Arthritis is one of the emerging medical conditions of the modern era with severe symptoms. Thus, it needs quick medical attention before it worsens. Along with anti-inflammatory medicines, several vitamins and other supplements for arthritis are found beneficial.
Vitamins and supplements treat not only joint pain but also help prevent it before occurrence. Therefore, vitamins and supplements are necessary to maintain joint health, ensuring their longevity.
Disclaimer: The supplements listed in the article are yet not approved by the FDA besides their benefits due to possible health risks associated with them. Hence, consult the doctors before supplementation to avoid drug interaction and side effects.
Vitamins for Arthritis
1- Vitamin A:
Vitamins are essential in the diet for overall body health. Vitamin A is known for bone health and has significant antioxidant properties. Being an anti-inflammatory agent, Vitamin A has a vital role in curing arthritis symptoms. It is helpful in osteoarthritis and rheumatoid arthritis for joint pain management.
Dosage:
The recommended dosage for Vitamin A is about 3000 IU for men and women. However, the top tolerable limit is about 10,000 IU. Exceeding the tolerating limit may produce serious adverse effects.
Where To Find It:
Vitamin A is richly present in fruits and vegetables such as spinach, carrots, sweet potatoes, cantaloupes. Also found in other foods like fortified milk, liver, and eggs.
2- Vitamin B12:
It is an essential vitamin for maintaining vital body functions such as RBC production. But how would it help with arthritis? Vitamin B12 is associated with curing rheumatoid arthritis, as it reduces the enzyme called homocysteine which increases with age and may increase the chance of rheumatoid arthritis.
Dosage:
The recommended dose allowed for vitamin B12 is about 2.4 mcg daily, which is considered very low. However, studies suggest that people with vitamin B12 deficiency should get about 1000 mcg of vitamin B12 supplementation daily.
Where To Find:
Vitamin B12 is present in different foods like salmon, clams, egg yolk, liver, bread, pasta, cereals. Also, there is supplementation of Vitamin B12 in tablets, pills, sprays, and prescribed drugs.
3- Vitamin C:
Vitamin C has various antioxidant properties. It has a vital role in collagen and connective tissue maintenance, making it an excellent vitamin for arthritis. In addition, it maintains iron absorption, which is beneficial in bone and joint health. Thus, Vitamin C protects the cells from free radical damage.
Dosage:
Recommended daily intake of vitamin C for men is 900 mg/day. While for women it is 75 mg/day. Smokers require an extra 35 mg/day of vitamin C.
Where to find it:
Vitamin C is available in fruits like tomatoes, strawberries, kiwifruits, cantaloupes, and citrus fruits. In vegetables, you may find it in broccoli, potatoes, and brussels sprouts. The notable point here is, cooking may kill the Vitamin C content of the food, so avoid it without any need.
4- Vitamin D:
Vitamin D — the most critical vitamin for joint health, and vitamin D deficiency may lead to rheumatoid arthritis and osteoarthritis. Vitamin D is involved in calcium and phosphorus absorption, which are essential minerals for bone strengthening. It is also helpful in preventing joint inflammations and lowers the fracture risk.
Dosage:
Daily dosage recommended for Vitamin D is about 800 IU per day or a minimum of about 1000 IU per day. However, some research shows that about 2000 IU supplementation per day is also safe.
Where to Find It:
Sunlight is the best and cheapest source for Vitamin D. However, it is readily available in fatty fishes like Tunica, Salmon, Sardine, mushroom, egg yolk, cheese, and beef liver.
5- Vitamin E:
Vitamin E has anti-inflammatory and antioxidant properties and is found helpful in arthritis treatments, specifically osteoarthritis. It prevents oxidative stress, which is the leading cause of cartilage degeneration and joint damage. Moreover, it helps prevent free radicals.
Dosage:
Recommended supplementation for Vitamin D is about 22.4 IU or 15 mg for adults. However, overdosing and low vitamin D consumption have serious side effects. So, you are required to take the recommended dose.
Where To Find It:
Vegetables like spinach, broccoli, and healthy vegetable oil like canola, peanut butter, sunflower seeds, and almonds have Vitamin E.
6- Vitamin K:
Research shows a strong association between Vitamin K and osteoarthritis due to its role in the calcification of the cartilage. Also, it can absorb the excess calcium from the organs where it is not required, much like the heart and brain. This saved amount is then used for bone strength. Therefore, its deficiency can have drastic effects like osteoporosis and uncontrolled bleeding.
Dosage:
The recommended dose of Vitamin K for men is about 120 mg. While for women, it is 90 mg. Also, always find supplements having combined K1 and both forms of K2 for better results.
