Living with fibromyalgia (FM) can be exhausting. Some days, just getting out of bed feels like a challenge.
FM is a complex and invisible condition.
There’s no single test to diagnose it, and there’s no universal cure.
Managing symptoms requires a combination of strategies—and one of the most powerful is nutrition. What you put into your body has a direct impact on your fibromyalgia symptoms. Certain nutrients and vitamins have been found to reduce discomfort, while others fuel inflammation, making pain worse.
In fact, the lack of a few key nutrients has been linked to a wide range of FM symptoms [1]. That means by taking these nutrients, you may be able to reduce your symptoms and improve your quality of life without painkillers or pharmaceutical drugs.
Let’s take a closer look at the 5 best vitamins for fibromyalgia management.
How Nutrition May Support Overall Wellness in Fibromyalgia
If you’re living with fibromyalgia, you know that some days are better than others.
While factors like stress and sleep can have an impact, your good and bad days may correlate to the food you’re eating (and the nutrients you’re not getting enough of).
Many FM sufferers experience chronic inflammation, nerve sensitivity and poor energy metabolism, all of which can be influenced by diet. Research suggests that some foods can trigger FM symptoms, while others may help reduce pain and fatigue [2]. For example:
- Processed foods, sugar, and artificial additives may increase inflammation and worsen pain.
- Refined carbohydrates (like white bread and pasta) may lead to blood sugar spikes and crashes, contributing to fatigue.
- Healthy fats, lean proteins, and fiber-rich foods can help balance blood sugar and provide sustained energy.
- Antioxidant-rich fruits and vegetables help fight oxidative stress, which may be linked to fibromyalgia symptoms.
Many people with FM report feeling better after making dietary changes [1]. These changes typically involve eating a balanced diet high in antioxidants. But consuming a diverse mix of antioxidants, vitamins and minerals each day isn’t easy.
Most Americans don’t get enough of several essential nutrients. Interestingly, some of the most common nutrient deficiencies in America, such as vitamin D and magnesium, are also associated with fibromyalgia [1]. This may be why FM is much more common in the US than in many other parts of the world [3].
Adding a supplement to your diet, such as a multivitamin, is a good way to avoid nutritional deficiencies. For people with FM, supplementing with certain vitamins and minerals may have a greater impact on symptom relief.
5 Nutrients That May Support Wellness in Fibromyalgia Management
Studies have found that the following nutrients may play critical roles in fibromyalgia symptom relief. Getting more of them via food or dietary supplements may reduce FM symptoms.
Magnesium
Magnesium contributes to muscle relaxation, nerve function and energy production in the body. Many people with fibromyalgia experience muscle pain, cramps and stiffness—symptoms that magnesium can help relieve.
Studies show that low magnesium levels are common in people with FM, which may contribute to increased pain sensitivity and fatigue [4].
Magnesium has also been found to improve sleep quality and reduce stress—both of which are linked with FM flare-ups. Getting enough magnesium isn’t easy, as it comes primarily from greens, seeds and nuts. Even magnesium “rich” foods only contain a fraction of what you need per day. This is probably why nearly half of Americans don’t get enough [5].
If you suffer from FM, you may be extra sensitive to a lack of magnesium. Consider taking a magnesium supplement for a few months while monitoring your symptoms.
Curcumin
Curcumin is one of the most powerful antioxidant and anti-inflammatory compounds on the planet, and it’s also among the most widely studied for its many therapeutic effects.
Inflammation is a key driver of pain and stiffness in fibromyalgia, and curcumin may help reduce these symptoms by calming the body’s inflammatory response. Research suggests that curcumin can help decrease pain levels and improve mobility in people with FM.
This is validated by additional studies on curcumin and inflammation. Studies have found curcumin to be more effective than OTC painkillers at reducing discomfort [7]. In short, curcumin is powerful stuff. However, it only comes from one source—turmeric—and turmeric only contains a small amount of curcumin. So, the best way to get it is from a curcumin supplement.
Vitamin D
As many as 95% of Americans don’t get enough vitamin D, and deficiency is common in older people (who are also more likely to suffer from FM) [8]. Vitamin D deficiency is also one of the most common nutrient deficiencies in people with fibromyalgia.
