Your Guide to the Best Nutritional Supplements for Arthritis Pain (2023)

Arthritis is inflammation of one or more joints or of the connective tissue that surrounds the joints. There are more than 100 types of arthritis, of which osteoarthritis is the most common. Osteoarthritis, also called "wear and tear" arthritis, develops when the cartilage within the joint breaks down and occurs most often in the hands, hips, and knees.

The symptoms of arthritis vary depending on the type and severity of the individual case, but common symptoms for most types usually include stiffness, pain, and swelling of the joints. Symptoms usually occur when the affected joint becomes inflamed.

Arthritis is not a disease in itself, but can be a symptom of another condition that originates in another part of the body, such as the gastrointestinal system, heart, skin, eyes or kidneys, says Abayomi Ogunwale, a specialist in geriatrics and assistant professor. at UTHealth Houston McGovern School of Medicine.

"Sometimes when we think of arthritis, we think of inflammation starting at the point of pain. That's not necessarily the case," says Maude Morin, a registered dietitian at JM Nutrition, a Canada-based nutrition consulting service. .

For example, in conditions like rheumatoid arthritis (RA), the body's immune system triggers joint inflammation, not a specific joint problem. In cases like this, treatment can be aimed at gut health rather than treating the joints directly, as some evidence shows that a healthy gut microbiome can help eliminate or reduce the amount of inflammation produced in connection with RA, Morin says. .

A healthy gut microbiome can support inflammation prevention, according to Morin, and people who eat a well-balanced diet that includes a variety of vitamins, minerals, antioxidants andanti-inflammatory foodsYou may feel less pain from arthritis. foods that containprobiotics, like yogurt, kefir, and kimchi, can also contribute to a healthy gut microbiome.

Research suggests aMediterranean diet—consisting of high amounts of fruits, vegetables, fish, seeds, and nuts, and moderate amounts of dairy, eggs, poultry, red wine, and olive oil—may help relieve arthritis pain, thanks to its anti-inflammatory properties .

For people who prefer not to follow a particular type of diet, adding certain supplements to their daily health regimen can help reduce arthritis symptoms in a similar way.

Monounsaturated fatty acids

Monounsaturated fatty acids have anti-inflammatory properties and may help reduce the number of swollen joints or tendons and help reduce a person's perceived pain associated with rheumatoid arthritis, research suggests.

High-quality olive oil is one of the best dietary sources of monounsaturated fatty acids, says Morin, since one tablespoon of olive oil contains about 10 grams of monounsaturated fatty acids. To incorporate olive oil into your daily diet, Morin suggests consuming at least two tablespoons per day as a salad dressing, sauce for bread, or as a butter substitute in recipes. For people interested in taking a monounsaturated fatty acid supplement, he recommends 2 to 4 tablespoons per day, or 20 to 40 grams.

Vitamin D

Vitamin Dhelps the body absorb calcium and maintain bone strength. Alternatively, research showsvitamin D deficiencyit can affect the severity of rheumatoid arthritis symptoms. A 2012 studyTherapeutic Advances in Endocrinology and Metabolismnoted that rheumatoid arthritis appeared to be more common in participants with vitamin D deficiency^[2]Kostoglou-Athanassiou I, Athanassiou P, Lyraki A, et al.Vitamin D and rheumatoid arthritis. Therapeutic Advances in Endocrinology and Metabolism. 2012;3(6):181-7.. Additionally, research suggests that a lack of vitamin D in the diet may increase the risk of osteoarthritis of the knee.

Vitamin D supplementation may be beneficial for osteoporosis prevention and pain relief in patients with rheumatoid arthritis. The most bioavailable form of vitamin D is sunlight, although it is also present in foods such as salmon, tuna, egg yolks, and vitamin D-enriched products such as orange juice and dairy products. People who need additional vitamin D may consider using supplements, which can be purchased at pharmacies or prescribed by a primary care physician.

The National Institutes of Health (NIH) recommends a dietary supplement of 600 international units (IU) per day of vitamin D. For older adults, the NIH suggests between 400 IU and 800 IU of supplements for older adults.

"In many cases, higher amounts [of vitamin D] may be safe and effective," says Morin. However, it's important to talk to your doctor before increasing your dose of vitamin D, as providers can check blood counts to help determine the right amount of vitamin D for your needs, he adds.

Omega-3 fatty acids

Omega-3 fatty acids are unsaturated essential fatty acids that help create hormones that regulate inflammation in the body, potentially helping to control conditions likelupusirheumatoid arthritis. Specifically, studies show that omega-3 fatty acids may help control the autoimmune response and reduce joint inflammation and tenderness in people with rheumatoid arthritis.

Oily cold-water fish such as salmon, sardines, or mackerel are a rich source of omega-3 fatty acids. Tuna is also a rich source of omega-3 fatty acids, but it may contain more mercury than other fish. Morin suggests eating two 100-gram servings of fatty fish per week and supplementing with flax, chia, and walnuts for additional plant-based omega-3 fatty acids.

When consuming omega-3s in supplement form, Morin suggests starting with 1 to 2 grams per day. The National Academy of Medicine recommends 1.6 grams for adult men and 1.1 grams for adult women.

Fiber

Fiberis a type of carbohydrate most often found in whole grains, nuts, fruits, and vegetables, and helps regulate the bodyglycemia, normalize intestinal function and belowcholesterol levels. People with a high-fiber diet may have lower levels of C-reactive protein, a marker of inflammation often associated with rheumatoid arthritis.

"Whole grains, beans, and lentils are wonderful for their fiber content," says Morin. “They help feed your gut microbes like probiotics do in your digestive system. Different types of fiber help [microbes] thrive and grow in terms of diversity and overall population, which can reduce the amount of inflammatory compounds [entering] the system.”

The United States Department of Agriculture (USDA) recommends 38 grams of fiber for adult men and 25 grams for women.

curcumin

Curcumin, the active ingredient ofturmeric, it can ease the pain of arthritis, says Morin. Research also finds curcumin to be beneficial for pain control and joint function in people with osteoarthritis of the knee.

However, to get enough curcumin for its health benefits, a person must consume excessive amounts of turmeric, says Morin. Instead, he recommends trying a curcumin supplement.

"The active compound in turmeric is curcumin, so ideally we're looking for this active compound," Morin explains. "Whether the package says 'turmeric' or 'curcumin' doesn't really matter, as long as the company has identified the active ingredients. If it just said turmeric next to it, I'd keep looking."

Many people benefit from taking 1,500 milligrams of curcuminoids a day, divided into doses of about 500 milligrams per meal, he adds.

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When looking for a supplement for arthritis pain, it's important to understand the source of the supplement, its country of origin, and how it's manufactured, says morin. "Countries regulate supplements differently."

Morin also recommends looking for a product with a third-party lab seal, as these supplements are lab-confirmed to contain the ingredients listed on their labels.

Avoid buying supplements in megadoses or doses greater than 100% of the recommended daily value, adds Morin. "More isn't necessarily better, and we rarely need those supermax doses," she says. "The goal should be to take as little as possible and then increase as needed."

dr. Ogunwale cautions against any supplements that claim to be a substitute for prescription drugs or that claim to provide all the nutrients a person needs from one supplement.

"The bottom line is that all of these supplements are just supportive," says Dr. Ogunwale. "They are not a replacement for standard drug treatment for various types of arthritis. It is best to eat right and [allow] all the supplements we take to meet our nutritional needs."