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A good diet can do wonders for your body and mind, but that’s no surprise to anyone who’s ever had the flu and felt better in just a few days after eating more fruit or taking Vitamin C supplements.

But what about arthritis? Is there anything nutrition-wise you can do to help it?

Yes, there is! Those are the key nutrients to take advantage of when it comes to dealing with arthritis:

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Key Nutrients To Treat Arthritis

1. Fish Oil

Research suggests that omega-3 fatty acids—found in fish oil supplements—may help people with rheumatoid arthritis (RA) maintain their ability to walk.

For example, in a study from Sweden that was published in 2011 in Osteoarthritis and Cartilage, researchers assigned 225 people with RA to either a group that took 1 gram of fish oil daily or a placebo group. 

After two years, those who were taking fish oil had shown significantly less physical disability than those taking placebos. 

However, keep in mind that these studies looked at only people who already had RA and we’re supplementing with fish oil; it is not clear whether or not adding omega-3s could prevent RA from developing.

2. Vitamin C

One study found that daily supplementation with 400 mg/day of vitamin C resulted in a 41% decrease in pain after five months, with patients experiencing an improved ability to complete physical activities. 

This is partial because Vitamin C affects the formation and performance of hard and soft tissues in the body by contributing to the biosynthesis and maintenance of collagen.

3. Vitamin E

This fat-soluble vitamin is an antioxidant that is effective at reducing arthritic pain due to its anti-inflammatory properties – adequate intake levels have been linked to reductions in musculoskeletal pain.

4. Glucosamine and Chondroitin 

These two compounds work together to build cartilage; they are often marketed as a single supplement called glucosamine/chondroitin. 

Preliminary research indicates that these compounds may improve knee osteoarthritis symptoms if taken for more than six months at 800 mg per day.

Unfortunately, there’s no abundance of foods rich in glucosamine – in this case, supplementation is more than advised.

5. Biotin

Biotin promotes healthy cell growth. Biotin is often recommended as a natural treatment for those with thinning hair or loss of muscle control (i.e., Parkinson’s disease). 

A biotin deficiency can lead to brittle nail syndrome, where nails split or crack easily. The recommended daily allowance of biotin is 30 micrograms per day. 

To treat brittle nails, many doctors recommend taking 300–400 micrograms per day until your symptoms improve. 

If you have diabetes, talk to your doctor before taking biotin supplements; they may cause blood sugar levels to drop too low.

6. Magnesium

Whilst most people know that magnesium is important to keep bones strong, its role in fighting osteoarthritis may surprise you. 

It reduces inflammation and helps maintain normal levels of calcium in your blood (which can be low in people with arthritis). 

A magnesium deficiency has been linked to many types of chronic pain conditions, including rheumatoid arthritis. 

Magnesium also plays a role in energy production and bone formation—so it’s not just an anti-inflammatory powerhouse, but also one of nature’s best bone builders! 

Magnesium deficiencies are common among people who suffer from chronic pain conditions such as fibromyalgia or rheumatoid arthritis. 

Low levels of magnesium have been linked to depression—another condition often associated with chronic pain. 

7. Manganese

A mineral that may be able to treat joint pain.

Manganese helps stabilise cartilage tissue (which cushions joints) and may support new cell growth. 

Foods with manganese include leafy greens, legumes, seeds, mushrooms, nuts, and whole grains.

Since you can’t get too much manganese from food alone—the recommended intake is between 1-2 milligrams per day—if you’re an arthritis sufferer who wants to try taking a supplement containing manganese, make sure you are careful not to exceed 400 milligrams per day. 

8. Zinc

If you suffer from arthritis (particularly rheumatoid arthritis), your immune system may be attacking your joints.

In such cases, it’s a good idea to take more zinc—an essential mineral that also happens to play a key role in maintaining a healthy immune system. 

A 2012 study published in Cell Reports found that when participants were given 8 milligrams of zinc per day for two months, they experienced significant improvement in their immune systems’ response to bacteria. 

Researchers suspect zinc is a key player because those who reported joint pain at baseline experienced fewer symptoms after taking higher doses of zinc supplements. 

Your doctor can help you determine whether adding more zinc to your diet might be helpful and safe.

9. Selenium

Most people associate selenium with anti-cancer benefits.

But preliminary studies show that it also reduces inflammation—and inflammation is a major component of arthritis. 

Animal studies have shown that selenium can reduce oxidative stress in joints and improve cartilage metabolism. 

And in human studies, selenium has improved overall symptoms of rheumatoid arthritis (RA) as well as RA symptoms involving inflammation. 

One study found that when applied topically to arthritic knees, selenium reduced pain significantly more than a placebo did!

Other studies have also found positive results with oral doses of 200–400 mcg per day.

10. Unsaturated Fats

Studies have shown that certain unsaturated fats—such as polyunsaturated fats—can play a role in reducing inflammation. 

This is why some doctors recommend increasing your intake of omega-3 fatty acids, which come from fish such as salmon, sardines, and herring. 

Other research has found that omega-6 fatty acids can increase inflammation when consumed in excess. 

Omega-6s are found in sunflower oils, corn oil, and safflower oil; those with arthritis may want to minimise their consumption of these foods and instead choose other healthy sources of unsaturated fats such as nuts (almonds) or seeds (flaxseeds). 

Both walnuts and flaxseeds are known to be rich in antioxidants too.

Final Thoughts

Despite being a common health condition affecting people of all ages, arthritis is easy to avoid and improves through the right nutrient intake paired with mild and consistent exercise.

It’s always important to check with your health practitioner the best approach to your case and whether supplements are suitable or not.

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The post The 10 Key Nutrients to Treat Your Arthritis Immediately first appeared on Fit as a Fiddle.