Supplements To Take For Arthritis Pain. 

 June 7, 2022

By  Linda Rook


There are dozens of supplements on the market today that can overwhelm you, because they say they treat arthritis effectively;

' but can they'!!

Supplements also have more than one ingredient; which means that you should read all the labels carefully, as some ingrediencies may not be beneficial to arthritis symptoms of painful joints.  

But there are also ones like glucosamine and chondroitin which have more than one uses. Or the elements may have a tiny amount that may not be helpful.

Before taking any supplement, you must talk to your doctor or pharmacist about the medications you are taking on prescription as some can interact with each other, for instance, blood thinners.

So now lets go through the main twelve supplement for arthritis and what You Need to Know.

1. The first supplement is Avocado-Soybean Unsaponifiable.

Avocado-soybean Unsaponifiable or ASUs is a type of extract that you get from avocado or soybean oil. The avocado or soybean may help prevent the breakdown and could help repair your cartilages on the joints, and help with the pains.

A study found that ASUs could improve the symptoms of osteoarthritis with the painful joints than those that took the imitation ASUs.

ASU has chemicals for example plant fats and vitamin E. these chemicals reduce your joint swelling and other places on your body.

The side effects of eating avocado soy Unsaponifiable are very rare but you might feel stomach problems, like diarrhoea and constipation, headache, or a rash on your body and you could even have a liver injury.

2. Bromelain.   

You will find Bromelain in pineapples. It is a very powerful enzyme that gives its fruity acidity. The bromelain in the pineapple is the reason that if you overdo eating the pineapple, it could leave a burning sensation in your mouth.

This bromelain has potential anti-inflammatory ingredients. It’s found that it has the same capacity for anti-inflammatory as nonsteroidal anti-inflammatory drugs or NSAIDs. 

The supplements contain five hundred mg of bromelain per serving, with no reported side effects. Whereas with NSAIDs, you will have some side effects.

  • Indigestion.
  • Stomach Ache.
  • Feeling sick and Diarrhoea.
  • Stomach ulcers, for example - internal bleeding and anaemia.
  • Headaches.
  • Drowsiness
  • Dizziness.
  • And you could have Allergic reactions.
Calcium - milk and yoghurts

3.  Calcium.

Calcium is found in the following foods: Spinach, Broccoli or Kale.  Dairy foods such as Yoghurt, Cheese or milk. Or some fish like salmon or a can of sardines.

Minerals that you find in calcium can help keep the teeth and bones healthy and strong; it also controls your muscles. In addition, the minerals have been found to prevent loss of bone fractures and density, which can help with osteoporosis and rheumatoid arthritis.

If you have calcium deficiency, it can cause hypertension and loss of bone and teeth, giving you muscle cramps. On the other hand, too much calcium could have kidney stones, and it can block other minerals like zinc or iron.

The dosage that is recommended is 1200mg per day for adults, and if you have arthritis or postmenopausal women, the dosage pre-day is 1500mg.

4. Chondroitin.  

Chondroitin is also known as ‘chondroitin sulphate’ or could also be ‘chondroitin sulfuric acid’.

Combining chondroitin and glucosamine is commonly used for joint pain in arthritis. Both help the cartilage, a substance that surrounds and cushions the joints. But it’s unclear whether taking both supplements can help any better than just taking one or the other.

Research on both of these supplements has found mixed results as the study used varying designs and types of supplements. In addition, the study compared chondroitin and glucosamine together with NSAID drugs in people that have osteoarthritis OA of the knee.

Another study found chondroitin reduces joint pain and stiffness if you have osteoarthritis. In addition, the study found that fifty-three per cent of the people had twenty per cent or above improvement with their painful knees.

A. Chondroitin sulphate.

Chondroitin sulphate has two mineral salts and chondroitin. This could slow the progression of the painful and inflamed joints in osteoarthritis if taken for a long time. For example, a study found that this supplement slows the narrowing of the space in your joints if taken for two years.

This supplement helps treat and keep your cartilages healthy; studies found it significantly enhanced the function of the joints and decreased inflammation.

Another study found that it is more affected by taking in combination with glucosamine sulphate.

The daily recommendation is four hundred mg., three times a day, but there are some side effects. For instance, you could feel drowsy, have a headache or upset stomach.

5. Collagen.

The fifth supplement is collagen. Collagen is a protein that contains amino acids which help support connective tissues. Collagen helps to support your body’s bones, skin, ligament and tendons. Collagen comes in twenty-eight different types, but the most common ones are one through to five.

Some people may need to avoid collagen unless used under supervision of a qualified healthcare provider.

The groups of people include:

scan of baby

Collagen can give you mild side effects such as bloating and heartburn.

Studies found that type one, which is collagen hydrolysate, helps people with osteoarthritis as it protects against loss of cartilages and reduces the pain.

You can get this supplement through some foods like:

Chicken or bone broth.

Citrus fruit also berries.

The recommended dose is two-point five-fifteen grams per day. Also, there are no risks of consuming collagen.

