What Supplements Are Good For Arthritis? 

 July 12, 2024

By  Linda Rook

Doing house hold chores with painful back


In this blog I shall explore the chronic condition called arthritis which is a widespread condition that mainly attacks your joints, the symptoms can include inflammation stiffness and pain causing reduced movement. Arthritis is common worldwide with over 100 different types, the most common are osteoarthritis and rheumatoid arthritis. As outdated treatments may not fully alleviate symptoms for everyone, many turn to supplements as an alternative or complementary approach.

In this blog I shall cover various supplements that can help manage arthritis symptoms, I shall go into each supplement and their efficiency, safety, and dosage. BUT YOU SHOULD SEE YOUR HEALTHCARE PROFESSIONAL BEFORE STARTING ANY SUPPLEMENTS, as they can clash with your prescribed medication.

Understanding Arthritis.

Types of Arthritis.

There are 100 different types of arthritis, but, the two main ones are:

Osteoarthritis (OA):

  • A degenerative joint disease where cartilage wears down over time.
  • Commonly affects knees, hips, hands, and spine.
  • Symptoms: Pain, stiffness, swelling, and decreased range of motion.

Rheumatoid Arthritis (RA):

  • An autoimmune disorder where the immune system attacks the synovium (lining of the membranes that surround the joints).
  • Can affect any joint but often starts in smaller joints like those in the hands and feet.
  • Symptoms: Joint pain, swelling, and potential joint deformity.

Common Supplements for Arthritis

  • Glucosamine and Chondroitin
  • Omega-3 Fatty Acids
  • Turmeric and Curcumin
  • Boswellia
  • Methylsulfonylmethane (MSM)
  • SAM-e (S-adenosylmethionine)
  • Ginger
  • Vitamin D
  • Green Tea
  • Avocado-Soybean Unsaponifiables (ASU)
Zinc supplements

Detailed Analysis of Each Supplement.

1. Glucosamine and Chondroitin.

Glucosamine is a natural compound found in cartilage, the tough tissue that cushions joints.

Chondroitin is a major component of cartilage and helps it retain water.


  • Studies have shown mixed results. Some suggest these supplements can relieve pain and improve joint function, while others indicate no significant benefit.
  • A meta-analysis of randomized controlled trials suggested modest pain relief in OA patients, but the effect size was often small.


  • Generally considered safe for long-term use.
  • Possible side effects include stomach upset, headache, and skin reactions.

2. Omega-3 Fatty Acids.

Omega-3 fatty acids are found in oil fish such as salmon or sardines, they have anti-inflammatory properties that help with inflammation.

This type of fatty acids also reduce the inflammation called cytokines and eicosanoids.


  • Clinical trials have shown that omega-3 supplements can reduce morning stiffness and the number of tender joints in RA patients.
  • They also seem to reduce the need for NSAIDs (non-steroidal anti-inflammatory drugs).


  • Generally safe, but high doses can increase the risk of bleeding and may interact with anticoagulant medications.
  • Side effects may include gastrointestinal symptoms like indigestion and diarrhoea.

3. Turmeric and Curcumin.

Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties.

It inhibits molecules involved in inflammation like NF-kB and COX-2.


  • Several studies have shown that curcumin can reduce joint pain and improve function in arthritis patients.
  • A meta-analysis concluded that curcumin supplementation was associated with a significant reduction in arthritis symptoms.


  • Curcumin is generally safe but can cause gastrointestinal issues at high doses.
  • It can also interact with your blood thinners and other prescribed medications.
Tumeric root

4. Boswellia.

Boswellia Serrata, also known as Indian frankincense, has anti-inflammatory effects.

It inhibits 5-lipoxygenase, an enzyme involved in the synthesis of leukotrienes, which are molecules that mediate inflammation.


  • Clinical trials suggest that Boswellia can reduce pain and improve function in OA and RA patients.
  • Some studies show significant improvements in pain and physical function scores.


  • Generally well-tolerated, but may cause gastrointestinal discomfort in some individuals.
  • Long-term safety data is limited.
Vitamin D Supplements.

5. Methylsulfonylmethane (MSM).

MSM is a sulphur-containing compound accepted to decrease irritation and oxidative stress.

It may repress the breakdown of cartilage.


•  Some ponders show that MSM can diminish torment and progress work in OA patients.

•  However, more high-quality inquire about is required to affirm these findings.


•  MSM is by and large secure with minor side impacts like queasiness and diarrhoea.

•  Long-term security has not been broadly studied.

6. SAM-e (S-adenosylmethionine).

SAM-e is included in the amalgamation of cartilage and has anti-inflammatory properties.

It may moreover have pain-relieving impacts by expanding the levels of certain neurotransmitters.


