Adults typically begin taking a daily supplement because of joint discomfort. It can make everyday tasks more difficult, such as getting up in the morning with stiff knees, getting your hands tired after wearing them out at work or during exercise, or taking longer to recover from exercise.
The Centers for Disease Control and Prevention estimate that over 1 in 5 adults in the United States have been diagnosed with arthritis.
While supplements aren’t meant to replace medical treatment, certain components have studies that indicate the best joint pain supplements may help to reduce discomfort and improve mobility. Others are not as popular as their supporting evidence indicates.
This guide will tell you which ingredients to know about, what the research has found, and how to evaluate a product, while also offering some daily routine tips to help promote joint health when supplemented.
Best Joint Pain Relief Supplements: Our Top Picks
1. Glucosamine
It is naturally produced in cartilage. Glucosamine for joint support is one of the most common supplements, typically in the form of glucosamine sulfate, at a dosage of approximately 1,500 mg a day. Modest pain relief is reported in some trials, and others report that there is no difference from placebo. Those who do react see changes in 8-12 weeks.
2. Chondroitin
Another component of cartilage that is used in combination with glucosamine is chondroitin. A large study published in the New England Journal of Medicine showed no benefit for the combination over placebo in the overall group. It did have an effect on people with moderate to severe knee pain. The normal dose is between 800 and 1,200 milligrams daily.
3. Turmeric (Curcumin)
The key compound in turmeric, curcumin, has an effect on inflammatory pathways in the body. According to the Journal of Medicinal Food, a meta-analysis showed that turmeric extracts have been found to be as effective as certain non-steroidal anti-inflammatory drugs (NSAIDs) in alleviating arthritis pain.
The trials were, however, small, the researchers said. Try to find formulations that contain black pepper extract (piperine), or an enhanced-absorption version, as curcumin is not well absorbed on its own.
4. Boswellia Serrata
Boswellia, or Indian frankincense, is a tree resin with high levels of boswellic acids, particularly AKBA. These compounds inhibit the enzyme 5-lipoxygenase, which is responsible for inflammation.
In a 2020 meta-analysis published in BMC Complementary Medicine and Therapies, the researchers associated Boswellia extracts with reduced pain and stiffness and improved function in patients with knee OA.
Many users report change in as short a time as a few weeks. The typical standardized extract dosage studies are between 100 and 250 mg per day.
5. Omega-3 Fatty Acids
Fish oil contains omega-3 fatty acids EPA and DHA, which regulate the inflammatory response in the body. They have the most evidence of effectiveness in rheumatoid arthritis, where they have been found to help decrease the tenderness and stiffness of the joints from the beginning of the day. There is less evidence for osteoarthritis. The omega-3s also promote heart health, enhancing their benefits.
6. MSM (Methylsulfonylmethane)
MSM is a naturally occurring sulfur compound that is also found in certain foods. There are indications in small studies that it can help alleviate joint pain and improve physical functioning, which can be done in doses of 1.5 to 3 grams per day. It is often added to combination products with glucosamine.
How to Choose the Right Joint Supplement?
The right joint supplement depends on your goals and health needs. For age-related joint discomfort, curcumin, Boswellia, and UC-II have some of the most encouraging recent research, while omega-3s are a well-studied choice for inflammatory joint conditions.
A single-ingredient product makes it easier to see what works, and a combination formula offers convenience as long as each ingredient appears at an effective dose.
Check the form as well, since curcumin in particular needs an enhanced-absorption formula. Most joint supplements need 8 to 12 weeks of consistent use, so tracking pain and stiffness each week helps you judge the results, according to Consumer Health Digest.
What To Look For In A Joint Health Supplement?
While the labels for joint supplements may seem identical, the information on the back of the bottle is what can make all the difference. These are the things you need to look out for when purchasing:
- Ingredients studied clinically: Avoid ingredients that have been tested in laboratory or animal studies, but not in humans.
