Imagine experiencing chronic stiffness, pain, swelling, or redness around one (or more) joints in your body. These are just some of the symptoms that people with arthritis regularly experience. According to the Centers for Disease Control and Prevention (CDC), just over 21% of adults in the United States suffer from one of 100 symptoms that qualify as arthritis.
In addition to taking medications, staying active, and using complementary medicine such as acupuncture, there are certain vitamins (and other supplements) you can take to help relieve arthritis symptoms. Here’s what you need to know about vitamins and minerals and their role in managing arthritis pain.
How arthritis affects the body
Before considering which supplements to take, it helps to understand exactly what is happening to the joints and bones of people with arthritis.
“Arthritis means inflammation of the joints, but the term is used to refer to a variety of conditions that affect the body’s joints, most of which involve destruction or loss of the hyaline cartilage in the joints,” Brett says.・Dr. Shore explains. Board certified orthopedic surgeon and comprehensive hip specialist at DISC Sports & Spine Center.
First, cartilage refers to the spongy tissue that covers the ends of bones to prevent them from rubbing against each other. It also cushions the parts of the joints that come into contact with the bones and acts as a shock absorber. These properties are useful when performing activities that have a large impact on the bones, such as running and jumping.
“Hyaline cartilage is a very smooth substance in joints that allows us to move freely. It’s 100 times smoother than ice on ice,” says Shore. This type of cartilage acts as a lubricant in the joint, allowing bones to slide over each other without friction.
Dr. Georgy Brusovanik, an orthopedic surgeon and minimally invasive spine surgeon, says there are two main types of arthritis: inflammatory and non-inflammatory. “The inflammatory type includes rheumatoid arthritis and psoriatic arthritis. The non-inflammatory type is osteoarthritis, the most common type of joint degeneration.”
How supplements can help
Lifestyle interventions for many types of arthritis look similar. This includes following an anti-inflammatory diet, losing weight if you think you’re overweight, and doing aerobic exercise and strength training. However, adding extra nutrients to the diet through supplements may also be beneficial as an adjunctive therapy.
Although there are no agreed-upon supplements to treat joints, Struan Coleman, M.D., orthopedic surgeon at the Hospital for Special Surgery and co-founder of Motive Health, recommends using fish oil, curcumin, glucosamine, chondroitin sulfate – for the body. It has anti-inflammatory properties.
“These supplements can help reduce the production of free radicals, which are known to be harmful to joint cartilage, and can help increase antioxidants that neutralize free radicals,” Coleman explains. Masu.
Supplements to help manage arthritis
Taking supplements can be very beneficial for people with arthritis. But ultimately, it is only meant to supplement the treatment plan created by your doctor. “Vitamins and supplements can also be used in conjunction with anti-inflammatory medications to reduce pain and stiffness and maximize functional capacity,” says registered dietitian Edwina Clark. In mild cases, it may be used as a first intervention.
Always consult your health care provider before starting any new supplement to ensure it is appropriate for you and your health needs.
5 Supplements that fight inflammation
- omega 3 fatty acids
- Glucosamine Chondroitin Sulfate
- curcumin
- vitamin D
- vitamin C
omega 3 fatty acids
When it comes to fighting inflammation, omega-3 fatty acids are almost always king, especially the EPA and DHA types found in cold-water fish like salmon and mackerel. “Previous research suggests it may help reduce pain and improve function in people with osteoarthritis,” Clark says.
Shore added that omega can also reduce inflammatory markers and reduce cartilage loss in osteoarthritis patients. There is also evidence that omegas can help reduce the pain and stiffness associated with rheumatoid arthritis. He recommends using a DHA/EPA combination between 1,000 and 3,000 milligrams (mg), with research suggesting that higher dose ranges are more effective for treating arthritis pain.
However, there are some side effects that you should be aware of before taking omegas. “Potential risks associated with taking omega-3 supplements include gastrointestinal discomfort, heartburn, possible atrial fibrillation at very high doses, and bleeding risk, especially for those taking blood thinners.” ,” said Michelle Routhenstein, MSc, MD, CDCES, CDN. Registered dietitian at Entirely Nourished.
Glucosamine Chondroitin Sulfate
Glucosamine is a compound that occurs naturally in the body, especially in cartilage. It is often used in combination with chondroitin sulfate as a supplement to support joint health and reduce symptoms of osteoarthritis. Together, the two help support chondrocytes, cells important in the formation of cartilage. Taking these supplements may slow the deterioration of cartilage in your joints and reduce pain. “Recommended doses typically range from 500 to 1,500 mg per day,” says Routhenstein.
However, these supplements are derived from shellfish, so skip them if you have allergies. Rosenstein notes that common side effects (for people who don’t have a shellfish allergy) include nausea, heartburn, and diarrhea.
curcumin
Curcumin is the active ingredient in turmeric that reduces pain and improves function in patients with knee osteoarthritis. “Curcumin is a powerful anti-inflammatory and antioxidant and is thought to inhibit various molecules involved in cartilage breakdown.”
However, Clark says curcumin has a low bioavailability, meaning the body cannot fully absorb it to reap its benefits. “Interestingly, black pepper increases the absorption of curcumin by up to 2,000%. As a result, many turmeric and curcumin supplements contain black pepper.”
Be sure to look for supplements that contain piperine, the main ingredient in black pepper. Dr. Shore says you can take up to 500mg three times a day for maximum benefit for arthritis pain.
vitamin D
Maintaining adequate vitamin D levels is very important for bone health as it helps bones absorb calcium. This vitamin also regulates the immune system and may help reduce joint inflammation. Additionally, research has shown that vitamin D intake may slow the progression and severity of the disease in people with rheumatoid arthritis.
However, vitamin D deficiency is extremely common, affecting approximately 35% of adults in the United States. Low vitamin D levels are associated with more severe disease and disability, as well as worse surgical outcomes, in patients with arthritis, says Dr. Shore.
If you are deficient in vitamin D3, we recommend taking a supplement containing both vitamin D3 and K2 (5,000 to 10,000 IU) daily (vitamin K2 further aids in the absorption of calcium in the bones). Masu). Please note that you will need to have regular blood tests to ensure this is the right dose for you before adding to cart. Vitamin D is a fat-soluble vitamin, so toxicity can occur if taken in excess (meaning the excess is stored in fatty tissue).
vitamin C
When you think of antioxidants, vitamin C may be the first thing that comes to mind. Rosenstein says it may reduce oxidative stress and inflammation in the joints, reducing the pain and stiffness associated with arthritis. This vitamin, found in many foods such as citrus fruits and red peppers, also helps with collagen synthesis. “This is essential for maintaining healthy cartilage and connective tissue in your joints,” she says.
Recommended doses vary from person to person, but typically range from 500 to 2,000 milligrams per day, Rosenstein says. Always consult your health care professional before taking vitamin C on an ongoing basis, as taking too much vitamin C may increase the risk of kidney stones in some people.
conclusion
Arthritis includes a variety of joint-related symptoms. Some nutrients fight inflammation and can be an important part of your treatment plan. But those are just a few. Although they are not the most important piece of the puzzle in managing arthritis symptoms, they can be a helpful and supportive adjunct therapy. Always consult your health care provider to determine if a supplement is appropriate for your medical concerns.