Collagen - Chicken Broth

6. Dimethyl Sulfoxide.

Dimethyl sulfoxide known as DSMO helps with your joints and mobility and relieves those pains and inflammation of osteoarthritis OA, juvenile idiopathic arthritis JIA, and rheumatoid arthritis RA.

DSMO helps with RA as it manages the excess build-up of protein in your organs; also, it helps with OA and JIA as it increases blood flow to the skin, helping the pain.

DSMO is used for anti-inflammatory conditions, but when you buy this over the counter, it could contain impurities, which means that it could cause serious health problems; if you are not sure, you should AVOID THIS ONE.

7. Glucosamine.

Glucosamine helps when you have osteoarthritis. It helps to protect your cartilages from deteriorating further and preventing the bones from rubbing together when you move and causing painful and inflamed joints.

There are two types of one is glucosamine hydrochloride and glucosamine sulphate.

One study found that glucosamine hydrochloride does not really improve the joint pain that OA causes.   


Taking glucosamine sulphate for an extended period of time helps to slow the progression of  Osteoarthritis; this is because it gradually slows down the narrowing of the joint space, which is one of the conditions.

The recommended dosage is one thousand and five hundred milligrams (mg) per day, but this may give you an upset stomach. If it does, you can try spreading it over three times a day with five hundred milligrams (mg).

Many supplements that help with arthritis can contain glucosamine and chondroitin sulphate. Both these supplements are found in your cartilages naturally. 

8. Hyaluronic acid.

Hyaluronic acid is a gel substance that is the lubrication that provides growth of the bones and cartilage and reduces inflammation.

Studies have found that rubbing this lubricant on your joints helps people with OA that have mild knee pains. Another study found that if you have hyaluronic acid as an injection, it can help control the inflammation in your ankles and feet joints that RA causes.

Research for side effects has not shown much. Apart from one study that found people receiving hyaluronic acid showed no side effects. The recommended dosage per day is two hundred milligrams (mg).

Hyaluronic acid - rubbing in gel

9. Methyl sulfonyl methane (MSM).

MSM has an element in it that helps with joint pain.

This supplement has been found to also help the connective tissues in your body. MSM is found in foods like fruit and vegetables. 

Research has found that it helps with knee pains in osteoarthritis, but there were flaws in the product's design; therefore, not much is known about the side effects.

But the research did find that when you are already taking blood thinners, you must avoid MSM at all times.

The compound contains sulphur, so it's naturally found in your body. The dosage should be one point 5 to 6 grams -  three times a day for up to twelve weeks.

The side effects that they did find include.

  • Bloating.
  • Fatigue.
  • Insomnia.
  • Itching.
  • And Nausea.

10.  Omega-3 Fatty Acids.

This supplement helps the autoimmune inflammation ailments such as rheumatoid arthritis, lupus and other conditions related to inflammation.

Studies have found that when you have omega 3, you may be able to lower the dosages of NSAIDs drugs.

The supplements are found in certain fish like mackerel or salmon, but there is a risk of eating more than six to eight ounces of fish a week; this can cause you to get too much mercury. Therefore, if you have arthritis, fish oil supplements are safe to take. 

Omega 3 has ingredients of fatty acids that reduce inflammation and help arthritis; these fatty acids are:

•     Eicosatetraenoic acid (EPA).

•     Docosahexaenoic acid (DHA).

These two help with the inflammation of arthritis. The best way to increase omega 3 fatty acids are through foods and supplements.

The dosage that is recommended for omega 3 fatty acids is one thousand one hundred milligrams (mg) for women and one thousand and six hundred milligrams (mg) for men. Omega 3 normally comes in capsule form.  The recommended dosage for both EPA and DHA, is two hundred to five hundred milligrams (mg) per day.

•     Alpha-linolenic acid (ALA).

It should be recommended to have supplements that derive from plants like flax seeds, which is a plant-based supplement that avoids the risks of overdosing with mercury contamination, that is found in some poorly manufactured fish oil supplements. 

You should not have omega 3 supplements if you take blood thinners such as warfarin, as the supplement could increase your risk of bleeding.

The side affects you could get are fishy burps, heartburn, bad breath or stomach upset.

11.  S-adenosyl-L-methionine.

Another supplement is S-adenosyl-L-methionine or commonly known as (SAMe).  SAMe is widely used for the symptoms of osteoarthritis and depression.  Your body produces typically SAMe in your liver from an amino acid named methionine.

This has many functions; one is that it helps with the production and repair of your cartilages.

 This supplement also can help the symptoms of your knees and hips in osteoarthritis.  It may even be as effective as a drug called Celebrex, an anti-inflammatory drug. 

A study showed that SAMe was good at relieving pain in OA patients as NSAIDs like ibuprofen without side effects.

The SAMe supplement also benefits with depression, as the compound has a mild to moderate effect on the antidepressant.

The dosage per day of this supplement is one thousand two hundred milligrams.

This may take a couple of weeks to have its full effect.

