Upping your vitamin D intake has been shown to help with symptoms of rheumatoid arthritis.
Vitamin D helps the body absorb calcium, which is essential for building strong bones. Too little of this vital nutrient can lead to having thin, soft and brittle bones, known as osteomalacia in adults and rickets in children.
Studies also have found that a lack of vitamin D is linked to rheumatoid arthritis, an autoimmune disease characterized by swollen, aching joints and numbness and tingling in the hands and feet.
In a study published in the Journal of Clinical Rheumatology, scientists found that vitamin D deficiency not only is highly prevalent in rheumatoid arthritis patients, but it’s also related to chronic pain and lower mental and physical quality of life (QOL) scores. Another study revealed that a higher intake of vitamin D and omega-3 fatty acids may be associated with better treatment results in patients with early rheumatoid arthritis.
Are you getting enough vitamin D?
Your doctor can order blood tests to determine whether you’re getting enough vitamin D, but here are a few more telltale signs of a deficiency:
- Chronic pain or aches that last for weeks, similar to symptoms associated with rheumatoid arthritis
- Melancholy or depressed mood (though it’s not fully understood, vitamin D may increase the amount of chemicals in the brain that treat depression)
- Osteoporosis and brittle bones
- Fatigue and weakness that doesn’t seem normal
- Excessive sweating, especially on your forehead
How can you boost your vitamin D intake?
If you suspect that a vitamin D deficiency might be aggravating your rheumatoid arthritis, there are several steps you can take to boost your intake of vitamin D.
1. Eat foods that have vitamin D.
This includes oily fish such as tuna and salmon, milk that has vitamin D added, egg yolks and breakfast cereals, yogurts and other products that specify vitamin D has been added to them.
2. Take a supplement.
Many multivitamin tablets include vitamin D, or you can take a supplement. Liquid vitamin D is easier to absorb than in pill form.
3. Sunlight and vitamin D.
This is a tricky solution because you don’t want to increase your risk of skin cancer. But if you expose your skin to sunlight for a brief period daily, a compound in your skin will convert ultraviolet B radiation into vitamin D. Even sitting by an open window for several minutes can boost your intake. People with darker skin tones won’t burn as easily, but they also do not absorb as much vitamin D as people with lighter skin.
4. Take cod liver oil.
While cod oil may not be a tasty option, one tablespoon contains as much vitamin D as three servings of oily fish.
5. Review your medication.
Some medications can block absorption of vitamin D. Research your meds or ask your doctor about whether your current prescriptions and over-the-counter medications could be a culprit.
Because rheumatoid arthritis can be painful, exploring the role vitamin D plays in your overall health may be an option worth investigating.