Where to Find It:
Plant oils like soybean and canola, green leafy vegetables like spinach, collard, broccoli, and some fruits contain the vitamin K1. In contrast, Vitamin K2 is present in cheeses, fermented foods like kefir and sauerkraut, and egg yolk.
Supplements For Arthritis
7- Omega 3 Fatty Acids:
Omega 3 is the best medicine for joint pain, and its supplementation would help treat arthritis. There are three types of fatty acids associated with the omega 3:
- Alpha-linolenic acid( ALA)
- Docosahexaenoic acid (DHA)
- Eicosetetraenoic acid (EPA)
Arthritis patients could get benefitted from the EPA and DHA types of fatty acids. Moreover, due to its excellent anti-inflammatory properties, it is considered a perfect treatment for rheumatoid arthritis.
Dosage:
The recommended dose of omega-three fatty acid( only ALA) for men is about 1600mg, and for women is about 1100mg. However, the recommended dose for the DHA and EPA is yet unestablished.
Where To Find:
It is generally present in fishes like Salmon, Tuna, Anchovies, fish oils, fortified foods like orange juices, and oil brands.
8- Collagen:
Collagen is a supplemental nutritional derivative from the fish or animal source. It has anti-inflammatory effects and helps in cartilage development at joints due to different vital amino acids. It holds the bones, ligaments, and tendons, especially at joints, and supports them for strength. Studies show Collagen as a treatment for osteoarthritis and other joint disorders.
Dosage:
The recommended amount of collagen per day is about 2.5-15 g, and it could relieve the joint pain at 2.5 g /day supplementation. Higher doses increase bone density and strengthen the muscles and joints.
Where To Find:
Citrus fruits, berries, bone broth, and chicken all contain collagen.
9- Hyaluronic Acid:
Hyaluronic acid is an anti-inflammatory substance helpful in arthritis symptoms. It provides lubrication to the joints and helps in the growth of the bones and cartilages. Research shows it as the best joint supplement for knee pain if ingested orally, also known for reducing severe rheumatoid arthritis and joint pains in the ankle and foot.
Dosage:
However, there is no universal recommendation for the dosage; but, advised to have a 200mg/day amount of Hyaluronic acid. Therefore, the suggested range is about 48-240 mg/ day intake of Hyaluronic Acid.
Where to Find:
Hyaluronic acid is available in the form of injections and other oral supplements.
10- Glucosamine:
Glucosamine is naturally produced in the body like amino acids and is a crucial component of cartilages that cushions the joints. Also, it helps in the development of glycosaminoglycan, a structure necessary for joint health. Due to its beneficial role for arthritis patients, there is a requirement for glucosamine supplementation for acquiring the desired results. In addition, this supplementation helps in improving the severe rheumatoid symptoms.
Dosage:
The recommended dosage of Glucosamine is 1500 mg/day orally for knee joint inflammation relief.
Where To Find:
Glucosamine is produced naturally and available as a dietary supplement to get the desired dosage benefits.
11- Dimethyl Sulfoxide:
Dimethyl sulfoxide is a sulfur-containing compound that relieves joint pain and enhances joint mobility. In addition, it prevents cellular cytokine production, which plays a crucial role in inflammation and helps in curing Autoimmune arthritis. DMSO can be applied topically to relieve pain associated with osteoarthritis and rheumatoid arthritis by blocking the pain messages from nerves.
Dosage:
It is primarily available in topical solutions. The recommended dosage for arthritis is to apply the 25% DMSO gel about three times a day while using 45.5% DMSO topical solution about four times a day.
Where To Find:
Different formulations, like topical, oral, and injectable forms, are found in different formulations for various benefits.
12- Chondroitin:
Chondroitin has significant effects in treating osteoarthritis when used along with glucosamine. Research shows that chondroitin has anti-inflammatory properties and helps to relieve arthritis symptoms like calming the pain effect. Also, it is a component of the cartilages, so it helps in maintaining the cartilage health.
Dosage:
The recommended dose is about 400 mg of chondroitin three times a day or 600 mg of chondroitin about two times a day. Side effects may occur if one does not follow the proper dosage.
Where to Find:
It may come from natural sources such as tissues and cartilages of the bovine and shark. However, it is possible to prepare chondroitin in the laboratory.
13- Methylsulfonylmethane:
Methylsulfonylmethane is used widely as a dietary supplement due to its various beneficial properties. It acts as an anti-inflammatory agent, thus helping in arthritis, joint pain management, and reducing oxidative stress. In addition, a study was conducted, which evaluated that MSM supplementation has shown improvement in symptoms of knee osteoarthritis. So MSM is considered the best joint supplement for knees.
