Vitamin D got its nickname, "the sunshine vitamin," because sun exposure helps promote vitamin D production in the body. This essential nutrient is also found naturally in a few foods such as oily fish (mackerel, salmon) and is used to fortify milk, baby formula, cereal, and juice.

But changing lifestyles and diets mean that many of us are lacking in vitamin D. In fact, it's estimated that about 75 percent of American teens and adults don't get enough vitamin D, and studies suggest that this may play a role in several chronic diseases, including arthritis.

Just what role does vitamin D play in arthritis and arthritis symptoms? "It's hard to know at what level it's working," says Carolyn Dean, MD, ND, the Maui, Hawaii-based medical director for the Nutritional Magnesium Association and author of Future Health Now Encyclopedia. Vitamin D may affect arthritis pain by affecting the joints directly or by interacting with the immune system, she adds.

Arthritis and Vitamin D: What the Research Says

Research has found that vitamin D may play a significant role in joint health, and that low levels may increase the risk of rheumatologic conditions such as arthritis. Several studies have found low blood levels of vitamin D in patients with osteoarthritis of the hip and knee. In another study of more than 2,000 people, researchers found that vitamin D deficiency was strongly associated with disabling symptoms among those with rheumatoid arthritis. While it may be true that people with arthritis don't get as much sun exposure — exposure to the sun helps promote vitamin D production in the body — the study authors adjusted for that and still found that being vitamin D deficient was linked to arthritis pain.

In the United States, studies have also suggested that women who live in northern states, and hence tend to get less daily sun exposure, may be at higher risk of developing rheumatoid arthritis compared with women living at more southern latitudes. In a recent study of data from the Nurses' Health Study, researchers found women who lived in the northeastern United States had a significantly higher risk of rheumatoid arthritis.

Vitamin D has multiple roles in the body. It assists in:

  • promoting healthy bones and teeth
  • supporting immune, brain, and nervous system health
  • regulating insulin levels and supporting diabetes management
  • supporting lung function and cardiovascular health
  • influencing the expression of genes involved in cancer development

Getting Enough Vitamin D

In addition to helping prevent arthritis, getting enough vitamin D may also lower the risk for other autoimmune diseases, cancer, heart disease, type 2 diabetes, bone fractures, depression, and even the flu.

If vitamin D has the potential to improve your arthritis symptoms and your overall health, you want to know that you're getting enough.

Consider these strategies to keep your vitamin D levels optimal:

  • Spend some time in the sun. Dermatologists will tell you to slather on sunscreen any time you're outside to avoid skin cancer — and rightfully so since skin cancer can be deadly. Nevertheless, sun exposure is a good way to build up your levels of vitamin D. Luckily, it takes just a few minutes of sun exposure for your body to use the sun's rays to make vitamin D. Be sure to apply or reapply sunscreen after getting some brief exposure to sunshine each day.
  • Consider a daily supplement. In addition to soaking up some sun, it's probably a good idea to take a vitamin D supplement to be sure you're getting enough, especially if you live in northern states where the sun's rays may not be strong enough for your body to make enough vitamin D in the winter. Doctors recommend taking 800 to 1,000 international units, or IU, of vitamin D a day. (Some multivitamins include 1,000 IU of vitamin D, so check the label.) If you buy the supplement separately from your multivitamin, be sure to choose vitamin D3, a natural form of vitamin D that lasts longer in your body, advises Dr. Dean.
  • Get tested.Symptoms of vitamin D deficiency include chronic pain, frequent infections, gastrointestinal problems, depression, and weak bones. If you think you may be deficient, or if you're thinking about taking more than 1,000 IU of vitamin D a day, have your doctor test your blood levels, Dean suggests. Then you'll be able to take a safe and effective dose.

Although vitamin D is found in some foods, it can be hard to get it from your diet, Dean says. Fatty fish such as salmon, tuna, and mackerel contain vitamin D, but they may also contain mercury and shouldn't be eaten in large quantities. Foods that are fortified, such as milk, have the synthetic form of vitamin D and don't offer as many long-term benefits, Dean adds.

Vitamin D is a nutrient that is vital for bone health. Several studies show that low levels of vitamin D can cause increased joint and muscle pain, but the research to date is inconclusive.

A vitamin D deficiency can affect both physical and mental health, but many people have low levels of vitamin D without realizing. The physical symptoms of a deficiency may include muscle pain in the joints, including rheumatoid arthritis (RA) pain, which often occurs in the knees, legs, and hips.

In this article, we look at the evidence for a link between vitamin D and joint pain. We discuss how people can obtain vitamin D and what their daily intake should be.

