6 Supplements That Help With Menopause Joint Pain

The transition to menopause often brings stiffness and pain to muscles and joints. More than 70% of women experience musculoskeletal pain during this time of life. And conditions like osteoarthritis are three times more common after menopause. 

Exercise and eating well are vital for keeping you active and strong during this transition. And medication and exercise can help many muscle and joint problems that may arise during menopause. But can supplements help, too? There are plenty out there that claim to help with menopause symptoms, including pain. So we narrowed it down to six that have evidence behind them. 

What causes joint pain during menopause?

During perimenopause and menopause, changes in hormone levels increase the risk of inflammation. That leads to swelling and pain in joints, tendons, and muscles. Other changes that can add to joint pain during menopause include:

• Loss of muscle mass: This can affect balance, endurance, and increase the risk of falls and injuries. 

• Decreased bone density: Osteoporosis can lead to back pain, joint pain, inflammation, and fractures. 

• Changes in activity: Being less active adds to stiffness and pain.

• Weight gain: It’s common to gain weight during perimenopause and menopause. That can increase strain on your joints.

Some vitamins and minerals become more important with age. A balanced diet is the best way to give your body what it needs. But there are some supplements that may be helpful, too.

1. Curcumin (turmeric)

Turmeric is a root used in cooking and traditional medicine in different parts of Asia. Curcumin is the active substance in turmeric. It has antioxidants, which help to keep cells healthy and decrease inflammation.

Benefits: Curcumin supplements may decrease pain and improve movement in joints and muscles. And for women going through menopause, it seems to improve overall inflammation. That has a positive effect on many kinds of health conditions, including joint symptoms. 

In studies, turmeric improved knee pain in people with osteoarthritis, which is more common after menopause. Turmeric combined with common over-the-counter (OTC) pain medications showed even more benefit.

Dosage: Look for high-quality supplements that contain up to 95% curcumin. Black pepper improves how your body absorbs curcumin, so many supplements contain black pepper as well. Taking turmeric with a meal helps absorption, too, especially one with some fat. In studies, a dosage of between 500 mg and 2,000 mg per day improved joint pain.

Cautions and side effects: Curcumin is safe for most people at recommended doses. Side effects are usually mild, but may include:

• Stomach upset

• Diarrhea

• Yellow stools

• Headache

• Rash

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Talk with your healthcare team about any supplements you take. Curcumin may not be right for people who have:

• Kidney stones

• Gallstones

• Diabetes

• Bleeding problems

Curcumin may not be right for people who take blood thinners either.

2. Resveratrol

Resveratrol is a compound in plant-based foods like grapes, tangerines, walnuts, and sweet potatoes. It’s an antioxidant, and it lowers inflammation. Studies show that resveratrol may lower the risk of heart disease, cancer, dementia, and arthritis. 

Benefits: In one study, women who took resveratrol after menopause had less pain in muscles and joints — especially women who carried extra weight. Resveratrol may also help improve bone density. 

Dosage: Resveratrol is in different plant-based foods. The highest levels are in red wine. Eating a variety of these foods lowers the risk of inflammatory conditions. But it’s not possible to get the amount of resveratrol that was found helpful in studies from just food or wine. While experts haven’t agreed on an ideal dosage, 75 mg twice a day has shown benefits without causing side effects.

Cautions and side effects: Most people take resveratrol without significant side effects. At higher dosages — more than 1,000 mg per day — some people experienced:

• Diarrhea

• Increased cholesterol

• Rash

• Changes in liver tests

Resveratrol could interact with some medications, including tamoxifen and blood thinners. Let your healthcare team know about all the medications and supplements you take.

3. Boswellia serrata extract

Boswellia serrata is a type of tree that grows in parts of Asia, the Middle East, and Africa. It’s also known as Indian frankincense. In one review of supplements for knee arthritis, Boswellia serrata had the strongest evidence to support its effectiveness. 

Benefits: Boswellia serrata extract is best known for the treatment of osteoarthritis. It may  improve joint pain, stiffness, and function. In the lab, it also seems to decrease bone loss that can occur after menopause. 

