Osteoarthritis Relief: How Joint Supplements Can Help

Are you looking for natural and safe ways of relieving pain and discomfort associated with osteoarthritis (OA)? Enter joint supplements.

Widely recognized as safe, effective, and science-backed, joint supplements can relieve your OA and benefit your joint health by:

• Reducing pain
• Improving mobility
• Protecting long-term joint function

In this article, I take a deep dive into the topic of how dietary supplements can offer osteoarthritis relief, promote pain-free movement, and even benefit OA therapy and recovery. There is a lot to cover, so let us dive straight in!

What is Osteoarthritis?

Osteoarthritis (OA) is a degenerative condition where a person’s joint tissues break down over time. ¹

It is the most common form of arthritis, more common in older people, causing damage to cartilage and other connective tissues.

As a result of this gradual destruction, a person with osteoarthritis starts having symptoms such as:

• Pain which worsens as you use the joint. The pain may lessen with rest. In later stages of OA, people tend to experience more severe pain at night. The pain can specific or spread throughout multiple areas of the body.
• Stiffness which typically occurs for 30 minutes or less after a period of inactivity. For example, after a long night of sleep, it may take a while before the joints become more flexible and less achy.
• Swelling in and around the joint, more so after a lot of use and activity in that area.
• Changes in the ability to move the joint.

Hands, neck, knees, hips, and lower back are common pain points in people with OA. Some people might only get mild and occasional symptoms, and for others, OA may severely limit their daily activities.

Who Can Get OA?

Anyone can get osteoarthritis, but it is more common in older people. Women are more likely to get OA than men, especially after the age of 50 after menopause.² Natural supplements are often the first solution for older folks looking to relieve arthritis symptoms.

For younger people, although not common, these factors can cause early life osteoarthritis:

• Joint injury.
• Abnormal joint shape.
• Genetic defect in cartilage.

What Osteoarthritis Does to the Body

Let us have a closer look at what happens behind the scenes in osteoarthritis. There is not yet an answer to the question “what starts or triggers osteoarthritis,” but we know that osteoarthritis, as it develops, damages all the joint tissue, including³:

• Cartilage, the smooth tissue at the ends of a joint where two bones meet.
• Synovium, tissue lining your joints which produces fluid for joint nourishment and lubrication.
• Knee meniscus.
• Tendons and ligaments, tissues connecting muscle to bone and bone to bone.
• Bone.

As it further develops, osteoarthritis worsens joint pain, swelling, and loss of mobility. This can make it harder to move and exercise. As a result, muscles get weaker, which then puts more pressure on the joints.

As you can see, this is a negative spiral. Bones and joints might also change their shape over time, and bits of cartilage and bone may break off and float in the joint space, causing more damage.

But there is good news: there are many ways to relieve osteoarthritis, and, in some cases, stop or even reverse some of the damage caused by the condition.

Common Osteoarthritis Treatments

Before determining what the best osteoarthritis relief for you is, it is important to be aware of goals of an OA treatment, which include:

• Less joint pain. This will naturally improve your sleep, relationships, and other areas of life as pain will not be preventing you from doing things you enjoy.
• Improved mobility, flexibility, and range of motion. This includes basic daily activities but also exercises such as running, swimming, and weightlifting.
• Stopping disease progression. This is a long-term goal ensuring joint longevity and physical health.

The first step to treating osteoarthritis is getting informed about its effects on joints, symptoms, possible causes, and treatments. Ask your doctor about online classes or education courses to help you understand the condition and how to best tackle it.

Depending on the severity of your condition, there are ways to relieve osteoarthritis without having to rely on pharmaceutical drugs or risky treatments. Equipped with this knowledge, you will be able to determine which route to take for effective osteoarthritis relief.

Let us now look at some of the common osteoarthritis treatments.

Exercise

One of the first steps towards osteoarthritis relief that many experts and doctors suggest is to get moving, of course, as much as your body allows you. This is because exercise is scientifically shown to benefit people with OA.⁴

This first step of exercising – whether running, swimming, cycling, or something else – is best for mild to moderate OA cases. We will have a look at other options for more severe conditions in following sections.

Exercising is a great way to support your joints and improve your flexibility, muscle strength, and endurance. If you have not exercised much before, you should start slowly and lightly to let your muscles and joints adjust.

Talk to your doctor about exercises which you can do to relieve osteoarthritis, they can include:

• Stretching and range-of-motion movements to keep your joints flexible.
• Strength exercises and weightlifting to strengthen muscles that support your joints, which lessens the load and stress put on your joints during everyday activities.
• Swimming and water exercises which are easy on joints while still being physically intense.
• Exercises for balance and agility to maintain basic living skills.
• Walking, light aerobics, water aerobics, and other low-impact activities that are challenging without straining your joints.

Therapies such as massages and cold exposure therapy may relieve osteoarthritis by reducing inflammation and improving blood flow to the affected area.

Diet & Weight Management

Eating a healthy diet can help you keep a healthy weight. A knock-on benefit of weight loss is reduced load on your joints, leading to less pain, increased joint mobility, and a reduced risk of injury.

Your diet also affects inflammation levels in your body. For example, ultra-processed and fried foods with high levels of omega-6 fatty acids can increase inflammation. High omega-6 to omega-3 ratio in the body is known to aggravate inflammatory conditions, including osteoarthritis. On the other hand, increased omega-3 intake may lower inflammation in joints.⁵

Aim for sardines and other omega-3-rich fish, as well as leafy greens, berries, olive oil, and spices like turmeric. These contain nutrients that can significantly lower inflammation and oxidative stress in the body, diminishing OA symptoms along the way.

Medications

In cases where lifestyle modifications such as diet and exercise do not produce significant enough improvements, your doctor may suggest certain medications, including:

• Over the counter non-steroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen.
• Oral pain relievers such as Tylenol.
• Corticosteroids, which are potent anti-inflammatory drugs that can be taken orally or injected directly into the joint for temporary relief. Due to their strong nature, your doctor will determine how many injections and how often to achieve desired relief.
• Hyaluronic acid injected into the joint helps to replace lost synovial fluid, promoting lubrication and nourishment of joint tissue.
• Selective serotonin and noradrenaline reuptake inhibitors to help you deal with long-term pain.

Surgery

An invasive procedure is typically left as a last-resort option for severe joint problems. A surgery might include:

• Osteotomy, which is a removal of a part of bone.
• Partial or complete joint replacement surgery. This involves replacing part of or all damaged joint tissue with a new joint made out of plastic, ceramic, or metal.

Joint Supplements Aiding Osteoarthritis Relief

Dietary supplements present an effective and natural way of relieving osteoarthritis symptoms. There are many supplements that can benefit arthritis sufferers, each having its unique mechanism of action and specific benefit.

• For example, turmeric, an Indian spice, is known to have potent anti-inflammatory properties. Many people find turmeric to help significantly with joint pain and stiffness.

• We also have omega-3 fatty acids, which are anti-inflammatory in their own way, along with providing protection and support to joint tissues.

• Perhaps the two most popular joint supplements for osteoarthritis relief are glucosamine and chondroitin. Studies, while inconclusive, show promising benefits in terms of pain reduction, improved mobility, and reduced damage to cartilage, protecting your joints from wearing down in the long run.⁶

Other supplements we often mention at SiR for providing relief from osteoarthritis include hyaluronic acid, ginger, selenium, type-II collagen, Boswellia Serrata, and MSM.

We will discuss these in the next sections.

How Does Osteoarthritis Relief Benefit From Supplements

If you suffer from osteoarthritis, joint supplements can play a significant role in relieving your symptoms. Here are the benefits you may experience:

• Reduced pain. Certain joint supplements such as Boswellia Serrata block inflammatory molecules which lead to cartilage degeneration and cause pain.⁷ This way, joint supplements not only relieve pain in the short-term, but they also help to maintain your joint tissues which reduces the risk of pain worsening later in life.

• Improved function. By reducing swelling and stiffness, joint supplements can help you do everyday tasks with easier movement and optimal range of motion.

• Enhanced comfort. Hyaluronic acid is one of the best enhancers of joint synovial fluid, which is used for lubrication and nourishment of connective tissues. Synovial fluid helps with smooth movement by reducing friction, as well as minimizing negative impact from everyday physical strain.⁸

• Faster recovery. Whether you are an athlete or a regular Joe, joint supplements assist in healing, absorbing shocks, and protecting your joints from daily wear and tear, which can worsen with consistent, hard exercise. Furthermore, joint supplements aid in recovering from injury.

Related: Exploring Natural Joint Supplements for Osteoarthritis Relief

Effects of Joint Supplements on Osteoarthritis

Effects are not only short-term, a.k.a, pain reduction. Joint supplements also promote cartilage regeneration as well as strong bone and joint structure. This may reduce the risk of osteoarthritis developing, or getting worse if the condition is already present.

It is important to remember that evidence is not yet conclusive. Certain joint supplements may relieve symptoms of osteoarthritis, but they may not work the same for you as they do for another person. Joint supplements are by no means a cure for OA!

With that said, here is some notable evidence joint supplement benefits for osteoarthritis.

1. Omega-3s Relieve Pain and Improve Joint Function

First up, we have this 2023 meta-analysis from the Journal of Orthopaedic Surgery and Research. The authors of this paper analyzed 9 randomized controlled trials involving 2070 patients to see if omega-3s could potentially benefit OA, and if yes, in what way.

They found evidence that Omega-3s can:

1. Significantly improve arthritis pain compared to a placebo (a pill with no effect)
2. Enhance joint function in people with OA

Furthermore, there were no major adverse side effects reported.

These findings led the authors to conclude that supplementation of omega-3 fatty acids is effective at relieving pain and improving joint function in OA patients.

2. Boswellia As a Natural Treatment for Osteoarthritis

Here we have a 2020 meta-analysis that looked at 7 trials involving 545 patients. The researchers found that people who take Boswellia may experience a decrease in joint pain and stiffness, and improvement in overall joint function.

After thorough examination and detailing of their findings, the paper went on to conclude that Boswellia may be a safe and effective treatment for OA, with the recommended duration of supplementation of at least 4 weeks.

3. Turmeric Improves Pain and Function Similar to NSAIDs in Knee Osteoarthritis

In this 2021 meta-analysis, the researchers looked into 10 studies, analyzing potential effects of turmeric on knee OA, including how it compares to non-steroidal anti-inflammatory drugs (NSAIDs). Turmeric is an Indian spice which contains the active compound curcumin which is studied for its health benefits.

After discarding unreliable studies and looking into the 10 that made the final analysis, the researchers found that turmeric reduced OA knee pain and improved function.

The small number of studies that this meta-analysis looked into showed benefits for OA knee pain and function comparable to NSAIDs. What’s more, people throughout all studies who took turmeric had no major adverse effects.

4. MSM Improves Osteoarthritis Pain and Function of the Knee

In a randomized, double-blind, placebo-controlled trial published in the Osteoarthritis and Cartilage Journal, 50 men and women between ages 47-76 with knee osteoarthritis pain were split into two groups:

1. A group taking 3 grams of MSM (methylsulfonylmethane) twice per day for 12 weeks
2. A group taking a placebo twice per day for 12 weeks

The tests that were used to find out the joint pain and function were “Western Ontario and McMaster University Osteoarthritis Index visual analogue scale (WOMAC), patient and physician global assessments (disease status, response to therapy), and SF-36 (overall health-related quality of life)”.

