These Science-Backed Supplements May Help Ease Joint Pain, According to Experts

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We updated this article in May 2023 to add more information about each featured product, based on extensive research done by our team.

Anyone who’s experienced joint pain in their life knows how frustrating it can be. Even the most basic activities can be painful when your joint are stiff, inflamed, and achy. Although the pain can be temporary, like the kind of soreness you might feel after a long day being desk-bound, it can also stem from a chronic condition. In fact, about one in four adults with arthritis, or 15 million people, report experiencing severe joint pain. Thankfully, the best joint supplements might help.

Of course, for some people, relief can come in the form of over-the-counter medications like acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), and naproxen (Aleve), which can help lessen pain and reduce inflammation. However, long-term use of these painkillers can come with unpleasant side-effects.

That’s why many physicians suggest exploring other strategies to find relief. For example, eating a balanced diet rich in anti-inflammatory foods, strength training, and maintaining your ideal weight are “the most effective and proven way[s] to improve the symptoms of osteoarthritis,” says Elizabeth Matzkin, M.D., the surgical director of Women’s Musculoskeletal Health at Brigham and Women’s Hospital.

Meet the Experts: Elizabeth Matzkin, M.D., the surgical director of Women’s Musculoskeletal Health at Brigham and Women’s Hospital; Thomas Wnorowski Ph.D., a clinical and biomedical nutritionist and the lead researcher of the Neurolipid Research Foundation in Millville, NJ; Jordan Mazur, M.S., R.D., the coordinator of performance nutrition for the San Fransisco 49ers; Valentina Duong, A.P.D., owner of the Strength Dietitian; Kendra Clifford, N.D., a naturopathic doctor and birth doula at Uxbridge Chiropractic Centre in Ontario; Nicole M. Avena, Ph.D., a nutrition consultant and assistant professor of neuroscience at the Mount Sinai School of Medicine.

In addition to making lifestyle changes, some people turn to supplements to improve the health of their joints. But before you rush to the vitamin aisle of your pharmacy, beware: Not all of these supplements are the joint-relieving panaceas that they claim to be. And with so many options out there, sifting through the supplement aisle is definitely not a walk in the park—which is why we’ve done the work for you and found quality joint supplements recommended by medical pros to ease pain and improve your overall joint health. Before you shop, though, always consult your doctor and do your research to determine what’s best for you.

Ahead, check out expert-recommended supplements to help improve your joint health.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

Collagen Peptides Powder

“Taking 20 to 30 grams of high-quality collagen [peptides] is a good preventative measure to provide the body what it needs to synthesize collagen, an important protein for joint and ligament health,” says Jordan Mazur, M.S., R.D., the coordinator of performance nutrition for the San Fransisco 49ers. He prefers this brand which has been certified and tested by NSF International and contains 11.9g of collagen peptides per scoop.

Palmitoylethanolamide (PEA) Capsules

Though palmitoylethanolamide (PEA) is still being researched, some studies have suggested its potential for improving lower back pain and chronic pelvic pain. Nootropic Depot’s capsules are manufactured in facilities that are GMP-certified, with each capsule containing 400 mg of PEA. There is no recommended dosage for this particular nutrient, but 300 mg to 600 mg of PEA have been shown to be effective in certain cases. If you want to try this supplement, ask your doctor what dosage they recommend.

Boswellia Complex Capsules

This nutrient is best absorbed when combined with black pepper (or piperine), which this brand includes. Experts from the Arthritis Foundation suggest that 100 mg daily can help ease osteoarthritis pain. Tribe’s vegan capsules contain 112.5mg per serving. The company also produces its supplements in Good Manufacturing Practice (GMP) approved facilities.

