Researchers looked at data from thousands of Americans to understand which vitamins and minerals might protect against arthritis. They found that getting enough calcium, magnesium, selenium, folic acid, vitamin E, and vitamin B6 was linked to lower arthritis risk. Using advanced genetic analysis, they confirmed that calcium specifically helps prevent rheumatoid arthritis. While these findings are promising, the researchers note that the relationship between nutrients and different types of arthritis is complex, and more research is needed before making specific dietary recommendations.

The Quick Take

  • What they studied: Whether specific vitamins and minerals in our diet actually cause lower rates of arthritis, and if there’s a ‘sweet spot’ amount that works best
  • Who participated: Data from the National Health and Nutrition Examination Survey (NHANES) collected between 2015-2018, which tracks what thousands of Americans eat and their health conditions
  • Key finding: Six nutrients showed strong connections to lower arthritis risk: calcium, magnesium, selenium, folic acid, vitamin E, and vitamin B6. When researchers used genetic analysis to prove cause-and-effect, calcium’s protection against rheumatoid arthritis was confirmed
  • What it means for you: Eating foods rich in these nutrients may help reduce your arthritis risk, but this research doesn’t mean you should take supplements without talking to your doctor. Different types of arthritis may respond differently to these nutrients

The Research Details

This study combined two powerful research approaches. First, researchers analyzed real-world health data from thousands of Americans, looking at what they ate and whether they had arthritis. They used statistical methods to find patterns between nutrient intake and arthritis risk. Second, they used genetic information from large databases to determine whether these nutrients actually cause lower arthritis risk, rather than just being associated with it. This genetic approach is like finding a ‘smoking gun’ that proves cause-and-effect, not just coincidence. The researchers also looked for dose-dependent relationships, meaning they checked whether more of a nutrient was always better, or if there was an optimal amount.

Simply finding that people who eat more of a nutrient have less arthritis doesn’t prove the nutrient prevents arthritis—those people might be healthier in other ways too. By using genetic analysis, researchers can rule out these confusing factors and identify true cause-and-effect relationships. This approach is considered more reliable than traditional observational studies and helps guide real dietary recommendations

This study’s strength comes from using large, nationally representative data and advanced genetic analysis. However, the genetic analysis only confirmed causal relationships for some nutrients and specific arthritis types, not all of them. The study was published in 2025 and represents current research methods. Readers should know that while the initial associations were strong, the confirmed causal relationships were more limited, suggesting we need more research before making definitive claims

What the Results Show

When researchers looked at all the data together, six nutrients showed protective effects against arthritis: calcium reduced risk by 26%, magnesium by 26%, selenium by 38%, folic acid by 24%, vitamin E by 23%, and vitamin B6 by 36%. These numbers mean that people getting adequate amounts of these nutrients were significantly less likely to have arthritis compared to those with lower intake. However, when researchers used genetic analysis to prove actual cause-and-effect (rather than just association), the picture became more specific. Calcium was confirmed to protect against rheumatoid arthritis specifically. Interestingly, higher vitamin B12 and potassium actually increased risk for certain rare arthritis types (monoarthritis and pyogenic arthritis), suggesting that ‘more is not always better’ with every nutrient.

The researchers discovered that the relationship between nutrients and arthritis isn’t always straightforward. For vitamin B6, vitamin E, folic acid, and selenium, the benefit didn’t increase in a simple linear way—meaning more wasn’t always better. There appeared to be optimal ranges where these nutrients provided the most protection. This is important because it suggests that both too little and potentially too much of certain nutrients might be problematic

Previous research has suggested links between individual nutrients and arthritis, but this study is among the first to use genetic analysis to confirm which relationships are truly causal. The findings align with existing knowledge that antioxidant nutrients (like selenium and vitamin E) and B vitamins support joint health, but add important nuance about dose-dependent effects and arthritis subtype specificity

The study has several important limitations. The genetic analysis only confirmed causal relationships for some nutrients and specific arthritis types, not all the associations found in the initial data analysis. The study couldn’t determine optimal intake amounts for most nutrients. It also couldn’t account for other lifestyle factors like exercise or stress that affect arthritis risk. Additionally, the genetic databases used may not represent all populations equally, so findings might not apply universally

The Bottom Line

Based on this research, aim to meet daily recommended amounts of calcium, magnesium, selenium, folic acid, vitamin E, and vitamin B6 through food sources (moderate confidence). Focus on whole foods like leafy greens, nuts, seeds, whole grains, and lean proteins rather than supplements unless your doctor recommends them. For people with rheumatoid arthritis specifically, ensuring adequate calcium intake appears particularly important (moderate-to-good confidence). Do not attempt to take very high doses of any nutrient based on this research alone

People with arthritis or family history of arthritis should pay attention to these findings. People at risk for rheumatoid arthritis specifically may benefit most from ensuring adequate calcium. However, people with certain kidney conditions or those taking specific medications should consult their doctor before changing nutrient intake. This research is less relevant for people without arthritis risk factors, though maintaining adequate micronutrient intake is important for everyone

Nutritional changes typically take 2-3 months to show effects on inflammation and joint symptoms. Some people may notice improvements in energy and overall health sooner. Long-term dietary patterns matter more than short-term changes, so consistency over months and years is key

Want to Apply This Research?

  • Track daily intake of the six key nutrients (calcium, magnesium, selenium, folic acid, vitamin E, vitamin B6) using the app’s food logging feature. Set daily targets based on recommended dietary allowances and monitor whether meeting these targets correlates with joint pain or stiffness levels
  • Add one nutrient-rich food to each meal: spinach or kale for magnesium and folic acid, almonds or sunflower seeds for vitamin E and selenium, chickpeas or lentils for B6, and dairy or fortified plant-based milk for calcium. Use the app’s meal suggestions feature to find easy ways to incorporate these foods
  • Create a 12-week tracking period where users log both nutrient intake and arthritis symptoms (pain level, stiffness, mobility). Use the app’s analytics to identify whether weeks with higher micronutrient intake correlate with fewer symptoms. Share results with healthcare provider to guide personalized recommendations

This research suggests associations and potential causal relationships between specific nutrients and arthritis risk, but should not be used as a substitute for medical advice. If you have arthritis or are concerned about arthritis risk, consult with your healthcare provider or registered dietitian before making significant dietary changes or starting supplements. This study does not provide personalized medical recommendations, and individual responses to dietary changes vary. People with kidney disease, on blood thinners, or with other medical conditions should seek professional guidance before changing their nutrient intake.