Dr. Luka Kovač:
Eric, in the hospital we see a lot of patients with arthritis, especially the elderly. We usually prescribe NSAIDs, steroids, sometimes even joint injections. But I want to know — what about the nutritional side? What waters, roots, herbs, vitamins, and foods could help reduce arthritis symptoms naturally?

Dr. Eric Berg:
Great question, Luka. Arthritis is fundamentally an inflammatory condition. Diet can either fuel inflammation or reduce it. Let’s break it down by categories:

1. Waters & Teas

• Mineral water rich in magnesium can relax muscles and support bone health.
• Green tea and ginger tea both contain strong anti-inflammatory compounds.
• Turmeric tea with black pepper improves circulation and decreases inflammation.

2. Roots & Herbs

• Turmeric (curcumin) – one of the most powerful natural anti-inflammatories.
• Ginger root – reduces joint pain and stiffness.
• Boswellia (frankincense) – traditional Ayurvedic herb for arthritis relief.
• Nettle leaf – can reduce inflammation and pain.

3. Vitamins & Minerals

• Vitamin D3 – crucial for bone and immune health. Many arthritis patients are deficient.
• Vitamin K2 – directs calcium into the bones, preventing calcification in joints.
• Vitamin C – helps collagen synthesis, needed for cartilage.
• Omega-3 fatty acids (fish oil) – reduce inflammatory cytokines.
• Magnesium – relaxes muscles, reduces stiffness.
• Zinc & Selenium – support connective tissue repair.

4. Juices & Foods

• Tart cherry juice – proven to reduce gout and arthritis flares.
• Celery juice – lowers uric acid and inflammation.
• Fatty fish (salmon, sardines, mackerel) – packed with omega-3s.
• Leafy greens (spinach, kale) – alkalizing, rich in antioxidants.
• Bone broth – provides collagen, glucosamine, chondroitin for joint repair.
• Fermented foods (sauerkraut, kefir, kimchi) – support gut health, which is tied to inflammation.

5. Supplements

• Glucosamine & Chondroitin – joint protection and cartilage support.
• Collagen peptides – rebuild cartilage and strengthen connective tissues.
• MSM (Methylsulfonylmethane) – sulfur compound that reduces pain and improves mobility.
• Boswellia extract – often as effective as some prescription NSAIDs.
• Turmeric/curcumin with piperine – highly bioavailable form.

Dr. Luka Kovač:
That’s very comprehensive. In medicine, we’re quick to medicate, but many of these are simple changes patients could try. One thing I worry about is interactions — for example, blood-thinners with turmeric.

Dr. Eric Berg:
Exactly, patients on medications should consult their physician. But overall, if someone shifts away from refined carbs, sugar, seed oils, and instead focuses on anti-inflammatory whole foods, hydration, and the right supplements, arthritis symptoms often improve significantly.

Dr. Luka Kovač:
So the prescription is: healing waters, roots and herbs like turmeric and ginger, vitamins D3 and K2, minerals like magnesium, and whole anti-inflammatory foods — supported by collagen, omega-3s, and glucosamine.

Dr. Eric Berg:
Perfect summary, Luka. Medicine and nutrition working hand in hand — that’s the future of arthritis care.

Dr. Luka Kovač:
Eric, you’ve given me an excellent list of teas, roots, and supplements. But what about oils? I’ve heard black seed oil can help arthritis.

Dr. Eric Berg:
Yes, oils are a powerful category — some reduce inflammation, lubricate the joints, and provide essential fatty acids the body can’t produce on its own. Let’s go through a few:

