What Minerals Are Good For Bursitis? Your Guide to Natural Relief

October 28, 2025 •

4 min read

According to research, managing inflammation is key to treating bursitis. While conventional treatments are common, many people explore dietary support. Understanding what minerals are good for bursitis can complement a holistic treatment plan and help manage symptoms naturally.

Quick Summary

This article explains the roles of minerals such as magnesium and zinc in supporting joint health and reducing inflammation associated with bursitis. It covers dietary sources, supplement options, and the importance of balancing mineral intake. This information is intended to complement, not replace, medical advice.

Key Points

Magnesium for Muscle Relaxation: This mineral helps soothe tense muscles around inflamed joints, which is a common source of pain in bursitis.
Zinc to Reduce Inflammation: Zinc's antioxidant and anti-inflammatory properties can help control the body's inflammatory response and aid in tissue repair.
Balance Calcium Intake: While vital for bones, calcium must be balanced with magnesium to prevent deposits that can cause or worsen calcific bursitis.
Consider Topical Magnesium: For targeted relief, topical magnesium applications like creams or Epsom salt baths can be effective in reducing localized inflammation and muscle tension.
Integrate Diet and Supplements: A combination of mineral-rich foods and high-quality supplements, under medical supervision, offers a comprehensive approach to managing bursitis.
Don't Ignore Professional Advice: Any mineral-focused strategy for bursitis should complement, not replace, medical treatment and should be discussed with a doctor.

Bursitis is the inflammation of one or more bursae, the small, fluid-filled sacs that cushion the bones, tendons, and muscles near your joints. This condition can cause pain, swelling, and stiffness, making everyday movements difficult. While rest, ice, and anti-inflammatory medications are standard treatments, a growing number of people are exploring nutritional approaches to support their recovery. Integrating specific minerals into one's diet and wellness routine can play a supportive role in managing inflammation and promoting tissue repair.

The Role of Key Minerals in Bursitis

Magnesium: The Muscle Relaxer and Anti-Inflammatory

Magnesium is an essential mineral involved in over 300 biochemical processes in the body, including proper nerve and muscle function. Its benefits for bursitis relief stem from its powerful anti-inflammatory properties and its ability to aid muscle relaxation. For those with bursitis, the muscles surrounding the inflamed joint can become tense, exacerbating pain. Magnesium helps relax these muscles, alleviating some of the associated discomfort. It is also crucial for reducing systemic inflammation, a primary driver of bursitis symptoms. Magnesium can be supplemented orally or applied topically for targeted relief. Studies, including a historical one involving magnesium sulfate iontophoresis, have demonstrated its potential value in treating stubborn bursitis. Magnesium absorption is highly influenced by its form, with magnesium citrate and magnesium bisglycinate being highly bioavailable and commonly recommended for joint health.

Zinc: The Immune and Tissue Repair Mineral

Zinc is a vital trace element with significant antioxidant and anti-inflammatory properties. It is integral to immune function and cellular growth, making it essential for proper wound healing and tissue repair. Bursitis, as an inflammatory condition, benefits from zinc's ability to modulate the body's inflammatory response. Zinc deficiency, which can be common in certain populations like the elderly, is linked to heightened systemic inflammation. By ensuring adequate zinc levels, the body can better manage the inflammatory process and support the healing of the affected bursae. Zinc can be found in a variety of foods and supplements. Some studies show that zinc supplementation can decrease inflammatory markers like C-reactive protein (CRP).

Balancing Calcium: Preventing Calcification

While calcium is a critical mineral for bone health, its role in bursitis is more complex. A specific type of bursitis, known as calcific bursitis, is caused by the build-up of calcium deposits within the bursae and adjacent tissues. In these cases, excess calcium can worsen the condition rather than help it. The key is proper regulation. Magnesium is essential for ensuring calcium is distributed correctly throughout the body, preventing it from depositing in soft tissues like the joints. Over-supplementation with calcium, particularly in forms like calcium carbonate, should be approached with caution. Taking magnesium alongside calcium is often recommended to maintain balance and avoid unwanted deposits.

