Joint issues such as arthritis can cause daily pain and a decreased quality of life, but before jumping straight to prescription medications, there are treatment options and supplements that you might want to explore. David S. Levine, DO hip and knee orthopedic surgeon with Atlantic Health System, suggests joint health supplements could be particularly beneficial if you have an inflammatory condition, a family history of arthritis, or multiple joint complaints. If you fall into these categories, understanding the best supplements for joint pain could be a helpful tool in managing discomfort.
We selected the best supplements for joint pain by reviewing the latest research and speaking with registered dietitians and an orthopedic surgeon about their favorite and most effective joint pain supplements. We also considered third-party testing, dosage, brand reputability, ingredients, and value.
What Registered Dietitians Want You to Know
- Types of joint supplements: There are a few key nutrients that may help relieve joint pain. The ones that we’ve included in our top picks are curcumin, vitamin D, glucosamine, chondroitin, methylsulfonylmethane (MSM), fish oil, collagen, and boswellia. They work in different ways; some help reduce inflammation, while others are shown to reduce pain, according to Dr. Levine.
- What to expect: Some people will find that joint pain supplements effectively reduce their pain levels and inflammation; however, others may not feel any benefits. According to Dr. Levine and sports dietitian Jenna Stangland, MS, RDN, it can take up to 12 weeks to see benefits from joint pain supplements. Valerie Agyeman, R.D. recommends pairing joint pain supplements with a healthy lifestyle for enhanced effectiveness. Note some joint supplements can cause side effects for some people, like stomach distress or headache.
- Seek a professional if: Some joint supplements, like curcumin, can have blood-thinning properties, so if you have a bleeding disorder, note that some joint supplements may worsen your symptoms. If you take blood thinners or blood pressure medications, speak with a healthcare professional before starting a joint supplement since some can interact with these medications. Most joint supplements have not been researched for safety and efficacy during pregnancy or nursing, so it’s best to avoid these supplements during this stage of life.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
:max_bytes(150000):strip_icc()/VOLTAREN-Joint-Health-and-Bone-Strength-c77ba3e2bbc34421981d7baac6c5838e.jpg)
Amazon
Key Specs
Servings per container: 30 | Serving size: 1 tablet | Key Ingredients: UC-II collagen, calcium, vitamin D | Third-Party Tested: Yes, NSF
Why We Recommend It
Voltaren’s Joint Health And Bone Strength supplement is NSF certified and includes nutrients to support both joint and bone health. It has UC-II Collagen, which can help the body preserve cartilage lost naturally with age. It also has bone-building nutrients, calcium, and vitamin D.
It also contains vitamin C, which aids with collagen absorption to prevent wear and tear on the joints, along with magnesium, copper, zinc, and manganese—more nutrients that play a role in the health of your bones and connective tissue. This is especially great for older adults or those going through menopause whose joint and bone health tends to deteriorate more rapidly.
That’s in part because we don’t make as much collagen as we age, so it becomes more important to get it through food and supplementation. UC-II collagen—the kind in this supplement—is especially helpful for joint health. Studies have shown this type of collagen reduces joint pain in patients with or without preexisting joint disease.
This supplement is widely available from various retailers, and it’s reasonably priced, considering how well-rounded it is. Plus, it’s available in tablet form, unlike many other collagen supplements that are in powder form.
Keep In Mind
Since this supplement contains a variety of vitamins and minerals, there’s a higher chance you’ll exceed the tolerable upper limit (UL) if you’re also taking a multivitamin or another supplement. So, be sure to check the dosages in other supplements you’re taking to be sure you don’t overdo it.
Additionally, since there are lots of different vitamins and minerals in this supplement, speak with your healthcare provider if you’re on any medications to be sure there are no interactions.
:max_bytes(150000):strip_icc()/thorne-research-meriva-sf-b94a41dd36864d5b9bf06f56cc1c44e1.jpg)
Amazon
-
NSF certified
-
Enhanced absorption
-
Gluten- and dairy-free
Key Specs
Servings per container: 60 | Serving size: 2 capsules | Key Ingredients: Curcumin | Third-Party Tested: Yes, NSF
Why We Recommend It
For turmeric’s anti-inflammatory benefits, we suggest Thorne’s Curcumin Phytosome 500 mg because it’s NSF certified and coated in a phytosome, a special layer designed to help your body absorb it better. Dr. Levine says curcumin (the main component in turmeric) is known to have anti-inflammatory and analgesic or anti-pain properties that can help with joint issues.
Studies support this; researchers have found that curcumin helps reduce joint stiffness and pain. That being said, it may take over 12 weeks to see benefits. One study found that in terms of dosage, 1,000 mg/day may be most effective at treating arthritis symptoms.
This supplement contains 500 mg per two-capsule serving, so you may need to double the serving to see the benefits. However, if you’re just starting to take curcumin, it may be worth starting with the recommended dose to make sure you don’t experience any adverse effects. We like that this supplement gives you the flexibility to adjust the dose based on your needs.
Lots of turmeric supplements have added ingredients that may or may not have research to support their effectiveness, so we appreciate that this one’s only active ingredient is curcumin phytosome. It’s also gluten- and dairy-free, so it’s suitable for various dietary needs.
Keep In Mind
Curcumin can interact with blood thinners or blood pressure medications, so speak with your doctor before starting this supplement if you’re on one of the kinds of medications. Plus, you may need to up the dose to see benefits, so the cost burden may be higher than at first glance.
:max_bytes(150000):strip_icc()/now-supplements-vitamin-d-3-1000-iu-high-potency-structural-support-360-softgels--55524a48984c48c3a73d95bcc21ed3ba.jpg)
Amazon
Key Specs
Servings per container: 180 | Serving size: 1 softgel | Key Ingredients: Cholecalciferol | Third-Party Tested: No
Why We Recommend It
NOW Foods Vitamin D3 1000 IU Tablets contains a dose of vitamin D that helps prevent deficiency without risking toxicity. A recent study found that those with psoriatic arthritis—an autoimmune disease that causes painful inflammation in the joints—have lower vitamin D levels than the general population. Other studies have found that vitamin D isn’t associated with joint pain in arthritis, yet maintaining normal vitamin D levels is important for bone health, immune health, and muscle functioning.
Researchers aren’t quite sure of vitamin D’s role in psoriatic arthritis, but it seems that people with this disease could benefit from more vitamin D. The need for more vitamin D impacts many more Americans, according to studies based on data from 2001–2018, about 22% of Americans had a moderate vitamin D deficiency.
To find out if you’re deficient, you can request a blood test from your doctor. This supplement provides 1000 IU per serving—far less than the UL of 4,000 IU. In fact, 1,000 IU falls within the recommendation for ensuring optimal vitamin D levels. So, while vitamin D may not reduce joint pain with arthritis, patients with arthritis, particularly psoriatic arthritis, may benefit from consuming more vitamin D to promote normal serum vitamin D levels.
Keep In Mind
Taking this vitamin D supplement may not be helpful if you aren’t deficient in vitamin D or at risk of deficiency. Keep in mind that non-Hispanic black Americans, women, and individuals aged 20–29 are most likely to be deficient, and deficiency is highest during winter.
Vitamin D supplements can interact with the drugs orlistat, statins, steroids, and thiazide diuretics, so speak with your doctor before starting a vitamin D supplement if you’re taking one of these medications.
:max_bytes(150000):strip_icc()/cosamin-ds-for-joint-health-9541099a18034def8e93b40da4714822.jpg)
Amazon
-
NSF-certified
-
Used in clinical trials
-
Flexible dose
Key Specs
Servings per container: 50 | Serving size: 3 caplets | Key Ingredients: Glucosamine, sodium chondroitin sulfate | Third-Party Tested: Yes, NSF and ConsumerLab.com
Why We Recommend It
Cosamin’s DS For Joint Health is NSF certified, tested, and approved by ConsumerLab. This specific supplement has also been used in a few clinical trials, which speaks to its quality. It includes both glucosamine and chondroitin. These ingredients may help reduce joint pain and stiffness from arthritis. They’re go-to supplements for treating arthritis. However, research has found mixed results regarding their effectiveness.
Some studies revealed them to be effective at reducing joint pain and improving joint structure while others have found little to no evidence of their benefits. The most promising benefits have been found for arthritis of the knee and hand.
If you want to give glucosamine and chondroitin supplements a try, it’s always best to go with a third-party tested option, so we recommend this one from Cosamin. Plus, the dosage in this supplement is similar to that used in clinical trials.
Keep In Mind
The only serious side effect researchers have found is an interaction with the blood thinner Warfarin, so it’s safe for most people with arthritis to try. Also, the research is mixed on glucosamine and chondroitin’s benefits for arthritis so there’s no guarantee you’ll notice benefits from taking this supplement.
:max_bytes(150000):strip_icc()/NordicNaturalsUltimateOmega-4f3fe84d10b54d9fb93cefe2aa0b455f.jpg)
-
May cause fishy burps
-
Not vegan
Key Specs
Servings per container: 30 | Serving size: 2 softgels | Key Ingredients: Omega-3 concentrate from fish oil | Third-Party Tested: Yes
Why We Recommend It
Nordic Natural’s Ultimate Omega can help reduce inflammation that may cause joint pain and stiffness. Since they’re softgels, they’re easy to swallow even if you typically struggle to swallow pills.
While research remains ongoing, there’s promising evidence that omega-3 fatty acids can help reduce inflammation and slow the breakdown of cartilage in osteoarthritis. This is valuable because arthritis can cause inflammation in the joints which leads to pain and stiffness. Research has also found that specifically for rheumatoid arthritis, omega-3 supplementation may help manage symptoms and reduce pain when taken with medication.
Since these pills contain a high dose of omega-3s, they’re especially good if you struggle to eat food sources of omega-3 fatty acids such as fatty fish, nuts and seeds, and plant oils. There’s no recommended intake for two of the omega-3s in this supplement—EPA and DHA—but these are important nutrients since your body can only make a small amount of them on its own.
Keep In Mind
Like most omega-3 fatty acid supplements, this one is made using fish oil, so it’s not suitable for vegans or vegetarians. Although it is designed to reduce the likelihood of unpleasant burps, it may still cause this. If you need a vegan alternative, we recommend DEVA Omega-3.
Omega-3 supplements may interact with warfarin or other anticoagulant medications, so speak with your doctor before taking any omega-3 supplement if you’re on one of these medications.
:max_bytes(150000):strip_icc()/momentous-collagen-peptides-31d2a40b054c4a04b842b65ff90875b9.jpg)
Amazon
Key Specs
Servings per container: 30 | Serving size: 1 scoop | Key Ingredients: Collagen peptide, Fortigel collagen hydrolysate | Third-Party Tested: Yes, NSF and Informed Sport
Why We Recommend It
For a joint-supporting collagen supplement, we recommend Momentous’ Collagen Peptides because it’s double third-party tested by Informed Sport and NSF certified, easy to consume, and contains different forms of collagen to support joint, skin, and bone health.
Your body makes less collagen as you age, so getting it from a supplement becomes increasingly important. Collagen gives the cartilage surrounding your joints strength and structure, so it’s key for supporting joint health. In fact, studies have found that collagen supplementation helps improve symptoms of osteoarthritis and rheumatoid arthritis. Plus, collagen should be safe for most people to take, according to a recent research review.
In addition to collagen, it also contains vitamin C. The type of collagen used, Fortigel, is a hydrolyzed form of collagen with small peptides, so our bodies absorb it quicker. The vitamin C helps enhance collagen absorption.
This supplement is an unflavored powder, making it versatile in terms of how you choose to consume it. You can add a one-scoop serving to your coffee, smoothie, or your favorite beverage without altering the flavor.
Keep In Mind
Although this collagen peptide powder contains 15 grams of protein per serving, it is not a complete source of protein. So, it’s not a great refueling supplement after a workout, and you’ll want to be sure to incorporate other sources of protein in your diet to get all the essential amino acids.
