For many people with fibromyalgia — a chronic condition involving pain and tenderness throughout the body, as well as fatigue — medical treatments aren’t effective or have intolerable side effects. That leaves many people looking for alternative treatments for fibromyalgia, including dietary supplements.
“Any ways that you can mitigate fatigue and pain are important,” says Daniel Arkfeld, MD, a rheumatologist at Keck Medicine of USC at the University of Southern California in Los Angeles. He cautions, however, that “There are many supplements that are out there, and there’s not always a lot of scientific data on them.”
Dr. Arkfeld says it’s important to view supplements not as stand-alone treatments, but as part of a larger regimen of fibromyalgia self-care — which also includes steps like getting enough sleep, following an exercise plan, and safeguarding your mental health.
To help you narrow your search for potentially helpful complementary remedies, here’s what the evidence says about six of the most studied supplements for fibromyalgia.
1. Vitamin D
Vitamin D is one of the most widely studied supplements for fibromyalgia, Arkfeld says, and it may be helpful because so many people don’t have adequate levels of vitamin D in their body.
“If you have darker skin or are wearing sunblock, you don’t always make enough vitamin D” from sun exposure, Arkfeld says, even if you’re spending time outdoors in warmer months. You’re even less likely to get enough vitamin D from sun exposure during winter and at higher latitudes, including in much of the United States.
It’s worth asking your doctor about having your vitamin D level tested if you haven’t had this done in a while, or ever. Since people absorb supplements differently, it’s possible your vitamin D levels aren’t where they should be even if you’re taking vitamin D.
When it comes to fibromyalgia, multiple studies have shown that taking vitamin D can help alleviate pain and other symptoms. One research review, which included 14 studies, found that taking a vitamin D supplement can help reduce fibromyalgia pain, especially in people with established vitamin D deficiency.
2. Magnesium
Magnesium is an element found in many different foods that plays a role in numerous aspects of your health, including your heart rhythm, blood sugar regulation, and mood. While it’s best to get magnesium from food when possible — you’ll find it in dark leafy greens, nuts and seeds, fatty fish, soy beans, avocados, bananas, dark chocolate, yogurt, and brown rice — many people don’t get enough of it.
Unlike vitamin D, there aren’t clear procedures for testing to see if someone is deficient in magnesium and should take a magnesium supplement. To make matters more complicated, there are many different forms of magnesium you can take, some of which may be better absorbed by some people than others.
But there is evidence that taking a magnesium supplement may be beneficial for people with fibromyalgia. A research review that included studies in which participants started taking magnesium — sometimes in combination with other supplements — found that they experienced improvement in areas like pain, fatigue, sleep, irritability, anxiety, and depression.
3. Fish Oil
Fish oil supplements are a good source of omega-3 fatty acids, which have been shown to have anti-inflammatory effects and may be beneficial in areas ranging from skin health to gut health and even mental health. You can also get omega-3 by eating fatty fish like salmon, mackerel, or sardines.
One potential downside of taking fish oil, Arkfeld says, is that “If you get a cheaper version, they can have high mercury levels. And mercury toxicity can aggravate fibromyalgia.” So it’s important to verify that any fish oil supplement you take has been purified to remove mercury.
Arkfeld says that in his experience, fish oil supplements can be helpful in fighting peripheral pain — meaning pain that originates in nerves outside the brain and spinal cord. Not all fibromyalgia pain falls into this category, so fish oil may help some people more than others.
Talk to your doctor before taking fish oil if you’re taking any blood thinners (anticoagulants) such as aspirin or warfarin.
4. Antioxidants
Antioxidants are a broad range of substances — including certain vitamins and other nutrients found in foods — that can help prevent or reverse what’s known as oxidative stress, a process that leads to cell damage in your body.
Research has shown that oxidative stress may play a key role in fibromyalgia pain and other symptoms, and that various indicators of oxidative stress in the body are linked to greater fibromyalgia severity.
It’s best to get antioxidants from foods as much as possible, and they can be found in a variety of fruits and vegetables, from berries to leafy greens like spinach and kale. You can also get the antioxidant vitamins A, C, and E by taking a daily multivitamin.
5. Melatonin
Melatonin is a hormone that your body produces naturally. It plays a role in regulating your sleep cycle, pain, and mood. Researchers believe that in many people with fibromyalgia, disruption of normal melatonin levels may play a role in pain, sleep disturbances, and other symptoms.
A research review concluded that in preliminary studies, taking various doses of melatonin has been shown to reduce pain, improve mood, and reduce sleep disturbances in people with fibromyalgia.
Talk to your doctor about how to take melatonin safely and what dose to take, and be sure to discuss the risks involved if you’re taking an antidepressant or any other medication for a neurological or psychiatric condition.
6. Chlorella
Chlorella is a type of blue-green algae that contains a variety of beneficial nutrients, including vitamin K. Chlorella supplements are generally sold as a powder or in tablets. Since vitamin K can increase blood clotting, talk to your doctor before taking chlorella if you’re taking a blood thinner (anticoagulant) such as warfarin.
One research review — which included 22 studies that looked at 17 different nutritional interventions in people with fibromyalgia — found that taking chlorella resulted in improvements in overall pain, the number of tender points, fatigue, anxiety, and sleep disturbances.
Supplement Smarts
While dietary supplements can be beneficial for fibromyalgia, they don’t come without risks — especially if you’re taking lots of them, taking unproven remedies, or aren’t choosing products that have been tested for potential contaminants.
“Safety is always a big issue,” says Arkfeld. “First doing no harm is the most important thing.” What’s more, he says, “People are spending a ton of money on this and that,” even if there isn’t much evidence to support a supplement’s benefit.
If you’re taking certain supplements, your doctor may want to test your liver function to check for signs of toxicity. For this and other reasons — like possible interactions with prescription drugs — it’s important to discuss any supplements you’re considering with your doctor, and to let your healthcare providers know about all supplements you’re currently taking.
