The Best Vitamins for Arthritis

Arthritis pain can significantly affect quality of life and interfere with mobility, daily activities, and overall well-being. 

Many individuals struggling with arthritis-related joint pain resort to pharmaceutical treatments, often accompanied by side effects.

Discover the best sources of vitamins for arthritis through nutrient-rich foods and explore practical strategies for managing joint pain and improving mobility naturally.

The best vitamins for arthritis

Optimal bone health and joint function require a range of essential nutrients, including vitamins that help protect cartilage, reduce stiffness, and ease discomfort.

Here are three of the best vitamins for arthritis. 

1. Niacinamide 

Niacinamide, a water-soluble form of vitamin B3, has been found to support joint health and reduce arthritis-related inflammation. 

It’s believed that niacinamide helps regulate immune system responses, reduces oxidative stress, and improves joint flexibility by supporting cartilage repair and reducing stiffness.

A study published in Inflammation Research investigated the impact of niacinamide in individuals with knee osteoarthritis and concluded, “Niacinamide improved osteoarthritis and joint flexibility, reduced inflammation, and allowed for a reduction in standard anti-inflammatory pain relievers.”¹

Some of the best food sources of niacinamide include animal products such as cooked beef liver, meat, poultry, tuna, salmon, and eggs. 

Additionally, plant-based sources such as mushrooms, sunflower seeds, avocados, and green leafy vegetables provide vitamin B3, supporting overall joint health and mobility.

2. Vitamin D

“Vitamin D plays a crucial role in regulating inflammation and supporting joint health,” explains Dr. Berg. “Vitamin D deficiency has been linked to increased arthritis symptoms severity and a higher risk of cartilage breakdown and joint deterioration.”

According to a report released by the Arthritis Foundation (AF), many individuals with arthritis have low vitamin D levels, and regular blood tests to monitor vitamin D status are recommended.²

Vitamin D has potent anti-inflammatory properties and promotes balanced immune system responses, which may help alleviate symptoms such as joint stiffness and swelling. 

While vitamin D can be obtained from a variety of sources, regular sunlight exposure is the most natural way to maintain healthy levels. In addition to sunlight, small amounts of vitamin D can also be found in fatty fish, egg yolks, and fortified dairy products. 

3. Vitamin E 

Vitamin E belongs to the family of fat-soluble vitamins and has been found to have significant anti-inflammatory and immune-modulating properties. This makes vitamin E particularly beneficial for individuals with autoimmune-related joint disorders such as rheumatoid arthritis.

Evidence published in the European Journal of Clinical Nutrition highlights vitamin E’s beneficial effects on joint health, reporting that it can help individuals with arthritis reduce discomfort, swelling, and stiffness in the joints.³

Sunflower seeds are one of the best vitamin E sources, alongside other nutrient-rich options such as avocados, hazelnuts, peanuts, almonds, spinach, and Swiss chard. 

Regularly incorporating these foods into a healthy diet helps support optimal vitamin E levels, which may reduce inflammation and support joint function.

Watch the video below to discover the number one vitamin for arthritis. 

Other nutrients for arthritis

In addition to vitamins, other critical nutrients can play a key role in managing arthritis symptoms by promoting balanced immune system responses, reducing inflammation, and supporting joint health. 

Here are three key nutrients linked to improved joint health.

1. Omega-3 fatty acids

Omega-3 fatty acids, naturally found in oily fish such as salmon, tuna, mackerel, and sardines, are known for their potent anti-inflammatory properties and have been linked to better joint functionality.

This has been confirmed by research published in Scientific Reports stating that omega-3 fish oils help reduce joint inflammation, improve mobility, and lower osteoarthritis pain severity.⁴

The authors also suggest that regular omega-3 fatty acid intake may offer a natural and effective way to manage symptoms in combination with conventional approaches for treating osteoarthritis. 

2. Boron

Boron is an important trace mineral for joint health as it helps regulate calcium and magnesium levels, which are essential for maintaining strong bones and preventing joint degeneration. 

Evidence published in the Journal of Trace Elements in Medicine and Biology found that boron may also reduce inflammation within cartilage. This can alleviate pain and stiffness associated with conditions such as rheumatoid arthritis and osteoarthritis.⁵

Boron is found in various plant foods and can be found in small amounts of animal protein, including beef, chicken, turkey, and dairy products. 

Here are some of the best boron-rich foods:

• Avocados
• Cruciferous vegetables
• Tomatoes 
• Peanuts
• Broccoli
• Lettuce
• Almonds
• Hazelnuts

3. Collagen

Collagen is the most abundant protein in the body and is crucial in maintaining the strength and elasticity of joints, tendons, and cartilage. 