Comparison of Key Minerals for Bursitis Support


Mineral	Primary Function for Bursitis	Best Supplement Form	Key Dietary Sources	Considerations
Magnesium	Reduces muscle tension and inflammation.	Citrate, Bisglycinate, Malate.	Leafy greens, nuts, seeds, legumes.	Ensure adequate intake, consider topical for targeted relief.
Zinc	Acts as an antioxidant, supports immune function, and aids tissue repair.	Gluconate, Picolinate.	Meat, shellfish, legumes, seeds, nuts.	Avoid excessive doses, which can interfere with copper absorption.
Calcium	Essential for bone health, but must be regulated to prevent calcification.	Citrate (preferred over carbonate).	Dairy products, fortified cereals, leafy greens.	Must be balanced with magnesium; excess can lead to calcific bursitis.
Silica	Supports the regeneration and repair of connective tissues.	Often found in supplement blends, colloidal silica.	Stinging nettle, horsetail, oat straw.	Supports overall joint structure, not a primary anti-inflammatory.

Dietary and Supplemental Sources

Food Sources for Anti-Inflammatory Minerals

Magnesium: Foods rich in magnesium include dark, leafy greens (spinach, kale), pumpkin seeds, almonds, black beans, and avocados. Including these in your daily diet can help boost your intake naturally.
Zinc: Excellent dietary sources of zinc include meat (especially red meat), shellfish (oysters are particularly high), legumes, nuts, and dairy products. For those following a vegetarian diet, soaking beans and grains can improve zinc absorption.
Calcium: Get calcium from sources like milk, cheese, yogurt, fortified orange juice, and dark leafy greens such as broccoli and kale.
Omega-3 Fatty Acids: Found in fatty fish (salmon, sardines) and flaxseed oil, these fatty acids are known for their anti-inflammatory effects and often complement mineral-focused strategies.

Supplements and Topical Applications

Beyond dietary sources, supplements can help ensure adequate mineral levels, especially if a deficiency is suspected. Topical applications offer a direct route for relief. Epsom salt baths (magnesium sulfate) are a popular home remedy for muscle relaxation and reducing inflammation. High-quality magnesium creams or oils can be massaged directly onto the affected joint for targeted absorption. It is crucial to consult a healthcare provider before starting any new supplement regimen, as dosages and interactions can vary.

Conclusion: A Balanced Approach to Bursitis

While minerals can play a supporting role in managing bursitis symptoms, they are not a cure. A balanced, holistic approach combining conventional medical treatment with appropriate nutritional support is often most effective. Magnesium's anti-inflammatory and muscle-relaxing properties, zinc's role in tissue repair, and careful management of calcium are key mineral considerations. By incorporating a nutrient-rich diet, exploring beneficial supplements, and always consulting a healthcare professional, individuals can work towards alleviating discomfort and promoting long-term joint health. For more information on complementary and alternative medicine, consult resources from authoritative health organizations such as the National Center for Complementary and Integrative Health (NCCIH) at NIH.gov.

Frequently Asked Questions

Yes, supplementing with magnesium may help reduce inflammation and relax the muscles surrounding the bursa, which can alleviate some of the pain associated with bursitis. It's best to consult a doctor to determine the appropriate form and dosage.

Zinc is beneficial for bursitis due to its antioxidant and anti-inflammatory effects. It also plays a crucial role in immune function and tissue repair, which are important for healing inflamed bursae.

Proper calcium management is essential, especially for calcific bursitis, where calcium deposits cause pain. Ensuring a healthy balance with magnesium helps prevent these harmful deposits from forming in the soft tissues around joints.

Yes, topical magnesium, such as Epsom salt baths or creams, can be effective for relieving bursitis pain. This method allows for targeted absorption in the inflamed area, helping to reduce muscle tension and discomfort.

Highly absorbable forms of magnesium like magnesium citrate, bisglycinate, or malate are often recommended for joint health. These forms are gentle on the digestive system and effective for reducing inflammation and relaxing muscles.

It is possible to get many of these minerals from a balanced diet rich in leafy greens, nuts, seeds, and lean proteins. However, in some cases, or for individuals with deficiencies, supplements may be necessary. A healthcare professional can help assess your needs.

For those with calcific bursitis, managing calcium intake is key. Additionally, some suggest avoiding acid-forming foods like refined sugars, processed foods, and excessive red meat, which might contribute to inflammation. Always discuss dietary changes with a doctor.