Which Vitamins Are Good For Arthritis?
These supplements help to reduce the production of free radicals, which are known to be harmful to cartilage in the joint, and can help increase antioxidants, which neutralize free radicals
Dt. Divya Singh 
Orthopedists and dietitians recommend these science-backed, inflammation-fighting supplements
Imagine experiencing chronic stiffness, aching, swelling, or redness around one (or more) joints in your body. These are just some of the symptoms a person with arthritis experiences regularly. According to the Centers for Disease Control and Prevention (CDC), just over 21% of adults in the United States have one of the 100 conditions that fall under the arthritis umbrella.
Apart from taking medication, staying active, and using complementary medicine such as acupuncture, there certain vitamins (and other supplements) you can take to help offset symptoms of arthritis. Here's what you need to know about vitamins and minerals and their role in managing arthritis pain.
How Arthritis Impacts the Body
It can be helpful to understand exactly what is going on with the joints and bones in someone with arthritis before considering which supplements to take.
“Arthritis means joint inflammation, but the term is used to refer to a wide variety of conditions that affect the joints of the body, most of which involve the breakdown or loss of hyaline cartilage in the joint,” explains Brett Shore, MD, a board-certified orthopedic surgeon and comprehensive hip specialist at DISC Sports & Spine Center.
For starters, cartilage describes the spongy tissue that covers the ends of your bones so they don’t rub together. It also cushions the parts of your joints that meet the bones and acts as a shock absorber. These characteristics come in handy when you’re doing exercises—like running or jumping—that would have a high impact on the bones otherwise.
“Hyaline cartilage is the super-smooth substance in joints that allows us to move freely—it’s 100 times slicker than ice-on-ice,” says Shore. This type of cartilage acts as a lubricant for your joints, enabling your bones to slide past each other without friction.
Georgiy Brusovanik, MD, an orthopedist 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 May Help
Lifestyle interventions for many types of arthritis look similar: following an anti-inflammatory diet, losing weight if you’re considered overweight, and performing aerobic and strength-training exercises. However, adding extra nutrients to your diet via supplementation may also be beneficial as an adjunct therapy.
“These supplements help to reduce the production of free radicals, which are known to be harmful to cartilage in the joint, and can help increase antioxidants, which neutralize free radicals.
Supplements That Help Manage Arthritis
Taking supplements can be hugely beneficial for someone with arthritis. But ultimately, they are only meant to supplement the treatment plan created by your physician. "Vitamins and supplements may be used in tandem with anti-inflammatory medications to reduce pain and stiffness and maximize functional capacity,"
Before starting any new supplement, be sure to clear it with your healthcare provider to ensure it’s right for you and your health needs.
5 Inflammation-Fighting Supplements
- Omega-3 Fatty Acids
- Glucosamine Chondroitin Sulfate
- Curcumin
- Vitamin D
- Vitamin C
Omega-3 Fatty Acids
When it comes to combating inflammation, omega-3 fatty acids almost always reign supreme, but especially the EPA and DHA varieties found in cold-water fish like salmon and mackerel. “Studies to date suggest that they can help reduce pain and improve function in people with osteoarthritis
Glucosamine Chondroitin Sulfate
Glucosamine is a compound naturally found in the body, particularly in cartilage. It is commonly used in conjunction with chondroitin sulfate as a supplement to support joint health and alleviate symptoms of osteoarthritis. The two together help to support chondrocytes, or cells that are pivotal to cartilage formation. Taking these supplements may help slow down the deterioration of cartilage in the joints and alleviate pain. Routhenstein states that "the recommended dose typically ranges from 500 to 1,500 mg daily.”
Curcumin
Curcumin is the active component in turmeric that helps to reduce pain and improve function in those with knee osteoarthritis. “Curcumin is a powerful anti-inflammatory agent and antioxidant that appears to suppress various molecules involved in cartilage degradation."
Vitamin D
Maintaining adequate vitamin D levels is critical for bone health, as it helps bones absorb calcium. The vitamin also regulates the immune system and may help reduce inflammation in the joints. In addition, research has indicated that taking vitamin D may help slow disease progression or severity in those with rheumatoid arthritis.
Vitamin C
When you think of antioxidants, vitamin C may be the first to come to mind. According to Rosenstein, it reduces oxidative stress and inflammation in the joints and potentially alleviates pain and stiffness associated with arthritis. The vitamin, which is found in many foods, including citrus fruits and red bell peppers, is also instrumental in collagen synthesis. “This is essential for maintaining healthy cartilage and connective tissue in the joints,"
Bottom Line
Arthritis encompasses many different joint-related conditions. Several nutrients combat inflammation, which can make them an important part of your treatment plan. But they’re just that, a part. Even though they aren’t the most important piece to the puzzle when it comes to managing arthritis symptoms, they can be a beneficial and supportive adjunct therapy. Be sure to consult a healthcare provider to ensure that supplements are appropriate for your medical concerns.
