5 Supplements Nutritionists Suggest You Should Take If You Have Arthritis

Dietitian Emily Lachtrup, MS, RD, provided the review.
Arthritis can make it more difficult for joints to move freely and painlessly, just as rusted hinges on a door make it more difficult to open and close it easily. If you suffer from arthritis, which affects 1 in 5 people in the United States, according to a study by the Centers for Disease Control and Prevention, you know how joint pain and stiffness can interfere with daily activities.

There are many types of arthritis, including osteoarthritis (caused by aging and wear and tear) and rheumatoid arthritis (an autoimmune condition). Both result in swelling, pain and a reduced range of movement.

It should come as no surprise that many people use certain supplements to manage their arthritis to reduce pain and regain some mobility. Supplements may help reduce inflammation or have other beneficial effects on the joints, but they may not be a miracle cure for arthritis pain. This is especially true when following an anti-inflammatory diet and frequent exercise.

5 Supplements to Consider Taking When You Have Arthritis

1. Omega-3 Fatty Acids

Through a meta-analysis published in the International Journal of Immunopharmacology in 2022, the anti-inflammatory properties of omega-3 fatty acids, which are rich in fish oil, have been established. According to a 2020 review published in the Mediterranean Journal of Rheumatology, these essential fatty acids have the ability to reduce joint discomfort and swelling by reducing inflammation.

Julie Upton, a registered dietitian in the San Francisco Bay Area, suggests looking for supplements containing two long-chain omega-3 polyunsaturated fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Try to consume a total of 500 mg of EPA and DHA per day.

2. Curcumin

Turmeric’s active ingredient, curcumin, is responsible for the spice’s bright yellow color. This substance is well known for its anti-inflammatory properties, which suggests that people with arthritis may benefit from taking it as a supplement.

According to Melissa Mitry, M.S., RD, owner of Melissa Mitry Nutrition, curcumin supplementation has been shown in studies to help reduce inflammation levels and arthritis symptoms and delay disease progression compared to a placebo. More research is needed to confirm the results of a 2023 comprehensive review and meta-analysis published in Frontiers in Immunology, which examined more than 500 articles and showed that curcumin administration can reduce clinical symptoms and inflammation levels in rheumatoid arthritis patients.

3. Glucosamine and Chondroitin

According to Mascha Davis, M.P.H., RDN, author of Eat Your Vitamins, supplements containing glucosamine and chondroitin “may benefit someone with arthritis, because glucosamine is a natural compound found in cartilage.” Research suggests that these supplements provide the building blocks the body needs to maintain healthy joints, helping people with arthritis experience less pain, stiffness and greater physical function, she says.

4. SAMe (S-adenosyl-L-methionine)

As a supplement, SAME (S-adenosyl-L-methionine) has attracted interest due to its potential ability to relieve symptoms of arthritis, particularly osteoarthritis. According to Davis, SAMe is a substance that exists naturally in human cells and is involved in the maintenance of cell membranes. The National Center for Complementary and Integrative Health states that, although data are inconclusive, SAMe generally appear to be as beneficial as nonsteroidal anti-inflammatory drugs (NSAIDs) in reducing pain and joint function, with fewer adverse effects.

While SAMe is celebrated for its potential benefits, it’s crucial to be aware of its risks. Because SAMe can influence serotonin levels in the body, it can interact with antidepressant medications. Talk to your doctor about any potential medication interactions before starting a SAMe supplement.

5. Vitamin D

Especially for those with arthritis, vitamin D is very important for regulating the immune system and maintaining bone health. Studies show that taking vitamin D supplements significantly reduces the inflammation and discomfort associated with arthritis. Data from 2023 published in Arthritis Research and Therapy showed that, over a five-year period, vitamin D supplementation was associated with slight improvements in knee pain, function, and function in individuals with knee osteoarthritis who had never had knee surgery. .

Bottom Line

Arthritis can be difficult to manage and can significantly reduce your quality of life. Although each person’s body responds differently to treatment, there is evidence that following an anti-inflammatory diet, exercising regularly, and taking supplements containing essential minerals can help people with arthritis manage their symptoms naturally. Consider taking supplements such as omega-3 fatty acids, vitamin D, and curcumin. As always, talk to your healthcare professional first before using any supplements. When you decide to start taking a particular supplement, it is important to find out if it has been third party tested for purity and quality.

READ | Vitamin B Paradox: Supplements Linked to 6 Increased 6 Heart Disease Risk