:max_bytes(150000):strip_icc()/deva-vegan-glucosamine-msm-cmo-41162673563247da90b3ae1e94a85166.jpg)
Amazon
Key Specs
Servings per container: 30 | Serving size: 3 tablets | Key Ingredients: Glucosamine, MSM, CMO complex, boswellia resin extract, turmeric root extract | Third-Party Tested: Yes, ConsumerLab
Why We Recommend It
Many glucosamine supplements are made with shellfish, but DEVA’s Vegan Glucosamine MSM & CMO supplement is derived from non-GMO corn, making it vegan-friendly. Plus, it’s third-party tested, and it includes a combination of joint health-supporting ingredients: glucosamine, MSM, CMO, Boswellia, and turmeric. We love that this supplement allows people following a vegan diet a well-rounded option to address their joint issues.
Research on ingredients like glucosamine has shown mixed results in terms of effectiveness for joint pain relief. However, this supplement may be worth considering if you want to try a supplement before starting a medication. These ingredients have the potential to reduce joint pain, stiffness, and inflammation, and you won’t find another vegan supplement with all of these ingredients.
Keep In Mind
DEVA recommends taking this supplement with food. One serving is three capsules, so you’ll want to take one capsule with each meal. The ingredients in this supplement can interact with blood thinners such as warfarin and blood pressure medications. Speak with your doctor before starting this supplement if you’re taking any medications.
:max_bytes(150000):strip_icc()/swanson-boswellia-serrata-extract-17f38187b90f4943908be1df5e5cb659.jpg)
Amazon
Key Specs
Servings per container: 60 | Serving size: 1 capsule | Key Ingredients: Boswellia serrata extract | Third-Party Tested: Yes
Why We Recommend It
Swanson’s Boswellia Serrata Extract is third-party tested and may reduce arthritis pain and inflammation. It’s derived from the gum resin of the Boswellia tree, also known as Indian frankincense.
Studies have found that Boswellia serrata has anti-inflammatory and anti-arthritic activity. Taking Boswellia serrata supplements can reduce joint pain and stiffness, leading to improvements in mobility. It’s an herbal supplement Dr. Levine recommends for joint health.
Each capsule contains 125 mg of Boswellia serrata extract and should be taken with food and water. It’s generally recommended you take 300–400 mg per day to see benefits, so you may want to up your daily dose to 2-3 capsules to see benefits. While this may increase the cost of taking this supplement, we do appreciate the flexible-dose.
Finding third-party tested herbal supplements can be tough, so we suggest Swanson’s Boswellia Serrata Extract since it has been third-party tested for purity and potency. That means you can be sure that what is listed on the label is accurate and it’s not contaminated with unlisted ingredients.
Keep In Mind
The research on Boswellia serrata’s benefits is minimal, so you may find that this supplement doesn’t help your symptoms. It’s always a good idea to speak with your doctor about different treatment options to determine the best path forward for you.
Benefits of Joint Supplements
Joint pain supplements can help reduce inflammation and pain associated with joint issues. They can also promote flexibility and durability of the joints, says Stangland. There are a bunch of people who may benefit from joint pain supplements. Some may not even realize that these supplements could do them good. The following are the benefits of supplements for joint pain.
- Protect and strengthen joints. Particularly if you are involved with an agility or high-impact sport, a supplement for joint pain may help protect and strengthen your joints, says Stangland.
- Help those with or at risk for arthritis. Dr. Levine says joint supplements could benefit people with arthritis, particularly those who want to try a non-prescription option. If you have a family history of arthritis, it may also be worth having one to help stave off it.
- Help reduce inflammation. Any kind of inflammatory condition in the joints can cause joint pain. For example, curcumin, a joint supplement that reduces inflammation, could be beneficial specifically for inflammation.
- Help with multiple joint issues. Dr. Levine says those with multiple joint complaints could try a joint health supplement to see if it reduces their pain and inflammation.
- Help maintain mobility with age. After you reach 50, your ability to make tissue for tendons and ligaments declines, says Stangland. So, a joint supplement could help maintain your mobility and joint flexibility.
