Best Arthritis Supplements - Nourish your joints in 2023
Life is an adventure — but for those struggling with joint discomfort, every step can feel like an uphill battle. It's not all doom and gloom though, as thankfully there has been extensive research into many different therapeutic dietary supplements that can treat arthritis via different mechanisms that help relieve arthritis pain. This includes everything from your usual anti-inflammatory effects to actually providing your body with the components it needs to more efficiently keep joints lubricated.
Arthritis is a broad term encompassing over a hundred conditions characterized by joint inflammation. Aging, physical stress, sedentary lifestyle, and nutritional deficiencies are common culprits. These factors can lead to reduced joint mobility, stiffness, inflammation, and pain, the likes of which have been known to even contribute to mental health issues like anxiety and depression.
This comprehensive guide will explore the best arthritis supplements to keep your joints happy and healthy in 2023.
Best Supplements for Arthritis Pain Shortlist
Best All In One Supplement For Arthritis -
Best Topical Cream For Arthritis -
Elm and Rye -
Elm and Rye -
Osteo Bi-Flex (Regular Strength) - Best Budget Combined Supplement
Nordic Naturals - Best Omega 3
Omega 3 Fatty Acids
Omega 3 fatty acids have earned a reputation as a superstar in the realm of joint health supplements. These essential fats, particularly DHA and EPA, are known to support joint health. Studies suggest that about 1100mg of fish oil or algae oil supplements can be as effective as non-steroidal anti-inflammatory medication in managing osteoarthritis symptoms, though it should not be seen as an ideal replacement and should instead be used alongside any medication you may have been prescribed.
We found one such study that took sixty patients with active rheumatoid arthritis and supplemented a random selection of them with omega-3, with the rest receiving a placebo to serve as the control group. In the final evaluation, 76% of patients that received omega-3 expressed satisfaction with their participation, which was far greater than the placebo group at just 37.5%. There's also CRP levels, which are used to diagnose arthritis as well as determine the severity, that saw a significant reduction in the omega-3 group [1].
This shows that without a doubt, Omega 3 fatty acids are very important to joint health, and supplementation as a preventative tool is a very good idea as the majority of people a pre-clinically deficient. This means that you're deficient but the symptoms of said deficiency aren't apparent, and this is why arthritis typically only effects those who are a bit older. When you're young your body is so efficient at replacing damaged cells etc. that even a deficiency in Omega-3 will go completely unnoticed for years. More importantly it's been shown to be beneficial effects for both rheumatoid arthritis symptoms and osteoarthritis.
Our top pick today, FlexAgain, is actually the only none standalone omega-3 supplement that provides this full dose. That said if you're not wanting anything more than just the omega-3 itself, Nordic Naturals is the best.
Glucosamine and Chondroitin
Glucosamine and chondroitin are naturally occurring substances in healthy joints. They're both produced in the body and provide the building blocks for growing, maintaining and repairing cartilage. Glucosamine has been long thought capable of lubricating joints by helping cartilage to retain water, preventing it's breakdown. Some research suggests that chondroitin can enhance the effectiveness of glucosamine. These supplements are often prescribed to help manage arthritis symptoms in many countries. The most significant benefits appear to be for those with mild to moderate knee pain caused by osteoarthritis.
In 2016 there was a large, multinational trial that found that glucosamine hydrochloride combined with Chondroitin sulfate was as effective at reducing arthritis symptoms, stiffness and swelling in Knee osteoarthritis as the NSAID (non-steroidal anti-inflammatory drug) Celecoxib, without the associated cardiovascular and gastro-intestinal side effects [2].
However, they may not work for everyone or for severe symptoms and there has been some contradicting evidence for Chondroitin, so boasts of its effectiveness should be taken with a grain of salt until more evidence is provided. For example the Mayo Clinic researchers recommend that instead people should supplement Glucosamine Sulfate without chondroitin, stating it's inexpensive with side effects coming few and far between [3]. Although the arthritis foundation takes a more nuanced approach to their recommendations on the matter.