Dosage: Some studies found that even 100 mg a day improved symptoms of arthritis. But taking up to 1,000 mg a day is likely safe. 

Cautions and side effects: Boswellia serrata doesn’t have many known side effects at typical doses. It appears to be low-risk for most people. But some people may experience mild stomach upset. 

4. Ginger

Ginger has properties that lower inflammation. In studies, people with osteoarthritis had fewer inflammatory cells and less pain. 

Benefits: There aren’t good studies on the effects of ginger on menopause joint pain, specifically. But research does show benefits for people in midlife. In one review of supplements, ginger and curcumin were the most helpful for arthritis pain. 

Dosage: The recommended dosage for arthritis is 500 mg to 1,000 mg a day. Up to 4 g is used to lower muscle pain after exercise. Topical ginger gel may also be helpful, with a lower risk of side effects.

Cautions and side effects: Ginger has few side effects and most are mild. Heartburn and diarrhea may occur at higher doses. People with bleeding problems or who take blood thinners should talk with their healthcare team first. 

5. Collagen

Collagen supplements may help improve pain and function in muscles and joints.

Benefits: Women tend to lose muscle mass and strength after menopause. A collagen supplement may improve muscle strength, especially if you also lift weights or do resistance training. Collagen may also help your muscles and tendons recover faster after you exercise. Collagen also appears to improve pain and functioning for people with arthritis.  

Dosage: Among collagen supplements, hydrolyzed collagen peptides have the best evidence for improving pain and function. While there’s not a specific recommended dosage for joint pain in menopause, up to 10 g a day appears to be safe. 

Cautions and side effects: Collagen supplements are low risk for most people when taken at recommended doses. Some people may experience mild stomach upset.

6. Omega-3

Omega-3 supplements, often taken as fish oil, are best known for supporting heart and brain health. But their anti-inflammatory effects may help with joint pain as well.

Benefits: Omega-3 supplements may reduce the inflammation that causes pain and stiff joints. New Zealand green-lipped mussels may be a particularly potent supplement for arthritis. One study, although it didn’t single out joint pain, found that women who ate more omega-3 fatty acids in their diet had fewer menopausal symptoms.

Dosage: There’s no set dosage of omega-3s for joint and muscle pain. But the recommended amount for women over 50 years is 1.1 g per day. The FDA advises no more than 3 g per day. And only 2 g or less should be from supplements.

Cautions and side effects: Side effects, if any, are usually mild. Some people experience burping, stomach upset, or a fishy taste. At higher doses, omega-3 supplements may increase the risk of atrial fibrillation, a type of irregular heartbeat. People with heart problems or who take blood thinners should consult a healthcare professional first.

What are other natural ways to relieve menopause joint pain?

When it comes to menopause and joint pain, taking care of whole-body health is key. Some natural ways to decrease inflammation and improve health during menopause include:

• Eat a balanced and nutritious diet. Plant-based foods and healthy proteins are great for muscles and joints. Limiting sugar, salt, and processed foods lowers inflammation. The Mediterranean diet is a good place to start.

• Stay active. An exercise routine that includes cardio, resistance, and flexibility will support joint health.

• Don’t smoke and limit alcohol. Both of these directly contribute to inflammation in the body. 

• Get quality sleep. This can be hard when menopause symptoms are interrupting your sleep. But start by establishing a bedtime routine that you repeat every night.

• Try heat or cold therapy. Try applying heat or ice to relieve achy muscles and joints.

• Get help from a physical therapist. Work with a physical therapist on especially troublesome areas.

• Focus on mental health. Mental health can impact physical health as well. Stay in touch with the ways menopause may be affecting your mental health. 

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Written by:

Anne Jacobson, MD, MPH

Anne Jacobson, MD, MPH has been a board-certified physician since 1999. She was a full-scope family physician (inpatient, outpatient, obstetrics, and office procedures) in the Cook County Ambulatory Health Network for 15 years.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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