Mrs Edward's Kitchen · Part 3 of 3 · about a 7-minute read

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Here is the post I've been meaning to write for a while. I kept putting off this third part, and I'm glad to finally share it with you.

If you've read the first two posts in this series, you know I live with enthesitis. That's pain where tendons and ligaments attach to bone, and for me it's tied to psoriatic arthritis and scalp psoriasis. In Part 1 we gave it a name. In Part 2 we talked about comfort layers, the small daily things that make a hard day softer. This last part is about the pantry shelf: what I eat, what I take, and how I keep an eye on what's actually helping.

I want to say this first, because it matters most. There is no pill, powder, or superfood that makes psoriatic disease go away. I've tried to eat my way out of pain, and I've learned that food and supplements are support, not a cure. They sit next to your medical care, not in place of it. But support is real. On the days when everything hurts, I want every small advantage I can get.

The foundation comes first

Before any supplement, there's the plain stuff that nobody makes money selling you. Whole foods, eaten at steady times. Plenty of vegetables, fruit, beans, fish, olive oil, nuts and seeds. Less of the ultra-processed food that comes in crinkly bags. Enough protein at each meal to protect your muscles, which matters even more after menopause. Sleep when you can get it. And stress tools that actually fit your life, not the ones that look good on a poster.

I know that list isn't exciting. But when I slip on the basics, no supplement makes up for it. When I keep them steady, the supplements feel like they have something to build on.

The kitchen that feeds your family can be part of how you take care of yourself too. That's really what this whole blog is about.

Vitamin D: the sunshine vitamin

Vitamin D is the supplement I'll name first, and on purpose. Your body uses it to keep bones strong, but it also plays a role in how your immune system behaves. Researchers have found that people with psoriasis and psoriatic arthritis often have lower vitamin D levels than people without them. Low levels have also been linked to more joint pain and more active skin disease.

That doesn't mean vitamin D causes psoriasis, or that taking it will make psoriasis disappear. It means that if you're low, getting back up to a healthy level is one reasonable, gentle thing you can do for yourself. Some psoriasis creams your dermatologist may prescribe are actually made from a form of vitamin D, which tells you the skin and this vitamin are closely connected.

The most important step is simple. Ask your doctor to check your vitamin D level with a blood test. Then you know where you're starting, and your clinician can suggest the right dose for you. More isn't always better. Vitamin D is stored in the body, and very high doses over a long time can cause problems.

The sun is a natural vitamin D source

Your skin makes vitamin D when sunlight touches it. It doesn't have to be a big production. If your day is mostly sitting at a desk, on the couch, or in the car, a short midday walk can help you make a little vitamin D and keep your joints from stiffening up. That's two good things from one small habit.

If you're already on your feet all day, flip it. Bring a book, sit in the sun for a few minutes, and enjoy your daily smoothie while your body gets both light and a pause. I love that part. It's a small moment that belongs only to you.

To be honest, there isn't one magic number of minutes outside that equals a pill. Skin tone, age, season, clouds, how much skin is bare, and where you live all matter. Darker skin needs more sun to make the same amount. Older skin makes less than it used to. And sunscreen, which you should still use to protect your skin, also cuts down how much vitamin D you make.

Far north, or in deep winter (think Scandinavian or Alaskan winters, and even New York from about November to February), the sun is often too weak for your skin to make vitamin D at all. It's not the cold that's the problem. It's that the winter sun sits too low in the sky. That's when a checked level and a supplement really earn their place. And don't try to get vitamin D through a window, because glass blocks the rays that make it.

Even in the sun, D3 can help

Here's something that surprised me. Even if you live where the sun shines most of the year, a D3 supplement can still be worth it. Many people in sunny places are low anyway, because we cover up, wear sunscreen, and spend our days indoors. Sunny weather outside doesn't mean sun on your skin.

Low vitamin D has been linked to more joint pain and worse psoriasis. Getting a low level back up may help take the edge off both the aching joints and the flares. For me, that's worth a simple daily habit. Get your level checked, then let your clinician guide the dose.

The plain D3 I'd point you to: Nature Made Vitamin D3 2000 IU softgels.

Vitamin B12: for the tiredness pain brings

The next one is vitamin B12. I'm not naming it because it treats psoriatic arthritis. It doesn't. I'm naming it because living with chronic pain drains your energy, and anyone who lives with it knows exactly what I mean.

Pain makes sleep choppy. Moving takes more effort. Your nervous system stays on alert all day, like a smoke alarm that won't stop beeping. By evening you're tired in a way that sleep doesn't fully fix. When B12 is low on top of that, the tiredness can feel even heavier.

B12 helps your body make healthy red blood cells and keeps your nerves working well. Some people are more likely to run low: people over 50, people who eat little or no meat, and people who take certain medicines, like metformin for blood sugar or acid reducers for heartburn. If that sounds like you, a blood test can tell you where you stand.

Midlife and pain are enough to carry. I don't need a quiet nutrient shortfall on top.

A D3 and B12 combination is a simple way to cover both the winter sun gap and the energy piece in one habit. The two vitamins do different jobs, but one gummy or tablet a day is easier to remember than two.

The combination I'd point you to: NutraChamps Vitamin D3 & B12 Gummies.

Omega-3: the calm-down fats

Omega-3 fats, especially the two called EPA and DHA, are found in oily fish like salmon, sardines, mackerel, and herring. They're also available as fish oil or, for people who don't eat fish, algae oil.

Omega-3s are part of the body's system for calming inflammation. Studies in people with psoriatic arthritis and psoriasis have shown mixed but hopeful results. Some people report less joint tenderness and stiffness, while other studies found smaller effects. What I take from that is this: omega-3 is a helpful part of the picture, but it's not a cure.

The best source is food. I try to eat oily fish twice a week, and on the other days I take an omega-3 supplement. If you take a blood thinner or have surgery coming up, check with your doctor first, because high doses of fish oil can affect bleeding.

The omega-3 I'd point you to: Nordic Naturals Ultimate Omega.

Track what helps

This is the part I wish someone had told me years ago. Pain can make every day blur together, so it's hard to remember what you did differently on a good day versus a bad one. That's where a tracker comes in.

I personally wear the Oura Ring 4 and a Samsung Galaxy Watch 8, and they help me see how I'm really doing. They track my sleep, resting heart rate, stress levels, and how much I move each day. Stress matters a lot for me, because a stretch of high stress is often one of the first signs a flare is coming. I stock the Oura Ring 5 and the Samsung Galaxy Watch9 in my shop because they're the better devices — improved battery life and better performance overall — and they're the ones I'd recommend if you're buying new.

On a bad pain day I can look back and see whether I slept badly, sat too long, or skipped my walk. Over a few weeks you start to notice patterns, like which habits come before a flare and which ones help you feel better. Maybe you'll see that three short nights in a row come before your worst days. Maybe you'll see that the weeks you walk most are the weeks you hurt least. Those patterns are yours, and they're worth more than any general advice, including mine.

You don't need both. One ring or one watch is plenty to get started. And if you don't want a device at all, a simple notebook works too. Write down how you slept, how much you moved, your stress, and your pain from one to ten. The point is to notice, not to be perfect.

Putting it together

Here's what a gentle day looks like for me when I'm doing well:

• A glass of water from my hydrogen bottle first thing
• My Nespresso — that quiet moment before the day begins
• A protein-rich breakfast or my morning smoothie, with my D3 and B12
• A short walk or a few minutes in the sun around midday
• Oily fish for dinner a couple of times a week, or my omega-3 on the other days
• A quick look at my sleep and stress numbers in the morning, without judging myself

None of it is dramatic. That's the point. Small, steady habits are the ones I can keep doing, even on the days when my body is loud.

Shop fuel (affiliate)

These aren't prescriptions. Let your labs and your clinician guide your dose.

• NutraChamps Vitamin D3 & B12 Gummies: methyl B12 and D3 (1,000 IU) for winter vitamin D and energy when pain wears you down
• Nature Made Vitamin D3 2000 IU softgels: plain D3 if you already take B12 separately
• Nordic Naturals Ultimate Omega (EPA/DHA): the omega-3 I'll name here

Before you go

If you're living with enthesitis, psoriatic arthritis, or psoriasis, I want you to know you're not lazy, dramatic, or imagining it. Your body is working hard. Feeding it well, getting a little sun, checking your levels, and paying attention to your own patterns are ways of being kind to it.

Missed the first two posts? Start with naming enthesitis, then read about the comfort layers. This one is the pantry shelf.

Take care of yourself today, even in one small way.

This post is not medical advice. Please check your labs, doses, and any new supplement with your clinician, especially if you take other medicines.