While it’s normal to feel some pain or stiffness from time to time, it’s always best to see a doctor who knows your health history. That way, you can make sure you’re addressing the root cause of the pain while also doing what you can to manage or minimize it by adding nutrients to your diet and adjusting other lifestyle and exercise habits. For some people, adding supplements may be an easy way to make sure you’re doing all you can to ease your pain, but keep in mind that research tends to be mixed on whether even the best supplements and vitamins for joint pain relieve symptoms.
“In general, I think it’s difficult to find a complete solution to joint pain with supplements alone,” says primary care physician and women’s health specialist Navya Mysore, M.D. But aside from reviewing a patient’s health history and any medications they’re taking that may interact with the supplement they choose, there’s no harm in adding in a joint health supplement, Dr. Mysore says.
Best Joint Supplements of 2024
“There’s not a lot of evidence to say definitively that one supplement is more effective than another,” says Mysore, but glucosamine probably has the most evidence supporting its use. Glucosamine occurs naturally in the body, where it sits in cartilage to help joints function. Glucosamine supplements are thought to be effective for arthritis because they can reduce pain caused by osteoarthritis and rheumatoid arthritis. Glucosamine is often sold as a standalone supplement in combination with chondroitin, two of the most commonly used supplements for arthritis, according to the Arthritis Foundation.
Mysore said people with shellfish or iodine allergies should be careful about taking the supplements, as they are often made from shellfish and may also affect people with asthma. They can cause side effects such as nausea and heartburn, and there is also a risk of interactions with blood thinners and anticoagulants that can cause bleeding problems. Consult your doctor or dietitian before incorporating them into your diet.
Omega-3s are fatty acids that may reduce inflammation and joint pain. Some studies have shown that these supplements can reduce stiffness in arthritis patients and may also help with joint pain. Other studies have found that omega-3s “may prevent experimental arthritis and reduce disease activity in rheumatoid arthritis.” If you are currently taking blood thinners, consult with your doctor before taking omega-3s as they may interact and pose health risks.
Also keep in mind that, if possible, it may be more effective to get your omega-3s from food. A good place to start with an omega-3 rich diet is the Mediterranean diet.
Turmeric is not just a spice used in some cuisines, it has been used as a healing spice in traditional medicine and is considered one of the natural ingredients that can be added to your diet to promote health. Specifically, its active ingredient or compound, curcumin, has antioxidant and anti-inflammatory properties.
If you want to take a turmeric supplement for pain relief, Mysore recommends making sure it contains curcumin to enhance absorption. He also suggests a diet that includes turmeric and black pepper as a tastier alternative to incorporate the spice’s health benefits into your daily routine. Black pepper contains compounds that help your body absorb turmeric’s key benefits. For example, try a smoothie that includes eggs and turmeric flavored with black pepper.
As with all the supplements on this list, turmeric may interfere with blood-thinning and immune-suppressing medications, according to Johns Hopkins Medicine, so check with your doctor if you’re taking prescription medications.
Vitamin D is known to support bone health, so some people believe that vitamin D supplements can help with joint health. Some studies suggest that taking vitamin D supplements can help ease arthritis pain and inflammation, but the results don’t always lead to conclusive answers.
Overall, Vitamin D is a great resource for the body, and it also helps with other functions such as cognition, immune function, and mood. However, you should be careful if you take Vitamin D supplements on a daily basis. High levels of this vitamin can interact with some medications. In particular, if you are taking Lanoxin, high levels of Vitamin D can be very problematic, as you are at risk for hypercalcemia. (Most health experts do not seem to recommend taking more than 4,000 IU per day unless recommended by a doctor.) Other medications mixed with Vitamin D supplements can also affect how the body processes the supplement.
Vitamin E is an antioxidant vitamin, so it’s often used to support the immune system. Some research also shows that it may slow the progression of osteoarthritis and promote the growth of new cartilage cells; however, much of this research needs further study. That being said, vitamin E promotes vision and brain health, so it’s a good supplement to take regularly. However, be aware that vitamin E can interact with blood thinners, putting you at risk for bleeding.
Chondroitin is often mentioned alongside glucosamine because they have been similarly studied for arthritis and are often sold together as a single supplement. Chondroitin is also found in cartilage in the body, which is why it is thought to have the potential to promote joint health. Although research on chondroitin is largely inconclusive, it is recognized as a possible supplement that may benefit joint health. It is generally considered a safe supplement, but like many other supplements, it may interact with blood clotting inhibitors such as warfarin, potentially causing bleeding risks.
Collagen is a protein made in the body that declines with age. Collagen keeps skin tight and joints moving smoothly. But as we age, there is less collagen in our joints, which is why joint supplements may help. There hasn’t been much research on whether collagen really benefits joints, but doctors generally don’t think it’s harmful. If taking collagen in combination with low-impact exercise like swimming makes you feel better, then by all means, go for it.
How to Choose the Best Supplements for Joint Health
We have not independently tested supplements for joint health, instead we have compiled a list of key compounds, supplements, and vitamins based on research evidence that support arthritis symptom relief and joint health.
Factors to consider when choosing a supplement for joint health
Causes of joint pain: Before you start taking joint supplements, it’s important to find out the true cause of your symptoms and prevent further health effects. According to the Arthritis Foundation, there are over 100 types of arthritis. The easiest way to find out the cause of your symptoms is to see a doctor. Your doctor can tell you which supplements are recommended and safe to take based on your current medications and medical history.
Are you taking any medications? Common prescription medications, including blood thinners, may interact with certain supplements you take for joint health and cause serious side effects. Most supplements are readily available over the counter, but if you’re taking medications, be sure to check with your doctor or pharmacist before adding any new supplements to your daily intake.
Food allergies: Some joint health supplements contain common food allergens, such as fish, so be sure to check the ingredients on the product label and research the company you want to buy from.
Frequently Asked Questions About Joint Supplements
What is arthritis?
According to the Cleveland Clinic, arthritis is the most common cause of joint pain. Arthritis is an umbrella term for joint pain and joint disease. According to the Arthritis Foundation, osteoarthritis is the most common type of arthritis and tends to cause pain in the hands, spine, hips, and knees. According to the Mayo Clinic, osteoarthritis occurs when the cartilage that cushions bones wears down over time.
Do joint supplements really work?
Although the evidence supporting the effectiveness of even the best joint supplements seems inconclusive, some studies have shown that supplements can improve arthritis symptoms. Supplements are not intended as a cure for a medical condition. supplement or complement It’s important to incorporate supplements into your diet, especially if you have nutrient deficiencies. The supplements on this best list were chosen because several studies have shown their potential benefits for joint health, but whether you take them will depend on your prescribed medications and personal health concerns.
Does the FDA approve dietary supplements?
No, the U.S. Food and Drug Administration does not approve or review supplements like it does drugs or medications.”[The] “The FDA generally does not approve claims or other labeling of dietary supplements prior to use,” it said. However, there are manufacturing practices and marketing regulations that companies that make supplements must follow.
Read about how to read supplement labels for more information.
