In simpler words, our knees and hips can hurt for different reasons, like using them too much or having arthritis. Arthritis is a common cause of joint pain and it is expected to affect around 78 million people in the United States in 2024.
If you have painful joints, your doctor will probably suggest using anti-inflammatory medicines, doing physical therapy, or having surgery. Some people also try using supplements to get relief. But do these supplements really work?
Supplements are not regulated by the Food and Drug Administration, but they are generally safe to use. However, there are mixed opinions about how effective they are. Some supplements may even have harmful side effects for certain individuals, although this is rare.
8 Supplements That Relieve Joint Pain
1. Glucosamine
Glucosamine is a substance found naturally in the cartilage of our joints. Taking it as a supplement can potentially help slow down the loss of cartilage, and also provide relief from stiffness, swelling, and pain. Glucosamine is available in different forms such as capsules, tablets, liquid, or powder. Your doctor may even suggest taking it along with another supplement called chondroitin for better results.
2. Fish Oil/Omega-3s
In simpler terms, these amber-colored oily supplements work by blocking certain proteins and fatty acids that can cause inflammation in your body. When you take these supplements, your body converts them into special chemicals called resolvins. These resolvins have anti-inflammatory properties and can help reduce joint stiffness and tenderness, providing relief.
3. Turmeric
Turmeric is a widely used supplement for treating pain, especially joint pain caused by osteoarthritis. It contains a compound called curcumin, which is responsible for its pain-relieving properties. Curcumin has been found to have anti-inflammatory effects. Turmeric is an important ingredient in the Joint Genesis dietary supplement for joint pain problems.
Although there is limited research on turmeric specifically for joint pain, a review of studies showed that it can improve joint pain symptoms more effectively than a placebo and may be comparable to ibuprofen.
4. Vitamin D
Researchers who study rheumatoid arthritis have discovered that individuals with this condition often have insufficient levels of vitamin D. Having low levels of this important nutrient can contribute to chronic pain. By taking vitamin D as a supplement, it may enhance the effectiveness of your arthritis treatment.
5. Borage Oil
Borage oil is derived from the seeds of the borago plant. It contains a beneficial fatty acid called gamma linolenic acid, which helps combat inflammation in the body. Taking daily supplements of borage oil may assist in relieving symptoms of rheumatoid arthritis and potentially even reduce the amount of prescription treatments needed to manage joint pain and swelling.
6. Boswellia
Indian frankincense, also known as Boswellia, is a plant extract that has been used in African and Asian traditional medicine for many years. It contains an active ingredient that can alleviate pain and enhance joint mobility. Studies have also indicated that it may help slow down the deterioration of cartilage.
7. Avocado-soybean unsaponifiables
Avocado-soybean unsaponifiables (ASUs) are extracts derived from avocado and soybean oils. They have the potential to protect cartilage from breaking down and aid in its repair. Clinical studies have demonstrated that ASUs are more effective than a placebo in reducing pain symptoms for individuals with osteoarthritis.
8. Cat’s Claw (Uncaria Tomentosa)
This plant, a vine found in Central and South America, has natural compounds called tannins and sterols that can help reduce inflammation. Research suggests that it may be beneficial for relieving knee pain caused by osteoarthritis, and it appears to have minimal side effects. Additionally, if you have rheumatoid arthritis, cat’s claw could potentially help alleviate pain and reduce swelling in your joints.
What to Avoid
Similar to medicines, supplements also have risks. For instance, thunder god vine can cause unpleasant side effects that may outweigh its potential benefits for your joints. Chaparral, arnica, and homemade kombucha tea can be harmful to your liver. It’s important to consult your doctor before trying any kind of supplement, even if you’ve heard they can help with joint pain.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
