From forbes.com
Arthritis affects over 50 million people in the U.S., according to the Centres for Disease Control and Prevention (CDC). There are several types of arthritis, some of which include osteoarthritis, rheumatoid arthritis and psoriatic arthritis, and all of which can cause pain and discomfort.
While arthritis treatment methods may vary based on the specific type and severity of the condition, there are multiple ways to help manage and reduce arthritis pain, including nutrition and supplements. Read on to learn more about the best supplements for arthritis pain and which nutrients might be helpful for your health needs.
What Is Arthritis?
Arthritis is inflammation in one or more joints or the connective tissue surrounding the joints. There are more than 100 types of arthritis, of which osteoarthritis is the most common. Also referred to as “wear and tear” arthritis, osteoarthritis develops when the cartilage within a joint breaks down and most often occurs in the hands, hips and knees.
Symptoms of arthritis vary depending on the type and the severity of a particular case, but common symptoms among most types usually include joint stiffness, pain and swelling. Symptoms typically present when the affected joint becomes inflamed.
Arthritis is not a single disease but can be a symptom of another condition stemming from somewhere else in the body, such as the gastrointestinal system, heart, skin, eyes or kidneys, says Abayomi Ogunwale, geriatric specialist and assistant professor at the UTHealth Houston McGovern Medical School.
“Sometimes when we think of arthritis, we think of the inflammation starting from the point of pain. That’s not necessarily the case,” says Maude Morin, a registered dietitian with JM Nutrition, a nutrition counselling service based in Canada.
For example, in conditions like rheumatoid arthritis (RA), the body’s immune system triggers joint inflammation rather than a specific issue with the joint. In instances such as this, treatment may orient around gut health rather than directly treating the joint, as some evidence shows that a healthy gut microbiome can help eliminate or reduce how much inflammation is produced in regard to RA, says Morin
Best Supplements for Arthritis Pain, According to Experts
A healthy gut microbiome may support inflammation prevention, according to Morin, and individuals who eat a well-balanced diet that includes a variety of vitamins, minerals, antioxidants and anti-inflammatory foods might experience less arthritis-induced pain. Foods that contain probiotics, such as yogurt, kefir and kimchi, can also help contribute to a healthy gut microbiome.
Research suggests a Mediterranean diet—which consists of large 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 individuals who’d rather not adhere to a specific type of diet, adding certain supplements to a daily health regimen may similarly help decrease arthritis symptoms.
Monounsaturated Fatty Acids
Monounsaturated fatty acids have anti-inflammatory benefits and may help suppress the number of swollen joints or tendons and help decrease a person’s perceived pain related to rheumatoid arthritis, research suggests.
High-quality olive oil is one of the best food sources of monounsaturated fatty acids, says Morin, as one tablespoon of olive oil contains roughly 10 grams of monounsaturated fatty acids. To incorporate olive oil into a daily diet, Morin suggests aiming to consume at least two tablespoons a day in the form of a salad dressing, a dip for bread or as a substitute for butter in recipes. For people interested in taking a monounsaturated fatty acids supplement, she recommends 2 to 4 tablespoons a day, or 20 to 40 grams.
Vitamin D
Vitamin D helps the body absorb calcium and maintain bone strength. Alternatively, research shows vitamin D deficiency may influence the severity of rheumatoid arthritis symptoms. One 2012 study in Therapeutic Advances in Endocrinology and Metabolism observed that rheumatoid arthritis seemed to be more prevalent in participants with vitamin D deficiency. Additionally, research suggests vitamin D inadequacies in a person’s diet may increase their risk for knee osteoarthritis.
Vitamin D supplementation may be beneficial for the prevention of osteoporosis and pain relief in patients with rheumatoid arthritis. The most bioavailable form of vitamin D is sunlight, though it’s also present in foods like salmon, tuna, egg yolks and products fortified with vitamin D, such as orange juice and dairy products. People who need additional vitamin D may consider using supplements, which can be purchased at drug stores or prescribed by a primary care provider.
The National Institutes of Health (NIH) recommends a dietary allowance of 600 international units (IUs) per day of vitamin D. For older adults, the NIH suggests between 400 IU to 800 IU of supplementation for older adults.
“In many cases, higher quantities [of vitamin D] can be safe and effective,” says Morin. However, it’s important to speak with your health care provider before increasing your dose of Vitamin D, as providers can check blood work to help determine the appropriate amount of Vitamin D for your needs, she adds.
Omega-3 Fatty Acids
Omega-3 fatty acids are unsaturated, essential fatty acids that help make hormones that regulate inflammation in the body, potentially helping control conditions like lupus and rheumatoid arthritis. More specifically, studies show that omega-3 fatty acids may help control the autoimmune response and reduce swelling and tenderness in joints of people with rheumatoid arthritis.
Fatty, coldwater fish like salmon, sardines or mackerel are plentiful sources of omega-3 fatty acids. Tuna is also a plentiful source of omega-3 fatty acids, but may contain more mercury content than some other fish. Morin suggests consuming two 100-gram servings of fatty fish per week and supplementing with flax, chia and walnuts for additional plant-based omega-3s.
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 males and 1.1 grams for adult females.
Fibre
Fibre is a type of carbohydrate most commonly found in whole grains, nuts, fruits and vegetables that helps regulate the body’s blood sugar, normalize bowel movements and lower cholesterol levels. People with high-fibre diets may have lower levels of C-reactive protein, an inflammation marker often linked to rheumatoid arthritis.
“Whole grains, beans and lentils are wonderful because of their fibre content,” says Morin. “They help to nourish your gut microbes like the probiotics in your digestive system. Different varieties of fibre help the [microbes] thrive and grow in terms of diversity and total population, which can reduce the amount of inflammatory compounds that [enter] the system.”
The United States Department of Agriculture (USDA) recommends 38 grams of fibre for adult males and 25 grams for females.
Curcumin
Curcumin, the active ingredient in turmeric, may relieve arthritis pain, says Morin. Research also finds curcumin beneficial for pain management and joint function in people with knee osteoarthritis.
However, to obtain enough curcumin for its health benefits, a person needs to consume excessive amounts of turmeric, says Morin. Instead, she recommends trying a curcumin supplement.
“The active compound in turmeric is curcumin, so ideally we are looking for this active compound,” explains Morin. “Whether it says “turmeric” or “curcumin” on the package doesn’t really matter, as long as the company has identified the active ingredients. If it only says turmeric on the side, I would keep looking.”
Many people experience benefits when taking 1,500 milligrams of curcuminoids daily, divided into doses of about 500 milligrams per meal, she adds.
What to Look for When Buying Supplement for Arthritis Pain
When looking at a supplement for arthritis pain, it’s important to understand the source of the supplement, its country of origin and how it’s made, says Morin. “Countries regulate supplemental products differently.”
Morin also recommends looking for a product with a third-party laboratory seal, as these supplements are lab-verified to contain the ingredients listed on their labels.
Avoid shopping for supplements in mega doses, or doses over 100% of the recommended daily value, adds Morin. “More is not necessarily better and rarely do we need those supermax doses,” she says. “The goal should be to take as little as possible and then increase as needed.”
Dr. Ogunwale warns against any supplements claiming to be a replacement for prescription medication or that claim to provide all the nutrients a person needs from a single supplement.
“The bottom line is that all these supplements are just support,” says Dr. Ogunwale. “They don’t replace standard pharmacologic treatment for the different types of arthritis. It’s best to eat well, and [let] whatever supplements we take support our nutritional needs.”
https://www.forbes.com/health/healthy-aging/best-supplements-for-arthritis-pain/
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