What Are the Best Supplements for Joint Pain?

When joint pain affects your daily activities, it can take a toll on your routine and mood. It can be tough to find effective treatments for arthritis. But certain supplements may help ease some symptoms so you can return to your daily routine. 

Many people in the U.S. take some supplement or herb — and 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 them, and when to get medical attention for your joint pain.

What causes joint 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 from 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. 

Visiting your doctor’s office is a great place to start when it comes to answering this question. A healthcare professional will 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): Osteoarthritis 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. Examples include gout, rheumatoid arthritis, and psoriatic arthritis. 

What are the best supplements for joint pain?

A few supplements might help joint pain due to arthritis. But there are some important notes about this:

• Many of the studies to date aren’t high quality. Also, they haven’t evaluated effects beyond 3 months. And they’re funded by the supplement manufacturers.

• Dosage varies by study, so an appropriate dose for each condition is unknown.

• Supplements and herbs aren’t regulated, so there are concerns about safety and purity of supplements for joint pain.

EXPERT PICKS: WHAT TO READ NEXT

• Do your joints hurt? Here are common causes of joint pain and what you can do to get relief.

• Foods for joint health: These anti-inflammatory foods may help promote joint health.

• Lifestyle tips for happy joints: Follow these strategies and activities to help prevent joint problems.

More research is needed to confirm the effects of supplements and evaluate their safety. That said, studies suggest the following herbs and supplements might help improve joint pain in the short term. 

Boswellia serrata extract 

Boswellia is an herbal extract that has anti-inflammatory properties. A review of studies on its effects on osteoarthritis symptoms suggests it may be helpful and safe. But most studies involved were low quality, and some didn’t report side effects. There are very few studies involving humans with inflammatory arthritis.

Collagen 

Collagen (type 2, specifically) is what makes up cartilage, which covers the ends of bones in the joints. Different formulations of collagen supplements are available. Among them, hydrolyzed collagen is broken down into smaller molecules, which makes it easier to absorb than undenatured (intact) collagen. 

The research is mixed for collagen supplements for joint pain due to rheumatoid arthritis. It’s even possible that collagen may trigger an immune response in laboratory studies. But for people with osteoarthritis, taking supplements with undenatured and hydrolyzed collagen may offer some relief. Clearly, more research is needed to sort this out.

Fish oil

Fish oils (omega-3 fatty acids) are believed to have anti-inflammatory properties. They may help lessen symptoms in people with inflammatory arthritis. But there’s no solid evidence that fish oils help with osteoarthritis. 

Green tea

Green tea contains many plant-derived compounds called polyphenols, which may combat inflammation. Green tea extract may help decrease joint inflammation in people with rheumatoid arthritis. 

Another small study suggested it can help with joint pain relief from knee osteoarthritis when combined with a strong anti-inflammatory medication. But larger studies are needed. 

Turmeric extract

Curcumin is the main active ingredient in turmeric, but your body doesn’t absorb it well. So, many people take turmeric supplements for its anti-inflammatory properties. 

A review of clinical studies suggests turmeric extracts can help with joint pain and function in people with osteoarthritis of the knee. But the quality of evidence in the review wasn’t high.

There are fewer studies on turmeric and inflammatory arthritis. But they do suggest that it can help improve joint pain in these conditions.

Do glucosamine and chondroitin relieve joint pain?

Glucosamine and chondroitin are the most commonly used supplements for joint pain. You may have heard that they work for dogs too. But they’ve been studied extensively for arthritis pain relief without great results. Experts agree that there isn’t enough evidence to recommend their use. 

You might read about other supplements that claim to relieve joint pain. A large number of others have been studied, but the evidence for them just isn’t great. They include:

• Avocado/soybean unsaponifiables (ASU)

• Methylsulfonylmethane (MSM)

• Vitamins C and D

Does CBD help with joint pain?

In general, medical experts don’t recommend cannabis products — like CBD — for pain treatment. This is due to lack of evidence. 

There have been very few studies on CBD involving people with arthritis. Most studies suggesting CBD can help with joint inflammation have involved animals, not humans. And human studies haven’t found that CBD makes a difference in symptoms. That said, research is ongoing, so recommendations could change. 

Can taking supplements for joint pain cause any side effects?

Side effects vary by product. For example, many people don’t like the smell, taste, or fishy burps of fish oil supplements. Meanwhile, turmeric side effects include nausea, diarrhea, and headache. 

There are additional risks of taking supplements. These include: 

• Medication interactions

• Contamination

• Unknown long-term effects (because supplements aren’t studied or regulated in the same way as medications)

What lifestyle changes can help joint pain?

There are some steps you can take on your own to support your joint health. 

• Stay physically active. Exercising and maintaining a comfortable weight can definitely help with joint pain. It may seem counterintuitive, but staying active is a good thing when you have arthritis.

• Quit smoking. If you smoke, try to quit. Smoking contributes to inflammation. It’s not easy to stop smoking, so ask for help if you need it.

• Adjust your diet. The evidence for anti-inflammatory diets isn’t strong. But certain food choices might help joint pain in some people. You can start with simple swaps and go from there.

• Use mobility devices. Try devices or products to assist with everyday tasks or mobility. Examples include grabbers, easy-open lids, and walking poles. 

When should you see a healthcare professional for arthritis and joint pain?

Joint pain can greatly affect your mental health, mobility, and quality of life. Over-the-counter pain relievers can help sometimes. However, it’s best not to rely on them long term. 

So, if this sounds like what you’re dealing with, talk to a healthcare professional. They can help figure out the cause, recommend treatments, and decide if referral to a specialist might help. 

Frequently asked questions

Why trust our experts?

Written by:

Samantha C. Shapiro, MD

Samantha Shapiro, MD, is a board-certified rheumatologist and internist with expertise in autoimmune and inflammatory conditions. She founded the division of rheumatology at Dell Medical School at The University of Texas at Austin.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts