Which Vitamins Are Good For Arthritis?

Orthopedists and dietitians recommend these science-backed, inflammation-fighting supplements

Reviewed by Dietitian Eliza Savage, MS, RD, CDN, RYT

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.

While there are no agreed-upon supplements to treat joint, Struan Coleman, MD, an orthopedic surgeon at the Hospital for Special Surgery and co-founder of Motive Health, says that research does show promising findings around certain nutrients—such as fish oils, curcumin, and glucosamine chondroitin sulfate—having an anti-inflammatory effect on the body.

“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,” explains Coleman.

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," says Edwina Clark, MS, RD, CSSD, a registered dietitian. In milder cases, they may be used as a first intervention.

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,” says Clark.

Shore adds that omegas can also reduce inflammatory markers and mitigate cartilage loss in those with osteoarthritis. There is also evidence that omegas can help reduce pain and stiffness associated with rheumatoid arthritis. He recommends "between 1,000 and 3,000 milligrams (mg) of combined DHA/EPA, with studies suggesting the higher dose range is more effective for arthritis pain."

But, there are a few side effects to be cognizant of before supplementing with omegas. “Potential risks linked to omega-3 supplementation include gastrointestinal discomfort, heartburn, potential atrial fibrillation in exceedingly high doses, and heightened risk of bleeding, particularly in individuals taking blood thinners," says Michelle Routhenstein, MS, RD, CDCES, CDN, a registered dietitian with Entirely Nourished.

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.”

Keep in mind, though, that these supplements are derived from shellfish, so if you have an allergy, skip this one. Routhenstein notes that common side effects (for those who don’t have a shellfish allergy) include nausea, heartburn, and diarrhea.

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."

However, Clark says curcumin has low bioavailability, meaning the body can’t absorb it well and reap its benefits. “Interestingly, black pepper increases curcumin absorption by up to 2,000%, and as a result, many turmeric and curcumin supplements contain black pepper."

Be sure to look for supplements that contain piperine, the main component in black pepper. Shore says you can take up to 500 mg three times a day for maximal effect on arthritis pain.

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.

But vitamin D deficiency is fairly common, affecting about 35% of adults in the U.S. Having low vitamin D levels has been linked to more severe disease and disability in patients with arthritis, as well as worse surgical outcomes, says Shore.

If you’re deficient, he recommends taking 5,000 to 10,000 IU (international units) of a supplement containing both vitamin D3 and K2 daily (vitamin K2 further helps calcium absorption in bones). Before you add it to your cart, note that you should get regular bloodwork done to confirm this is the appropriate dose for you. Toxicity can occur if you overdo it because vitamin D is a fat-soluble vitamin (meaning the excess is stored in adipose tissue),

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," she says.

The recommended dose varies for everyone, but typically ranges from 500 to 2,000 milligrams daily, Routhenstein says. Too much vitamin C may increase the risk of kidney stones for some people, so be sure to touch base with a healthcare provider before taking it consistently.

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.

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