Joint Collagen Tablets Advanced Formula + Boswellia

This product contains collagen, boswellia, and turmeric—three joint health powerhouses. Nicole M. Avena, Ph.D., a nutrition consultant and assistant professor of neuroscience at the Mount Sinai School of Medicine, likes Youtheory’s variety because the company has been in the collagen supplement game for a long time. “Their ingredients are sourced from all over the world to ensure the highest quality, and their products are manufactured in their own facility,” says Avena. Youtheory’s facility is also Good Manufacturing Practice (GMP) certified.

Omega Triple Super Strength Fish Oil Capsules

Blackmores’ fish oil contains 540mg of EPA and 36 mg of DHA, making it a solid choice among fish oil supplements. Bonus: This is an Australian brand, which is worth noting because the Australian government regulates “complementary medicines” (aka supplements) as rigorously as they do pharmaceutical drugs. Blackmore also makes their products in GMP-certified facilities, which is another major plus.

Super EPA & DHA Supplement

Thorne is a well-respected supplement brand that has had partnerships with the Mayo Clinic and has certifications from GMP and NSF. Its fish oil product “Super EPA” packs a decent serving of pain-relieving goodness: 425mg of EPA and 270mg of DHA per capsule.

Vitamin D3 Supplement

Nordic Naturals provides 1,000 IU of D3 that is non-GMO and third-party tested. The National Institutes of Health (NIH) recommends adults ages 19-70 get at least 800 IUs a day, which means this supplement’s got you covered.

Longvida Optimized Curcumin Capsules

Longvida comes recommended by Thomas Wnorowski Ph.D., a clinical and biomedical nutritionist and the lead researcher of the Neurolipid Research Foundation in Millville, NJ. It’s a “clean and effective source” of curcumin. This brand provides 400mg of “bioavailable” curcumin per capsule, which means your body will be able absorb most of the nutrients. The Arthritis Foundation says that the best dosage of curcumin to alleviate arthritis pain is 500 mg twice daily, but that amount might vary according to your needs.

Vegan Omega-3 DHA EPA

Omgea-3 fats typically come from fish, but vegetarians or vegans can still find omega-3 supplements that are suitable with their diet. This pick from Deva is vegan-friendly, providing 500mg of DHA and EPA derived from algae oil instead of fish. The supplements are also produced in an FDA-inspected facility under GMP regulations.

Devil’s Claw Dietary Supplement

This vegetarian formula contains 575mg of devil’s claw per capsule. While recommended dosages vary, experts at the Arthritis Foundation suggest adults take 750mg to 1,000mg three times a day. But again, consult your physician before deciding how much to take. Dosage aside, what’s great about Greenbush’s devil’s claw is that it was produced in FDA-inspected plants under GMP guidelines.

How to choose the best joint supplements

Just because a supplement has solid research backing it, that doesn’t mean whatever you find on the shelves of your pharmacy will be effective. For one thing, “products can have a wide range of dosages of their active ingredients,”says Kendra Clifford, N.D., a naturopathic doctor and birth doula at Uxbridge Chiropractic Centre in Ontario. “[But] in order for a supplement to work, there needs to be an effective dosage.”

While you can find general dosage recommendations from reliable sources like the Arthritis Foundation, an effective dose for you really depends on your condition, adds Clifford. A convo with your physician can help you figure out the right amount.

Once you nail that down, it’s time to select the brand. Keep in mind that the Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering “conventional” foods and drug products. You’ll want to find labels that have stamps of approval from third-party certification programs like Consumer Lab, NSF International, the US Pharmacopeial Convention (USP), or Good Manufacturing Practice to ensure that there are no harmful ingredients and that the product contains everything it claims to have.

Are joint supplements really effective?

It depends. In many cases, the research is mixed, so there are no definitive answers. For example, glucosamine and chondroitin are often touted for their joint pain-relieving abilities, but according to the American Academy of Orthopaedic Surgeons, these supplements are not much more effective than a placebo in treating arthritis pain. On the flip side, the Arthritis Foundation suggests otherwise and includes both glucosamine and chondroitin on its list of supplements that can help with arthritis symptoms.