A great choice for this would be our top budget option today Osteo Bi-flex, as they've dosed both of these correctly without it costing you much in the process.
Turmeric and Curcumin
Curcumin, an extract from turmeric, has significant supporting data showing its efficacy in relieving arthritis pain. It works by blocking the activity of cytokines and enzymes that cause inflammation in the body, as well as having antioxidant effects. Some studies even suggest that curcumin may work as well as or better than non-steroidal anti-inflammatories, but it's best to take the advice of medical professionals which would tell you that supplements for arthritis such as this should be taken alongside prescription medication, not instead of.
We took a look at a meta analysis that was looking into the efficacy of Turmeric extracts and Curcumin for alleviating symptoms of joint arthritis. After searching through the databases there was 8 total trials that met the strict criteria, from which they concluded that the randomly controlled trials provide scientific evidence that supports the use of turmeric extract in the treatment of arthritis [4]. The active compound curcumin has been shown to be particularly effective to reduce inflammation. It's also been shown to be effective in osteo and rheumatoid arthritis.
Elm and Rye have a fantastic turmeric supplement that will work wonders, providing a high dosage in a simple and convenient pill form.
Ginger Extract
Being a common remedy employed by grandmas and mothers alike, it's no surprise that ginger has been found to show potential in reducing inflammation and joint pain. It seems to have powerful anti inflammatory properties, with the main problem being actually fitting it into a pill. This is because most studies that show it's effective dose is 2,000mg for Osteoarthritis patients and 4,000mg for Rheumatoid arthritis.
We found a 6 week study that was researching the effects of ginger extract on knee osteoarthritis patients that took 261 patients and randomly divided them into two groups, a control and one supplementing the ginger. They concluded that standardised ginger extract has a statistically significant effect on reducing symptoms of OA in the knee, with a good safety profile [5]
There are standalone supplements for it out there that work well, but this is where FlexAgain shows a clever work around thanks to blue galangal. This works similarly to Eurovita Extract 77, another ginger and galangal extract, with the tests showing it has the same active ingredients twelve times over, with just 255mg being equivalent to 3000mg of ginger [6].
Magnesium
Magnesium is essential for healthy bones and teeth, which you might intuitively believe means it's essential for maintaining joint health as well. It's a bit more complicated than that, although it has been shown to lower inflammation, and potentially lower the risk of developing arthritis.
Digging into the research we found a systematic review and meta analysis looking into the relationship between magnesium and knee osteoarthritis that looked through 6 studies with 15,715 participants in total. It concluded that magnesium intake did not decrease symptoms, but did decrease risk of fracture significantly [8].
Definitely worth supplementing then, and worthy of a spot in this article, but don't expect it to help with symptoms in general. Consider instead supplementing it alongside other entries in this article.
Methylsulfonylmethane (MSM)
MSM is a precursor for the body's production of collagen and glucosamine, the building blocks of healthy joints. It's expected then that supplementation would help the bodies joints to stay healthy, but it's not always so simple as the body won't necessarily use it for this function.
There is evidence to suggest MSM supplementation is useful for joint health however, as one 2011 study we found shows. This study took 49 men and women with knee osteoarthritis and separated them into a group that received MSM 3 times daily for twelve weeks and another group receiving a placebo in the same dosing frequency. Using WOMAC (the Western Ontario and McMaster Universities Osteoarthritis index, a questionnaire used by healthcare professionals to evaluate the condition of arthritis patients with osteoarthritis) they saw a significant difference between the two groups in physical function and total WOMAC score. Although there wasn't a significant difference in arthritis pain on the WOMAC, there was when using the Visual Analogue Scale (VAS) [7].
Though it has a clinically controversial past, it seems the more research that is done the more evidence is in favour of MSM, leading it to be included in many modern joint health supplements such as our best all in one supplement FlexAgain.