•  Some ponders recommend SAM-e is as successful as NSAIDs in lessening torment and making strides work in OA patients.

•  A meta-analysis demonstrated that SAM-e gives humble torment help and advancement in joint function.


•  Generally secure, but can cause side impacts like gastrointestinal issues, uneasiness, and insomnia.

•  May connected with antidepressants and other medications.

7. Ginger.

Ginger has composites like gingerol, which helps with inflammation.

It hinders the union of prostaglandins and leukotrienes, which are included in inflammation.


•  Some ponders recommend that ginger can decrease torment and progress work in OA patients.

•  A survey of clinical trials demonstrated direct adequacy in decreasing torment and making strides in mobility.


•  Generally secure but can cause acid reflux, runs, and mouth irritation.

•  May associated with anticoagulant medications.

Ginger is a herb that helps with inflammation.

8. Vitamin D.

Plays a part in the bone digestion system and safe function.

Deficiency in vitamin D has been connected to expanded vulnerability to RA.


•  Mixed comes about from thinks about; a few appear advantage in decreasing RA indications, whereas others do not.

•  Supplementation is especially useful in people with vitamin D deficiency.


•  Generally secure but tall measurements can cause poisonous quality, driving to hypercalcemia.

•  The harmfulness can cause indications counting heaving, queasiness, and other genuine complications such as kidney damage.

Green tea - herbs

9. Green Tea.

Rich in polyphenols, particularly epigallocatechin gallate (EGCG), which have anti-inflammatory and antioxidant effects.

Can modulate immune responses and reduce inflammation.


  • Animal studies and preliminary human trials suggest green tea may reduce the severity of arthritis.
  • There needs to have more research into confirming the effects on humans.


  • Generally safe when consumed in moderate amounts.
  • High doses can cause liver toxicity and other side effects due to caffeine content.

10. Avocado-Soybean Unsaponifiable (ASU).

ASU is a mixture of one-third avocado oil and two-thirds soybean oil.

It is believed to reduce inflammation and promote cartilage repair.


  • Clinical trials indicate ASU can reduce pain and improve function in OA patients.
  • A meta-analysis showed significant improvement in pain and physical function.


  • Generally safe with few reported side effects.
  • Long-term safety data is limited.


The use of supplements for managing arthritis symptoms is widespread, and various options are available with differing degrees of efficacy and safety profiles. While some supplements like glucosamine, chondroitin, and omega-3 fatty acids have a considerable amount of research supporting their use, others like ginger, green tea, and ASU are supported by emerging evidence but require further investigation.

Bits of Advice:

It would be best if you Consultation with Healthcare Providers:

1.    before starting any supplements you should always consult with a healthcare provider, especially if you have existing health conditions or are taking other medications.

2.    Choose high-quality supplements from reputable sources to ensure safety and efficacy.

3.    Regularly monitor symptoms and side effects. Adjust dosages or discontinue use based on medical advice.

4.    Consider using supplements as part of a comprehensive management plan that includes diet, exercise, and conventional treatments.

5.    Stay informed about the latest research to understand the benefits and risks associated with different supplements.

Final Thoughts

The journey towards effective arthritis management is complex. Dietary supplements offers you help providing potential relief from pain and inflammation, and supporting overall joint health.

By maintaining a proactive approach, consulting healthcare providers, choosing high-quality supplements, and staying informed about new research, you can not only improves symptom management but also enhancing your overall quality of life, despite the challenges of arthritis.

In conclusion, while supplements hold significant promise, they are not a cure. They represent one component of a comprehensive strategy that includes traditional medical

I hope this blog has helped you. Please subscribe to my website, and I will keep you updated on the new blogs. Also, if you need to know anything about arthritis, please go to my contact page and leave a message, and I shall get back to you.

In the meantime, if this post is informative, I would be very grateful if you would help your friends or family if they have a similar condition to tell them. So please share it on Twitter (X) or Facebook or send them an email.

Also click on the button below for more information on this article.

I am not a medical professional, and this blog is for information only. If you have any worries, you should consult your doctor.

I hope this blog has helped and good luck.


Linda Rook

Linda is now retired and has suffered from Osteoarthritis for about 40+ years.  She struggled with her weight until she found the correct one that also helped with her arthritic pain.  Linda was in terrible pain until the physician thought her right hip needed replacement. 

Now Linda has an artificial right hip, which has left her with the left leg shorter than the right.  Therefore, her spine is now wonky, and has arthritis of the lower back, also it seems to be going all over the body, her pain is now in the knees, elbow, wrist, fingers and both hips.

Linda now spends her days writing information to help others with the same conditions, so they do not suffer like Linda.

related posts:

Natural Ways To Decrease Inflammation.

Coping With Pregnancy and Chronic Illness.

Foods to Avoid When Taking Medication.

Get in touch