After 12 weeks, the patients who took MSM saw a significant improvements in pain and joint function compared to the placebo group. What’s more, MSM produced improvements in performing daily living activities.

The authors of the study concluded that 3 g of MSM, twice per day, improved joint pain and physical function without causing major adverse effects. However, they also noted that using MSM for treating OA cannot be confirmed from this study alone.

Natural Joint Supplements for Osteoarthritis Relief

Many people look for safe and natural ways of treating joint discomfort before considering medications.

Natural joint supplements may offer advantages over pharmaceutical drugs in early stages of OA where pain and loss of joint function are not severe. Above all, natural joint supplements are effective and healthy for daily use.

Here are some of the most studied natural joint supplements for osteoarthritis relief.

• Glucosamine. Derived from shellfish or made synthetically to mimic natural glucosamine. It may help to rebuild cartilage, a component of joint tissue essential for smooth, pain-free movement.⁹
• Chondroitin sulfate. Commonly sourced from animal cartilage, this is another joint supplement shown to be effective at improving pain and function. It is often paired with glucosamine for their synergistic benefits. ¹⁰
• MSM (Methylsulfonylmethane). MSM is an organic sulfur compound that naturally occurs in our body, as well as in animals and plans, and it can also be made in a lab. MSM is known for its anti-inflammatory and pain-relief properties.
• Omega-3 fatty acids. Omega-3s are anti-inflammatory and shown in studies to significantly relieve OA symptoms. They are often sourced from fish, flaxseeds, or algae. In fact, algae are the original source of omega-3s in marine ecosystems. Even fish get omega-3s from algae.
• Curcumin. This active component of turmeric is one of the most potent natural anti-inflammatory supplements available. Some studies compare its pain relieving effects to those of pharmaceutical drugs—but without side effects.
• Avocado-soybean unsaponifiables (ASU). This natural vegetable extract is known to reduce osteoarthritis symptoms.¹¹

The main advantage of natural joint supplements for osteoarthritis relief is their extremely low risk of major side effects. They can be taken daily without risking dependancy.

With that said, like all supplements, there is a risk of adverse reactions in certain groups of people:

• Those who have a health condition.
• Those who are allergic to certain components of these supplements, e.g. shellfish (in which case you would need to avoid shellfish-derived glucosamine and opt for a plant-based version instead).
• Those who take medications, for example anticoagulants which can interact with turmeric.

If you belong to any of these groups, make sure to talk to your physician before taking a joint supplement, even if it is completely natural and shown as safe.

Benefits of Joint Supplements in Osteoarthritis Treatment

Another advantage of joint supplements is that they can benefit your existing osteoarthritis treatment. These natural products work together with conventional therapies to support joint health and function. Key benefits include:

• Reduced pain & inflammation. Omega-3s, glucosamine, and chondroitin are just three of many joint supplements that may relieve discomfort. They can complement NSAIDs by potentially lowering the needed dosage of the medication and reducing their side effects. In addition, supplements like MSM may enhance the effectiveness of corticosteroid injections thanks to their anti-inflammatory effects.
• Improved joint lubrication. Hyaluronic acid (HA) is one of the best joint supplement ingredients for lubricating and nourishing connective tissues. By boosting synovial fluid in the joint, it helps to absorb shocks and impacts from daily activities. This can be especially beneficial during physical therapy.
• Cartilage repair. Interestingly enough, joint supplements assist in healing and protecting joint tissues, reducing the risk of osteoarthritis worsening over time. Even in more severe cases where a person needs a joint surgery, collagen supplements taken before and after the procedure can improve the repair process.
• Weight management. Supplements such as green tea extract, glucomannan, cayenne pepper extract, and berberine may enhance the results of a weight loss program, lessening the load on your joints.
• Bone health. Vitamin D supports the strength and density of bones. In people with OA, this may contribute to overall integrity of the skeletal system which includes your joints.

