Autoimmune & Inflammation

Anti-inflammatory nutrition and gut-support approaches relevant to autoimmune conditions like Hashimoto's and lupus, alongside specialist care.

Every claim below carries an evidence grade. What do these grades mean?

AUTOIMMUNE

Everyday Immune Support

1Protect 7 to 9 hours (Consistent sleep; even one short night measurably dents immune function)
2Exercise regularly, moderately (Most days of moderate activity; do not overdo extreme volume, which can suppress immunity short-term)
3Varied whole-food diet with enough protein and fibre (Plenty of plants, adequate protein; this covers the micronutrients that actually matter)

What to buy

Zinc lozenges ~$12

Thorne Vitamin D-5,000 ~$18

Protein powder ~$60

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AUTOIMMUNE

Calm inflammation, protect joints

1Keep moving and strengthen the muscles around the joint (Regular low-impact activity plus strength work; no single exercise type is superior, just do it consistently)
2Lose excess weight if relevant (For knee/hip pain, even a 5% reduction in body weight notably eases symptoms)
3Eat a whole-food, omega-3-rich diet (More fish, vegetables, olive oil; fewer ultra-processed foods and excess sugar)

What to buy

Resistance bands / basics ~$14

With piperine ~$25

Nordic Naturals Ultimate Omega ~$32

Vital Proteins Collagen Peptides ~$45

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Gary Brecka

SKIN

Use vitamin C for skin and joints

1Eat vitamin-C-rich foods every day (Brecka's examples are spot on: citrus, bell peppers, kiwi; also berries, strawberries, broccoli and leafy greens)
2Cover your needs, then stop (A few servings of fruit and veg meets the requirement; supplementing big doses if you are already replete adds little and is mostly excreted)
3Treat skin from the outside too (A topical vitamin C serum in the morning under daily SPF; this has better skin evidence than oral C for wrinkles)

What to buy

Vitamin C ~$16

Vital Proteins Collagen Peptides ~$45

Vitamin C serum + SPF

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Gary Brecka

AUTOIMMUNE

Turmeric (Curcumin) for Inflammation & Joints

1Curcumin with an absorption aid (~500 to 1000mg curcumin daily, taken with black pepper (piperine), or as a liposomal / phospholipid (for example Meriva) formulation.)
2Add omega-3 (his combination) (Brecka pairs turmeric with daily fish oil (EPA/DHA) as a combined anti-inflammatory base.)
3Cooking turmeric is not enough (The turmeric in curry is only a few percent curcumin, so a culinary pinch will not reach a therapeutic dose. Use a standardised extract if that is your goal.)

What to buy

With piperine ~$25

Nordic Naturals Ultimate Omega ~$32

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Terry Wahls

AUTOIMMUNE

Wahls-Style Nutrient-Dense Eating (Autoimmune Self-Management Support)

1Eat 3 cups leafy greens, 3 cups sulfur-rich vegetables (broccoli, cabbage, onions), 3 cups brightly colored fruits/vegetables (Daily)
2Remove gluten, dairy and eggs for the elimination period she recommends (Elimination period)
3Prioritize grass-fed meat and fish (Daily)

What to buy

Nordic Naturals Ultimate Omega ~$32

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Mark Hyman

AUTOIMMUNE

Autoimmune Gut-Support Protocol (5R Framework)

1Eliminate common inflammatory triggers (gluten, dairy, ultra-processed food) for a defined trial, then reintroduce one at a time (Trial period)
2Add digestive enzyme support with meals if needed (With meals)
3Eat colorful polyphenol-rich plants plus a multi-strain probiotic and fermented foods (Daily)

What to buy

L-glutamine powder ~$20

Enzymedica Digest Gold ~$45

Broad-spectrum probiotic ~$50

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Izabella WentzPharmacist & AuthorThyroid Pharmacist Izabella Wentz

THYROID

Hashimoto's Root-Cause Framework

1Get a correct diagnosis with a full thyroid panel, including antibodies (Ask your physician for a full panel including TPO and thyroglobulin (Tg) antibodies, not just TSH, to confirm a Hashimoto's diagnosis)
2Optimize thyroid medication with your physician (Work with your prescribing physician to find and adjust the right thyroid medication and dose for you; never start, stop, or change thyroid medication on your own)
3Trial a food-based elimination diet (A structured elimination diet trial to identify individual food triggers, ideally with dietitian support, since Wentz reports diet as one lever for symptom management)

What to buy

Milk Thistle (Silymarin) ~$18

Broad-spectrum probiotic ~$50

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Terry Wahls

AUTOIMMUNE

Wahls Paleo: Levels 2-3

1Establish Level 1 for several weeks first (Follow the base Wahls Elimination protocol (Level 1) for several weeks before considering Level 2 or 3)
2Eliminate grains, legumes, and soy; add organ meats, fermented foods, and seaweed (Roughly 178g of carbs per day by Wahls's reported estimate, keeping the vegetable and fruit volume from Level 1)
3Ketogenic version: roughly 50g carbs/day, eliminate potatoes, beans, legumes, and most fruit; add MCT oil (About 50g of carbs a day (roughly 6 cups of non-starchy vegetables), with MCT oil added and an optional 12-16 hour overnight fast eating twice daily)

What to buy

Prebiotic fiber ~$11

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