Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
If you have rheumatoid arthritis (RA) — or if you’re at risk for developing this inflammatory type of arthritis — it may be time to start paying attention to your vitamin D levels.
Here’s why vitamin D is so important for people with RA and how to get more of it.
Rheumatoid arthritis is a chronic autoimmune condition that can cause joint pain and inflammation. Vitamin D may help regulate this autoimmune response and ease inflammation, says Uzma Haque, MD, associate professor of clinical medicine at the Arthritis Center at the Johns Hopkins Bayview Medical Center in Baltimore, Maryland.
Vitamin D can also help strengthen your bones, which can be especially important for people with RA. RA can put you at higher risk of developing bone issues like
osteoporosis.
The disease may also mean you’re taking medications, such as steroids, that can lead to bone thinning and bone loss, says Dr. Haque.
In general, vitamin D deficiency is incredibly common, and this is also true for people with RA.
Some RA medications, like methotrexate, can make you more photosensitive, which may make you less likely to get vitamin D-creating sun exposure. Other medications, like corticosteroids, can degrade vitamin D in your body, says Haque.
A painful RA flare may also make it less likely you’ll want to get outside and be active.
Making sure you’re getting enough vitamin D is an important part of keeping your bones healthy. Start by talking to your doctor about having your vitamin D levels checked. If you’re deficient in vitamin D, your doctor will probably recommend ways to boost your vitamin D intake, which may include these strategies.
1. Spend More Time Outside
“We can safely make vitamin D with very short bursts of sun exposure,” Haque says. If you’re able, she recommends spending 10 to 15 minutes in the sun, taking care to avoid exposure when it’s at its peak.
The sun’s benefits include a boost for your vitamin D, but also improved mood and other perks. Be careful, however, because too much time spent in the sun can interfere with some arthritis medications and increase your risk of skin cancer. People who apply sunscreen daily can maintain healthy vitamin D levels — so
sunscreen can help you safely get the sun exposure you need.
If you live in a climate where you’re unable to get much sun, talk to your doctor about using an ultraviolet (UV) lamp, though the health risks of UV exposure still apply.
2. Sit by a Window
Just make sure it’s open, as most windowpanes block the kind of sunlight that promotes the production of vitamin D.
3. Eat More Fish
There aren’t many rich dietary sources of vitamin D, but fatty fish is one exception. Focus on fish that are high in vitamin D, which include:
- Cod Liver Oil 1,360 International Units (IU) per tablespoon
- Trout 645 IU per 3-ounce (oz) serving
- Salmon 570 IU per 3-oz serving
- Sardines 92 IU for 4 fillets
4. Incorporate More Vitamin D–Rich Foods in Your Diet
While fish is generally the best source of dietary vitamin D, you can also add these vitamin D powerhouse foods to your plate:
- Mushrooms 366 IU per ½ cup (raw)
- Fortified 2 Percent Milk 120 IU per 1 cup
- Fortified Plant-Based Milks 100 to 144 IU per 1 cup (soy, almond, oat)
- Fortified Cereals 80 IU per 1 cup
- Eggs 44 IU per 1 large scrambled egg
5. Take a Vitamin D Supplement
There are some small, short-term studies that suggest vitamin D supplementation can reduce RA pain.
Haque says it’s best to work with your doctor to understand your vitamin D levels and get personalized recommendations on dosage.
She also notes your doctor may have you adjust your vitamin D supplementation depending on the time of year, since you may be more active in summer.
The Takeaway
- Vitamin D deficiency is common in people with rheumatoid arthritis.
- This vitamin is important for your musculoskeletal and immune health, both of which can impact your RA symptoms and potential complications.
- Sun exposure, vitamin D-rich foods, and supplementation can help you get enough vitamin D, but it’s important to work with your doctor to make sure you have optimal levels.