Selecting the Best Joint Supplement for Osteoarthritis

To find the best joint supplement for osteoarthritis relief for you, it needs to tick these boxes:

• Safety
• Effectiveness
• Quality & purity
• Brand reputation
• Positive user reviews

Let us go over each one of these criteria in more detail.

Safety

A safe supplement is a transparent supplement.

You see, it is not only the ingredients in a supplement that need to be shown in studies as safe. It is also their dosages. Although rare, it is possible that an otherwise good ingredient can be overserved, which may cause side effects.

For example, green tea extract is shown to be a safe and effective ingredient for weight loss, mood, and reducing inflammation, but at high enough dosages, it may be harmful to the liver in some people.

To make sure that a joint supplement is safe, make sure that:

1. It contains ingredients that are backed by scientific evidence as healthy and safe.
2. The ingredients are included in amounts that are in line with what scientific evidence shows as safe.

Effectiveness

An effective joint supplement is one that contains ingredients that are study-backed and included in optimal amounts.

Sometimes, a product might contain a proprietary blend. Proprietary blend is a mixture of ingredients shown as a single dose on the label. You can only see the combined dose of ingredients, but not the individual dose of each ingredient. This makes it difficult, if not impossible, to asses the effectiveness of the formula as a whole.

The effectiveness of a joint supplement can also depend on what you use it for. For example, there are joint supplements that are more suited for young athletes looking to improve recovery, and there are those more targeted towards active seniors with osteoarthritis.

Quality & Purity

There are certain check-boxes that a product should tick to ensure its quality and purity.

• cGMP certification. cGMP or Current Good Manufacturing Practices, is a regulation enforced by the FDA to ensure the supplement has been produced in a regulated and quality-controlled environment to ensure safety and consistency.
• A clear and concise ingredient list. It shows that the supplement does not have unnecessary fillers or dead weight. A bonus point is if it has patented ingredients, which can indicate consistent quality and effectiveness between batches.
• Allergen information. Every high-quality supplement should have this for people with intolerances.
• Brand reputation. Research the brand to see if they are transparent about how they make their supplements, and if they offer any certifications or lab results for each batch of their products.

You should also see if a product is third party tested by independent organizations such as USP (United States Pharmacopeia), Consumer Lab, or NSF International. This is not a must, but it is a bonus point.

Positive user reviews

Although user reviews are not always the best indicator of how a supplement will work for you, getting a general overview of people’s opinions can help you differentiate between a scam product and a legitimate one.

Joint Supplements Improving the Quality of Life in Osteoarthritis

When pain and lack of mobility start preventing you from participating in daily activities, it can severely limit your quality of life, and negatively affect your mental state as a result.

This is where joint supplements can be of massive benefit. Not only do they help your joint pain and lack of mobility directly, but they also improve your overall quality of life. You will feel more comfortable with other people without the distractions of chronic discomfort.

Depending on the severity of your condition, you may even be able to participate in sports and exercises and other activities that you enjoy without experiencing pain. This all contributes to an improved mental state.

Role of Joint Supplements in Managing Osteoarthritis

Joint supplements can play an important role in managing osteoarthritis. They are a part of a broader approach to treating pain, stiffness, and long-term joint health, which also includes your diet, physical activity, sleep, and lifestyle modifications such as sun exposure, cold-hot therapy, massages, and so on.

It is important to realize that joint supplements are not end-all, be-all when it comes to osteoarthritis relief—especially in severe cases. But they can significantly contribute to lessening of your symptoms.

You might follow a osteoarthritis relief therapy prescribed by your doctor, such as NSAIDs, corticosteroid injections, and physical therapy. Perhaps you had a surgery. In all of these cases, a quality joint supplement can help—improving the effectiveness of therapy.

Optimal Joint Supplements for Osteoarthritis Sufferers

When choosing a joint supplement, you have the option between choosing a single ingredient, such as glucosamine, or chondroitin, or omega-3 fatty acids, or you can buy multiple ingredients and take them together. The combination of multiple joint supplement ingredients tends to work better because of synergy and a broader range of benefits.