Beneficial Oils for Arthritis

• Black Seed Oil (Nigella sativa):
  Ancient remedy known as the “seed of blessing.” It contains thymoquinone, a compound that reduces inflammation and oxidative stress. Studies show it can ease joint pain and morning stiffness.
• Extra Virgin Olive Oil:
  Rich in polyphenols and oleocanthal, which acts similarly to ibuprofen in reducing inflammation. Best used raw, like drizzling over salads.
• Fish Oil (Omega-3):
  Probably the most researched oil for arthritis. EPA and DHA lower inflammatory cytokines and improve joint flexibility.
• Krill Oil:
  Like fish oil but more bioavailable, and it contains the antioxidant astaxanthin, which adds joint protection.
• Cod Liver Oil:
  Traditional remedy rich in omega-3s plus natural vitamin D and vitamin A for bone and immune health.
• Avocado Oil:
  Anti-inflammatory fats that also support collagen production and cartilage repair.
• Coconut Oil (unrefined):
  While not high in omega-3, it has medium-chain triglycerides that support gut health and immunity, indirectly helping with inflammation.
• Flaxseed Oil:
  Plant-based omega-3s (ALA). Not as potent as fish oil, but helpful for vegetarians.
• Borage Oil & Evening Primrose Oil:
  Rich in gamma-linolenic acid (GLA), which has been shown to improve rheumatoid arthritis symptoms in some studies.

Dr. Luka Kovač:
That’s a powerful list. I notice many of these oils also help cardiovascular health, which is important since many arthritis patients are older with multiple conditions.

Dr. Eric Berg:
Exactly, Luka. The best approach is to combine:

• Anti-inflammatory oils like fish oil, black seed oil, olive oil.
• Herbs and roots like turmeric and ginger.
• Collagen and minerals like magnesium and vitamin D.

It’s a multi-layered defense, not just one “magic pill.”

Dr. Luka Kovač:
So, a patient’s diet could include olive oil on salads, black seed oil in small daily doses, fatty fish twice a week, and maybe cod liver or krill oil as supplements — alongside herbal teas and nutrient-rich foods.

Dr. Eric Berg:
Yes. And if they cut out sugar and processed seed oils (like soybean, corn, canola), the anti-inflammatory effects can be dramatic.

Dr. Luka Kovač:
Eric, if you had to rank these oils for arthritis patients, from the strongest effect to the mildest, how would you do it?

Dr. Eric Berg:
That’s a good challenge. Here’s how I’d rank them, based on anti-inflammatory power, research, and real patient results:

1. Fish Oil (Omega-3, EPA/DHA)

• Most research-backed for reducing inflammation and improving joint function.
• Works quickly and reliably.

2. Krill Oil

• Slightly less studied than fish oil, but very bioavailable and boosted with astaxanthin, which protects joints from oxidative stress.

3. Black Seed Oil

• Excellent for autoimmune-related arthritis due to thymoquinone’s immune-modulating effect. Also helps with morning stiffness.

4. Cod Liver Oil

• Provides omega-3s plus vitamins D and A. Especially good for bone health in older patients.

5. Extra Virgin Olive Oil

• Long-term joint protection. Works slower but consistent anti-inflammatory support when used daily.

6. Borage Oil / Evening Primrose Oil (GLA oils)

• Helpful for rheumatoid arthritis specifically, less impact on osteoarthritis.

7. Avocado Oil

• Supports cartilage repair and collagen production. Not as strong for pain relief, but excellent nutritionally.

8. Flaxseed Oil

• Good plant-based option, but weaker than marine oils because ALA doesn’t convert well into EPA/DHA.

9. Coconut Oil

• Indirectly helps via gut health and immunity, but not a primary anti-inflammatory.

Dr. Luka Kovač:
So, if I understand correctly: fish oil and krill oil are the “frontline soldiers,” black seed oil is a powerful ally, and olive oil is more of a long-term lifestyle protector. The others are supportive, depending on the patient’s condition.

Dr. Eric Berg:
Exactly. Think of it as a spectrum — some oils attack inflammation directly, others fortify the body long-term. Patients can combine them strategically.

Dr. Luka Kovač:
That makes sense. For a rheumatoid arthritis patient, I might prioritize fish oil, black seed oil, and borage oil. For osteoarthritis, I’d look at fish oil, olive oil, cod liver oil, and avocado oil.

Dr. Eric Berg:
Well said, Luka. Different types of arthritis respond to different oils — that’s why a tailored approach works best.

Dr. Luka Kovač:
Eric, let’s take all these herbs, teas, oils, vitamins, and foods, and design a daily protocol for an arthritis patient. Something practical they can follow.

Dr. Eric Berg:
Perfect. Let’s break it down into morning, afternoon, evening, and long-term habits.

