Top 5 Supplements for Arthritis Pain, Reviewed by Experts – Forbes Health

A healthy gut microbiota can help prevent inflammation, according to Morin, and people who eat a well-balanced diet that includes a variety of vitamins, minerals, antioxidants and anti-inflammatory foods may experience less arthritis pain. Foods that contain probioticslike yogurt, kefir and kimchi, can also 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 products, eggs, poultry, red wine and olive oil – can help relieve arthritis pain, thanks to its anti-inflammatory properties.

For people who prefer not to follow a specific type of diet, adding certain supplements to a daily health regimen may also help reduce 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, according to research.

High-quality olive oil is one of the best dietary sources of monounsaturated fatty acids, Morin says, because one tablespoon of olive oil contains about 10 grams of monounsaturated fatty acids. To incorporate olive oil into a daily diet, Morin suggests consuming at least two tablespoons of it daily as a salad dressing, bread dip, or substitute for butter in recipes. For those interested in taking a monounsaturated fatty acid supplement, she recommends 2 to 4 tablespoons per day, or 20 to 40 grams.

Vitamin D

Vitamin D helps the body absorb calcium and maintain strong bones. Alternatively, research shows vitamin D deficiency may influence the severity of rheumatoid arthritis symptoms. A 2012 study in Therapeutic advances in endocrinology and metabolism observed that rheumatoid arthritis appeared to be more common in participants with vitamin D deficiency. Additionally, research suggests that vitamin D deficiencies in a person’s diet may increase their risk of knee osteoarthritis.

Vitamin D supplementation may be beneficial for the prevention of osteoporosis and the relief of pain in patients with rheumatoid arthritis. The most bioavailable form of vitamin D is sunlight, although it is also found in foods like salmon, tuna, egg yolks, and products fortified with vitamin D, like orange juice and dairy products. People who need extra vitamin D can consider using supplements, which can be purchased at pharmacies or prescribed by a primary care provider.

The National Institutes of Health (NIH) recommends a dietary intake of 600 international units (IU) per day of vitamin D. For older adults, the NIH suggests between 400 IU and 800 IU supplementation for older adults.

“In many cases, higher amounts [of vitamin D] can be safe and effective,” says Morin. However, it’s important to speak with your healthcare provider before increasing your dose of vitamin D, as providers may check blood tests to help determine the appropriate amount of vitamin D for your needs, it adds. -She.

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 to control conditions such as lupus And rheumatoid arthritis. Specifically, studies show that omega-3 fatty acids can help control the autoimmune response and reduce joint swelling and tenderness in people with rheumatoid arthritis.

Fatty cold water fish such as salmon, sardines or mackerel are many sources of omega-3 fatty acids. Tuna is also an abundant source of omega-3 fatty acids, but may contain more mercury than some other fish. Morin suggests eating two 100-gram servings of oily fish per week and supplementing with flax, chia and walnuts for extra 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 men and 1.1 grams for adult women.

Fiber

Fiber is a type of carbohydrate most commonly found in whole grains, nuts, fruits, and vegetables that helps regulate blood sugar levels. blood sugarnormalize bowel movements and reduce cholesterol level. People who eat high-fiber diets may have lower levels of C-reactive protein, a marker of inflammation often linked to rheumatoid arthritis.

“Whole grains, beans, and lentils are wonderful because of their fiber content,” says Morin. “They help feed your gut microbes like the probiotics in your digestive system. Different varieties of fiber 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 fiber for adult men and 25 grams for women.

Curcumin

Curcumin, the active ingredient of turmeric, can relieve arthritis pain, says Morin. Research also reveals that curcumin is beneficial for pain management and joint function in people with knee osteoarthritis.

However, to get enough curcumin for its health benefits, a person must consume excessive amounts of turmeric, Morin says. Instead, she recommends trying a curcumin supplement.

“The active compound in turmeric is curcumin, so ideally we’re looking for that active compound,” Morin says. “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 had turmeric on the side, I would keep looking.

Many people experience benefits when they take 1,500 milligrams of curcuminoids daily, divided into doses of about 500 milligrams per meal, she adds.