8 Best Supplements for Joint Pain

• Joint pain can be caused by many underlying chronic conditions, including osteoarthritis and rheumatoid arthritis. It may also stem from an injury or joint stiffness associated with aging.
• Some dietary supplements, when paired with a healthy lifestyle, can help relieve or manage joint pain, though none are a cure for joint pain. 
• Other treatments for joint pain include weight management, prescription medications, staying active by walking or stretching, and at-home remedies. A doctor can help determine the right treatment plan and supplement type.

As we age, our bodies often experience more aches and pains. One place where this pain commonly occurs is the joints; points in the body where two muscles connect. When joint pain occurs, it’s natural to search for pain relief remedies. Unfortunately, there isn’t a one-size-fits-all treatment plan so people often experiment with multiple interventions before finding what relief plan works for them.

Using supplements is one option for joint pain. Advocates claim that joint supplements may improve joint pain, reduce joint inflammation, and protect joint function. Ahead, we’ll discuss just how effective most supplements are and the best options for achy joints. 

Ever experience achy knees or shoulder pain? It’s possible that stiff or inflamed joints are to blame. Joint pain occurs when a disease or injury affects joints locally or throughout the body. The most common causes of chronic joint pain are autoimmune conditions like:

• Rheumatoid arthritis
• Psoriatic arthritis 
• Fibromyalgia
• Lupus
• Sjögren’s Syndrome

Autoimmune conditions cause the body to attack its own healthy cells, including tissues in the joints, triggering pain and inflammation. In addition, degenerative conditions play a large role as well. including:

• Osteoarthritis: causes a breakdown of joint cartilage and can occur throughout the body. 
• Degenerative disc disease: results in joint wear and tear in the spine.
• Paget’s disease of the bone: disrupts normal bone renewal, leading to weaker bones 

Pair these potential causes with a natural loss of joint cartilage and an increase in joint stiffness as we age, and it’s easy to see why so many individuals experience joint discomfort and pain. 

Supplements may lead to less pain, depending on the active key ingredients it contains and your cause of pain. For example, knee osteoarthritis pain may respond better to supplements than Rheumatoid arthritis pain, which often requires a prescribed medication.

Still, supplements such as multivitamins probably won’t be your best bet for pain relief, and it’s probably best to look for certain key nutrients that reduce joint pain and stiffness. Ideally, supplements can also help support joint mobility and comfort.

The most popular joint health supplements include glucosamine, chondroitin, fish oil, turmeric, boswellia, avocado soybean unsaponifiables, and various vitamins. Prior to purchasing any of these supplements, it’s important to understand the pain-relieving effects, health risks, and existing research on each natural supplement.

1: Chondroitin

Chondroitin is the most common supplement taken by those with osteoarthritis. This organic compound is a natural part of the connective tissue in the cartilage that helps prevent compression or pressure in the joints, making it important for overall cartilage health. Strong cartilage, in turn, supports joint health. The most common oral supplement form of this natural chemical is chondroitin sulfate. Those with osteoarthritis are the most likely to benefit from chondroitin use.

2: Glucosamine 

Glucosamine is one of the most effective dietary supplements for joint pain. The body uses glucosamine as a building block to create stronger cartilage, tendons, and ligaments. These structures support the joints– alleviating unnecessary inflammation or pressure. Glucosamine is available as an oral supplement in three forms:

• Glucosamine hydrochloride 
• Glucosamine sulfate
• N‑acetyl glucosamine (less commonly)

While Glucosamine may help manage osteoarthritis symptoms, it won’t reverse or slow the disease’s progression. Glucosamine may also be used for rheumatoid arthritis, multiple sclerosis, and other conditions that cause joint pain, but research offers limited insight into its effectiveness. Of note, glucosamine in most supplements is derived from shellfish, meaning those with a shellfish allergy should avoid it. 

3: Fish Oil

Another popular supplement, particularly for joint swelling, is fish oil. This oil contains omega‑3 fatty acids, which have anti-inflammatory properties that may help with joint pain stemming from autoimmune conditions or osteoarthritis. Fish oil also contains eicosapentaenoic acid, which may help reduce inflammation and swelling. In one study, a daily fish oil supplement was effective at reducing pain for older adults with osteoarthritis who were overweight or obese. It may also help with joint pain caused by rheumatoid arthritis. 

Fish oil also offers additional health benefits, like better blood circulation, a lower risk for dementia and Alzheimer’s disease, and a reduced risk for heart disease. 

