The Mediterranean Pattern Wins
Of all the diets studied in arthritis, the Mediterranean pattern has the most consistent evidence. It reduces inflammatory markers, lowers pain scores, supports weight loss and improves cardiovascular health — important because RA itself raises heart-disease risk. The pattern is built on vegetables, legumes, whole grains, oily fish, nuts, olive oil and modest dairy, with minimal ultra-processed food.
Omega-3 Fatty Acids
EPA and DHA from oily fish — salmon, mackerel, sardines, herring, anchovies — reduce inflammatory prostaglandins. Aim for two portions a week, or consider a 1-2 g daily fish-oil supplement if you do not eat fish. Plant sources (flaxseed, walnuts, chia) provide ALA, which converts only modestly to EPA but still adds anti-inflammatory value.
Vitamin D
Around half of UK adults are vitamin-D insufficient in winter, and low levels are linked to higher musculoskeletal pain and worse arthritis outcomes. UK healthcare advice is to take 10 micrograms (400 IU) daily from October to March — many people with arthritis are advised to take this year-round. Have levels checked if pain is poorly controlled.
Polyphenols and Antioxidants
Berries, dark leafy greens, green tea, extra-virgin olive oil, turmeric, ginger and dark chocolate (70%+) are rich in polyphenols that dampen inflammatory pathways. Variety matters more than chasing a single 'superfood'.
Protein and Muscle
Chronic inflammation accelerates muscle loss. Spread 20-30 g of protein across each main meal — eggs, fish, poultry, dairy, legumes, tofu — to support the muscle that protects your joints. Older adults often need more, around 1.0-1.2 g per kg body weight daily.
What to Limit
Ultra-processed food, added sugar, refined grains, processed meat, excess alcohol and trans fats all raise inflammatory markers. See our foods to avoid with arthritis guide for specifics. Small consistent swaps work better than restrictive 'detox' phases.
When Supplements Help
Most nutrients should come from food, but vitamin D, omega-3 (if fish intake is low) and sometimes glucosamine or curcumin extracts have a reasonable evidence base. Discuss with your GP if you take blood thinners, immunosuppressants or have kidney disease before starting any supplement.