For some, chronic pain feels like a constant ache that never lets up; for others, it comes in poorly-timed flare-ups. Either way, chronic pain disrupts sleep, makes commuting and working tough, and turns simple daily tasks into real challenges.
What makes chronic pain especially frustrating is not only how unpredictable it can be, but also how often people are simply told to “manage it” with medication rather than explore what’s really driving it. That’s why new research highlighting a connection between nutrient deficiencies and chronic pain feels like such a breakthrough. Here’s a closer look at the roles various nutrient deficiencies play in chronic pain, plus the simple, everyday changes you can make to help your body feel more supported.
- ABOUT OUR EXPERTS: Tansy Rodgers, F.N.T.P., is a functional nutritional therapy practitioner. Hooman Melamed, M.D., is a Beverly Hills-based orthopedic spine surgeon. Jacob Teitelbaum, M.D., is a board-certified internist and pain specialist. Hélène Bertrand, M.D., is a pain specialist and author of Low Back Pain: 3 Steps to Relief in 2 Minutes.
The Research
The study, published in PAIN Practice, analyzed bloodwork from tens of thousands of people in the U.S. and compared nutrient levels in those with no pain, mild pain, and severe chronic pain. It focused on five key nutrients—vitamin D, vitamin B12, magnesium, folate, and vitamin C—and found that the people with severe chronic pain were more likely to be low in vitamin D, B12, and folate. Additionally, deficiencies in magnesium (and vitamin C in men) also showed up more often in people with chronic pain.
Why this matters: Chronic pain isn’t just about an old injury or sore joint. Over time, the nervous system can rewire itself, leaving pain signals “stuck” in the “on” position and creating a constant feedback loop of tension and stress that wears on the body and mind, explains functional nutritional therapy practitioner Tansy Rodgers, F.N.T.P.
While medication can help mute these signals, it doesn’t address the root causes, according to Hooman Melamed, M.D., a Beverly Hills-based orthopedic spine surgeon. It’s like putting tape over your car’s dashboard when the warning light turns on. “A more holistic approach that combines a healthy diet plan with exercise and mental health support can reduce inflammation, improve brain-body function, and promote long-term healing,” he says.
How Does Nutrition Affect Pain?
As many as one in four adults in the U.S. suffers from persistent pain that’s stuck around for three months or longer—and diet and nutrition play a much bigger role than most people realize. “Getting the right balance of vitamins and minerals can support nerve health, steady the body’s signaling systems, and help restore overall balance, critical pieces of the puzzle when it comes to managing pain,” Hélène Bertrand, M.D., a pain specialist and author of Low Back Pain: 3 Steps to Relief in 2 Minutes.
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In fact, board-certified internist and pain specialist Jacob Teitelbaum, M.D., has seen patients who’ve struggled with pain for years notice real improvements simply after optimizing their nutrient intake. “While medications may be useful for short-term relief, they don’t always address what’s happening beneath the surface,” he notes. “Nutrients, on the other hand, can help target some of the underlying factors that make pain harder to live with—like nerve sensitivity, muscle tension, and low energy in tissues.”
More good news: Nutrient deficiencies are often easy to fix.
The Key Nutrients Linked To Chronic Pain
The researchers behind the PAIN Practice study found that deficiencies in a handful of vitamins and minerals show up more often in people with chronic pain. Here’s how each works in the body and why falling short may make pain harder to manage.
1. Vitamin D
Best known as “the sunshine vitamin” and for its role in bone strength, vitamin D also influences muscle health and immune balance. People with chronic pain, especially those with conditions like fibromyalgia or neuropathic pain, are often found to have lower vitamin D levels, notes Bertrand. This can happen for several reasons, including reduced sun exposure (common among those with limited mobility) or gut nutrient absorption issues.
Because vitamin D helps keep your muscles working properly and supports how your body sends and receives signals, not getting enough can leave you feeling weaker and more uncomfortable, making pain tougher to cope with.
To start increasing your levels, get a few minutes of sun exposure each day, eat fatty fish or fortified dairy regularly, or consider supplementing.