Vitamin D
This essential vitamin is something our bodies can cleverly synthesise from sun rays, but with modern living taking place primarily indoors deficiencies are incredibly common, and even a mild vitamin D deficiency can cause joint pain [9]. In many countries across the world it's often recommended to take a vitamin D supplement all year round, regardless of arthritis pain, particularly for older populations. In the USA some studies show over 60% deficiency rates in the over 60 population.
It's not a terribly complicated inclusion, and you'll find it in any decent joint health supplement but the best standalone would be Elm & Rye Vitamin D3, the most bioavailable type of vitamin D. This has numerous other positive benefits such as mood regulation and can even boost testosterone production in men. Whilst it's not going to treat arthritis pain, not having enough vitamin d can by itself cause joint pain, meaning that having a deficiency is only going to worsen arthritis symptoms substantially.
Boswellia
If you've ever wondered what frankincense is, you've just found it. The Boswellia tree, or specifically Boswellic Acid, has been shown to improve joint inflammation, and due to its efficacy as an anti-inflammatory, it also seems to help with other inflammation-based conditions like IBD. This is because they work by blocking an enzyme that breaks down polyunsaturated fatty acids into inflammatory molecules called leukotrines that are known to attack joints and other tissues.
We found a systematic review and meta analysis including 20 different supplements across 69 different studies and Boswellia was considered to have demonstrated "large and clinically important" effects for pain reduction [10].
This is sold somewhat universally in herbal shops, and is included in many top tier joint health supplements for arthritis, such as our top pick today FlexAgain.
Bromelain
You have have heard before something along the lines of "when you eat pineapple, it eats you back". Though this isn't strictly true Pineapple does contain an enzyme that will make you tongue feel a bit funny, and that enzyme is Bromelain, which has also been shown to treat joint pain in multiple clinical trials. Some research shows it to be as effective at reducing arthritis pain as common nonsteroidal anti-inflammatory treatments, though as we stated before this should not be used as a replacement for prescription. It also has other benefits, from improving digestion to promoting gum health.
When searching for trials that support these claims we came across one that took seventy seven participants across a 3 moth trial period. After this, all WOMAC symptom scores had shown significantly reduced arthritis pain when compared with the baseline, with reductions of the total symptom score dropping 59%. This leads to the researchers to conclude that Bromelain is effecting at ameliorating physical symptoms and improves general well being [11]
FlexAgain is a good source of Bromelain, or it's generally sold in a number of herbal shops in store and online as a standalone.
Calcium
Depending on your subtype of arthritis pain, calcium supplements can be a good option to alleviate it. In a similar vein to Vitamin D, Calcium is highly present in bones and as such, low calcium can dramatically worsen joint stiffness and increase the chances of getting joint conditions such as osteoporosis.
It's generally recommended that you supplement this alongside Vitamin D supplementation, which increases your bodies ability to absorb calcium properly [12]. It's simple to find in most herbal shops and even some pharmacies.
Resveratrol
You've probably heard at one point in your life someone attesting to the health benefits of drinking red wine, and this is because of a powerful polyphenol present called Resveratrol. This polyphenol has been shown to slow disease progression in various forms of arthritis, protecting joints by decreasing the body's production of inflammatory and joint-damaging enzymes, slowing joint degeneration.
This has been observed clinically as well, where we found a critical review looking through everything from in vitro and animal studies to human studies too. This review concludes that the evidence is clearly supporting resveratrols anti-inflammatory and anti-oxidative properties, with it consistently showing joint protective effects and relief of arthritis symptoms. [13]
Resveratrol is a joint supplement that is often found in only the very best supplements for arthritis pain, and with FlexAgain being the best of the best it's a great dose of resveratrol.
SAMe
SAMe is a natural compound found in the body that stimulates the production of cartilage.There's a lot of evidence to suggest that SAMe can improve joint stiffness and arthritis pain, though there's a reasonable amount of trials that contradict this so it's worth taking the praise with a pinch of salt. That said the majority right now are for so it's certainly a trustworthy supplement.
