Arthritis Nutrition
The below provides a general overview on this topic and may not apply to everyone. Any treatment protocol should be discussed with a qualified healthcare practitioner. Please refer to: Medical & Legal Disclaimer
🔬 Food Intolerance and Rheumatoid Arthritis
British Medical Research Council (2001): There is evidence that an individual diet, in which offending foods are removed, can lead to an improvement of rheumatoid arthritis.
Dr. Gail Darlington's Study (1986): In a controlled, 6-week study with 53 rheumatoid arthritis patients, significant improvements were found in the exclusion diet group compared to placebo diet group.
⚠️ Top 5 Foods Most Likely to Cause Intolerance in RA Patients:
Corn Wheat Bacon/Pork Oranges Milk
💊 How to Use Supplements to Help Rebuild Your Joints
Rebuilding joints requires: adequate water, necessary building blocks (glucosamine, chondroitin sulfate), controlling inflammation (SAMe), sturdy cell walls (Omega-3 Fatty Acids, ACES), plus specific exercises.
⏰ These supplements require 2-3 months of consistent use before you will notice significant improvement.
🦴 Glucosamine & Chondroitin Sulfate
Glucosamine Sulfate
A basic building block of connective tissue. While abundant when young, we lose it with age, leading to cartilage thinning and osteoarthritis. Studies show it can prevent further loss and reduce symptoms of pain, swelling, and stiffness.
Dosage by Weight:
- • Less than 120lbs: 1000 mg/day
- • 120 to 200lbs: 1500 mg/day
- • More than 200lbs: 2000 mg/day
Divide daily doses in half and take twice a day.
Precautions: If you have diabetes, consult your doctor as it can raise blood sugar. If allergic to shellfish, do not take glucosamine.
Chondroitin Sulfate
Stimulates cartilage cells and complements glucosamine supplementation. The combination is at least as effective as prescription drug celecoxib (Celebrex) in treating osteoarthritis pain.
Dosage by Weight:
- • Less than 120lbs: 800 mg/day
- • 120 to 200lbs: 1200 mg/day
- • More than 200lbs: 1600 mg/day
Divide daily doses in half and take twice a day.
🧬 SAM-e (S-Adenosyl Methionine)
Discovered in Italy in 1952, SAM-e appears to raise dopamine levels and has been shown to be as effective as Non-Steroidal Anti-Inflammatory Drugs while actually increasing cartilage formation.
Dosage:
200-400 mg daily
Divide in 3 portions, take three times per day on empty stomach.
⚠️ Precautions:
- • May cause flatulence, vomiting, diarrhea, headache
- • Heart patients should consult doctors first
- • May increase anxiety in depressed patients
- • Don't take with anti-depressive agents
🐟 Omega-3 Fatty Acids
Insufficient Omega-3 causes cells to use saturated fats, resulting in more easily damaged cell walls. At least three 3-ounce servings of fish per week or 2-3g daily of fish oil supplement.
🦐 Krill Oil
Study showed 300mg daily was effective at reducing arthritis symptoms and inflammation.
🐟 Cod Liver Oil
Research shows it can turn off cartilage-degrading enzymes in just 24 hours.
Dosage: 1000-2000 mg/day
⚠️ Precautions:
- • Use cautiously if you bruise easily or take blood-thinning medications
- • More than 3g/day may increase hemorrhagic stroke risk
- • People with seafood allergies shouldn't use fish-derived oils
- • May cause flatulence and diarrhea
🍊 Antioxidant Vitamins (A, C, E, Selenium)
These vitamins improve cell function and are powerful antioxidants.
Vitamin A: 5000 IU/day
Found in dark leafy greens and orange produce
Vitamin C: 500-2000 mg/day
Powerful immune system and joint builder
Vitamin E: 100-400 IU/day
Food sources safer than supplements
Selenium: 55-200 mcg/day
☀️ Could Vitamin D Help Cure Arthritis?
Dr. James Dowd at the Arthritis Institute of Michigan has been prescribing vitamin D for chronic disorders like arthritis, back pain and headaches, with significant improvement in symptoms.
The Vitamin D Cure offers a five-step program that can eliminate or alleviate conditions like arthritis in as little as six weeks.
⚡ MSM (Methyl-Sulfonyl Methane)
Blocks pain signal transmission in nerve fibers. Studies show MSM improved symptoms of pain and physical function in people aged 40-76 with arthritic knees.
💡 Research Highlight
Clinical Drug Investigations (June 2004): The combination of glucosamine and MSM was more effective than either nutrient alone in reducing symptoms and improving joint function.
🎁 Bonus Benefits
Users report younger-looking skin and reductions in allergy symptoms. MSM appears to block histamine from reaching susceptible tissues.
🥗 Anti-Inflammatory Foods (Can Reduce Inflammation by 20-40%)
🌿 Turmeric
Contains curcuminoids that reduce joint swelling and pain. Most improvement occurs with extracts containing only curcuminoids rather than complex extracts.
Note: Not for pregnancy or patients with gallstones without physician supervision.
🍍 Pineapple
Contains bromelain, an anti-inflammatory enzyme that reduces white blood cell migration to inflammation sites.
🍒 Cherries
Contain anthocyanins and bioflavonoids that inhibit inflammation enzymes. Have similar activity to aspirin and ibuprofen.
Dosage: A dozen cherries daily or 100% pure cherry juice.
🍯 Apple Cider Vinegar & Honey
Helps maintain optimum pH balance to prevent mineral crystallization in joints.
Recipe: Glass of warm water + 2 spoons Braggs apple cider vinegar + 2 spoons raw honey daily.
🥬 Vitamin K & Leafy Greens
Higher blood levels of vitamin K significantly reduce risk of bone spurs and cartilage damage. Eating a small salad before each meal helps.
Note: Discuss K intake with doctor if on blood thinners.
🌶️ Ginger
University of Miami study found ginger taken twice daily was as effective as prescription and OTC drugs for controlling arthritis pain.
Dosage: Several teaspoons fresh ginger daily or 500mg supplement.
Caution: Thins blood - consult doctor if taking blood-thinning medication.
🐟 Fish & Fish Oil
Cold-water fish (salmon, tuna, mackerel, sardines) provide inflammation-fighting omega-3s. At least three 3-ounce servings per week.
🥃 Gin-Soaked Raisins (Folk Remedy)
Popular folk remedy: 1 lb golden raisins + 1/2 pint gin. Let gin absorb, then eat 9 raisins daily.
Note: No controlled studies exist, but sulfur gas in golden raisins and juniper berries in gin may have anti-inflammatory properties.
🚫 Foods to Eliminate or Reduce
❌ Inflammation-Promoting Foods
🥩 Omega-6 Fatty Acids
Found primarily in red meats, processed and fast foods. Anyone with arthritis should avoid these as much as possible.
🍅 Nightshade Vegetables
Up to 20% of arthritis patients get worse when eating these foods:
⚠️ Other Items to Avoid
💧 Mineral Water
Inorganic minerals crystallize in the body, causing arthritis when crystallizing outside the circulatory system and atherosclerosis when inside.
💊 Long-term Medications
Cortisone, aspirin, and ibuprofen, if taken too long, degrade your joints.