We frequently see people in our practice who come in complaining, “I am turning forty, but I feel like I’m ninety. My whole body hurts all the time. If I injure myself exercising, it takes so long to get better.” Aches and pains are to some extent a normal part of aging, but steps should be taken to address and minimize them whenever possible. While medical conditions can be a cause for pain and should be ruled out, vitamins can often play a role in helping to alleviate these symptoms. In particular, the emergence of personalized vitamins offers the possibility of calibrating a vitamin routine to individualized needs.
The first consideration is whether your discomfort is in your joints or your muscles. Aching joints can be caused by a host of medical conditions (including osteoarthritis, the typical wear-and-tear arthritis), as well as a number of inflammatory arthritis conditions (including but not limited to rheumatoid arthritis and lupus). These should be investigated by your doctor. Vitamins may play a useful adjunctive role in treating painful joints.
Body aches can also be muscular in origin. It is worth exploring causes for muscle aches with your doctor as they too can be caused by treatable conditions such as thyroid disorders, autoimmune conditions, and more. Musculoskeletal aches also can be attributed to deficiencies in certain important vitamins and electrolytes. We will first discuss arthritis and the many supplements that have been recommended to treat it. Arthritis is a condition caused by the breakdown of cartilage. Cartilage is the smooth squishy substance that cushions your joints at the intersection of two bones. The resulting breakdown of cartilage causes pain, typically with movement of the joint. There is often swelling as well. Arthritis may sound like an ailment specific to the elderly, but it is in fact a condition that can start as early as thirty in some people.
The list of supplements that have been suggested for this very common condition is exhaustive; however, the number of supplements with good evidence and good safety profiles is more limited. As with most vitamin choices, each person has unique needs and responds differently to different things. Some of the most commonly talked-about supplements are glucosamine and chondroitin. Glucosamine is an amino sugar found in joint fluid. It is one of the building blocks of cartilage. Chondroitin is a sugar compound that is an important component of cartilage and other connective tissues. Each of these compounds can be given as supplements with the intention of treating arthritic pain. In theory, they help rebuild damaged cartilage. Data suggests that the two taken together (less so taken individually) can be useful in reducing the symptoms of arthritic pain. Our experience with patients taking these products tells us that they can be very helpful in reducing some people’s symptoms. However, this is not a uniform experience for all people, and some do not find glucosamine and/or chondroitin that helpful. The downsides are minimal since side effects are rarely reported.
Another supplement that has been touted for this issue is SAMe (short for S-adenosylmethionine). There are some studies suggesting it can be as effective as some anti-inflammatory medications. However, caution should be used with this supplement since it can cause both GI side effects as well as have significant interactions with antidepressant medications.
Vitamin C is an antioxidant, and it is known to play an important role in building connective tissue, including the collagen found in cartilage. In theory it should help with arthritic complaints. It has in fact been shown that people with less vitamin C in their diet are more likely to develop arthritis. However, the data for using vitamin C as treatment is lacking. That being said, it is our opinion that supplementing with low-dose vitamin C is worth a try for those who suffer from arthritic pain. A generally acceptable dose that is unlikely to cause harm is 250–500 mg daily.
Known for their role in fighting inflammation are the omega-3s found in either fish oil or flaxseed oil. These supplements are thus likely to be more useful in fighting arthritis caused by inflammatory conditions. Another big player in the anti-inflammatory world is turmeric. Turmeric, or curcumin, has long been used in Chinese and Indian ayurvedic medicine. Around 2010 it became more popular in traditional circles due to some good data suggesting it can help with arthritis symptoms. Turmeric can be found naturally (as a spice) or taken as a supplement. The supplements are generally considered safe but can interfere with blood clotting and should not be combined with any blood thinners (this includes aspirin and ibuprofen). Ginger can be used for fighting inflammation, but given in supplements it can be harmful, causing gallbladder issues and thinning of the blood. It is therefore our recommendation that ginger be consumed via dietary sources rather than taken as high-dose supplements. There are many great ways to use ginger in cooking, and it is a common ingredient in all forms of Asian cooking.
If you are experiencing body aches, a good starting point for an improvement in your supplement routine is to go through a personalized vitamin assessment program. There are a number of companies that offer quick and easy online assessments. Nutrition can play an important role in ameliorating symptoms, but it has to consist of the right blend in the right amounts. A personalized vitamin plan can kick start an effective daily practice.
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