How much you need: All adults up to age 70 should get 600 IU of D per day. Starting at age 71, you should get 800 IU per day. You may need more if you are low in vitamin D.
How to get it: It’s added to almost all milk and to some orange juices, breakfast cereals, and soy or nut milks. (Check the label). Egg yolks, salmon, tuna, and sardines naturally have some vitamin D in them. Your body also makes vitamin D from sunlight, but because you’ll need to wear sunscreen to protect your skin, you might not want to rely on the sun for your vitamin D.
Omega-3 Fatty Acids
What they are: Omega-3 fatty acids are a type of healthy fat.
Why you need them: Omega-3s may help prevent heart problems linked to RA, and high doses might ease RA symptoms like morning stiffness.
How much you need: There’s no RDA (recommended dietary allowance) for omega-3s, so ask your doctor how much you need. Studies show that people with RA have lower-than-average levels of EPA and DHA, two omega-3 fatty acids.
How to get it: Your body can't make omega-3s. You can get EPA and DHA from salmon, tuna, sardines, and other fatty fish. (Many experts recommended eating fish at least twice a week.) Some plant foods, such as flax seeds, leafy green vegetables, nuts, canola oil, and soy oil, have ALA, which is another type of omega-3 fatty acid. Or you can take a supplement.