Millions of people wake up with stiff, aching joints because they are suffering from arthritis. This incurable condition leads to many challenges as it affects a person’s daily life. In the United States, 21% of adults are living with this condition, based on the Centres for Disease Control and Prevention (CDC). Many people are able to live a normal life by making lifestyle changes that manage the symptoms. They also take medication, go to physical therapy, and consume dietary supplements to improve their quality of life. In this article, we will explore vitamins and supplements that help with arthritis and support joint health.
How Does Arthritis Affect The Body?
Arthritis mainly causes stiffness, pain, and swelling in the joints. The symptoms make it difficult to complete daily tasks like cooking, cleaning, getting dressed, doing laundry, brushing teeth, gardening, and even simple hand movements. People with arthritis often experience morning stiffness and pain in the joints, difficulty gripping objects, and limitations with flexibility. Two common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis (OA): this condition affects the protective cartilage in joints, making it deteriorate. This causes pain and limits mobility.
Rheumatoid arthritis (RA): This condition is an autoimmune disease in which the immune system damages joint tissues. This leads to chronic inflammation in the body.
Essential Vitamins for Arthritis Relief
1. Vitamin D
Vitamin D deficiency can worsen the symptoms of arthritis. People with rheumatoid arthritis may experience increased pain if their bodies have low levels of vitamin D. This is because vitamin D preserves the strength in your bones and prevents joint damage, making it essential for your bones and immune system. Individuals with vitamin D deficiency can consume vitamin D from fortified dairy products, fatty fish, and supplements. Our main source of vitamin D is the sun, so spending more time outdoors can help.
2. Vitamin C
Vitamin C plays a vital role in cartilage by promoting collagen production, a major compound of cartilage. This antioxidant helps to prevent inflammation and joint tissue damage by neutralising free radicals. Individuals can increase their intake of vitamin C by adding more citrus fruits, strawberries, bell peppers, and leafy greens to their diet.
3. Vitamin E
Individuals living with arthritis can reduce the inflammation in their joints by taking vitamin E. Increasing your intake of vitamin E will also lead to a reduction in oxidative stress. Research has shown that this antioxidant can ease some of the pain individuals with osteoarthritis experience. Some sources of vitamin E that you can add to your diet are nuts, seeds, spinach, and avocados.
4. Vitamin K
Vitamin K can prevent your joints from eroding. It supports bone metabolism and cartilage protection. People with arthritis may need to increase their intake of vitamin K because studies show that people who have been diagnosed with the condition often have low levels of vitamin K. This increases the risk of joint deterioration. If you are considering adding more vitamin K to your diet, leafy greens (kale, spinach, broccoli), eggs, and fermented foods are the best sources.
5. Omega-3 Fatty Acids
Individuals with arthritis, particularly rheumatoid arthritis, can combat pain and inflammation by taking Omega-3. This supplement not only helps with inflammation; it also helps to reduce stiffness and pain. It is found in fish oil and can be consumed from fatty fish like salmon and mackerel, flaxseeds, and walnuts.
6. Glucosamine and Chondroitin
Glucosamine and chondroitin can support your joint function and structure. They are natural compounds in cartilage. Research shows that individuals with osteoarthritis can take them to slow the deterioration of cartilage. Glucosamine and chondroitin are found in shellfish, animal cartilage, and supplements.