In individuals with arthritis, reduced collagen production can weaken cartilage tissue, contributing to joint deterioration and increased susceptibility to damage. This decline can lead to greater pain, stiffness, and impaired mobility.

Dietary sources of collagen, such as bone broth, chicken skin, and eggs, can provide the necessary building blocks for healthy cartilage tissue, making it an essential nutrient for managing arthritis symptoms and promoting long-term joint health. 

Tips for managing arthritis naturally 

Conventional ways to treat arthritis typically include anti-inflammatory pain relief medications, which can help manage symptoms in the short term. 

However, many individuals also seek natural ways to support joint function and reduce pain. 

Here are three tips for managing arthritis naturally.  

1. Adopt an anti-inflammatory diet 

Adopting an anti-inflammatory diet can significantly help manage arthritis by reducing inflammation, which is a key driver of joint pain and swelling. 

A nutrient-dense, low-carb diet such as Healthy Keto® is an ideal meal plan for those with arthritis and osteoarthritis pain, as it focuses on reducing inflammation and supporting joint health. 

By limiting inflammatory sugars and carbs and prioritizing nutritious whole foods, including grass-fed meats, pasture-raised eggs, wild-caught fish, game meats, organic vegetables, and full-fat dairy, Healthy Keto can help reduce inflammation and improve overall well-being. 

A low-carb diet has also been shown to be one of the most effective dietary strategies to support a healthy body weight, which plays a crucial role in maintaining joint integrity. 

Jessica’s incredible keto story—better joint health and 160 pounds of weight loss 

At 57, Jessica Johnson felt her health had reached a breaking point. At nearly 300 lbs, she was struggling with osteoarthritis, bone spurs in her foot, and severe pain that made walking unbearable—until she discovered the power of a low-carb diet.

She shares:

“I started eating keto and learned how to fast. Now, I’m a healthy 135 lbs, off my blood pressure medication, and my osteoarthritis pain and asthma symptoms are gone.”

Jessica’s remarkable results inspired her to run a thriving support group, where she shares her success and helps others transform their health. Read her full story here. 

Results may vary based on individual factors such as starting points, goals, and personal effort. A holistic approach, including proper nutrition and lifestyle changes, is essential for achieving and maintaining health improvements. Individual outcomes aren’t guaranteed.

2. Herbs

Various spices, plant extracts, and herbs have a longstanding use in traditional medicine to support joint health. 

These plant-based options may help reduce inflammation, promote healing, and improve mobility, offering a natural approach to managing pain and discomfort.

Some of the best herbs for supporting joint health include:

• Ginger
• Thyme 
• Garlic
• Cinnamon
• Organo
• Thunder god vine 
• Stinging nettle 

In addition, turmeric is one of the most extensively studied herbal supports for healthy joints, known for its ability to ease joint pain, stiffness, and swelling by inhibiting key inflammatory pathways in the body.

3. Cold therapy 

Cold therapy is a simple yet effective way to reduce arthritis-related pain, swelling, and inflammation. 

Applying ice packs or cold compresses to affected joints helps numb pain by constricting blood vessels and slowing nerve signal transmissions. This can provide immediate relief, especially after physical activity or during arthritis flare-ups.

Furthermore, evidence published in the Scandinavian Journal of Rheumatology suggests that cold shower therapy has pain-relieving benefits for individuals with inflammatory arthritis and helps reduce joint swelling and stiffness.⁶

Key takeaways

Some of the best vitamins for arthritis include vitamin B3, vitamin D, and vitamin E, all of which play essential roles in reducing inflammation, supporting joint health, and improving mobility.

In addition, omega-3 fatty acids, boron, and collagen are critical nutrients that further support healthy joints by blocking inflammatory pathways, strengthening bones, and promoting cartilage repair. 

Ensuring adequate intake of these nutrients, in combination with an anti-inflammatory, low-carb diet such as Healthy Keto, can help manage arthritis symptoms and support long-term joint health.

FAQ

The following nutritional recommendations are supplied for you to share with your health care provider.  The content herein and the nutrients recommended are in aid of good health, not disease treatment.  Please consult your health care practitioner for diagnosis and treatment of disease.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/8841834/ ↩︎
2. https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamin-d-deficiency-debate ↩︎
3. https://pubmed.ncbi.nlm.nih.gov/35468933/ ↩︎
4. https://www.nature.com/articles/s41598-024-78486-0 ↩︎
5. https://pubmed.ncbi.nlm.nih.gov/19486829/ ↩︎
6. https://pubmed.ncbi.nlm.nih.gov/27575584/ ↩︎

Tags