Daily Vitamin Intake for Arthritis
Vitamins treat some forms of arthritis better than others. Rheumatoid arthritis, which is marked by inflammation of one or more joints, and gout, a severe form of inflammatory arthritis, both respond well to vitamins. Vitamins reduce swelling by strengthening the body's immune system and preventing harmful cells from attacking the joints. Vitamins can be taken as part of a daily supplement or through certain nutrient-rich foods.
Vitamins C and E
Two of the best choices for treating arthritis are vitamins C and E. Vitamin C is an anti-inflammatory that helps build cartilage. Together with vitamin E, it works to clean up free radicals that damage tissue while preventing the further breakdown of cartilage. A good dose of vitamin C is 600 milligrams a day. Besides supplements, it can be found in citrus fruits, juice, broccoli, kale and kiwi.
Take at least 15 milligrams of vitamin E, which is stored in peanut butter, almonds, sunflower seeds, wheat germ and turnip greens.
The B Vitamins
B vitamins are also extremely important, especially if taken with a high dose of folic acid. Sixteen grams of vitamin B-3 for men and 14 grams for women reduces swelling and improves muscle strength and mobility. Look for B-3 in poultry, salmon, beef, beans and peanut butter.
B-6 forms red blood cells and antibodies, meaning it is good for osteoarthritis as well as rheumatoid arthritis. Take 1.3 milligrams each day before the age of 50, but after 50 increase to 1.7 milligrams for men and 1.5 milligrams for women. Good sources of B-6 include beans, meat, poultry and fish.
B-12 also produces red blood cells, but has the added benefit of activating folic acid. B-12 and folic acid team up to prevent bone fractures, especially of the hip. Take as little as 2.4 micrograms of B-12, found in liver, egg yolks, salmon, fortified cereals and pasta, and 400 micrograms of folate, found in leafy green vegetables, lentils, liver and grains.
Vitamin A
Vitamin A reduces swelling and inflammation, and is particularly effective in treating rheumatoid arthritis. Men need 3,000 IU (international units) while women need 2,333 IU. Eat carrots, dark leafy green vegetables, apricots, cantaloupe and sweet potatoes.
Vitamin D
Vitamin D develops strong bones and reduces inflammation. Recommended amounts increase as a person ages. Before age 50, consume 200 milligrams of vitamin D per day; between ages 50-70, consume 400 milligrams; and after age 70, 600 milligrams. Fortified milk, cheese and yogurt are the best sources of vitamin D, but it can also be found in fortified cereals, salmon, herring and tuna.
Vitamin K
Men should take 120 micrograms and women 90 micrograms of vitamin K to strengthen bones and moderately increase bone density. Find vitamin K in leafy green vegetables and fermented soybeans.
Omega-3 Fatty Acids
Found in fish, fish oil and supplements, omega-3 fatty acids are a good anti-inflammatory for treating rheumatoid arthritis.
Tags: folic acid, green vegetables, leafy green, leafy green vegetables, blood cells, consume milligrams