Related: Tailoring Joint Supplement Regimens for Advanced Osteoarthritis Management

You can also pick a pre-made joint supplement which was formulated by experts to contain proven ingredients in effective amounts. For now, we will have a look at single ingredients and recommended brands. Note that I am not affiliated with nor sponsored by any of the brands mentioned in this post.

Glucosamine

The three reputable glucosamine brands I recommend include:

1. NOW Foods Glucosamine: 2000 mg of glucosamine HCl per serving (contains shellfish), recommended value for money option, available on iHerb and Amazon.
2. Doctor’s Best Vegan Glucosamine with GreenGrown® Glucosamine: 1500 mg of glucosamine HCl per serving, recommended vegan option and for those with shellfish allergies, available on iHerb, Amazon, and The Vitamin Shoppe.
3. Thorne Glucosamine & Chondroitin: 500 mg of glucosamine sulfate with added 250 mg of chondroitin sulfate (bovine) per serving, the most premium option, available on Amazon and iHerb.

Chondroitin

The three reputable chondroitin brands I recommend include:

1. BulkSupplements Chondroitin Sulfate: 750 mg of chondroitin sulfate per serving, the best value for money option, pure chondroitin powder with no additives or other ingredients, available on Amazon and Bulk Supplements’ website.
2. NOW Foods Chondroitin Sulfate (bovine cartilage): 1200 mg of chondroitin sulfate per serving, the best high-dosed option, available on iHerb and Amazon.
3. Thorne Glucosamine & Chondroitin: 250 mg of chondroitin sulfate with added 500 mg of glucosamine sulfate per serving, the most premium option, available on Amazon and iHerb.

MSM

With MSM there are many good brands to choose from, including LifeExtension, BulkSupplements, Lake Avenue Nutrition, and Jarrow Formulas, but the two that I recommend are:

1. Doctor’s Best MSM with OptiMSM: 3000 mg per serving, recommended high-quality MSM powder and the best value for money overall, available on iHerb and Amazon.
2. NOW Foods MSM: 1000 mg per serving, recommended capsule-version MSM, available on iHerb and Amazon.

Curcumin

Curcumin quality can vary more drastically between brands than other joint supplements like glucosamine and chondroitin. Here is a comparative snapshot of curcumin supplements I recommend:

1. Doctor’s Best High Absorption Curcumin: 1000 mg per serving, the best value for money option, available on Amazon and iHerb.
2. Thorne’s Meriva Curcumin Phytosome: 1000 mg per serving, recommended premium option, available on Amazon and iHerb.
3. NatureWise Organic Turmeric Curcumin: 500 mg of curcuminoids per serving, recommended budget option, available on Amazon and iHerb.

Boswellia Serrata

1. BulkSupplements Boswellia Serrata: 1000 mg per serving (20:1 extract), the best value for money and overall option, available on Amazon and the official website.
2. NOW Foods Boswellia: 500 mg per serving standardized to contain a minimum of 65% boswellic acids, recommended budget capsule option, available on Amazon and iHerb.
3. Thorne Research Boswellia Casperome® Phytosome: 350 mg per serving, recommended premium option, available on Amazon and iHerb.

Hyaluronic Acid

1. Doctor’s Best Hyaluronic Acid + Chondroitin Sulfate with BioCell Collagen: 100 mg of HA per serving, the most advanced and best option overall, available on Amazon and iHerb.

Preventing Osteoarthritis Progression With Joint Supplements

While inconclusive, research suggests that joint supplements may slow progression of osteoarthritis.^{12 13}

These natural products not only offer an effective and safe osteoarthritis relief, but they may also reduce the chances of the condition worsening in the long run.

With the correct approach and advice from your doctor, you can find a joint supplement that can be an important part of your strategy of combating osteoarthritis.

References

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