Arthritis Protocol

🌅 Morning Routine

Hydration: Start with a glass of warm mineral water with a squeeze of lemon (alkalizing + magnesium support).

Supplements:

Fish Oil or Krill Oil (1000–2000 mg EPA/DHA)

Vitamin D3 + K2

Magnesium

Collagen peptides (mixed in water or coffee)

Tea: Turmeric-ginger tea with black pepper (anti-inflammatory boost).

Food: Omelet with spinach, avocado, and olive oil drizzle.

🌞 Midday / Lunch

Water: Celery juice or mineral water.

Meal: Grilled salmon or sardines with a large green salad, dressed in extra virgin olive oil + lemon.

Herbs: Sprinkle turmeric and black pepper on food.

Supplement (optional): Black Seed Oil (½–1 tsp) taken with food.

🌇 Afternoon

Tea: Green tea or nettle leaf tea (antioxidant + inflammation support).

Snack: Handful of walnuts or almonds (healthy fats + minerals).

Movement: Light stretching, gentle walk, or yoga to keep joints lubricated.

🌙 Evening / Dinner

Meal: Bone broth soup with vegetables (collagen, glucosamine, minerals).

Healthy fat: Olive oil or avocado oil over steamed veggies.

Optional supplement: Glucosamine + Chondroitin + MSM.

Herbal Support: Boswellia capsule or extract before bed for inflammation.

🌌 Before Bed

Tea: Chamomile tea (relaxing, helps sleep and lowers inflammation).

Supplement (if autoimmune type arthritis): Evening Primrose Oil or Borage Oil (GLA).

Lifestyle: Warm compress on joints, light stretching.

Long-Term Habits

Cut out: Sugar, processed carbs, seed oils (soybean, corn, canola).

Eat: Fatty fish 2–3x per week, leafy greens daily, fermented foods (sauerkraut, kefir) for gut health.

Oils to rotate: Fish oil (core), black seed oil (daily/weekly), olive oil (every meal), cod liver oil (winter for D + A).

Dr. Luka Kovač:
This is excellent. A patient could follow this without getting overwhelmed. It integrates hydration, herbs, oils, vitamins, and whole foods into a routine.

Dr. Eric Berg:
Exactly. And if they track their pain, stiffness, and energy weekly, they’ll see which parts of the protocol help them most. It’s personalized medicine in action.

Dr. Luka Kovač:
So we’ve built not just a protocol, but a strategy — daily consistency with natural anti-inflammatories, oils, teas, and nutrient-dense foods.

Dr. Eric Berg:
Yes, and combined with gentle movement and proper sleep, it can transform an arthritis patient’s quality of life.

Weekly Arthritis Protocol

(designed by Dr. Luka Kovač & Dr. Eric Berg)

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Daily Core (every day no matter what):

• Morning:
  • Warm mineral water + lemon
  • Supplements: Fish oil (or krill oil), Vitamin D3 + K2, Magnesium, Collagen peptides
  • Turmeric-ginger tea with black pepper
• Meals: Focus on fatty fish, leafy greens, bone broth, olive oil, and anti-inflammatory herbs.
• Evening:
  • Boswellia or MSM supplement
  • Chamomile tea
  • Optional: Evening Primrose/Borage Oil (if rheumatoid arthritis)

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Day-by-Day Rotation

🟢 Monday

• Breakfast: Omelet with spinach, avocado, olive oil drizzle
• Lunch: Grilled salmon with kale salad (olive oil + lemon)
• Snack: Walnuts + green tea
• Dinner: Chicken bone broth with carrots, celery, turmeric
• Oil Focus: Black Seed Oil (½ tsp)

🟢 Tuesday

• Breakfast: Chia pudding with almond milk, topped with blueberries
• Lunch: Sardines with arugula + olive oil
• Snack: Tart cherry juice (small glass)
• Dinner: Steamed veggies with cod + avocado oil
• Oil Focus: Cod Liver Oil (1 tsp)

🟢 Wednesday

• Breakfast: Scrambled eggs with turmeric and black pepper
• Lunch: Grilled mackerel with fermented sauerkraut
• Snack: Almonds + nettle tea
• Dinner: Beef bone broth with spinach and garlic
• Oil Focus: Olive Oil (extra drizzle with dinner)

