Issue Date: October 26, 2003
Arthritis cures that really work
Some nutritional approaches are highly effective.
I admit it: I take supplements to combat osteoarthritis, which affects 35 million Americans after midlife. My symptoms are enlarged finger joints and occasional mild pain. Mainstream medicine used to scoff at nutritional remedies for arthritis (some forms of which strike younger people). But not anymore. In fact, the Arthritis Foundation has declared some very effective. Be wary, though: Others don't work. Here are the best nutritional tactics to use against osteo- and rheumatoid arthritis.
Osteoarthritis (OA):
Best-bet supplements:
Both glucosamine (derived from crustacean shells) and chondroitin (derived from animal cartilage) relieve pain and improve knee function in OA patients and are extremely safe, according to a major new Belgian study. Glucosamine equals or surpasses conventional drugs -- non-steroidal anti-inflammatory drugs, or NSAIDs, including aspirin -- and can even reduce cartilage loss and slow the progression of OA, says John Klippel, M.D., medical director of the Arthritis Foundation. In another study, taking 1,500 milligrams of glucosamine daily for three years reduced arthritic knee pain and disability 20% to 25%. Glucosamine and chondroitin often are combined, but Klippel says there is no proof they are more effective together than alone.
Glucosamine sulfate (500mg three times daily) also relieves the pain of TMJ (temporomandibular joint) syndrome, a kind of osteoarthritis of the jaw that often strikes young people.
In many studies, the natural sulfur compound SAM-e (S-adenosyl L-methionine) was as effective as NSAIDs. Recommended dose: 600mg to 1,200mg a day. Use only under a doctor's supervision.
Not recommended:
Although MSM (methylsulfonylmethane) is widely used and promoted, no controlled study shows that this sulfur compound relieves OA in humans.
Diet:
Research increasingly finds that vitamins and antioxidants, especially vitamin C, protect against OA, Klippel says. Losing weight dramatically cuts the risk of OA in the knees and hips. Overweight middle-aged women who lost 11 pounds over a 10-year period halved their risk of knee osteoarthritis.
Rheumatoid arthritis (RA)
Best-bet supplements:
Fish oil, a powerful anti-inflammatory, relieves pain, swelling and stiffness, studies have shown. Taking fish oil enables from 50% to 100% of RA patients to discontinue NSAIDs. Expect improvement after 12 weeks. The usual dose is high: 3,000mg of EPA/DHA (fish oil's active ingredients) daily, taken under a doctor's supervision because it can thin the blood and react with medications.
Other good supplements:
GLA (gamma-linolenic acid). This fatty acid is in evening primrose oil, black currant oil and borage oil. In one study of 56 RA patients, those taking GLA daily for six months had significantly less joint pain and stiffness and better grip strength. Check labels of oils for the amount of GLA. The usual dose is about 1,800mg daily. To get it, you would need eight 1,000mg capsules of borage oil, each containing 240mg GLA. Be sure to tell your doctor; like fish oil, GLA can thin the blood and react with drugs.
Vitamins/minerals. A Mayo Clinic study found that older women who took vitamin C, vitamin E or zinc were 30% to 60% less likely to develop RA.
Not recommended:
Cat's claw is a popular herbal remedy with anti-inflammatory activity in animals, but no studies show it helps humans.
Diet:
In a new Swedish study, RA patients who ate a Mediterranean diet (rich in olive oil, cereals, legumes, fish, fruits and vegetables; low in meat) for three months had less pain, better joint function and more vitality than did eaters of a typical Western diet. One reason: Olive oil, fish fat and produce have anti-inflammatory or antioxidant activity.
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Mediterranean Vegetable Stew
A Mediterranean diet has been shown to relieve arthritis pain.
Serve over polenta, rice or pasta.
2 Tbs. olive oil, divided
1 cup chopped red onion
2 cups coarsely chopped green pepper
2 large garlic cloves, crushed
1 cup sliced mushrooms
1 small eggplant, unpeeled, cut in 1- to 2-inch chunks (about 4 cups)
28-ounce can crushed tomatoes
1/2 cup kalamata olives, pitted and sliced
15-ounce can chickpeas, drained and rinsed
1 Tb. chopped fresh rosemary
1 cup coarsely chopped parsley
In a large skillet, heat 1 Tb. oil. Sauté onion and pepper until soft, about 10 minutes. Add 1 Tb. oil, garlic, mushrooms and eggplant. Simmer, stirring occasionally, until eggplant is softened but not mushy, about 15 minutes. Add tomatoes, olives, chickpeas and rosemary. Simmer until heated through, about 10 minutes. Stir in parsley. Sprinkle feta cheese over stew if desired. Makes 6 generous servings.
Per serving: 191calories, 9g fat (1g saturated), 5.6g protein, 24g carbohydrates, 6g fiber, 507mg sodium.
To get the Arthritis Foundation's 2002-03 supplement guide, which evaluates 46 dietary supplements, call 800-283-7800 or go to arthritis.org. Each day, Carper takes an Osteo-GC capsule, which contains 1,500mg glucosamine Hcl and 1,200mg chondroitin sulfate. For more information, call 800-627-9721 or go to jeancarper.com.
Contact nutrition authority Jean Carper at JeanCarper.com.
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