12.  Vitamins (A, C, D, E and K).

Vitamins A, C, D, E and K have antioxidants in them, which, to date, studies have found that there’s no evidence that this help improves arthritis, but eating a diet rich in these are healthy benefit overall. 

Vitamins D and K are good for strengthening your bones, with vitamin K helping the structure of the cartilage.

Vitamin A.

Vitamin A helps with the growth of your bones. 

Another benefit is that it keeps your digestive tract, skin, and respiratory system healthy.  This vitamin also has an anti-inflammatory product that is beneficial for inflammatory conditions.

Also, it relieves the pain in people with rheumatoid arthritis and osteoarthritis.

Vitamin A can be found in foods like:

Vegetables such as:

Chopped Carrots
  • Carrots.
  • Cantaloupes.
  • Sweet Potatoes.
  • Spinach.


  • Liver.
  • Eggs.
  • Fortified Milk
Protein Foods - eggs

The daily amount that is recommended is seven hundred micrograms if you are a female, or if you are a male, nine hundred micrograms.

If you take more than the recommended dosage of vitamin A, you may become nauseous and suffer vertigo or vomiting.

Vitamin C.

Vitamin C is also beneficial in helping with building your immune system and protecting the cells from free radicals.  It also maintains the connective tissues in your body.  In addition, this vitamin can help with the early onset of osteoarthritis.

The recommended daily allowance is seventy-five milligrams (mg) for females and ninety milligrams (mg) for males.  However, with all supplements and drugs, there are side effects which may cause vomiting, nausea, heartburn, or diarrhoea. 

There is vitamin C in the following foods.

Small Tomatoes.

  • Cantaloupe.
  • Tomatoes.
  • Bell Peppers.
  • Strawberries.
  • Kiwi.

Vitamin D.

Vitamin D’s job is to keep your bones strong and prevents any injury when you fall.  However, research has shown that people with a low level of this vitamin have more pain in the joints.

Vitamin D helps with the development of osteoarthritis and all autoimmune arthritis such as rheumatoid arthritis also psoriatic arthritis.

Low vitamin D is also associated with osteoporosis, weakness of the muscles, fractures of the hip, diabetes, cancer and even heart disease.

When you suffer from arthritis pain or are at high risk of arthritis, the doctor may recommend you take a vitamin D supplement.  Your doctor may also give you a blood test which shows whether you have a deficiency in vitamin D.

Vitamin E.

Vitamin E has two benefits; it has the potential to prevent and treat osteoarthritis because it has antioxidant and anti-inflammatory effects.  The E Vitamin also slows down the progression of osteoarthritis.  This is done by the improvement of oxidative stress and inflammation of the joints.  But there are more studies to be done to get a proper conclusion as to whether vitamin E can help fully with osteoarthritis.

There are some symptoms of deficiency that include:

  • A decrease in the function of the immune system.
  • Damage to the eyes, particularly the retina.
  • Weakness in the hands and feet also damages the nerve.
Regular check ups at the opticians

The recommended dose of this vitamin is fifteen milligrams (mg) for adults.  However, you must be careful as more than one thousand milligrams (mg) can cause bleeding when used with aspirin or other nonsteroidal anti-inflammatory drugs.

Vitamin E can be found in many foods, such as:

Red and Yellow peppers

  • Mango.
  • Avocado.
  • Peanuts and Peanut Butter.
  • Collard Greens.
  • Pumpkin.
  • Bell Peppers.
  • Almond.
  • Sunflower Seeds.
  • Spinach and Broccoli.

Vitamin K.

The last supplement is vitamin K.  Vitamin K has a protein that is called osteocalcin. The osteocalcin helps to keep healthy bone tissue. 

Research has found that when you have a sufficient level of vitamin K, it’s known to help with slowing down the progression of your osteoarthritis.

But the results of trials have only limited evidence; therefore, more research is needed.

The recommended dosage is ninety micrograms for females and one hundred and twenty micrograms for males. If you have a deficiency, you may have bleeding and develop osteoporosis.

Below is a list of some foods in which vitamin K1 has:

  • Collard greens. 
  • Kale.
  • Spinach.
  • Broccoli.
  • Plant oils such as canola and soybean.

Foods that has vitamin K2 is:

Cheddar and Edam cheese

  • Some Cheeses such as cheddar.
  • Egg Yolk.
  • Fermented Foods like Sauerkraut and Kefir.


You are generally safe if you take supplements as directed on the package and under your doctor’s supervision.

The labels on the bottle or box may say ‘natural’, but sometimes they can cause side effects or interact with the medicine you are already taking.

You should always check with the doctor about the safe amounts to take, as if you take an overdose, it can harm you. For example, if you overdose on any of the above vitamins, it could build up in your body and cause you harm.

Drugs have a severer process of approval that is from the Food and Drug Admin, commonly known as FDA. The FDA makes sure that every medication works and is safe. However, you must also be aware that supplements with lists of ingredients on the labels may be the same as the bottle.

You should always consult with your doctor before you use or try out new supplements to ensure its correct for you and that you take the safe dosage. 

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

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

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.


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.

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