5 Natural Vitamins to Soothe Joint Pain & Arthritic Inflammation

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Published January 11, 2023.

Different colorful fruits and vegetables arranged in a circle on a white cloth

Arthritis is a medical condition that involves pain and inflammation of the joints. It's the leading cause of disability worldwide, as some arthritis types like osteoarthritis can cause spinal muscle spasms and even lead to immobility.

In osteoarthritis (OA), the cartilage thins out due to excessive wear and tear, while in rheumatoid arthritis (RA), your body’s own immune system starts attacking healthy joint tissue. As the cartilage in your joints deteriorates, the bones rub against each other, leading to more inflammation and pain.

Although arthritis treatment involves managing the pain with NSAIDs, there are natural options you can consider to relieve arthritis pain. A healthy diet with the right nutrients can help reduce inflammation, improve cartilage structure, and strengthen joints and bones. In this regard, vitamins play a critical role in staying healthy, although you should consult your doctor before trying any new vitamin supplements.

Here's a list of the best 5 vitamins well-researched for their impact on arthritis that naturally soothe joint pain and arthritis inflammation.

» Keep an eye out for these early signs of arthritis

1. Vitamin D for Reducing Inflammation

Vitamin D is crucial to bone health—it helps your bones absorb calcium, improves muscle movement, and stimulates communication between nerves. As an immune regulator, vitamin D makes sure there's an optimal level of inflammation in the body. Therefore, it helps lower inflammation in people suffering from arthritis.

According to the Arthritis Foundation, vitamin D deficiency is common in people with rheumatoid arthritis. Lack of vitamin D can affect your immune system, reduce calcium and phosphorus levels, increase your risk of arthritis, and be the root cause of osteoporosis.

Vitamin D supplementation helps alleviate pain and improve joint health. As it's also known as the ‘sunshine vitamin,’ your body can naturally produce vitamin D when exposed to sunlight.

Some foods that contain vitamin D are:

  • Certain types of fatty fish, such as salmon, tuna, and mackerel
  • Cod liver oil
  • Organ meat such as beef liver
  • Soy and soy products
  • Mushroom
  • Egg yolk

» Other beneficial foods: learn what to eat to lubricate knee joints

2. Vitamin E for Fighting Free Radicals

Vitamin E helps treat osteoarthritis by stimulating the growth of cartilage cells. As it has anti-inflammatory properties that reduce symptoms of muscle soreness and muscle weakness, it can be used instead of muscle relaxers to help manage arthritis pain. It keeps the muscles healthy by speeding the recovery process.

Free radicals also play a part in cartilage degeneration by reacting with body cells and causing serious damage to tissues. Nevertheless, vitamin E is a potent antioxidant that scavenges these free radicals and preserves cartilage health. Thus, it's a potential agent for preventing and treating osteoarthritis.

Foods that contain vitamin E include:

  • Peanut butter
  • Beat green, collard green, and spinach
  • Almonds
  • Pumpkin
  • Broccoli
  • Asparagus
  • Red bell pepper
  • Avocado
  • Wheat germ oil
  • Sunflower seeds

3. Vitamin C for Boosting Collagen

Vitamin C is involved in collagen synthesis—this is the primary protein that supports the growth and repair of joint cartilage. Vitamin C also fights infections that cause joint inflammation, which is why it's highly recommended for those suffering from rheumatoid arthritis.

Since our body can’t produce vitamin C, it's important to eat foods that can supply the recommended levels of this vitamin.

These foods include:

  • Kiwi fruit
  • Bell peppers
  • Broccoli
  • Strawberries
  • Cantaloupe
  • Tomatoes
  • Papaya
  • Brussel sprouts
  • Grapefruit

» Other natural remedies: see natural ways to relieve arthritis pain in cold winters

4. Vitamin A for Maintaining Bone Health

Vitamin A is important for building strong and healthy bones. Both osteoblast (bone-building cells) and osteoclast (bone-breaking down cells) are influenced by this vitamin.

Vitamin A is anti-inflammatory in nature and reduces arthritic inflammation. It helps relieve pain in patients with rheumatoid arthritis and osteoarthritis.

One source of this vitamin is retinol, which is found in the following foods:

  • Meat
  • Fish
  • Fortified breakfast cereal
  • Fish liver oil
  • Eggs

Another source of vitamin A is beta-carotene, which can be found in:

  • Dark greens such as spinach
  • Orange fruits and vegetables such as carrots, sweet potatoes, or papaya

5. Vitamin K for Stimulating Bone Growth

Vitamin K is important for normal bone growth, as it directs calcium to the bones. Low blood levels of vitamin K are associated with weak bones and low bone density.

Vitamin K is also important for the healthy functioning of proteins in bone and cartilage. It's required for the synthesis of osteocalcin, a type of protein that aids the production of healthy bone tissues in the body.

Sufficient levels of vitamin K in the body can slow down the progression of joint damage from arthritis. Some foods high in vitamin K include:

  • Collard greens
  • Kale
  • Soybean
  • Brussel sprouts
  • Mustard greens
  • Swiss chard
  • Prunes
  • Kiwi
  • Soybean oil
  • Avocado

Soothe Arthritis Pain & Inflammation With the Right Vitamins

The standard treatment for arthritis includes exercise, lifestyle modifications, and an array of pain medications, including steroids. However, instead of relying on such medications all the time, complementing your diet with the right nutrients can help relieve arthritis pain and inflammation.

Avoid sweets, fatty foods, refined carbs, and alcohol, as these trigger arthritis flare-ups. On the other hand, foods rich in vitamins A, K, C, D, and E can improve your physical and mental well-being and reduce your arthritis symptoms, especially when combined with an effective supplement like Heal-n-Soothe.

» Reduce arthritis symptoms by avoiding the wrong foods for arthritis