8 Supplements for Joint Pain Relief

Joint pain—whether due to injury, infection, or arthritis—can make everyday activities uncomfortable, if not impossible. Addressing your joint pain and the inflammation that may be causing it can help make life easier.

Oral, topical, or injectable nonsteroidal anti-inflammatory drugs (NSAIDs) are go-to options for pain relief. Supplements may also help ease joint pain. Here’s what the research shows about supplements’ ability to support joints or relieve joint pain, plus how to choose the best joint supplement for you.

Glucosamine is a building block that helps form cartilage, the cushiony substance between your joints. As a dietary supplement, glucosamine may provide the following benefits:

• Support cartilage’s structure
• Reduce pain
• Improve joint function

The evidence supporting glucosamine’s use for pain relief is mixed. A recent review of 15 studies concluded that glucosamine may effectively reduce joint pain in people with knee osteoarthritis (OA). Due to conflicting evidence, experts disagree on whether glucosamine is helpful for joint pain caused by knee or hip OA.

Glucosamine supplements are known to be relatively safe for adults when taken for up to three years. Side effects are usually mild, including bloating, nausea, diarrhea, and constipation.

The typical dosage of glucosamine supplements is 1,500 milligrams per day, taken by mouth. This dosage can vary depending on your specific needs. Your healthcare provider can recommend the dosage that’s best for you.

Some glucosamine supplements are made from shellfish. If you have a shellfish allergy, check with your healthcare provider before taking glucosamine.

Similar to glucosamine, chondroitin is a natural component of cartilage. It’s also sold as a dietary supplement for OA and may 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
• Decrease joint inflammation
• Improve cartilage structure

One review of 43 clinical trials found that chondroitin—alone or combined with glucosamine—slightly improved joint pain from OA in the short term.

However, the researchers concluded that higher-quality studies were 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 American College of Rheumatology conditionally recommend chondroitin for OA of the hand. Chondroitin supplements haven’t proven to be consistently beneficial, so many healthcare providers do not recommend them specifically.

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.

Chondroitin supplementation 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 bone. It’s also involved with your nerve, muscle, and immune systems. Some research suggests vitamin D is an anti-inflammatory.

Low vitamin D levels may be linked to joint pain. One study suggests that vitamin D deficiency makes older adults more likely to develop knee and hip pain. Another study found vitamin D deficiency was common in people with rheumatoid arthritis (RA).

Despite these findings, the evidence supporting vitamin D supplementation for joint pain is limited. Even though one study found that vitamin D supplementation helped significantly decrease pain and improve function in people with OA, the evidence was too limited to broadly support the use of vitamin D for joint pain.

You can increase your vitamin D levels through sunlight exposure, diet, and supplements. Foods containing vitamin D include egg yolks, liver, and saltwater fish, as well as foods fortified with vitamin D, such as milk, cereal, and yogurt.

Two kinds of vitamin D supplements are available: Vitamin D2 and D3. Both can increase your vitamin D levels, but vitamin D3 may keep it at a higher level for longer. The amount of vitamin D you need depends on your age. Adults aged 19-70 years typically need 600 international units per day. Your healthcare provider can recommend the right dosage of vitamin D for you.

Vitamin D is generally well tolerated if taken at the recommended dosage. If you take too much vitamin D, possible side effects may include:

• Nausea
• Vomiting
• Pain
• Confusion
• Dehydration
• Kidney stones
• Frequent urination

To minimize the risk of side effects, take vitamin D exactly as your healthcare provider recommends.

Curcumin is the active ingredient in turmeric, a spice commonly used in Southeast Asian cooking. It’s known to have powerful anti-inflammatory and antioxidant effects.

Due to its anti-inflammatory properties, curcumin may be beneficial for joint pain. An analysis that reviewed 12 studies found curcumin improved joint pain and function. A different review of studies concluded curcumin may be more effective for joint pain relief than NSAIDs.

Curcumin is also widely regarded as safe. Side effects may include diarrhea, headache, rash, nausea, and yellow stool.

Experts recommend a dose of 500 milligrams of high-quality curcumin twice a day, though daily doses may range from 40-1,500 milligrams.

S-adenosyl-L-methionine (SAM-e) is a chemical naturally made in your body and sold as a dietary supplement. It’s involved in key bodily functions, including stimulating cartilage growth and reducing pain perception.

There’s conflicting evidence on whether SAM-e is effective for joint pain. Studies that compared SAM-e with NSAIDs for knee or hip OA found that each product provided similar joint pain relief, with SAM-e causing fewer side effects. However, in studies that compared SAM-e to a placebo (sugar pill), SAM-e wasn’t found to be consistently beneficial.

SAM-e is a relatively safe supplement. Side effects aren’t common but may include mild nausea or stomach upset.

The typical dose of SAM-e is 1,200 milligrams per day. It may take a few weeks to see the supplement’s full effects.

Omega-3 fatty acids have known anti-inflammatory properties. They may help fight inflammation and slow cartilage loss, which may explain their utility in managing inflammatory forms of arthritis such as RA, ankylosing spondylitis, and psoriatic arthritis (PsA).

Omega-3 fatty acids have been shown to decrease joint inflammation and swelling in people with RA as well as help reduce NSAID use. Omega-3 fatty acids may not relieve pain in people with OA.

Omega-3 fatty acids may cause mild side effects, including:

• Bad taste
• Unpleasant breath
• Heartburn
• 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 usually contains 300-400 milligrams of omega-3 fats. Talk to your healthcare provider about what dosage may be right for you.

Beyond supplements, omega-3 fatty acids may also be found in certain foods, such as tuna, salmon, sardines, flaxseed, and walnuts.

Methylsulfonylmethane (MSM) is a dietary supplement with anti-inflammatory effects. People use it for various purposes, including to relieve joint and muscle pain and to boost the immune system. As a supplement, MSM is available alone or in combination with other arthritis supplements, such as glucosamine and chondroitin.

One study of 100 participants over age 50 showed that taking MSM daily for 12 weeks may improve joint function and relieve joint pain, stiffness, and swelling.

MSM is typically well-tolerated by most people at dosages of up to 4 grams per day. It has few known side effects, and the United States Food and Drug Administration (FDA) has labeled it “generally recognized as safe.” Mild side effects such as stomach discomfort and bloating may be possible.

The typical dosage of MSM is 1,000-3,000 milligrams per day, taken with meals. You may also be able to consume some MSM naturally through fruits, vegetables, and grains.

Boswellia is a resin found in the bark of Boswellia trees in India. Boswellia may help reduce inflammation by blocking the action of an enzyme (a type of protein) that attacks joints and other tissues. This may help treat symptoms of RA, OA, or other joint pain.

Three months of treatment with Boswellia has been shown to reduce OA pain, including OA specific to the knee.

Boswellia isn’t known to cause serious side effects on its own. It may increase the side effects of other drugs, such as immunosuppressants, antidepressants, and anxiety drugs.

The recommended dosage 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 dosage for your specific needs.

Unlike medications, the FDA doesn’t evaluate dietary supplements for safety, effectiveness, or quality. Look for products certified by a third-party testing organization to ensure you buy a high-quality product.

It’s important that you 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.

Besides medications or supplements, you can help treat or manage your joint pain in many other ways. Try doing the following:

• Maintain the optimal weight you and your healthcare provider agreed upon with regular exercise and a healthful 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
• Minimize or avoid stress
• Practice a lifestyle that consists of a balanced diet, limited alcohol consumption 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 what supplement or supplements may be right for you, advise you on managing any potential side effects, and alert you to possible interactions.