Your body contains hundreds of joints: points at which two or more bones interact. Joints range in both their appearance and function. Joints between flat bones in the skull facilitate birth as an infant, while the complex knee joint allows for movement of your legs. Joint pain can develop due to damage to any joint, but typically affects the knees, ankles, hips or shoulders. While nutrition alone cannot treat joint pain, some nutrients may play a role in preventing or relieving the condition.
Vitamin E
One nutrient that might help ease joint pain is vitamin E. In some cases, joint pain can develop due to inflammation in the affected joint, causing swelling or a buildup of fluid that can cause discomfort. Vitamin E can help regulate inflammation in your joints, suppressing the release of pro-inflammatory factors that can contribute to joint pain. Alan Titchenal, Ph.D., C.N.S, recommends consuming 400 IU of vitamin E to help relieve aching joints. You can also increase your dietary vitamin E intake by consuming fish, peanuts and soybean oil.
Vitamin C
Another nutrient that might help ease joint pain is vitamin C, also called ascorbic acid. This nutrient contributes to the healing of bone and cartilage tissue, ligaments and tendons -- all tissues present in many joints throughout your body. As a result, vitamin C intake can prove beneficial in healing a joint injury that cases joint pain. In addition, vitamin C deficiency can cause scurvy, a condition that leads to joint pain, according to the Linus Pauling Institute at Oregon State University. Consume a range of fruits and vegetables, as many of these foods contain vitamin C, to help fight scurvy and joint pain.
Omega-3 Fatty Acids
Consuming omega-3 fatty acids as part of your diet may also help relieve some types of joint pain. One possible affliction that leads to joint pain is rheumatoid arthritis, or RA, a type of immune disorder that affects the joints. Individuals suffering from RA experience chronic inflammation in their joints, leading to chronic joint pain. The University of Maryland Medical Center explains that consuming omega-3 fatty acids might help reduce joint pain and stiffness in people with RA, though it does not treat the disease itself. Consume fish and flax oil as sources of dietary omega-3 fatty acids.
Manganese
Manganese represents another nutritional factor that might help alleviate joint pain due to osteoarthritis, a disease characterized by abnormal bone growths within the joints. Individuals suffering from osteoarthritis experience chronic pain, as well as damage to the tissues within the affected joints. The Linus Pauling Institute indicates that supplements containing manganese were able to help ease the pain associated with osteoarthritis, though the institute notes that it's unclear whether the effect was due to manganese or due to other ingredients in the supplement. Although further research is required to confirm the beneficial effect of manganese on joint pain, you can consume foods rich in the mineral, like pineapple or pecans, as part of a healthy diet.
References
- University of Hawaii: Vitamins Can Help Ease Pain in Joints; Alan Titchenal, Ph.D., C.N.S. and Joannie Dobbs, Ph.D., C.N.S; December 2004
- Linus Pauling Institute: Vitamin C; Dr. Jane Higdon; January 2006
- University of Maryland Medical Center: Omega-3 Fatty Acids; Dr. Steven Ehrlich; 2009
- Linus Pauling Institute; Manganese; Dr. Jane Higdon; August 2001
