Joint pain is a common symptom in chronic conditions such as rheumatoid arthritis and osteoarthritis. It can also be accompanied by other symptoms such as inflammation, swelling and stiffness. Some studies have linked a lack of vitamin D to joint pain. However, if you've been suffering from long-term pain, seek medical advice as soon as possible.
About Vitamin D
Vitamin D plays several roles in the body, including enhancing calcium absorption in the gut. It also maintains calcium and phosphate levels in the blood to support bone formation, and it's essential for healthy bone growth and repair. Other roles vitamin D plays that impact joint pain include reducing inflammation and influencing immune function.
Evidence of Effects on Joint Pain
Testing blood levels of 25-hydroxyvitamin D is the best way to determine vitamin D status. In a study published in the journal "Arthritis and Rheumatism" in May 2009, Tasmanian researchers found that both sunlight exposure and blood levels of 25-hydroxyvitamin D consistently reduced cartilage loss in participants with diagnosed osteoarthritis and knee pain and in women. However, the results were not consistent in men and participants whose osteoarthritis had not been diagnosed. In another study published in the journal "Clinical and Experimental Rheumatology" in 2010, vitamin D deficiency was linked to pain, disability and higher DAS scores, which is a measure of how active rheumatoid arthritis is in patients with this condition.
Vitamin D and Sun Exposure
Your body can make all the vitamin D it needs if you expose your arms, back, face or legs to the sun for about five to 30 minutes between 10 a.m. and 3 p.m. at least twice a week. Keep in mind that on cloudy days ultraviolet energy dips by 50 percent, and shade --- including from smog cover --- reduces UV energy by 60 percent, according to the Office of Dietary Supplements. Also, you won't get the sunshine you need by sitting indoors, such as in a sunroom, as ultraviolet B rays do not penetrate glass. However, do not spend more than the recommended amount of time in the sun as it can increase your risk of developing skin cancer.
Vitamin D Supplements
The best food sources of vitamin D include cod liver oil, salmon, canned tuna, mackerel, and vitamin D-fortified dairy foods and ready-to-eat cereal. Taking vitamin D2 or vitamin D3 supplements is another way to get this nutrient to help relieve joint pain. The Institute of Medicine recommends that adults ages 19 to 70 get 600 international units daily of vitamin D; the maximum intake is 4,000 IU.
References
- University of Maryland Medical Center: Joint Pain
- Office of Dietary Supplements: Vitamin D
- "Arthritis and Rheumatism"; Serum Levels of Vitamin D, Sunlight Exposure and Knee Cartilage Loss in Older Adults: The Tasmanian Older Adult Cohort Study; C. Ding, et al.; May 2009
- "Clinical and Experimental Rheumatology"; Relationships Among Vitamin D, Disease Activity, Pain and Disability in Rheumatoid Arthritis; U.J. Haque, et al.; September-October 2010
- Institute of Medicine: Vitamin D: DRIs for Calcium and Vitamin D
