Joint pain – whether due to injury, infection or arthritis – can make everyday activities uncomfortable, if not impossible. Addressing joint pain and the inflammation that can cause it can help make your life easier.
Oral, topical, or injectable nonsteroidal anti-inflammatory drugs (NSAIDs) are options for pain relief. Supplements can also help relieve joint pain. Here’s what research shows about supplements’ ability to support joints or relieve joint pain, and how to choose the best joint supplement for you.
Glucosamine is a building block that helps form cartilage, the soft substance between your joints. As a dietary supplement, glucosamine may provide the following benefits:
- Supports the cartilage structure
- Reduce the pain
- Improve joint function
The evidence supporting the use of glucosamine for pain relief is mixed. A recent review of 15 studies concluded that glucosamine can effectively reduce joint pain in people with knee osteoarthritis (OA). Because of conflicting evidence, experts disagree about whether glucosamine is beneficial for joint pain caused by knee or hip OA.
Glucosamine supplements are known to be relatively safe for adults when taken up to three years of age. Side effects are usually mild, including bloating, nausea, diarrhea and constipation.
A typical dose of glucosamine supplements is 1,500 milligrams per day, taken by mouth. This dosage may vary depending on your specific needs. Your healthcare provider can recommend the dose that is best for you.
Some glucosamine supplements are made from shellfish. If you have a shellfish allergy, check with your doctor before taking glucosamine.
Similar to glucosamine, chondroitin is a natural component of cartilage. It is also sold as a nutritional supplement for OA and can help relieve other types of joint pain.
Some evidence suggests that chondroitin supplements may help:
- Block or slow the breakdown of cartilage
- Restore lost cartilage
- Reduce joint inflammation
- Improve cartilage structure
One review of 43 clinical trials found that chondroitin—alone or in combination with glucosamine—slightly reduced OA joint pain in the short term.
However, the researchers concluded that higher quality studies are needed to evaluate the role of chondroitin in joint pain. Overall, studies have shown conflicting results regarding the use of chondroitin for joint pain.
The Arthritis Foundation and the American College of Rheumatology tentatively recommend chondroitin for hand OA. Chondroitin supplements have not been shown to be consistently beneficial, so many health professionals do not specifically recommend them.
Taking chondroitin supplements is likely to cause little harm. The supplements have only a few side effects, which include stomach pain, nausea, bloating, diarrhea and constipation.
A chondroitin supplement usually provides 400-1,200 milligrams per day, divided into two to three doses. Chondroitin is often taken in combination with glucosamine.
Vitamin D helps your body absorb calcium, an important building block of bones. It is also involved in your nervous, muscular and immune systems. Some research suggests that vitamin D is anti-inflammatory.
Low levels of vitamin D may be associated with joint pain. One study suggests that vitamin D deficiency in older adults increases the likelihood of developing knee and hip pain. Another study found that vitamin D deficiency is common in people with rheumatoid arthritis (RA).
Despite these findings, the evidence supporting vitamin D supplementation for joint pain is limited. Although one study found that vitamin D supplementation helped significantly reduce pain and improve function in people with OA, the evidence was too limited to widely support the use of vitamin D for joint pain.
You can increase your vitamin D levels through exposure to sunlight, diet, and supplements. Foods that contain vitamin D include egg yolks, liver, and seafood, as well as vitamin D-fortified foods such as milk, cereal, and yogurt.
There are two types of vitamin D supplements available: vitamin D2 and vitamin D3. Both can increase your vitamin D levels, but vitamin D3 can keep it higher for longer. The amount of vitamin D you need depends on your age. Adults aged 19 to 70 usually need 600 international units per day. Your healthcare provider can recommend the right dose of vitamin D for you.
Vitamin D is generally well tolerated when taken in the recommended dose. If you take too much vitamin D, possible side effects may include:
- Nausea
- Vomiting
- Pain
- Confusion
- Dehydration
- Kidney stones
- Frequent urination
To reduce the risk of side effects, take vitamin D exactly as your doctor recommends.
Curcumin is the active ingredient in turmeric, a spice commonly used in Southeast Asian cooking. It is known to have powerful anti-inflammatory and antioxidant effects.
Because of its anti-inflammatory properties, curcumin may be beneficial for joint pain. An analysis that reviewed 12 studies found that curcumin improved joint pain and function. A different review of studies concluded that curcumin may be more effective for joint pain relief than NSAIDs.
