The myth persists: pain is merely a nerve issue and has little to do with nutrition. Wrong. What we eat daily modulates inflammation signals, nerve excitability, and even pain processing in the brain. Current studies show: nutrients like vitamin D, curcumin from turmeric, or bromelain from pineapple can significantly reduce pain, while a Western-style diet rich in Omega-6 oils or heavily processed products can exacerbate pain ^{[1] [2] [3] [4] [5]}.

Pain is not just a signal from defective nerves but a system phenomenon. Inflammation, oxidative stress, and lipid mediators determine how intensely a stimulus is perceived as pain. A central piece of the puzzle is low-grade inflammationchronically elevated but subtle activation of the immune system, which sensitizes pain pathways. Here, nutrition plays a role: Omega-6-PUFAspolyunsaturated fatty acids such as linoleic and arachidonic acid serve as precursors for pro-nociceptive Oxylipinsoxidized fatty acid metabolites that activate pain receptors. Counteracting these are anti-inflammatory nutrients and phytochemicals such as curcuminbioactive compound from turmeric with inflammation-modulating effects, bromelainproteolytic enzyme from pineapple with anti-inflammatory potential, and the hormone precursor vitamin vitamin Dregulates immune responses and pain modulation. Additionally, visceral fatadipose tissue around internal organs releases inflammatory signaling molecules and can exacerbate pain. Those who strategically adjust their diet can influence this network.

What does this mean in the daily life of a high performer? A dietary pattern high in heavily processed foods, refined sugar, and certain vegetable oils increases inflammatory activity and may worsen chronic pain ^[4]. Conversely, higher vitamin D levels correlate with lower pain intensity and better quality of life in pain-related disorders; inflammatory markers like hs-CRP are also lower ^[6]. In fibromyalgia-associated pain, supplementation showed a significant reduction in pain levels and better daily functioning ^[1]. Phytochemicals provide additional leverage: curcumin significantly reduced pain in clinical analyses compared to placebo, especially in bioavailable forms ^[2]. Bromelain alleviated postoperative pain and swelling—a clinical indication of its anti-inflammatory profile ^{[7] [3]}. At the same time, it is noted that in cases of celiac disease or gluten intolerance, gluten can trigger inflammatory reactions and worsen pain—here, a strictly gluten-free strategy is not a trend but a therapy ^[8]. Finally, an excess of Omega-6 fatty acids can promote pro-nociceptive lipid mediators and foster neuropathy-like changes ^[5].

Three strands of evidence stand out. First, vitamin D: In a cross-sectional analysis of postmenopausal women with Burning Mouth Syndrome, higher 25(OH)D levels were associated with lower pain intensity and better oral health-related quality of life; simultaneously, lower inflammatory values were observed, strengthening biological plausibility ^[6]. Furthermore, a systematic review and meta-analysis on fibromyalgia found that vitamin D supplementation significantly reduces pain and improves quality of life—a clinical benefit across multiple scales ^[1]. Second, curcumin: A large meta-analysis of preclinical and clinical studies reports consistent pain relief compared to placebo; formulation-related higher bioavailability (e.g., nano-curcumin) enhances the effects, indicating a pharmacokinetic limitation of classical forms ^[2]. Third, bromelain: Clinical data from postoperative dental surgery show lower pain, edema, and erythema with bromelain, serving as proof-of-concept for its anti-inflammatory, pain-modulating effects ^[7]; reviews further describe a favorable safety profile and potential applications for inflammatory conditions ^[3]. Simultaneously, preclinical research highlights how an omega-6-rich diet accumulates in nerve tissue, promotes pro-nociceptive oxylipins, and triggers neuropathy-like changes—effects that can be mitigated by switching to more Omega-3 ^[5]. This bridge between mechanism and clinical relevance explains why fine-tuning nutrition can significantly influence pain.

- Integrate turmeric daily: 1–2 teaspoons of turmeric powder in curries, smoothies, or golden milk; combine with some pepper and fat for better absorption. For supplements, focus on bioavailable forms (e.g., phytosomes, nano formulations) ^[2].
- Include pineapple weekly: Fresh or as unsweetened frozen variants in yogurt or salads. Aim for 2–4 servings per week. If higher needs arise, standardized bromelain may be beneficial after consulting a physician ^{[3] [7]}.
- Optimize vitamin D: Daily, safe sun exposure (arms/legs, consider skin type) and foods like fatty fish, eggs, and mushrooms. Have 25(OH)D tested in the blood and supplement as needed to reach a sufficient level ^{[6] [1]}.
- Reduce heavily processed products: Swap convenience snacks, sweets, and soft drinks for whole food options; cook with unprocessed ingredients. This lowers inflammatory load and supports pain management ^[4].
- Check your fats: Limit Omega-6-rich oils (e.g., corn, soybean, sunflower oil). Instead, use olive oil and increase Omega-3 sources (fish, algae oil) for a better balance ^[5].
- Take sensitivities seriously: If celiac disease/gluten sensitivity is confirmed, eat strictly gluten-free; for unclear symptoms, diagnose instead of avoiding gluten long-term based on suspicion ^[8].
- Be cautious with sweeteners: If you are sensitive to pain and consume many artificially sweetened products, test a 4–6-week reduction and monitor changes in pain levels and well-being ^[9].

The coming years will reveal which patient groups particularly respond to vitamin D, curcumin, or bromelain and how personalized fatty acid profiles can predict pain. Multimodal studies that converge dietary patterns, microbiome, and lipid mediators may pave the way for precise, practical dietary strategies against chronic pain.