We found a great study that used celecoxib as the control instead of just a placebo, taking 61 OA diagnosed patients across a 16 week long study, of which 56 complete it. They were tested for arthritis pain, functional health, mood status, joint function and side effects. On the first month SAMe lagged behind, but by the end of the trial there was no significant difference between the groups. This shows that despite a slower onset of action, it provides a similar management of symptoms of knee osteoarthritis [14].
SAMe is purchasable stand alone at many supplement and health shops, as well as many online vendors, including Amazon.
Vitamin K
Vitamin K is another essential vitamin that supports joint and bone health, with the deficiency leading to reduced bone mineralisation and eventually osteoperosis.
A deficiency is likely to go unnoticed as symptoms only arise from severe cases, but there are studies out there that show getting enough vitamin K can slow the progression of Osteoarthritis [15].
Vitamin K is commonly found in most multivitamins, but it is also found with FlexAgain who recognise it's potential is more preventative but state "a relatively small ingredient to include to ensure your ongoing health".
Best All In One Supplement For Joint Function - FlexAgain
We've mentioned it enough, now let's talk about it properly. FlexAgain is a relatively recent addition to the US marketplace, expanding outwards after being crowned the UK's number 1 Rated Joint Supplement. They've shaken things up a bit over here thanks to it's no nonsense marketing, deciding to avoid the common tropes of the industry that involves plastering buzzwords all over their bottles alongside eccentric logo's.
This slick design seems counter intuitive at first, until you look at the back of the label and it all suddenly makes sense - for FlexAgain, it's all about the formula. If you think about it, that's how it should be really, as at the end of the day you're buying these supplements in hopes that they'll help alleviate your symptoms, and no matter how catchy your tag line is, it's not going to help anyone.
This formula is packed with 11 natural ingredients with most of what we've included today. We already mentioned it but we'd like to reiterate that with FlexAgain you get your entire daily recommended intake of Omega-3, which shows they fully understand how powerful it's anti inflammatory properties are. It pairs that with everything from Bromelain, resveratrol and a clever combination of Ginger extracts to provide the most clinically backed, well dosed joint support supplement we've seen. Not just for arthritis, we also rated it top as a joint supplement period.
They've also redefined what it means to be transparent, not only showing their ingredients list and dosages accurately, but going so far as to declare a commitment to the science, saying that they'll be keeping a close eye on anything that might change and will adjust their formula accordingly, such that it remains the best, most clinically backed supplement out there.
Though it's relatively new over here customer feedback has been essentially non-stop praise, with the only complaints coming from the stocking issues they had at the beginning, that they've since sorted, offering free bottles to anyone that may have had to wait longer than usual.
Best Standalone Supplements for arthritis - Elm And Rye
Elm & Rye is a renowned and reliable supplement brand that has gained popularity for its commitment to using pure, sustainably sourced ingredients. With a focus on quality and effectiveness, the company conducts third-party testing on each supplement to ensure purity and potency.
Elm & Rye offers a diverse range of supplements tailored to meet individual wellness needs. Whether you're looking to improve your brain function, support gut health, or achieve weight loss goals, Elm & Rye has a product to suit your specific requirements. With their commitment to using high-quality ingredients, you can trust that Elm & Rye supplements are designed to deliver optimal results.
Whenever your looking for stand alone supplements we almost always recommend elm and rye.
Does CBD Work For Arthritis Pain?
Many individuals with arthritis have reported positive experiences with CBD, citing noticeable pain relief, improved sleep, and reduced anxiety. However, it is important to note that the effects of CBD can vary from person to person. While some may experience significant symptom improvements, others may not notice any changes. As with any medication, individual results may vary. There have been some animal studies, but the science so far is a little limited with most of the evidence is anecdotal, but users report very positive results. Both topical creams and standard oil has been reported as positive as noted by the arthritis foundation although there's currently more scientific backing for creams, with interest being shown particularly in psoriatic arthritis. Again though it's mostly animal studies so far, but it does look positive initialy.
