There are so many things you can do to relieve the stress that usually accompanies TMJ pain and dysfunction. Today I want to write about nutrients that can make a difference.
You can buy these as supplements and sometimes that’s easiest, but studies are finding that our bodies are not absorbing some of the expensive supplements we take to improve our health. Fresh and organic foods make it more likely that your body will absorb and integrate these nutrients for your benefit.
The B-complex vitamins are 8 vitamins that often occur together in food sources. They give us energy, and stress depletes them, so when you’re stressed, you need even more to avoid fatigue. Note that 30-60% of people do not absorb folic acid (B9) and B12 unless they are in the methylated form, so if you’re buying a supplement, read the labels. Best food sources: meat (especially liver), salmon, dairy, eggs, legumes, brewer’s yeast, spinach, and mushrooms.
Vitamin C produces collagen, which produces cartilage in your joints. The articular disk in your TMJ is made of cartilage, and you want to keep it healthy. Vitamin C is easily depleted by stress. Best food sources: fruits like guava, oranges, kiwi, grapefruit, and strawberries, and veggies like bell peppers, kale, broccoli, and brussels sprouts.
Vitamin D3 helps with bone health and muscle function, decreases pain, and improves feelings of well-being. Most people (except those working outdoors with the sun shining directly on their skin without sunscreen) need to supplement to get enough, although you can get some of the D3 you need from sunshine. Outside peak UV hours is best, of course. Cod liver oil is the highest food source.
Glucosamine helps preserve joint health, rebuilding cartilage, lubricating joints, reducing pain, and improving range of motion. More effective than ibuprofen at reducing pain, it can also help with jaw clicking. This is a nutrient that isn’t easily found in food, except for bone broth made with chicken feet, ox tails, marrow, tendons, knuckle or cartilaginous joints, or shrimp shells. If you supplement, plan on taking 1500 mg daily.
Vitamin K2 helps with calcium absorption, which strengthens bones and nerve function. Food sources: the Japanese dish natto, grass-fed butter, Gouda, Edam, and Brie cheeses, grass-fed meat, pasture-raised eggs, sauerkraut, and yogurt/kefir.
Magnesium and calcium are essential minerals that many of us are deficient in. Magnesium helps with muscle function (tightness causes jaw pain). Food sources include leafy greens, dark chocolate, avocados, almonds, pumpkin seeds, and figs. Calcium helps with bones and nerve signaling. Food sources: sardines (with bones), yogurt or dairy kefir, raw milk, and cheese.
Omega 3s have been shown to ease pain and inflammation as effectively as ibuprofen. Food sources: wild salmon and other fish/seafood like mackerel, herring, sardines, anchovies, and oysters, seaweed, walnuts, chia seeds, flax seeds, and hemp seeds.
New research indicates that grinding during sleep and restless leg syndrome may be related and that both are signs of a dopamine deficiency. Tyrosine is an amino acid that helps increase dopamine. Good sources are beef (specifically skirt steak, so bring on the fajitas if you eat meat), lean pork chops, salmon, lean chicken breast, and firm tofu.
Do you notice some foods appearing over and over? Wild salmon, pasture-raised eggs, yogurt/kefir, sardines with bones, leafy greens, and cruciferous veggies are particularly nutrient-dense foods that you can incorporate one or more of at every meal.
As always, get the best quality food you can find and afford: grass-fed/grass-finished meat, pasture-raised eggs, wild-caught fish, organic fruits and vegetables, hormone-free organic dairy…