Dosage:
It is recommended for osteoarthritis patients to take about 1.5-6g of MSM daily in 3 doses for 12 weeks. Side effects may occur if the dosage is not maintained.
Where to Find:
It is a sulfur-containing compound and occurs naturally in plants, animals, and humans.
14- Turmeric:
Turmeric is a commonly used spice and the best anti-inflammatory and antioxidant supplementation for arthritis. In addition, it aids in lowering the swelling and tenderness caused by rheumatoid arthritis. The constituent of turmeric which reduces inflammation is Curcumin, also helpful for preventing the thickness of blood.
Dosage:
Research suggests that the daily requirement of turmeric for healing arthritis is about 1000mg/day, and it will relieve the joint pain and lower the stiffness of osteoarthritis.
Where To Find It:
It is available as a supplement called curcumin. Turmeric supplements for arthritis are available in liquid, root, and powder form, and you can use them in the form of teas, spices, and curries.
15- Ginger:
Ginger is the typical natural remedy for various disorders like anti-inflammatory actions due to its phytochemicals. It is very much beneficial in curing rheumatoid arthritis. Research shows that it reduces the expression of the inflammatory genes and enhances the presentation of the anti-inflammatory genes.
Dosage:
The recommended dosage for ginger is about 4 cups daily, or 2g daily in 3 divided doses.
Where To Find:
Fresh or dried ginger plant is the best source of it. It comes in different forms like oil, powder, tea, capsules, and extracts.
16- Green Tea:
Green tea is an excellent natural compound with countless health benefits. Polyphenols found in green tea give it anti-inflammatory and antioxidant properties, thus a natural remedy for arthritis. For example, Epigallocatechin 3-gallate is the polyphenol, which helps in cartilage and bone health and is beneficial in controlling arthritis.
Dosage:
The recommended dosage is about 4-6 cups per day, and the estimated amount of green tea in each cup is about 60mg- 125 mg.
Where To Find:
It is a herbal remedy, so found in naturally grown plants and consumed mainly as tea.
17- Bromelain Extract:
Bromelain extract consists of enzymes found helpful in treating arthritis like osteoarthritis and reducing the pain. In addition, it lowers joint swelling and restores mobility caused by arthritis. Study shows that the Bromelain extract could help treat knee osteoarthritis. However, more research is needed to gather information about its role in osteoarthritis.
Dosage:
The recommended dose of bromelain extract is about 500-2000 mg about three times a day between meals.
Where To Find:
Fruits like pineapple are a rich source of Bromelain extract. Supplements are available in the form of powder, tablets, creams, and capsules.
Safe Limits for Vitamins and Minerals:
Supplementation could bring more harm if not adequately ingested as per the recommended dosage. Serious adverse effects are associated with exceeding the safe limit for vitamins and minerals. Recommended dietary allowance (RDA) or Adequate Intake (AI) is the amount required for keeping yourself healthy.
The maximum amount of vitamin and supplements for arthritis you can take without any significant side effects is called the Tolerable Upper Intake Level or UL. The higher you go from the UL, the more the risk of problems.
Different supplements have different doses and maximum limits. For example, some vitamins have a higher limit, while some have a low sensitive limit and need to ingest them very accurately.
FAQs:
1- Which vitamin deficiency causes arthritis?
Vitamin D deficiency increases the risk of rheumatoid arthritis and other forms of arthritis, as it compromises the deposition of calcium which is mandatory for bones and joint health.
2- Is vitamin B12 good for arthritis?
Study shows that Vitamin D is beneficial in treating osteoarthritis and various other arthritis-related symptoms. Therefore, it is essential, particularly for joint movement.
3- What is the most potent natural anti-inflammatory?
Different natural remedies are known now with potent anti-inflammatory properties. Some of them are turmeric, tea, etc.
4- Does magnesium help with joint pain?
Yes, Magnesium is associated with bone strength, and it maintains the joint cartilage. So it can be helpful in joint pains.
5- What supplements are good for rheumatoid arthritis?
There is a long list of supplements that are good for rheumatoid arthritis. But Turmeric, fish oil having omega-three fatty acid, collagen, glucosamine, etc., are essential.
Conclusion:
Dietary adaptations are much more beneficial than medications for avoiding various health problems. Vitamins and supplements for arthritis are essential to treat this illness naturally without any complications. A variety of vitamins and supplements help cure the different kinds of arthritis like osteoarthritis and rheumatoid arthritis.
However, always consult your doctor before initiating any supplementation to avoid any adverse reaction in the future. Any drug interaction or overdose may have hazardous effects and bring more harm instead of benefitting with cure.
