Introduction
If you have arthritis, you’ve probably come across countless supplements claiming to relieve pain, rebuild cartilage, and improve joint health. The choices can be overwhelming, from glucosamine and chondroitin to collagen, turmeric, and omega-3s. But which ones work, and which are just hype?
In this blog, we’ll break down the science behind the most popular arthritis supplements, helping you separate fact from fiction so you can make informed choices.
Do Supplements Help Arthritis?
Supplements for arthritis are widely available, but not all have strong scientific backing. Some may offer real relief, while others show little to no benefit in studies.
The key is understanding what’s been proven to work—and what might just be a placebo effect.
Let’s explore the most common supplements for arthritis.
1. Glucosamine & Chondroitin – Are They Worth It?
What They Are
Glucosamine and chondroitin are natural components of cartilage, often taken together in supplements to support joint health.
What Science Says
Some studies suggest glucosamine sulfate may reduce arthritis symptoms, but the results are mild. Chondroitin has mixed results—some research shows a small benefit, while other studies find no significant improvement. The National Institutes of Health (NIH) concluded that while some people report relief, overall, glucosamine and chondroitin are not much better than a placebo for most arthritis sufferers.
Verdict
May work for some, but results are inconsistent. If you try it, choose glucosamine sulfate, which has more supporting evidence.
2. Collagen – Can It Rebuild Cartilage?
What It Is
Collagen is a key protein in cartilage, bones, and connective tissues. It’s often marketed as a way to strengthen joints and reduce pain.
What Science Says
Studies suggest collagen peptides (hydrolyzed collagen) may improve joint pain and function, especially in people with early-stage arthritis. Research in the journal Nutrients found that collagen supplementation helped reduce pain in athletes and older adults. It may work by stimulating the body’s own collagen production and reducing inflammation.
Verdict
Collagen may help improve joint health, especially when combined with vitamin C (which boosts collagen formation). Look for collagen peptides (Type II collagen is best for joints).
3. Turmeric & Curcumin – A Natural Anti-Inflammatory Powerhouse
What It Is
Turmeric is a spice containing curcumin, a compound with potent anti-inflammatory properties.
What Science Says
Multiple studies show curcumin reduces joint pain as effectively as some NSAIDs (like ibuprofen) but with fewer side effects. A study in the Journal of Medicinal Food found that taking 1,000 mg of curcumin per day significantly reduced arthritis symptoms.
Verdict
Strong evidence supports turmeric/curcumin as an effective natural anti-inflammatory. Look for a supplement with black pepper extract (piperine) to boost absorption.
4. Omega-3 Fatty Acids (Fish Oil) – Do They Help Joint Pain?
What It Is
Omega-3s are healthy fats found in fatty fish (like salmon) and fish oil supplements. They have anti-inflammatory effects.
What Science Says
Research shows omega-3s reduce inflammation and joint stiffness. A study in Arthritis & Rheumatism found that people taking omega-3 supplements had less morning stiffness and reduced pain. Omega-3s may also reduce reliance on NSAID painkillers.
Verdict
Strong evidence supports omega-3s for arthritis. Choose high-quality fish oil with at least 1,000 mg of EPA/DHA per serving.
5. MSM (Methylsulfonylmethane) – An Overlooked Option?
What It Is
MSM is a sulfur compound found in plants and animals. It’s believed to help reduce inflammation and improve joint function.
What Science Says
Some studies suggest MSM can reduce pain and stiffness in osteoarthritis sufferers. One study found significant pain relief after 12 weeks of MSM supplementation.
Verdict
Promising, but not as well-researched as other supplements. Worth trying for some people.
What’s a Waste of Money? (Limited or No Evidence)
CBD Supplements – While some people swear by CBD for pain relief, scientific evidence is lacking for arthritis relief through oral supplements.
Boswellia (Indian Frankincense) – Some studies show benefits, but it’s not as well-studied as curcumin or omega-3s.
Apple Cider Vinegar & Other “Cure-Alls” – No solid evidence that drinking apple cider vinegar improves arthritis symptoms.
How to Choose a High-Quality Supplement
- Look for third-party testing – Choose supplements certified by USP, NSF, or ConsumerLab for purity and potency.
- Check the active ingredients – Avoid unnecessary fillers, dyes, or additives.
- Read the dosage carefully – Some supplements contain lower-than-effective doses.
- Buy from reputable brands – Avoid cheap, unverified supplements with exaggerated claims.
Need Help Managing Arthritis?
Supplements are only one piece of the puzzle. If you want a clear plan to reduce pain, avoid flare-ups, and keep your joints strong, click here to see how I can help you – Take control of your arthritis today.
Final Thoughts: What’s Worth Taking?
Best Supplements for Arthritis Relief (Backed by Science):
- Turmeric/Curcumin – Natural anti-inflammatory
- Omega-3 Fish Oil – Reduces joint stiffness & inflammation
- Collagen Peptides – May improve joint health over time
- Glucosamine & Chondroitin – Mixed evidence, but may help some
- MSM – Shows potential for reducing pain
Supplements with little to no proven benefit:
- CBD, Boswellia, Apple Cider Vinegar, low-dose generic joint blends
If you found this helpful, share it with someone struggling with arthritis.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