- Keep bones and joints healthy during menopause. Agyeman says hormonal changes during menopause can negatively impact bone density and joint health. Therefore, she says people going through menopause may benefit from joint supplements to reduce joint discomfort.
How Much to Take
Some nutrients in joint supplements have recommended dosages; however, turmeric, boswellia, collagen, glucosamine, chondroitin, and MSM do not have dosage recommendations since these are not essential nutrients. There’s less research on their benefits and therapeutic doses than on most vitamins and minerals. For omega-3 fatty acids, there is no official upper limit (UL), but the FDA has found that supplementation up to 5 g/day appears to be safe if recommended by a trusted healthcare provider.
How We Select Supplements for Joint Pain
We only pick products in line with research-backed guidelines, you can read more about our dietary supplement methodology here. We spoke with registered dietitians and an orthopedic surgeon to determine the best joint supplements. After gleaning their insights, we researched dozens of options on the market to find the best joint supplements. We considered the following qualities:
- Third-party testing: Since the FDA does not review dietary supplements for purity or potency before they go to market, we ensured our top picks were third-party tested whenever possible. Third-party testing includes testing ingredient amount accuracy and that a supplement is free from contaminants. We always recommend choosing third-party tested supplements and/or ones from reputable brands to be sure that what the label claims is accurate.
- Research-backed benefits: We spoke with experts and reviewed the research to ensure the supplements we recommended have evidence-based benefits on joint health.
- Dosage: Some supplements come in extremely high doses that may not be safe to take regularly. We considered the dosage when selecting supplements and provided recommendations similar to those recommended by research. Be mindful that some supplements require multiple doses throughout the day.
Ingredients to Pay Attention To
Joint pain ingredients can have specific interactions with medications or side effects that are worth paying attention to.
- Glucosamine and chondroitin: Glucosamine and chondroitin supplements can help reduce joint pain, according to Dr. Levine, although the research is mixed. Both ingredients may interact with warfarin and increase the risk of bleeding.
- Turmeric/curcumin: Turmeric can have anti-inflammatory effects that reduce joint stiffness, according to Stangland. Turmeric supplements may interact with blood thinners and blood pressure medications.
- Omega-3 fatty acids: Omega-3 fatty acids can help reduce inflammation and serve as an adjunct treatment for rheumatoid arthritis. High doses of omega-3s can interact with warfarin or other anticoagulants.
- Vitamin D: Vitamin D may interact with orlistat, statins, steroids, and thiazide diuretics.
- Calcium: Calcium is a mineral important for bone health. You may see it in some joint health supplements, like our top pick, VOLTAREN’s Joint Health and Bone Strength. Calcium may interact with the drugs dolutegravir, levothyroxine, lithium, and quinolone antibiotics.
- Methylsulfonylmethane (MSM): MSM is commonly found in joint supplements, sometimes in combination with glucosamine. Some studies have found it reduces joint pain and inflammatory symptoms, per Stangland. Side effects include digestive upset, skin rash, and allergic reactions.
Our Experts
We interviewed two registered dietitians with specialized knowledge in joint health, along with an orthopedic surgeon, for this article. They shared their insights on the best joint health supplements, who would or would not benefit from a joint health supplement, and how long it takes to see results.
- David S. Levine, DO, hip and knee orthopedic surgeon with Atlantic Health System
- Valerie Agyeman, R.D., registered dietitian and spokesperson for Voltaren
- Jenna Stangland, MS, RDN, sports dietitian and advisor with Momentous
Why Trust Verywell Health
Isabel Vasquez RD, LDN is a registered dietitian, freelance health and nutrition writer, and the founder of Nourishing Narratives LLC. Her work is especially focused on helping individuals divest from a one-size-fits-all approach to health and connect with their unique needs. In her work as a dietitian, she regularly examines supplements to ensure they are high-quality before recommending them to her clients and readers.
اكتشاف المزيد من LoveyDoveye
اشترك للحصول على أحدث التدوينات المرسلة إلى بريدك الإلكتروني.