Vitamin D is naturally produced when your skin is exposed to sunlight, but many people don’t get enough sun exposure, especially in colder months. Taking a vitamin D supplement, especially in the winter, can help strengthen immunity and may reduce FM symptoms. In fact, studies have found that improving vitamin D levels has a significant impact on symptom control [9].
B Vitamins
B vitamins make up a range of nutrients essential for energy production, brain function and nerve health—all areas that typically affect people with FM. Low levels of B vitamins, particularly B12 and B6, have been linked to increased pain, mental fog and fatigue [10].
Vitamin B12 in particular has been associated with major improvements in mental health symptoms of FM, such as anxiety [11]. If your fibromyalgia causes brain fog or other psychological issues, taking a B12 supplement may help.
You can also get more B vitamins from eggs, fish and whole grains. However, fibromyalgia sufferers may struggle with absorption due to digestive issues or other health conditions. Taking a supplement helps ensure you get enough nutrition despite absorption issues.
Antioxidants
An antioxidant-rich diet has been associated with significant improvements in FM symptoms. Antioxidants support cellular health by neutralizing toxic free radicals that cause oxidative stress.
People with FM have much higher levels of these toxins due to dysfunctional mitochondria in their cells [12]. Researchers have even gone so far as to call fibromyalgia an oxidative stress disorder due to these sky-high levels of free radicals. So, FM sufferers need plenty of antioxidants—potentially more than anyone else.
Antioxidants are found in fruits and vegetables, but some of them are harder to get than others. To get a blend of powerful antioxidants, take a comprehensive multivitamin. Most multivitamins also contain vitamin D, B vitamins and some magnesium, covering many of your FM needs.
If your FM manifests as joint and mobility issues, consider taking a joint health supplement instead. It contains specific antioxidants and joint health nutrients to help counter FM-related inflammation.
Don’t Ignore Nutrition for Fibromyalgia Management
Fibromyalgia is a complex condition, and managing its symptoms requires a multi-faceted approach.
Nutrition is often overlooked, but it’s becoming clearer that what you eat has a direct link to FM symptoms. In several studies, balanced nutrition and supplementation have been found to reduce the physical and mental symptoms of FM.
But not all supplements are created equal. Many FM sufferers struggle with nutrient absorption, which means that generic supplements may not be as effective. That’s why Manna Liposomal Supplements are a great option. They are formulated with liposomes to enhance nutrient absorption by up to 10x.
Our unique nutrient delivery method promotes the maximum benefit even if your FM reduces overall absorption.
Start with the essentials—start taking Manna Liposomal Multivitamin and Manna Liposomal Magnesium. When you go to the grocery store, add as many fresh fruits and veggies to your cart as possible to maximize your antioxidant intake.
You have the power to ease your symptoms, manage your FM and improve your quality of life—one nutrient at a time.
FAQ
The best vitamins for fibromyalgia include magnesium, vitamin D, B vitamins, curcumin, and antioxidants. These nutrients help reduce inflammation, support nerve health, and improve energy levels.
Yes! Studies suggest that nutritional deficiencies can worsen fibromyalgia symptoms, and taking the right supplements may help manage pain, fatigue, and brain fog.
Magnesium supports muscle relaxation, nerve function, and energy production. Many fibromyalgia sufferers have low magnesium levels, which can contribute to pain, cramps, and poor sleep.
Vitamin D deficiency is common in people with fibromyalgia. It supports immune health, reduces inflammation, and helps with muscle function, all of which can improve symptoms.
A diet rich in antioxidants, lean proteins, healthy fats, and fiber can help manage fibromyalgia symptoms. Avoid processed foods, sugar, and artificial additives, which may trigger inflammation.
Sources:
- https://www.sciencedirect.com/science/article/abs/pii/S0753332218309697
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9921865/
- https://www.ncbi.nlm.nih.gov/books/NBK540974/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8371721/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.scirp.org/journal/paperinformation?paperid=31840
- https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/turmeric-wont-help-arthritis
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7352522/
- https://link.springer.com/article/10.1007/s11845-023-03521-4
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9434892/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9556195/