Why do we need vitamin D?

Vitamin D is a nutrient that helps regulate the amount of calcium in the body. This vitamin is crucial for bone health.

A deficiency of vitamin D causes bones to soften and become weak. This is called osteomalacia in adults and rickets in children. Vitamin D can also help prevent osteoporosis, which is another condition that weakens bones.

In addition, the vitamin may affect the immune system and could help to manage autoimmune conditions such as RA, Type 1 diabetes, and multiple sclerosis (MS).

Symptoms of vitamin D deficiency vary from person to person. Typical symptoms include:

  • fatigue
  • joint pain
  • muscle pain and weakness
  • bone pain
  • respiratory issues
  • neurological concerns including numbness
  • low mood, specifically seasonal affective disorder (SAD)

Vitamin D and joint pain

Vitamin D is vital for bone and muscle function and may have anti-inflammatory effects. As a result, many people believe that vitamin D plays a role in relieving joint pain, particularly where inflammation is the cause.

Some research links vitamin D deficiency to RA, which is a chronic inflammatory condition that affects the joints.

  • A review of studies from 2016 showed that people with RA had notably less vitamin D in their blood than people without RA. They also found that people with RA were more likely to have a vitamin D deficiency.
  • A research paper from 2012  suggests that vitamin D deficiency may be a risk factor for the onset of inflammatory diseases such as RA and that it may increase the condition’s severity.
  • Vitamin D supplementation is beneficial for the prevention of osteoporosis. RA sufferers have a higher risk of osteoporotic fractures and experience greater joint pain, so supplementation is advisable.
  • Vitamin D may also help improve mood and symptoms of depression.

However, a large-scale Cochrane study from 2015 concluded that the current evidence is not strong enough to establish a definite link between vitamin D deficiency and chronic pain conditions such as RA. Therefore, researchers need to provide more evidence.

Other vitamins for joint pain

Joint pain is often a sign of inflammation. While there is still a lack of understanding around the role of food in mediating joint pain, people should not overlook the impact of diet and specific nutrients.

Other nutrients that might help relieve joint pain include:

  • probiotics, according to a 2017 study, where an autoimmune disease is the cause of the pain
  • omega-3 polyunsaturated fatty acids
  • calcium
  • vitamin K

Arthritis

Arthritis is a common disorder that affects your joints. It can cause pain and inflammation, making it difficult to move or stay active. There are many types of arthritis. Each form causes different symptoms and may need different treatments. While arthritis usually affects older adults, it can develop in men, women and children of any age.

What is arthritis?

Arthritis is a disease that affects your joints (areas where your bones meet and move). Arthritis usually involves inflammation or degeneration (breakdown) of your joints. These changes can cause pain when you use the joint.

Arthritis is most common in the following areas of the body:

  • Feet.
  • Hands.
  • Hips.
  • Knees.
  • Lower back.

What is vitamin D deficiency?

Vitamin D deficiency means that you are not getting enough vitamin D to stay healthy.

Why do I need vitamin D and how do I get it?

Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. Vitamin D also has a role in your nervous, muscle, and immune systems.

You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms vitamin D naturally after exposure to sunlight. But too much sun exposure can lead to skin aging and skin cancer, so many people try to get their vitamin D from other sources.

How much vitamin D do I need?

The amount of vitamin D you need each day depends on your age. The recommended amounts, in international units (IU), are:

  • Birth to 12 months: 400 IU
  • Children 1-13 years: 600 IU
  • Teens 14-18 years: 600 IU
  • Adults 19-70 years: 600 IU
  • Adults 71 years and older: 800 IU
  • Pregnant and breastfeeding women: 600 IU

People at high risk of vitamin D deficiency may need more. Check with your health care provider about how much you need.

Can too much vitamin D be harmful?

Getting too much vitamin D (known as vitamin D toxicity) can be harmful. Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Excess vitamin D can also damage the kidneys. Too much vitamin D also raises the level of calcium in your blood. High levels of blood calcium (hypercalcemia) can cause confusion, disorientation, and problems with heart rhythm.

Most cases of vitamin D toxicity happen when someone overuses vitamin D supplements. Excessive sun exposure doesn't cause vitamin D poisoning because the body limits the amount of this vitamin it produces.

Sources:

https://www.everydayhealth.com/arthritis/arthritis-and-vitamin-d-whats-the-connection.aspx

https://www.medicalnewstoday.com/articles/321923#other-vitamins

https://my.clevelandclinic.org/health/diseases/12061-arthritis

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