- Standardized Extracts: The herbs should indicate the amount of active compounds. Boswellia is, for instance, standardized at a fixed percentage of boswellic acids or AKBA, and turmeric is standardized at 95% curcuminoids. The strength may not be consistent from batch to batch if not standardized.
- Familiar Doses: A formula with a large number of ingredients, in very small amounts, might seem like a lot, but each ingredient should be present at a dose similar to that used in research.
- Third-party Testing: Products that have been tested by an organization like NSF International or USP have been checked for purity and accuracy of the label.
- Labels that are not transparent: “Proprietary blends” will not indicate the amount of ingredients contained in these blends. Each amount is clearly labelled.
How to Support Joint Health Beyond Supplements?
Supplements work best alongside healthy daily habits. Managing body weight is one of the most effective steps, since every pound of body weight adds several pounds of pressure on the knees during walking.
Low-impact activities such as walking, swimming, and cycling keep joints moving without heavy strain, while two or three short strength sessions each week help the muscles around the knees and hips support the joints.
A diet rich in fatty fish, leafy greens, berries, nuts, and olive oil supports a healthy inflammatory response, and seven to nine hours of sleep helps the body recover and manage pain.
Safety and Potential Side Effects
While most joint supplements are relatively safe to use, there are a few things to note:
- Digestive upset: This is usually a mild form of nausea, bloating, or diarrhea from many of the ingredients in joint supplements. Foods with supplements tend to be easier to take.
- Shellfish allergy: There are a lot of products containing glucosamine that are derived from shellfish. Those who have this allergy should opt for a plant-based or synthetic version.
- Blood thinners: Omega-3s, turmeric, and chondroitin may make you bleed more easily when taken with other drugs like warfarin.
- Gallbladder issues: It is not recommended to use turmeric at high doses in those with gallstones.
- Pregnancy and breastfeeding: Limited safety information available during pregnancy and breastfeeding.
Before beginning a joint supplement, particularly if you are taking prescription medications, consult your doctor for advice regarding this product.
Conclusion
The best joint supplement is one that has effective doses of ingredients proven to work by research and meets your health requirements. There is some interesting recent research on Curcumin, Boswellia, UC-II, and the Omega-3s; for many, Glucosamine and Chondroitin continue to be popular choices.
The right supplement coupled with proper movement, weight, and sleep, can make daily life more comfortable. Look for a product that is clearly labeled, let it take effect, and consult with your doctor before use.
FAQs
How Long Will Joint Supplements Take to Work?
This is subject to the ingredient. Usually, changes in Boswellia occur in a few weeks, and glucosamine and chondroitin take 8 to 12 weeks.
Is It Safe to Take Multiple Joint Supplements?
Look for overlapping ingredients and consult with your physician before mixing products.
What’s the Best Supplement for Knee Pain?
The majority of research on joint supplements is based on knee arthritis. Some of the more promising results in this regard are from curcumin, Boswellia and UC-II.
Is There Any Risk of Long-Term Use of Joint Supplements?
The joint ingredients used are well-tolerated and have been used in several-month to a few-year clinical trials. It’s still a good idea to go in for regular checkups with your doctor.
Do I Need to Get a Prescription for Joint Supplements?
Joint supplements can be purchased over the counter, but medical advice should still be taken into account when consuming other medications.
References:
- Best Joint Supplements for Flexibility to Ease Stiffness | WOWMD: https://www.wowmd.com/blogs/wellness/best-joint-supplements-for-flexibility
- Glucosamine and Chondroitin for Osteoarthritis: What You Need To Know: https://ww.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis-what-you-need-to-know
- Glucosamine, Chondroitin Sulfate, and the Two in Combination for Painful Knee Osteoarthritis: https://www.nejm.org/doi/full/10.1056/NEJMoa052771
- Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials: https://pubmed.ncbi.nlm.nih.gov/27533649/