2. Vitamin B12
Vitamin B12 plays a crucial role in keeping nerves healthy, producing red blood cells, and supporting energy metabolism. Research has found that low levels of vitamin B12 can show up as tingling, nerve pain, mood changes, and even carpal tunnel-like symptoms, which can make chronic pain feel more intense. Because B12 helps keep your nerves protected and the signals between your brain and body on track, falling short can leave nerves more sensitive and pain harder to manage.
What’s more: Since B12 is absorbed in the gut, Bertrand warns that people with digestive challenges (like celiac disease, Crohn’s, or other GI conditions) are at greater risk of deficiency.
You can find B12 naturally in animal products like fish, poultry, eggs, and dairy—or look for a high-quality supplement if you follow a vegan or vegetarian diet or have absorption issues.
3. Magnesium
Magnesium is one of those minerals that does a lot more in the body than we give it credit for. Not only does it support healthy muscle and nerve function, but it also helps regulate blood sugar, and even plays a role in restful sleep—all factors that can influence how pain shows up and how well you cope with it day to day, explains Bertrand.
When magnesium levels are too low, muscles may feel tighter, nerves can become more sensitive, and sleep quality can take a hit. To add to the challenge, “certain medications commonly used for pain relief can further deplete magnesium levels,” Teitelbaum says. This means people managing chronic pain may need to pay extra attention to getting enough of the important nutrient.
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Leafy greens, nuts, seeds, and beans are solid everyday food sources of magnesium. If seeking supplemental support, magnesium glycinate is a well-tolerated option, according to Melamed.
4. Folate
Folate, also known as vitamin B9, works closely with B12 to keep your cells repairing, nerves supported, and your energy levels steady. It also plays a role in producing red blood cells.
When your folate levels are low, you may notice that you’re tired more often, moodier than usual, and even more sensitive to pain—all of which can make daily discomfort feel harder to handle. As with magnesium, some medications used for chronic pain management can interfere with folate absorption, raising the risk of deficiency, warns Teitelbaum.
Most people can meet their folate needs through leafy greens, beans, lentils, and avocado, but if you’re often tired, moody, or on medications that affect absorption, a supplement may help, according to Rodgers. The general recommendation is 400 micrograms daily for adults (and 600 during pregnancy). “If your provider finds you’re low, they may suggest a higher dose or a form like methylfolate (5-MTHF), which is easier for the body to use,” she says.
5. Vitamin C
A powerful antioxidant, vitamin C is best known for supporting immune health, but it also plays a key role in how your body repairs and maintains itself. One of its key jobs is helping make collagen, which the body uses to strengthen joints, muscles, and connective tissues.
When vitamin C runs low, not only is your immune system down for the count, but you may notice that you have a harder time with recovery, which means everyday aches and pains might feel more noticeable, according to Bertrand. “Individuals with limited dietary variety or those with substance use disorders may be more susceptible to deficiency,” she notes.
Getting enough vitamin C—through colorful fruits and veggies or a quality supplement—helps your body stay resilient and better equipped to bounce back. Citrus, strawberries, bell peppers, and broccoli are some of the richest natural sources.
What This Means For You
While the root causes of chronic pain can vary, recent research suggests nutrient deficiencies can be at play. That doesn’t mean vitamins are a cure-all, but optimizing your levels can definitely help your body maintain healthy immunity, restore nerve function, and increase energy levels—all of which can make pain more manageable.
Where to start? Bertrand suggests working with a healthcare provider to get a clearer look at whether or not you are deficient in any nutrients. Even without testing, a balanced diet plus a high-quality multivitamin can help fill in any gaps. “Food is always the foundation, but if you’re already in a deficit, supplements can be a faster, more targeted way to restore levels—especially if gut absorption is impaired,” says Rodgers. Teitelbaum suggests looking for a high-potency multivitamin that includes around 25 micrograms of most of the B vitamins (but 250 micrograms of vitamin B12), 150 milligrams of magnesium, 1,000 IU of vitamin D, and 250 milligrams of vitamin C.
If you do have deficiencies, you can expect to see improvements after anywhere from a few weeks to a few months, according to Bertrand. “The more deficient a person is in a particular nutrient, the faster they may notice improvement,” she says. Now that’s some good news!