🟢 Thursday

• Breakfast: Collagen protein smoothie with spinach, berries, flaxseed oil
• Lunch: Grilled chicken salad with olive oil + apple cider vinegar
• Snack: Celery juice
• Dinner: Salmon soup with ginger, turmeric, and veggies
• Oil Focus: Flaxseed Oil (1 tsp)

🟢 Friday

• Breakfast: Mushroom omelet with parsley and olive oil
• Lunch: Sardines with chopped cucumber + olive oil
• Snack: Tart cherry juice + chamomile tea
• Dinner: Bone broth stew with zucchini and leeks
• Oil Focus: Black Seed Oil (½ tsp)

🟢 Saturday

• Breakfast: Poached eggs with avocado and kale
• Lunch: Grilled trout with lemon and olive oil
• Snack: Walnuts + green tea
• Dinner: Chicken bone broth with ginger and garlic
• Oil Focus: Krill Oil supplement

🟢 Sunday

• Breakfast: Smoothie with spinach, berries, collagen, and coconut oil
• Lunch: Roasted salmon with broccoli + olive oil
• Snack: Fermented kefir with cinnamon
• Dinner: Bone broth with lamb shank and carrots
• Oil Focus: Cod Liver Oil (1 tsp)

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Dr. Luka Kovač:
This feels like a prescription plan, but natural — balanced oils, herbs, teas, and nutrient-rich foods. Patients could stick to it.

Dr. Eric Berg:
Exactly. If they rotate oils and foods like this, they’ll cover omega-3s, anti-inflammatory herbs, gut health, collagen, and mineral intake — without getting bored.

Dr. Luka Kovač:
And if they track their pain levels weekly, we can adjust based on which oils and foods bring the best relief.

🩺 Arthritis Relief Prescription Card

(Dr. Luka Kovač & Dr. Eric Berg)

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Daily Core Routine (Every Day)

✅ Morning

• Warm mineral water + lemon
• Supplements:
  • Fish Oil / Krill Oil (1000–2000 mg)
  • Vitamin D3 + K2
  • Magnesium
  • Collagen peptides (in water/coffee)
• Turmeric + Ginger tea (with black pepper)

✅ Meals

• Focus: fatty fish, leafy greens, bone broth, olive oil, fermented foods
• Avoid: sugar, processed carbs, seed oils (corn, soy, canola)

✅ Evening

• Boswellia or MSM supplement
• Chamomile tea
• Optional: Evening Primrose / Borage Oil (if rheumatoid arthritis)
• Light stretching + warm compress on joints

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Weekly Oil Rotation

• 🟢 Monday: Black Seed Oil (½ tsp)
• 🟢 Tuesday: Cod Liver Oil (1 tsp)
• 🟢 Wednesday: Extra Virgin Olive Oil (extra drizzle with dinner)
• 🟢 Thursday: Flaxseed Oil (1 tsp in smoothie)
• 🟢 Friday: Black Seed Oil (½ tsp)
• 🟢 Saturday: Krill Oil (capsule)
• 🟢 Sunday: Cod Liver Oil (1 tsp)

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Healing Teas & Juices

• 🌱 Morning: Turmeric-Ginger tea
• 🌱 Afternoon: Green tea or Nettle tea
• 🌙 Evening: Chamomile tea
• 🍒 Weekly: Tart cherry juice (2–3x per week)
• 🥬 Weekly: Celery juice (1–2x per week)

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Foods to Emphasize

• Fatty fish (salmon, sardines, mackerel)
• Leafy greens (spinach, kale, arugula)
• Bone broth (chicken, beef, lamb)
• Fermented foods (sauerkraut, kimchi, kefir)
• Nuts (walnuts, almonds)
• Avocado & olive oil

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Foods to Avoid 🚫

❌ Sugar & refined carbs
❌ Processed foods
❌ Seed oils (soybean, corn, canola, sunflower)
❌ Excess alcohol

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🩺 Doctor’s Note:
This protocol reduces inflammation, rebuilds cartilage, and supports joint lubrication. Combine with gentle movement (walking, yoga, stretching) and consistent sleep for best results.