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By Dr. Michele Kurlanski, Lighthouse Foot and Ankle Center, Scarborough, Maine

Winter is one of the toughest seasons on your feet and joints. Cold temperatures can worsen inflammation, stiffen tendons, and amplify the aches of arthritis—especially in the feet, ankles, and midfoot. Many of my patients assume they simply need to “wait it out,” but winter is actually the perfect time to support your joints from the inside out.

Below are the evidence-based supplements I regularly discuss with patients to improve joint comfort, support bone health, and reduce inflammation during Maine’s colder months—along with natural lifestyle and dietary ways to get these nutrients.

1. Vitamin D: Essential for Bone Strength & Immune Health

Most people in northern climates become vitamin D deficient in winter due to reduced sunlight exposure. Low levels can contribute to:

  • Bone pain
  • Muscle aches
  • Slower healing
  • Worsened plantar fasciitis and tendon symptoms

Supplement Option:

1,000–2,000 IU daily (based on blood testing).

Natural Ways to Boost Vitamin D:

  • Short midday walks for sunlight exposure
  • Fatty fish such as salmon and sardines
  • Pasture-raised eggs
  • Fortified dairy or nondairy milks

In Maine winters, natural sources alone are often insufficient—supplementation is usually needed.

2. Omega-3 Fatty Acids: Natural Inflammation Support

Omega-3s help reduce systemic inflammation that affects joint stiffness, tendon pain, and arthritis.

Supplement Option:

1,000–2,000 mg combined EPA/DHA daily.

Natural Food Sources:

  • Salmon, sardines, anchovies
  • Walnuts
  • Chia and flax seeds (plant-based omega-3s)

3. Magnesium: Muscle Relaxation & Nerve Calm

Magnesium helps relax tight muscles, reduce cramping, and support nerve function—issues that often worsen in cold weather.

Supplement Option:

Magnesium glycinate or malate.

Natural Sources:

  • Spinach and leafy greens
  • Pumpkin seeds
  • Almonds and cashews
  • Beans and lentils
  • Dark chocolate

4. Collagen + Vitamin C: Support for Tendons & Fascia

Collagen supports the plantar fascia, Achilles tendon, ligaments, and skin. Vitamin C enhances collagen production.

Supplement Option:

Collagen peptides taken 30–60 minutes before activity.

Natural Sources:

  • Bone broth
  • Strawberries, citrus fruits, kiwi
  • Bell peppers and tomatoes
  • Chicken skin and slow-cooked meats

5. Glucosamine & Chondroitin: Joint Cartilage Support

Useful for patients with midfoot arthritis, big toe joint arthritis, and early ankle degeneration.

Supplement Option:

Daily glucosamine sulfate (not HCl) + chondroitin for 8–12 weeks.

Natural Sources:

While not abundant in most foods, bone broth and shellfish contain small amounts.

6. Turmeric/Curcumin: Anti-Inflammatory Support

Curcumin helps reduce chronic inflammation and joint pain.

Supplement Option:

Curcumin with piperine (black pepper extract) or liposomal delivery.

Natural Sources:

  • Fresh turmeric root
  • Curry dishes
  • Turmeric teas or “golden milk”

7. AlgaeCal: Bone Support at Any Age

Winter months are an excellent time to focus on bone density. Foot pain can sometimes relate to early osteopenia or bone stress.

Supplement Option:

AlgaeCal provides plant-based calcium plus vitamin D, K2, magnesium, and trace minerals.

Natural Sources:

  • Sardines (with bones)
  • Dark leafy greens
  • Sesame seeds and tahini
  • Almonds

8. Bonus: Hypochlorous Acid Spray for Winter Skin Protection

While not a supplement, Lighthouse Daily Defense Spray supports healthy winter skin by:

  • Reducing microbial load
  • Supporting healing and barrier function
  • Helping prevent athlete’s foot in winter boots
  • Easing irritation from dry, cracked skin

Allow to air dry for 60 seconds.

Simple Winter Meals That Combine These Nutrients

Here are practical, easy winter meals that naturally combine vitamin D, omega-3s, magnesium, collagen, antioxidants, and joint-supporting nutrients.

1. Anti-Inflammatory Salmon & Veggie Bowl

(Omega-3s, Vitamin D, Magnesium, Vitamin C)

  • Baked salmon
  • Quinoa or brown rice
  • Steamed spinach or kale
  • Roasted sweet potatoes
  • Olive oil + lemon dressing

This bowl supports inflammation control, tendon recovery, and bone health.

2. Collagen-Boosting Bone Broth Soup

(Collagen, Magnesium, Vitamin C, Anti-Inflammatory Spices)

  • Bone broth base
  • Chicken or turkey
  • Carrots, celery, onions
  • Kale or Swiss chard
  • Lemon juice + parsley
  • Turmeric and black pepper

Perfect for warming stiff joints and nourishing connective tissue.

3. Sardine & Avocado Toast

(Omega-3s, Vitamin D, Calcium, Magnesium)

  • Sardines in olive oil
  • Avocado mashed on whole-grain toast
  • Lemon squeeze for vitamin C
  • Optional: sprinkle of turmeric

A nutrient-dense breakfast or lunch for bone and joint support.

4. Turmeric Salmon Chowder

(Vitamin D, Omega-3s, Collagen, Anti-Inflammatory Spices)

  • Salmon pieces
  • Potatoes, onions, carrots
  • Bone broth
  • Turmeric, garlic, black pepper
  • Coconut milk
  • Fresh dill and lemon

A cozy winter favorite that delivers powerful anti-inflammatory nutrients.

Putting It All Together

Most patients benefit from a combination of diet, lifestyle, and supplementation. Even small changes can make a noticeable difference in how your feet and joints feel during winter.

Take the First Step Toward Stronger, Healthier Feet This Winter

If you’re experiencing foot or ankle pain, stiffness, or winter flare-ups, we’re here to help.
Book online at www.lighthousefootandankle.com or call 207-774-0028.

Explore our hypochlorous acid spray and serum at www.lighthousescience.com.

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