Penguin Topical Cream For Arthritis
At the moment the best arthritis cream that we've come across is from Penguin, both affordably priced, well dosed and containing other effective cooling ingredients with pain relieving properties it really is a good all around product.
It's particularly good if you need fast acting arthritis pain relief. We generally recommend Penguin when it comes to oil based products, this is due to their overall quality matching up with the most expensive options on the market when 3rd party tested, but coming in at about half the price of the more "premium brands".
You can find Penguin’s Topical Cooling Gel Here
Best Fish Oil - Nordic Naturals
This is ultimately a cheap and cheerful supplement, and the thing is, that's all fish oil capsules need to be. If the source of the omega oil is from either fish or algae oil it should be a high enough EPA and DHA [16] to be effective, regardless of what some supplement sellers may use in their marketing. And as we mentioned earlier fish oil has been shown to reduce arthritis pain in multiple studies, making it a great option.
Best Budget Combined Supplement - Osteo Bi Flex
Osteo Bi Flex is largely a glucosamine and chondroitin sulfate supplement, it's dosed correctly and often they'll add a 3rd ingredient either boswellia or vitamin d. These are reasonable additions and considering you can often pick it up for around $20 for a months supply they're fairly priced for what they are. They're not going cover all the basis and they certainly don't present as much overall value as a supplement like FlexAgain when you look at what you get for your dollar. But if you're working on a tight budget and you already get enough omega 3 from fatty fish, then there's definitely worse options for arthritis pain management.
Arthritis Supplement FAQs
Here are answers to some frequently asked questions about arthritis supplements.
1. Do arthritis supplements work?
Yes, arthritis supplements can provide significant relief from symptoms for many people. Ingredients like omega-3 fatty acids, curcumin, and glucosamine sulfate have shown promising results in reducing joint inflammation, improving mobility, and relieving pain.
2. What is the best arthritis supplement on the market?
The best arthritis supplement would contain a mix of effective ingredients in clinically proven doses. It would also be manufactured in FDA registered facilities, undergo third-party testing, and come with a satisfaction guarantee.
3. Can supplements cause joint pain?
Certain supplements can potentially cause joint pain. For example, consuming too much iron can lead to joint discomfort. It's crucial to avoid exceeding the recommended dosage of any vitamin or mineral when taking supplements.
4. Do arthritis supplements help with knee pain?
Yes, many arthritis supplements can help reduce knee pain. Specifically, glucosamine sulfate supplements, omega, and curcumin have all shown to be particularly promising.
5. How long does it take for arthritis supplements to work?
The timeframe varies depending on the ingredients and individual response. Some ingredients like omega, curcumin, and ginger can show effects within a few days, while others like glucosamine sulfate may take longer to build up in the body.
Conclusion
While arthritis can be a challenging condition to manage, the right supplements can make a substantial difference. By understanding the science behind these supplements and choosing the right ones for your needs, you can take steps toward minimizing discomfort and improving your joint health. Always consult a healthcare provider before starting any supplement regimen to understand potential risks and side effects. Remember — every small step towards joint health is a giant leap towards a more pain-free life.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965662/
2 - https://pubmed.ncbi.nlm.nih.gov/25589511/
3 - https://www.mayoclinic.org/drugs-supplements-glucosamine/art-20362874
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/
5 - https://pubmed.ncbi.nlm.nih.gov/11710709/
7- https://pubmed.ncbi.nlm.nih.gov/21708034/
8- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855624/
9- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413222/
10 - https://pubmed.ncbi.nlm.nih.gov/29018060/
11 - https://pubmed.ncbi.nlm.nih.gov/12587686/
12 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5274536/
13 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295089/
14 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC387830/
15 - https://www.nutritionletter.tufts.edu/special-reports/vitamin-k-shows-promise-against-arthritis/
