When your joints get stiff, inflamed, and achy, doing even basic activities can be painful (and frustrating). Sometimes the pain is temporary, like the kind of soreness you might feel after a long day being desk-bound. But for the 15 million Americans who suffer from arthritis, joint pain is a chronic condition that needs to be managed. For some people, over-the-counter medications like acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), and naproxen (Aleve) provide relief by lessening pain and reducing inflammation. But long-term use of these painkillers can come with unpleasant side-effects.
That’s why many physicians suggest exploring other strategies to find relief. For example, eating a balanced diet rich in anti-inflammatory foods, strength training, and maintaining your ideal weight are “the most effective and proven way[s] to improve the symptoms of osteoarthritis,” says Elizabeth Matzkin, M.D., the surgical director of Women’s Musculoskeletal Health at Brigham and Women’s Hospital.
In addition to making lifestyle changes, some people turn to supplements to improve the health of their joints. But before you rush to the vitamin aisle of your pharmacy, beware: Not all of these supplements are the joint-relieving panaceas that they claim to be.
Are joint supplements really effective?
It depends. In many cases, the research is mixed so there are no definitive answers. For example, glucosamine and chondroitin are often touted for their joint pain-relieving abilities but according to the American Academy of Orthopaedic Surgeons, these supplements are not much more effective than a placebo in treating arthritis pain. On the flip side, the Arthritis Foundation suggests otherwise and includes both glucosamine and chondroitin on its list of supplements that can help with arthritis symptoms. The good news is, there are supplements out there that have less conflicting evidence, meaning they may be worth a try.
Which joint supplements have proven benefits?
So far, research shows that the supplements below may help improve joint pain and overall joint health:
✔️ Curcumin: This is the active compound in turmeric that gives the spice its flavor and color. It’s known for its anti-inflammatory effects, as it disrupts pro-inflammatory cells in the body, according to Thomas Wnorowski Ph.D., a clinical and biomedical nutritionist and the lead researcher of the Neurolipid Research Foundation in Millville, NJ.
✔️ Boswellia: Boswellia serrata or Indian frankincense is one of those dark horses in the world of anti-inflammatories. According to the Arthritis Foundation, it works by blocking the enzymes that turn your food into the molecules that attack your joints. In 2018, researchers who conducted a systematic review of 20 osteoarthritis-relieving supplements found that boswellia extract was a standout for easing joint pain.
✔️ Collagen: One of the keys to preventing joint pain is to protect the cushy cartilage that protects your bones. Cartilage is partially made of a protein called collagen, which “plays a major role in the proper maintenance and strength of joint and ligament health,” says Jordan Mazur, M.S., R.D., the coordinator of performance nutrition for the San Fransisco 49ers. A 2014 review suggests that collagen can protect cartilage, relieve pain, and potentially increase the strength of your bones.
✔️ Fish oil: The omega-3 fatty acids in fish oil have been extensively studied for their anti-inflammatory effects for many conditions, including arthritis. Some researchers have found that people suffering from osteoarthritis who took 200 mg of EPA and 400 mg of DHA (fish oil’s active ingredients) daily for 16 weeks experienced less chronic pain. Fish oil has also been proven to be an effective treatment for gout, a common but complex form of arthritis where symptoms tend to be more sudden and severe. For an effective fish oil supplement, then, you’ll want to find a brand that contains a minimum of 500 mg of combined EPA and DHA, says Valentina Duong, A.P.D., owner of the Strength Dietitian.
✔️ Vitamin D: It won’t take the place of OTC painkillers, but it is vital for strong bones—including the ones that make up your joints. According to the National Institutes of Health (NIH), Vitamin D helps you absorb calcium, one of the major building blocks of your bones. It also regulates phosphate, which allows you to contract the muscles that move the bones of your joints.
Since we are all inside more than usual (thanks, pandemic), many of us need more of this essential nutrient. “Lower levels [of vitamin D] may result in bone, joint, and muscle pain,” says Kendra Clifford, N.D., a naturopathic doctor and birth doula at Uxbridge Chiropractic Centre in Ontario. “Bone aches can often be difficult to distinguish from muscle aches, therefore, vitamin D deficiency can be the direct cause of pain in many individuals.”
✔️ PEA: Palmitoylethanolamide was discovered in the 1950s as a potent anti-inflammatory, and it’s still being studied for its pain-relieving potential. Several studies have found that PEA can assist people with lower back pain and chronic pelvic pain. Clifford has found in her practice that PEA “is very well tolerated and can be used in at risk populations–such as those on a large number of medications—where typical pain relievers have a large number of adverse effects.”
✔️ Devil’s claw: Derived from a plant native to South Africa, this is a popular supplement in France and Germany to treat inflammation, arthritis, headaches, and low back pain. According to experts from Mount Sinai, studies have shown that taking devil’s claw for 8 to 12 weeks can reduce pain and improve joint function in people with osteoarthritis.
How to find the best joint supplement that works for you
Just because a supplement has solid research backing it, that doesn’t mean whatever you find on the shelves of your pharmacy will be effective. For one thing, “products can have a wide range of dosages of their active ingredients,” says Clifford.“[But] in order for a supplement to work, there needs to be an effective dosage.”
While you can find general dosage recommendations from reliable sources like the Arthritis Foundation, an effective dose for you really depends on your condition, adds Clifford. A convo with your physician can help you figure out the right amount.
Once you nail that down, it’s time to select the brand. Unfortunately, dietary supplements—unlike medications—are not regulated for safety or quality by the Food and Drug Administration (FDA). You’ll want to find labels that have stamps of approval from third-party certification programs like Consumer Lab, NSF International, the US Pharmacopeial Convention (USP), or Good Manufacturing Practice to ensure that there are no harmful ingredients and that the product contains everything it claims to have.
The bottom line: Sifting through the supplement aisle is not a walk in the park. That’s why we’ve done the work for you and found quality joint supplements recommended by medical pros to ease pain and improve your overall joint health. Before you shop, though, always consult your doctor and do your research to determine what’s best for you.
