Vitamin D and Rheumatoid Arthritis (RA): Why It's Important and How to Get Enough

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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.

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.

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

• 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

• 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

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.