Doctors Reveal the 5 Best Supplements for Joint Pain and Stiffness

Our joints are vital for everyday activities. And yet, they’re also prone to pain, especially as we age. That’s where supplements for joint pain come in. The problem? There are so many varieties, and they’re not regulated by the Food and Drug Administration (FDA). That’s why we asked doctors to weigh in on their top picks for joint pain supplements.

What causes joint pain?

To decide which supplement will work best to improve your pain and functioning, you’ll first need to understand what’s causing your discomfort (in addition to discussing with your doctor, of course).

“The joints most prone to pain are the joints that bear weight or are constantly in use even when we’re unaware of it,” explains Brynna Connor, MD , Healthcare Ambassador at NorthWestPharmacy.com . “The weight-bearing joints prone to pain include the knees and the hips, while joints prone to overuse injuries are in the hands and the wrists. Shoulders are also prone to pain due to their movement patterns, potential rotator cuff problems, a lack of substantial muscular training and support or stability around the joint.”

In addition to overuse and injuries, forms of arthritis (joint inflammation) are main factors, adds Raj Dasgupta, MD , ABIM Quadruple board-certified physician and Medical Reviewer for the National Council on Aging.

“Other factors like poor posture, being overweight, autoimmune diseases and even the weather can also make the pain worse,” he says.

The best supplements for joint pain

When it comes to pain relief, these joint pain supplements pack a powerful punch. And they do so without many of the side effects of nonsteroidal anti-inflammatory drugs (NSAIDs).

Health

Lower Cholesterol and Blood Sugar While Building Muscle: The Benefits of Spirulina for Women

Many consider this powdered algae a superfood — find out what to look for in a supplement

1. Fish oil for joint pain

The omega-3 fatty acids in fish oil helps with inflammation, says Dr. Dasgupta, which improves symptoms of joint pain. No wonder it’s one of the best supplements for joint pain.

“If you’re getting omega-3 fatty acids from a supplement, there is no set recommended daily dose, but it’s generally accepted that 250-500 mg daily is enough,” Dr. Connor says. “You can also get this from approximately 8 oz. of fatty fish per week. When taking an omega-3 fatty acid supplement, look for EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as these are the most beneficial types of Omega-3 fatty acids.”

One to try: Mav Nutrition Triple Strength Omega 3 Fish Oil

2. Turmeric for joint pain

Turmeric (specifically curcumin, the active ingredient in turmeric) also has strong anti-inflammatory properties. In fact, studies show that curcumin extract helps to re duce osteoarthritis pain .

“It’s important to note that turmeric is only intended for short periods, as long-term use of turmeric can lead to stomach aches and/or ulcers,” cautions Dr. Connor. “The daily amount of turmeric can depend on the time it's used. For supplementation up to two months, the maximum daily dose is 8 grams, while 3 grams daily is considered safe for up to three months.”

One to try: Bio Schwartz Turmeric Curcumin with Black Pepper Extract

3. Collagen peptides for joint pain

Collagen is vital for bone density and joint health. Why? It provides structural support for joints, tendons and ligaments, suggests Kubanych Takyrbashev, MD , Health & Wellness Advisor at wellness company NAO. He says its peptides are easily absorbed, helping to rebuild cartilage and reduce joint pain over time.

For optimal absorption, Dr. Takyrbashev recommends 10-20 grams of collagen peptides daily, preferably on an empty stomach or between meals. You can easily mix collagen peptides into beverages such as coffee, smoothies or water.

One to try: Vital Proteins Collagen Peptides Powder

Health

Astaxanthin Is the Deep Sea Supplement Experts Say Improves Longevity + Benefits Heart and Vision

This powerhouse antioxidant may add more than 9 healthy years to your life

4. Boswellia for joint pain

“Boswellia, or Indian frankincense, contains active compounds called boswellic acids that are responsible for their therapeutic effects,” explains Dr. Takyrbashev. “These compounds inhibit the activity of enzymes that promote inflammation. By reducing inflammation, Boswellia helps alleviate joint pain and stiffness associated with osteoarthritis and rheumatoid arthritis.”

One study in the journal Nutrients found that Boswellia and its extracts were significantly more effective than ibuprofen at relieving pain and stiffness and improving joint function. The recommended duration of treatment is at least four weeks.

One to try: Double Wood Supplements Boswellia Serrata

5. Glucosamine and chondroitin for joint pain

Glucosamine and chondroitin are naturally occurring compounds that make up the body’s cartilage, which protects the bones. There are different types of glucosamine, and Dr. Takyrbashev recommends glucosamine sulfate in particular. A study in Arthritis & Rheumatism found that taking 1,500 mg of glucosamine sulfate daily eases knee osteoarthritis symptoms. And it stands to reason the results translate to other joint aches, too.

Studies have also found that chondroitin can reduce joint pain and stiffness in people with osteoarthritis. Research in the Cochrane Database of Systematic Reviews found that more than half of people who take chondroitin regularly saw significant improvement in knee pain .

One to try: Double Wood Supplements Glucosamine Chondroitin Sulfate Triple Strength

Keep reading for more joint health tips:

Walking Is Key To Easing Joint Pain: Here’s How to Stroll Ache-Free

Joint Pain + Rash May Be Early Warning Signs of Psoriatic Arthritis — Here’s What Can Help

Doctors Reveal the 5 Best Self-Care Tips That Ease Arthritis Pain — No Pricey Rx Required

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .