Diet can play a significant role in controlling the symptoms and progression of rheumatoid arthritis (RA). A growing body of research suggests that certain dietary patterns and foods may help reduce inflammation and support overall joint health.

Foods for Rheumatoid Arthritis (RA) Relief

RA causes pain, swelling, and stiffness in the joints due to chronic inflammation. Recent studies have determined that certain foods can help reduce inflammation brought on by the disease. Those beneficial foods include blueberries, ginger, olive oil, green tea, dried plums, pomegranates, whole grains, and turmeric, among others.

These foods are rich in antioxidants, polyphenols, and other compounds that can help counteract inflammation and oxidative stress in the body.

“Regular consumption of specific dietary fibers, vegetables, fruits, and spices, as well as the elimination of components that cause inflammation and damage, can help patients manage the effects of rheumatoid arthritis,” said researcher Bhawna Gupta, PhD. “Incorporating probiotics into the diet can also reduce the progression and symptoms of this disease.” 

Yogurt, kefir, and sauerkraut are rich in probiotic bacteria and may help support gut health, which is increasingly linked to immune system regulation and inflammation control.

Experts also recommend following an overall anti-inflammatory eating pattern such as the Mediterranean diet. This approach emphasizes fruits, veggies, whole grains, legumes, nuts, fish, and healthy fats such as olive oil, while limiting processed foods, added sugars, and unhealthy fats that may promote inflammation.

Foods rich in omega-3 fatty acids, such as salmon, sardines, walnuts, and flaxseed may also help reduce joint pain and stiffness by supporting the body's anti-inflammatory processes.

Stiff, swollen, inflamed joints are common ailments as we age. They’re also the hallmarks of osteoarthritis (OA), the most widespread joint disease.

Inflammation May Cause Osteoarthritis

Research finds that inflammation might be a cause of OA rather than a mere symptom.

OA is characterized by a breakdown of cartilage, particularly in the knees, hips, fingers, neck, and spine. Stanford University professor William Robinson, MD, PhD, says OA has long been viewed “as a matter of simple wear and tear, like the tires gradually wearing out a car.”

His research shows that chronic, low-grade inflammation of the joints is a significant factor in the development of OA. Targeting the underlying inflammation that occurs well before OA symptoms appear might be enough to prevent the condition from developing.

Cartilage Building Supplements

Reduce Inflammation with Glucosamine and Chondroitin

Dietary supplements such as glucosamine and chondroitin continue to be studied for their potential to support joint health and ease osteoarthritis (OA) symptoms. Recent reviews suggest these supplements can provide benefits. 

One large 2025 systematic review of 146 human studies found that most research reports positive outcomes for glucosamine and chondroitin in managing OA pain and joint discomfort, with a favorable safety profile and minimal adverse effects compared with placebo or standard treatments. 

Other analyses also suggest that these supplements may be more effective when combined with other therapies or nutrients. A 2024–2025 meta‑analysis found that glucosamine paired with anti‑inflammatory agents such as omega‑3 fatty acids or with ibuprofen significantly reduced knee OA pain compared with placebo, and combinations including chondroitin and methylsulfonylmethane also showed pain reduction benefits. 

However, results across studies still vary depending on factors like supplement formulation, OA severity, and study design, and not all combinations show strong efficacy in every outcome. 

Chondroitin Sulfate and Hyaluronic Acid Help Lubricate the Joints

Research indicates that chondroitin sulfate and hyaluronic acid can improve joint pain and mobility in people with OA. These compounds, along with glucosamine, are naturally produced by the body and are key components of cartilage and synovial fluid, which help lubricate and cushion the joints. They are widely available in capsules, tablets, powders, and liquids and are often taken together for added benefit.

According to Jorg Jerosch, MD, a review of these “chondoprotective” compounds supports their use in patients with OA. He notes that their effectiveness may be enhanced when combined with anti-inflammatory and joint-supportive nutrients, including omega-3 fatty acids, antioxidant vitamins A, C, and E, and trace minerals such as selenium, zinc, and copper.

Natural Eggshell Membrane

The thin layer just inside an eggshell may not look like much, but it’s naturally rich in compounds joints rely on every day. It contains collagen, glucosamine, chondroitin, and hyaluronic acid, all of which help support cartilage, cushioning, and joint flexibility.

Because it delivers these nutrients in a whole-food matrix, eggshell membrane works a bit differently than single-ingredient supplements. Instead of targeting just one pathway, it may help support joint structure while also calming everyday inflammation—two key pieces of the joint-health puzzle.

Some research suggests eggshell membrane can help reduce stiffness and improve comfort, especially in people dealing with occasional knee pain or age-related joint wear. In a few studies, participants noticed improvements within several weeks of daily use, making it a relatively fast-acting option compared to some traditional joint supplements.

Herbal and Nutritional Inflammation Fighters

Here are some other supplements that have been studied extensively for relief of joint pain.

• Fish oil is rich in omega-3 fatty acids, which fight inflammation and are essential for many functions of the body and brain.
• Gamma linolenic acid (GLA) is an omega-6 fatty acid, found in the oils of some plant seeds, including evening primrose, borage, and black currant. The body converts it into inflammation-fighting compounds.
• The spice turmeric and its chemical component curcumin have been shown to protect joints from inflammation and damage.
• Herbs such as boswellia (also known as frankincense), ginger, and green tea extracts show promise in reducing inflammation in the joints.
• Andrographis, devil’s claw, and white willow bark are other botanicals that some users find effective for joint pain.
• For topical relief, consider gels or creams that contain capsaicin, the fiery extract of cayenne peppers, or homeopathic products.

Use Care When Using Supplements with Medications

Keep in mind that herbal supplements may cause side effects when they interact with prescription medications. Glucosamine, for example, can affect clotting agents. Herbs may also interact with medications that are prescribed before and after surgery. Be sure to discuss your use of supplements with your healthcare provider, especially prior to surgery.

And if you’re allergic to shellfish, be aware that supplemental glucosamine is usually extracted from crabs, shrimp, or lobsters. Ask your natural products retailer about plant-sourced glucosamine.

Zinc, a vital nutrient, plays important roles in growth and development, immune response, reproduction, and neurological function.

This mineral may benefit age-related degenerative diseases, including Parkinson's disease and Alzheimer's disease. 

Zinc deficiency appears to play an important role in the onset of many illnesses, including autoimmune diseases. Research has also found an association between low zinc levels in the blood and depression.

Who Is at Risk for Zinc Deficiency?

Zinc cannot be stored in the body in significant amounts so you must obtain it regularly through food or supplementation. In developed countries, zinc deficiency may occur in the elderly, vegans, pregnant and lactating women, and those with alcohol dependency. People with sickle cell disease or chronic gastrointestinal disorders (such as ulcerative colitis or Crohn's disease) may also be at risk.

Symptoms of Zinc Deficiency

Common symptoms of zinc deficiency include unexplained weight loss, loss of appetite, hair loss, frequent colds, white spots on fingernails, and wounds that don't heal well. People suffering from zinc deficiency may also notice a reduced ability to taste or smell food.

How to Get Enough Zinc

Common in cold lozenges and remedies, zinc occurs naturally in certain foods like fish, red meat, oysters, cashews, and yogurt. 

This trace mineral is almost always found in multivitamin/mineral dietary supplements. Multiple forms of zinc are available, including zinc sulfate, zinc acetate, and zinc gluconate. 

There’s no nice way to say it—life can be stressful. This is especially true during the holidays.

While most of us look forward to celebrating with friends and family, the festivities can compound our stress. Here are some helpful ways to get back to feeling merry and bright.

Stress-Busting Basics

During this busy time of year, it’s easy to rely on junk-food snacks to keep you going, which will make you feel worse. Instead choose healthy, stress-busting foods like avocado, blueberries, dark chocolate, and pistachios.

Making time to exercise regularly, even with a hectic schedule, is a great way to reduce stress. Find something physical you like to do, and work it into your routine. Exercise works best for stress relief when done regularly.

Nourishing Nutrients

Nutritional deficiencies can make stress symptoms worse. If your diet has been less than ideal, supplements can help.

Vitamin A has antioxidant properties that may help control feelings of stress. B-complex vitamins boost nervous system health. Vitamin C helps reduce feelings of anxiety caused by oxidative damage. Vitamin D deficiency can make it harder for your body to absorb other vitamins, and intensify feelings of stress.