The good news is, there are supplements out there that have less conflicting evidence, meaning they may be worth a try.

Which joint supplements have proven benefits?

So far, research shows that the supplements below may help improve joint pain and overall joint health:

✔️ Curcumin: This is the active compound in turmeric that gives the spice its flavor and color. It’s known for its anti-inflammatory effects, as it disrupts pro-inflammatory cells in the body, according to Wnorowski.

✔️ Boswellia: Boswellia serrata or Indian frankincense is one of those dark horses in the world of anti-inflammatories. According to the Arthritis Foundation, it works by blocking the enzymes that turn your food into the molecules that attack your joints. In 2018, researchers who conducted a systematic review of 20 osteoarthritis-relieving supplements found that boswellia extract was a standout for easing joint pain.

✔️ Collagen: One of the keys to preventing joint pain is to protect the cushy cartilage that protects your bones. Cartilage is partially made of a protein called collagen, which “plays a major role in the proper maintenance and strength of joint and ligament health,” says Mazur. A 2014 review suggests that collagen can protect cartilage, relieve pain, and potentially increase the strength of your bones.

✔️ Fish oil: The omega-3 fatty acids in fish oil have been extensively studied for their anti-inflammatory effects for many conditions, including arthritis. Some researchers have found that people suffering from osteoarthritis who took 200 mg of EPA and 400 mg of DHA (fish oil’s active ingredients) daily for 16 weeks experienced less chronic pain. Fish oil has also been proven to be an effective treatment for gout, a common but complex form of arthritis where symptoms tend to be more sudden and severe. For an effective fish oil supplement, you’ll want to find a brand that contains a minimum of 500mg of combined EPA and DHA, says Valentina Duong, A.P.D., owner of the Strength Dietitian.

✔️ Vitamin D: It won’t take the place of OTC painkillers, but it is vital for strong bones—including the ones that make up your joints. According to the National Institutes of Health (NIH), Vitamin D helps you absorb calcium, one of the major building blocks of your bones. It also regulates phosphate, which allows you to contract the muscles that move the bones of your joints.

Many of us need more of this essential nutrient. “Lower levels [of vitamin D] may result in bone, joint, and muscle pain,” says Kendra Clifford, N.D., a naturopathic doctor and birth doula at Uxbridge Chiropractic Centre in Ontario. “Bone aches can often be difficult to distinguish from muscle aches, therefore, vitamin D deficiency can be the direct cause of pain in many individuals.”

✔️ PEA: Palmitoylethanolamide was discovered in the 1950s as a potent anti-inflammatory, and it’s still being studied for its pain-relieving potential. Several studies have found that PEA can assist people with lower back pain and chronic pelvic pain. Clifford has found in her practice that PEA “is very well tolerated and can be used in at risk populations—such as those on a large number of medications—where typical pain relievers have a large number of adverse effects.”

✔️ Devil’s claw: Derived from a plant native to South Africa, this is a popular supplement in France and Germany to treat inflammation, arthritis, headaches, and low back pain. Taking devil’s claw for 8 to 12 weeks can reduce pain and improve joint function in people with osteoarthritis.

How we chose the best joint supplements

We consulted Elizabeth Matzkin, M.D., the surgical director of Women’s Musculoskeletal Health at Brigham and Women’s Hospital; Thomas Wnorowski Ph.D., a clinical and biomedical nutritionist and the lead researcher of the Neurolipid Research Foundation in Millville, NJ; Jordan Mazur, M.S., R.D., the coordinator of performance nutrition for the San Fransisco 49ers; Valentina Duong, A.P.D., owner of the Strength Dietitian; Kendra Clifford, N.D., a naturopathic doctor and birth doula at Uxbridge Chiropractic Centre in Ontario; and Nicole M. Avena, Ph.D., a nutrition consultant and assistant professor of neuroscience at the Mount Sinai School of Medicine. We also combed through countless ratings, reviews, and product specs online.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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