4: Turmeric 

Turmeric possesses a chemical compound linked to reduced joint inflammation and pain called curcumin (turmeric extract), though it contains only a small amount. In one study, those with mild to moderate knee pain experienced pain relief after about a week of consistently taking a daily turmeric and curcumin extract. Another study’s results suggest turmeric may be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) for knee osteoarthritis. Few studies have been conducted on whether turmeric can help with other types of joint pain, though it does offer additional health benefits like enhanced immune system functioning and anticancer activities.

5: Boswellia

Boswellia, also called Indian Frankincense, is a plant extract that contains anti-arthritic and anti-inflammatory properties. Evidence supports that it may help relieve joint pain when used consistently for four weeks or longer. 

Plus, the benefits of Indian Frankincense may be long-lived. In one study, a group of patients with knee pain took this plant extract for 40 years. They experienced less intense pain and a better quality of life than patients who did not take this supplement. 

6: Avocado Soybean Unsaponifiable

Avocado soybean unsaponifiables are a group of extracts from soybean and avocado plants. Avocados and soybeans are often part of a healthy diet, offering healthy fats that support cardiovascular health. When used as a supplement, often in a powder form, limited research suggests avocado soybean unsaponifiables may prevent or manage symptoms of severe osteoarthritis and reduce joint cartilage loss. 

7: Vitamins B12 and D

Many popular supplements contain vitamins, but Vitamin B12 and Vitamin D, are the main ones that may contribute to joint health.

• Vitamin B12 is important for nervous system function and strong muscles. If the body doesn’t get enough B12, there’s a higher risk for health conditions that can cause joint pain, mainly rheumatoid arthritis. 
• Vitamin D is more closely linked to joint pain, particularly when caused by osteoarthritis. Individuals with osteoarthritis and higher Vitamin D levels report reduced pain intensity, less anxiety, and a better ability to sit, stand, and move around.

8: Collagen Supplements

Collagen is an important protein made of amino acids that helps hold your tissues and cells together. As you age, collagen production in the body slowly decreases, beginning around your 30s. Over time, decreased collagen production can result in joint pain and stiffness.

Collagen peptides have been shown to help reduce joint pain and stiffness, as in this 2020 study that found collagen supplements helped improve pain and support cartilage repair. Additionally, collagen supplements help support overall bone health. However, there is limited evidence to support its ability to regenerate bone. Collagen supplements are typically paired with vitamin C for better absorption.

Even though supplements are generally safe and don’t require a prescription from a doctor, they do carry potential risks, such as organ damage and bad interactions with other medications. Many of the supplements listed above also have a high concentration of an active ingredient (Glucosamine and Chondroitin, etc.), which may cause allergic reactions and other unwanted side effects for some individuals. Talking with your healthcare provider can help you determine which supplements are safe and what an effective dose is for you.

Supplement Risks

Before taking any supplement, review potential side effects and monitor for any. If side effects occur, talk to a healthcare provider about whether it’s best to find an alternative or explore options to manage side effects.

Supplements can also cause adverse reactions when combined with other supplements or medications (ex., glucosamine and blood thinners). Review any other supplements or medications with a healthcare provider to minimize the risk of negative interactions.

When choosing a supplement, keep two things in mind. 

1. The first is the cause of joint pain, since not all joint support supplements help with every underlying cause. A primary care physician should be able to assess any joint pain and refer you to the right specialist for an accurate diagnosis. 
2. The second factor is the supplement’s manufacturer. The Food and Drug Administration (FDA) doesn’t regulate supplements, making it important to buy from ethical brands, ideally that have been third-party tested. That said, the FDA does monitor supplements on the market and reports any adverse reactions. 

If in doubt, the best person to ask about supplements is a healthcare provider or pharmacist. Your provider understands your underlying condition, the medications you’re taking, and the potential risk factors you have when taking certain supplements, which allows them to curate the best options that can make a noticeable difference for you.

After a joint health screening, most individuals work with a healthcare provider to improve pain through a management plan. In addition to supplements, this plan may include:

• Prescription medications for underlying health conditions
• Physical therapy guided exercises or stretches for affected areas, such as the lower back or shoulders
• Dietary changes aimed at a balanced diet to manage weight and naturally boost anti-inflammatory effects in the body
• Physical activity and regular movement, such as daily walks, to reduce joint stiffness
• Ice packs or at-home remedies to manage acute joint inflammation and pain