Mineral Magic

Magnesium deficiency can make it harder for the body to respond to stress. In turn, stress tends to deplete magnesium resources, creating a feedback loop of compounding stress. Most Americans don’t get enough of this mineral through their diets, so consider a magnesium supplement.

Relaxing Herbs

Stress can make it hard to sleep. If you’re suffering from stress-related insomnia, consider herbs such as valerian root. Take a time-out with a cup of chamomile tea to reduce anxiety, kava tea to help you relax, or tulsi tea to balance cortisol levels and relieve stress.

Every winter, many of us worry about catching a cold or flu. But with added concerns related to the COVID and RSV, people are thinking about preventive health more than ever.

Luckily, you can fend off cold, flu or other illnesses by living a healthy lifestyle and embracing immune-boosting foods and supplements.

Below, you’ll find a list of herbs, vitamins, and even a few delicious snacks that can naturally improve immunity.

Herbs and Supplements for Immunity

• Maitake Mushroom Extract

  Researchers studying stress's potential to reduce the immune system's ability to fight infection found that an extract of maitake mushroom stimulated phagocytes, white blood cells that target bacteria.

  A combination of extracts of maitake and the Ayurvedic herb ashwagandha proved even more effective at reducing stress and boosting immunity.

• Olive Leaf

  Olive leaf fights bacteria and viruses, and helps defend against colds and flu.

  Research suggests olive leaf's compounds can modulate the body's inflammatory response and promote peak immune system performance.

• Probiotics

  Gut-friendly bacteria are needed not only for a healthy digestive system but also for a robust immune system.

  Probiotics can be taken supplementally, or eat unsweetened yogurt with live cultures or drink kefir several times a week.

  Other cultured or fermented foods offer beneficial bacteria too.

• Vitamin C, D, and E

  The immune system requires C to function, and D and E support immunity.

  Vitamin C aids the production of anti-stress hormones and immune system proteins, and stimulates production of infection-fighting white blood cells.

• Zinc

  An essential mineral that promotes healthy immunity, zinc is found in every cell. Following zinc depletion, all kinds of immune cells show decreased function.

  Women need 8 milligrams (mg) of zinc a day and men need 11 mg. Pregnant or breastfeeding women need a bit more.

  If you feel yourself getting sick, lozenges containing zinc may help speed recovery from the common cold.

Immune-Boosting Foods

• Almonds

  Not only are almonds a delicious part of many meals and treats, but they also provide an all-natural dose of vitamin E that can support your body’s overall immune function.

• Elderberry

  Available as a supplement, elderberry (Sambucus nigra) is antioxidant-rich and contains vitamin C, a known immune booster. 

  Research indicates that elderberries may help prevent flu viruses from taking hold. If you do get sick, evidence shows that this herb with help you recover more quickly. It seems to work best when taken early in an infection.

  In her book, Herbs for Children's Health, world-renowned herbal educator Rosemary Gladstar says elderberries combined with echinacea "make a perfect immune-stimulating cold remedy for everyone in the family, including the youngest of children."

• Garlic

  That strong flavor comes from sulfur, which fights viruses and gives your immune system a healthy boost.

  Garlic enhances immune function to protect against infection and contains other substances (vitamin C, zinc) that support immune response.

• Green Tea

  This superfood offers impressive health benefits including immune support, according to research.

  Sipping tea is a good way to lower stress and relax, but you can also take this as a supplement.

• Oranges

  Oranges and other citrus fruits pack plenty of vitamin C, which helps fight infections.

• Salmon

  Salmon is a great source of vitamin D, which enhances cells that battle viruses.

  Salmon is also a terrific source of omega-3 fatty acids, which can boost brain and overall health.

• Yogurt

  Yogurt is a delicious snack or side that goes with many healthy foods.

  It’s also packed with immunity-boosting probiotic bacteria.

Adding Immune-Boosters to Your Diet

Incorporating nutritious foods and supplements doesn’t need to be hard. In fact, there are a handful of recipes that will help you do this naturally. Here’s one great example of a quick and yummy salmon dish.

For more on how to live a lifestyle that promotes immunity, check out this article for a plethora of healthy tips.