Fibromyalgia is a painful disorder which causes fatigue, pain, and more. It affects around 10 million Americans and possibly 5% of the world population. Currently, the exact cause of fibromyalgia is unknown but the available research suggests that making positive lifestyle choices (including diet and exercise) is one of the best ways to negate the unpleasant symptoms and treat fibromyalgia. In this post, we’re going to be focusing on the impact of diet on fibromyalgia and, more specifically, looking at treating fibromyalgia with vitamins and minerals.
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Which Vitamins and Minerals Have A Positive Impact On Fibromyalgia?
Ensuring that you get the recommended daily allowance for vitamins and minerals is very important for overall good health. Studies have shown that certain vitamins and minerals can have a positive impact on fibromyalgia,and that by increasing your intake of these vitamins and minerals, you can minimize the pain associated with this condition.
The list below outlines the vitamins and minerals that can be used to treat fibromyalgia.
Vitamin B12
A small study found that women who suffered from fibromyalgia and chronic fatigue syndrome had very low levels of vitamin B12. In addition to this, a number of studies have shown that consuming high levels of vitamin B12 can reduce fibromyalgia-related depression. Collectively, these studies suggest that consuming adequate amounts of vitamin B12 can minimize many of the negative symptoms associated with fibromyalgia.
Vitamin C
Consuming vitamin C each day may relieve the painful symptoms associated with fibromyalgia. Plus it is good for your general health and immune system.
Vitamin D
Vitamin D deficiency is linked with bone and muscle pain in fibromyalgia sufferers. Consuming and producing adequate amounts of vitamin D (by exposing your skin to sunlight on a daily basis) can significantly reduce fibromyalgia-related pain.
Vitamin E
Taking vitamin E each day can help with many ailments including muscle strength, cramping, restless leg syndrome, as well as fibromyalgia.
Calcium
Many people with fibromyalgia have a deficiency in calcium. Consuming additional calcium could help treat fibromyalgia.
Iron
Women with fibromyalgia sometimes have lower levels of iron in their blood than healthy women. Since iron is used to produce pain-relieving hormones such as dopamine and serotonin, iron deficiency may contribute to the development of fibromyalgia and consuming more iron could help treat it.
Magnesium
Just like with calcium, many fibromyalgia sufferers are deficient in magnesium. Consuming magnesium can help with fibromyalgia-related pain.
Zinc
People with fibromyalgia tend to have lower levels of zinc in their body and also that zinc deficiency can reduce pain tolerance and therefore make fibromyalgia more painful for sufferers. Increasing zinc consumption can minimize the pain experienced by fibromyalgia suffers and possibly treat the disorder.
Other Supplements
Although not considered a vitamin or mineral, there are a few other supplements that might be beneficial.
Turmeric
Turmeric is from a plant in the ginger family that is used in many Asian foods. It has pain-relieving properties, and has been used to treat headaches, arthritis, joint pain, fibromyalgia, fatigue, and many more ailments.
5-Hydrotryptophan (5-HTP)
Those with pain and difficulty sleeping (two symptoms of fibromyalgia) can benefit from taking 5-HTP. It is an amino acid that interacts with serotonin. It can be used to treat depression, pain, insomnia, as well as fibromyalgia.
SAM-e
SAM-e has been used to treat many different ailments, including depression, fibromyalgia, and chronic pain. It can occur naturally in the body but is usually made in a lab setting.
Coenzyme Q10 (CoQ10)
Many fibromyalgia suffers complain of lack of energy. CoQ10, an antioxidant, can help boost these energy levels.
Ashwagandha
The properties of the ashwagandha plant may help with inflammation and reduce pain, as well as helping with sleep.
What Are The Best Food Sources Of These Vitamins and Minerals?
Now that you know which vitamins and minerals are effective at treating fibromyalgia, you need to make them part of your diet. The good news is that there are plenty of foods rich in vitamins and minerals out there and the list below contains excellent sources of vitamins and minerals.
Almonds
Almonds are a brilliant source of vitamin E and contain 9mg per 35g serving. They taste great on their own but can also be ground up and added to yogurts or chopped up and fried with fish. They are also one of the top food sources of magnesium with a 35g serving packing 98.7mg of this mineral. Not only do almonds make a great snack, but they can also be used to add a crunchy texture to most hot meals.
Oranges
Oranges are one of the richest sources of vitamin C around and contain an impressive 69.7mg per fruit. They’re really easy to carry and are a perfect healthy snack that you can eat at any time during the day.
Salmon
Salmon packs a serious nutritional punch with a 4 oz. serving containing 6.6mcg of vitamin B12 and 26.4mcg of vitamin D. When it comes to eating salmon, there are plenty of choices including quick and easy smoked salmon or hot and juicy grilled salmon.
Oysters
Oysters are most famous for being an aphrodisiac but they’re also loaded with fibromyalgia-friendly minerals. A serving of six medium-sized oysters contains 5.9mg of iron, 39.5mg of magnesium, and 76.3mg of zinc.
Spinach
Spinach is packed full of fibromyalgia-preventing minerals with a cup containing 244.8mg of calcium, 6.4mg of iron, 156.6mg of magnesium, and 1.7mg of zinc. It also contains vitamin C. Spinach is highly versatile, can be eaten with almost any meal, and makes a great addition to salads, hot meals, and more.
Leafy green vegetables
A good source of vitamins A & E, calcium, iron, and magnesium.
Note: Although soybeans and soy products contain beneficial vitamins and minerals, many fibromyalgia suffers cannot tolerate these products. Soy is known to cause inflammation. I have noticed a difference since eliminating soy and gluten from my diet.
Summary
Taking vitamins and minerals can make a big difference in the pain you experience as a fibromyalgia sufferer and can even treat the condition completely. So if you’ve tried countless pain killers without success, changing your diet could be the answer. Start making the effort to add more of these vitamins and minerals to your diet today and take your first steps on the path to fibromyalgia recovery.
Resources
If you would like to learn more about symptoms and treatment for fibromyalgia, Dr. Axe is a great resource. Also, here are a few other posts we have covered.
Fibromyalgia Causes and Treatment
Anti-Inflammatory Foods to Eat if You Have Fibromyalgia
7 Frequent Causes of Fibromyalgia Flare-Ups
6 Invisible Symptoms of Fibromyalgia
How to Cope with Fibromyalgia Pain
Disclaimer: This post is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material. We make no warranties concerning the accuracy, applicability of its contents, or any omissions.
