Nutrition FAQs

Q: Can I take apple cider vinegar for my arthritis?

Q:

A: Does fruit juice cause inflammation?

There is no harm. Although apple cider vinegar (ACV) is an arthritis-cure myth, other unrelated health benefits exist. Studies show moderate evidence that ACV may slightly lower blood sugars and inhibit appetite. There isn’t much evidence to suggest that it is specifically ACV that effect. ACV is made from like all kinds of vinegar, and small amounts of compounds in apples. There is no evidence that ACV affects arthritis, and no studies specifically for apple cider vinegar and

100% fruit juice with no added sugar can be part of a healthy diet when enjoyed on special occasions, the pulpier, the better. We don't recommend you drink fruit juice every day because it is high in sugar, and too much sugar leads to various health issues, including increased inflammation. Fruit juice is high in vitamin C, a powerful antioxidant that lowers inflammation. Real fruit juice with strong natural colours like cherry, pomegranate, and berry juices contain potent antioxidants with inflammationlowering ability. When you drink the juice instead of eating the whole fruit, you don’t get the complete fibre hit and miss out on other nutritional compounds.

Q: A:

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Fresh, frozen, canned or concentrated tomatoes aren’t necessarily bad for arthritis. In fact, in many cases, they are the opposite. If tomatoes aren’t a personal trigger for your arthritis symptoms, keep them in your diet. They are full of nutritional benefits and easy to access in New Zealand in fresh and minimally processed products. Allergies to tomatoes are rare; if there is a reaction, it’s often an intolerance or sensitivity to tomatoes. If you think you have a sensitivity to tomatoes, test it. Remove them from your diet for two weeks, then introduce them back into your diet slowly in increasing amounts. You may find that you can tolerate a small amount, but higher amounts might cause some issues. If you find that eating tomatoes or certain tomato products causes symptoms, then don’t eat them.

Q: A: Are legumes good for people with arthritis?

Legumes are a plant family that produces seeds inside a pod, such as beans, peas, lentils, chickpeas, and soybeans. Adding legumes to your eating pattern is one way to simmer down inflammation, help maintain a healthy weight, and look after your gut. The daily recommended amount is a quarter cup per day. Legumes are a cheap and healthy source of protein and a great source of fibre, plant protein, minerals, B vitamins, and antioxidants in the diet. Legumes are low in saturated fat (a proinflammatory compound) compared to animal protein and high in fibre which is beneficial for your gut health. Fibre consumption has been linked to lower C-reactive Protein (CRP) levels in the blood. CRP is a marker of inflammation associated with conditions like rheumatoid arthritis, heart disease and diabetes.

Glucosamine and Chondroitin

By Tracey Kellett

Glucosamine and chondroitin are supplements often used to reduce joint pain and stiffness caused by Osteoarthritis (OA). If you would like to try glucosamine and/or chondroitin, check with your doctor and pharmacist first to make sure it’s safe for you, and that it won’t interact with any other medicines you take.

Claims glucosamine has the potential to slow cartilage deterioration in the joints and reduce pain in the process.

Glucosamine

Glucosamine is a naturally occurring carbohydrate substance in connective tissue. Commercially it is derived from shellfish and comes in glucosamine sulfate, hydrochloride, and often in combination with chondroitin. Claims include that glucosamine has the potential to slow cartilage deterioration in the joints and reduce pain in the process.

Evidence: Meta-analyses suggest that glucosamine (as sulfate, not hydrochloride) may lead to a slight reduction in symptoms of OA, although the results are somewhat inconsistent. It should be noted that the reduction in symptoms is minor, comparable to paracetamol, but not as consistent.

Dosage: You can safely supplement with glucosamine; the most common side-effect is flatulence. A standard dose is 300-500 mg three times a day, which adds up to a total daily dose of 900-1500 mg. The effectiveness of glucosamine is dose-dependent, and some studies suggest taking up to 2000-3000 mg daily, divided into multiple doses.

The most effective forms of glucosamine supplementation are glucosamine sulfate salts, followed by glucosamine sulfate. Glucosamine hydrochloride is ineffective, and N-Acetylglucosamine is a distinct supplement that should not be confused with glucosamine.

You can buy glucosamine supplements at pharmacies and supermarkets. It is usually sold with chondroitin and has similar benefits taken alone or combined.

Chondroitin

Chondroitin is a naturally occurring carbohydrate in humans and animals that is integral in the structure of cartilage, the connective tissue that cushions joints. As a supplement, it is sold as chondroitin sulfate derived from cows, pigs, and marine life, mainly sharks. Claims include that it relieves joint symptoms from OA and slows down the progression of OA.

Evidence: A recent meta-analysis (2019) concluded that chondroitin sulfate supplementation is more effective than placebo in managing OA, with a moderate benefit for pain and a large effect on functional status. However, there was a high level of inconsistent results from trials. The reason for the inconsistencies was the risk of bias in the study design, the brand of chondroitin sulfate supplement used, and the study size. Some points about the results were that pharmaceutical-grade chondroitin sulfate was better than over-the-counter supplements, and the benefits remained at three and 12-month follow-ups.

Dosage: Taking chondroitin is safe, with only minor side effects reported. A standard dose is 1000-1200 mg daily in either one dose or two to three divided doses taken with food. Chondroitin sulfate supplements is available at pharmacies and supermarkets. It is usually sold with glucosamine and has similar benefits taken alone or combined.