of your intestinal lining. When that lining becomes permeable (sometimes called “leaky gut”), bacterial fragments slip into your bloodstream and trigger a low-grade inflammatory response throughout your body.
By helping seal the gut barrier, bone broth can reduce this source of systemic inflammation. This is particularly relevant for people with inflammatory bowel conditions, but the gut-inflammation connection applies broadly. Homemade bone broth simmered for 12 to 24 hours extracts more of these amino acids than store-bought versions, though quality commercial options exist. Look for brands that list collagen or protein content on the label as a rough indicator of amino acid concentration.
Rosehip Tea
Rosehip tea is less well known but has solid evidence behind it, especially for joint-related inflammation. The key compounds are galactolipids, which inhibit the migration of white blood cells to inflamed areas and reduce the production of inflammatory mediators. In people with osteoarthritis, standardized rosehip preparations have been shown to lower CRP levels, reduce pain, and improve joint movement.
The galactolipid content varies between products. Standardized rosehip powder (sometimes sold as a supplement rather than a loose tea) delivers a more consistent dose than simply steeping dried rosehips in hot water. Still, rosehip tea provides vitamin C and other polyphenols that contribute to its overall anti-inflammatory profile, making it a reasonable addition even in its simpler form.
Ginger Tea
Fresh ginger contains gingerols and shogaols, compounds that inhibit the same inflammatory enzymes targeted by over-the-counter pain relievers. Ginger tea made from fresh, sliced ginger root delivers these compounds more effectively than powdered ginger, since the volatile oils are better preserved. Simmer about an inch of sliced ginger in water for 10 to 15 minutes to extract a meaningful amount. Ginger also helps with nausea and digestion, which makes it a practical choice if gut discomfort accompanies your inflammation.
When You Drink Matters
Timing your anti-inflammatory drinks may amplify their effects. Research published in Cell Metabolism found that inflammatory markers like IL-6 and TNF-alpha follow a circadian rhythm, rising during the night and peaking in the early morning around 6:00 a.m., then declining throughout the day. Joint fluid samples taken in the morning showed higher levels of inflammatory cells and signaling molecules compared to evening samples.
This pattern suggests that consuming anti-inflammatory drinks in the morning or evening, timed to when your body is ramping up its inflammatory response, could be more effective than drinking them at midday when inflammation is already declining on its own. The research also points to gut microbiota fluctuations as a driver of these rhythms, meaning drinks that support gut health (like bone broth) may have timing-dependent effects as well.
What to Avoid in Your Drinks
What you don’t drink matters as much as what you do. Sugary beverages, including fruit juices with added sugar, sodas, and sweetened coffee drinks, actively promote inflammation. Sugar triggers the release of inflammatory cytokines and increases CRP levels. Alcohol in excess has a similar effect, disrupting gut barrier function and promoting the same kind of intestinal permeability that bone broth works to repair.
If you’re adding sweetener to your green tea or turmeric latte, a small amount of honey is a better choice than refined sugar, though keeping it minimal is ideal. The goal is to let the anti-inflammatory compounds in these drinks do their work without counteracting them with ingredients that push inflammation in the other direction.