Written by Samantha C. Shapiro, MD | Reviewed by Mandy Armitage, MD
Key takeaways:
Supplements like turmeric may help improve joint pain in some people. But more research is needed to figure out how effective supplements are for joint pain.
Glucosamine and chondroitin aren’t helpful for joint pain, so experts don’t recommend them.
Supplements may have side effects or interactions with other medications. Talk to your healthcare provider about risks and benefits before starting a supplement.
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There’s no doubt that pain in your joints is something you’d rather avoid. When it affects your daily activities, it can take a toll on your routine and mood. But certain supplements may help you return to going about your day.
Many people in the U.S. take some supplement or herb for lots of different reasons. But it’s important to know that, just like medications, supplements come with potential side effects. And the FDA doesn’t regulate supplements or the claims on the label. Remember that just because something is “natural” doesn’t always mean it’s safer.
Learn about some supplements for joint pain, the science behind those claims, and other treatments for joint pain.
Why are your joints in pain?
Joints are the area where two bones come together. And they can hurt for a lot of reasons. Sometimes pain isn’t coming from the joint itself but nearby body parts like tendons and ligaments. So before you start taking supplements for joint pain, it’s important to confirm that the joint is actually the problem.
Your healthcare provider is a great place to start when it comes to answering this question. They’ll ask about your symptoms and examine the area that hurts. Oftentimes, that alone can lead to a diagnosis! Other times, imaging tests like X-rays and MRIs might be needed to get to the bottom of things.
What causes arthritis?
When pain and inflammation come from the joint itself, it’s called arthritis. There are many causes of arthritis, but they fall into two major buckets:
Osteoarthritis (degenerative arthritis): This is the most common type of arthritis. It’s due to the wear and tear of aging and/or injury.
Inflammatory arthritis: This is more rare. And examples include gout, rheumatoid arthritis, and psoriatic arthritis.
Which supplements can help with joint pain?
There are a few supplements that might help joint pain due to osteoarthritis. But it’s important to note that there’s limited scientific evidence to support the use of these supplements. This means that studies to date are either not high quality or showed little benefit. And many of the studies did not go beyond 3 months. So more research is needed to confirm their effects and evaluate their safety.
Studies suggest these supplements might help improve osteoarthritis pain in the short term:
Curcuma longa extract or curcumin (turmeric)
Collagen hydrolysate (collagen broken down into easy-to-absorb particles)
Passion fruit peel extract
Boswellia serrata extract (Indian frankincense)
Pycnogenol (French maritime pine bark extract)
L-carnitine (an amino acid)
Fish oils (omega-3 fatty acids) may help lessen symptoms in people with both osteoarthritis and inflammatory arthritis.
Glucosamine and chondroitin are the most commonly used supplements for joint pain. But multiple studies have confirmed that they aren’t effective. In fact, the American College of Rheumatology and Arthritis Foundation no longer recommends their use.
Remember that supplements only help with symptom relief. They do not treat or reverse the condition that is causing joint pain. So they’re not substitutes for other prescribed medications.
Does CBD help with joint pain?
Maybe. Studies show mixed results and aren’t clear what the optimal dose would be. More data is needed to determine if CBD helps at all.
The popularity of CBD products has grown in recent years. But they’re still considered supplements, so the FDA doesn’t regulate their safety and purity.
How often should you take supplements for joint health?
It depends on which supplement(s) you’re taking. Start by reading the labels on bottles, and stick to recommended doses. You can ask your healthcare provider or pharmacist for help. And the National Institutes of Health’s Dietary Supplement Label Database has information to help you learn more.
Be sure to speak with your healthcare provider if you take other medications or supplements. This will help you avoid unwanted interactions.
Is there anything else besides medication for joint pain?
Exercising and maintaining a healthy weight can definitely help with joint pain. The evidence for anti-inflammatory diets isn’t strong. But certain food choices might help joint pain in some people, too.
When should you see someone for arthritis and joint pain?
If joint pain is affecting your quality of life, talk to your healthcare provider. They can help figure out the cause, recommend treatments, and decide if referral to a specialist might help.
The bottom line
Supplements may help improve joint pain in some people. But more research is needed to figure out which ones really help. Before starting a supplement, talk to your healthcare provider. Together, you’ll decide if taking a supplement is right and safe for you.
References
Akbar, U., et al. (2017). Omega-3 fatty acids in rheumatic diseases: A critical review. JCR: Journal of Clinical Rheumatology.
American College of Rheumatology. (2020). Herbal remedies, supplements & acupuncture for arthritis.
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