Rheumatoid arthritis (RA) is an autoimmune condition where the immune system mistakenly attacks the joints, leading to pain, swelling, and long-term damage if untreated. Beyond inflammation, research shows that people with RA often face hidden nutritional challenges. Among these, mineral deficiencies are particularly common, and they can worsen symptoms or slow recovery.
The Most Common Mineral Deficiencies in RA
1. Zinc Deficiency
Zinc plays a crucial role in immune regulation, wound healing, and reducing inflammation. Studies consistently show that many people with RA have low zinc levels. Since zinc is important for balancing immune responses, deficiency may contribute to flare-ups and slower tissue repair.
Sources of zinc: oysters, red meat, poultry, beans, nuts, and whole grains.
2. Selenium Deficiency
Selenium acts as an antioxidant mineral, helping protect cells from oxidative stress—something that is often heightened in RA due to chronic inflammation. Low selenium may increase joint damage and inflammation severity.
Sources of selenium: Brazil nuts (just 1–2 can meet daily needs), fish, eggs, and whole grains.
3. Iron Deficiency
Iron deficiency is widespread in RA, largely due to chronic inflammation interfering with how the body uses and stores iron. This often leads to anaemia of chronic disease, causing fatigue, weakness, and reduced quality of life.
Sources of iron: red meat, spinach, lentils, pumpkin seeds, and fortified cereals. Pairing iron-rich foods with vitamin C sources (like citrus fruits) can boost absorption.
4. Magnesium Deficiency
While less often discussed, magnesium deficiency is also common. Modern diets high in processed foods provide less magnesium, and many adults with RA fall short of daily requirements. Magnesium supports bone health, muscle relaxation, and nerve function—deficiency may worsen muscle cramps, sleep issues, and stiffness.
Sources of magnesium: leafy greens, almonds, cashews, dark chocolate, and legumes.
Why Are Deficiencies So Common in RA?
- Chronic inflammation: alters how the body absorbs and uses nutrients.
- Medications: some RA drugs can interfere with nutrient absorption or increase losses.
- Dietary restrictions: pain, fatigue, or digestive issues may reduce variety in food intake.
- Higher demand: the body often needs more antioxidants and minerals to counter ongoing inflammation.
Supporting Joint and Overall Health
Correcting these deficiencies can help reduce fatigue, support immune balance, and strengthen bones and muscles. While supplements may be recommended in some cases, food should be the foundation. A diet rich in whole foods, lean proteins, and colourful fruits and vegetables remains the best defence.
Always consult your doctor or dietitian before starting supplements, especially if you are on RA medications, to avoid interactions.
FAQs
Which mineral deficiency is most common in RA?
Zinc, selenium, and iron deficiencies are most common, with magnesium deficiency also frequently seen due to modern diets.
Does fixing mineral deficiencies cure RA?
No. Correcting deficiencies won’t cure RA, but it can ease symptoms like fatigue, inflammation, and muscle stiffness, while supporting better overall health.
Can diet alone provide enough minerals for RA patients?
For some people, yes. However, others may require supplements, particularly for iron or selenium, depending on blood test results.
Why is iron deficiency so frequent in RA?
Chronic inflammation interferes with how the body uses and stores iron, leading to anaemia of chronic disease.
Should people with RA take magnesium supplements?
If blood levels or diet are inadequate, supplements may help reduce cramps, stiffness, and sleep issues. But always check with a healthcare professional first.
✅ Key takeaway: People with RA are at higher risk of deficiencies in zinc, selenium, iron, and magnesium. Addressing these through diet and, when necessary, supplements can improve energy, reduce complications, and support joint health alongside medical treatment.