Curcumin is also considered safe. Side effects may include diarrhea, headache, rash, nausea, and yellow stools.
Experts recommend a dose of 500 milligrams of high-quality curcumin twice a day, although daily doses can range from 40-1,500 milligrams.
S-adenosyl-L-methionine (SAM-e) is a chemical produced naturally in your body and sold as a dietary supplement. It is involved in key bodily functions, including stimulating cartilage growth and reducing the perception of pain.
There is conflicting evidence about whether SAMe is effective for joint pain. Studies comparing SAMs with NSAIDs for knee or hip OA found that each product provided similar joint pain relief, with SAMs causing fewer side effects. However, in studies comparing SAM-e with a placebo (sugar pill), SAM-e was not found to be consistently beneficial.
SAM-e is a relatively safe supplement. Side effects are not common, but may include mild nausea or stomach upset.
A typical dose of SAM is 1,200 milligrams per day. It may take several weeks to see the full effects of the supplement.
Omega-3 fatty acids have known anti-inflammatory properties. They can help fight inflammation and slow cartilage loss, which may explain their usefulness in managing inflammatory forms of arthritis such as RA, ankylosing spondylitisand psoriatic arthritis (PsA).
Omega-3 fatty acids have been shown to reduce joint inflammation and swelling in people with RA, and to help reduce NSAID use. Omega-3 fatty acids may not relieve pain in people with OA.
Omega-3 fatty acids can cause mild side effects, including:
- Bad taste
- Bad breath
- Mustard
- Nausea
- Stomach discomfort
- diarrhea
- Headache
- Foul-smelling sweat
Research suggests that 2,700 milligrams of omega-3 fats can help reduce RA symptoms. For reference, a 1,000 milligram fish oil capsule typically contains 300-400 milligrams of omega-3 fats. Talk to your doctor about what dose may be right for you.
In addition to supplements, omega-3 fatty acids can also be found in certain foods, such as tuna, salmon, sardines, flaxseeds, and walnuts.
Methylsulfonylmethane (MSM) is a dietary supplement with anti-inflammatory effects. People use it for a variety of purposes, including relieving joint and muscle pain and boosting the immune system. Additionally, MSM is available alone or in combination with other arthritis supplements, such as glucosamine and chondroitin.
One study of 100 participants over the age of 50 found that taking MSM daily for 12 weeks could improve joint function and relieve joint pain, stiffness, and swelling.
Most people usually tolerate MSM well in doses up to 4 grams per day. It has few known side effects and is labeled as “generally recognized as safe” by the United States Food and Drug Administration (FDA). Mild side effects such as stomach discomfort and bloating are possible.
A typical dose of MSM is 1,000-3,000 milligrams per day, taken with a meal. You may also be able to consume some MSM naturally through fruits, vegetables, and grains.
Boswellia is a resin found in the bark of the boswellia tree in India. Boswellia can help reduce inflammation by blocking the action of an enzyme (a type of protein) that attacks joints and other tissues. This can help treat symptoms of RA, OA, or other joint pain.
Three-month treatment with Boswellia has been shown to reduce OA pain, including knee-specific OA.
Boswellia itself is not known to cause serious side effects. It can increase the side effects of other medications, such as immunosuppressants, antidepressants, and anxiety medications.
The recommended dose of Boswellia is 100 milligrams per day for OA and 1,200-3,600 milligrams per day for RA. Your healthcare provider can help recommend a dose for your specific needs.
Unlike drugs, the FDA does not evaluate dietary supplements for safety, efficacy, or quality. Look for products certified by a third-party testing organization to ensure you are purchasing a high-quality product.
It’s important to talk to your healthcare provider before starting any new supplements. They can help you decide which supplements may be right for you and what dosage you should take.
In addition to medications or supplements, you can help treat or manage joint pain in many other ways. Try doing the following:
- Maintain the optimal weight you and your doctor have agreed upon by exercising regularly and eating a healthy diet
- Move your joints through their full range of motion regularly
- Protect your joints by warming up and cooling down before exercising or playing sports
- Reduce or avoid stress
- Practice a lifestyle that consists of a balanced diet, limited alcohol and smoking, and adequate sleep
Many supplements on the market claim to help with joint pain. Those that may be most helpful include glucosamine, chondroitin, curcumin, and omega-3 fatty acids.
Your healthcare provider can help you decide which supplement or supplements may be right for you, advise you on managing any potential side effects, and warn you about possible interactions.