5 Supplements to Consider Taking When You Have Arthritis, According to Dietitians

Popping these may help move the needle on your pain and stiffness.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Just like the hinges of a door become rusty over time, making it trickier to open and close smoothly, arthritis can make it harder for joints to move freely without discomfort. If you have arthritis—a condition that affects about 1 in 5 U.S. adults, according to a report from the Centers for Disease Control and Prevention—you know how joint pain and stiffness can affect the things you do every day.

There are many types of arthritis, including osteoarthritis (caused by aging and wear and tear) and rheumatoid arthritis (an autoimmune condition). Both result in swelling, pain and a reduced range of movement.

Related: The 7 Best Anti-Inflammatory Snacks for Joint Pain, According to a Dietitian

It’s no surprise that in order to manage arthritis, many people turn to taking certain supplements to take the edge off their discomfort and restore some range of motion. While supplements won’t be a magic bullet to living a pain-free life with arthritis, they may help reduce inflammation or have other positive effects on the joints, especially when combined with an anti-inflammatory diet and regular physical activity.

5 Supplements to Consider Taking When You Have Arthritis

1. Omega-3 Fatty Acids

Omega-3 fatty acids, found abundantly in fish oil, are known for their anti-inflammatory properties, according to a meta-analysis in the journal International Immunopharmacology in 2022. By helping to decrease inflammation, these essential fatty acids may then play a role in alleviating joint tenderness and swelling, notes a review in the Mediterranean Journal of Rheumatology in 2020.

Look for a supplement that provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two long-chain omega-3 polyunsaturated fats, recommends Julie Upton, a registered dietitian in the San Francisco Bay area. Aim for a total of 500 milligrams per day of EPA + DHA.

2. Curcumin

Curcumin is the active ingredient in turmeric—it’s what gives the yellow spice its vibrant hue. The chemical is renowned for its anti-inflammatory properties, making it a potentially beneficial supplement for individuals suffering from arthritis.

In research, when compared to a placebo, curcumin supplementation has been found to help decrease inflammation levels and arthritis symptoms and delay disease progression, says Melissa Mitri, M.S., RD, owner of Melissa Mitri Nutrition. A systematic review and meta analysis in Frontiers in Immunology in 2023 evaluating over 500 studies showed that inflammation levels and clinical symptoms in patients with rheumatoid arthritis can be improved by curcumin supplementation, although more data is needed to confirm these findings.

3. Glucosamine and Chondroitin

Glucosamine and chondroitin supplements “may benefit someone with arthritis, as glucosamine is a natural compound found in cartilage, and chondroitin is a component of cartilage,” says Mascha Davis, M.P.H., RDN, author of Eat Your Vitamins. She explains that research suggests that these “supplements provide the body with the building blocks it needs to support healthy joints, potentially leading to a reduction in stiffness, pain and improved physical function for those with arthritis.”

4. SAMe (S-adenosyl-L-methionine)

SAMe (S-adenosyl-L-methionine) has garnered attention as a supplement for its potential role in addressing symptoms of arthritis, particularly osteoarthritis. “SAMe is a naturally occurring compound found in the cells of the human body that plays a role in the maintenance of cell membranes,” Davis explains. Although research is not conclusive, in general, SAMe appears to be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in improving pain and joint function, with fewer side effects, according to the National Center for Complementary and Integrative Health.

While SAMe is celebrated for its potential benefits, it’s crucial to be aware of its risks. Because SAMe can influence serotonin levels in the body, it can interact with antidepressant medications. Talk to your doctor about any potential medication interactions before starting a SAMe supplement.

5. Vitamin D

Vitamin D plays a critical role in maintaining bone health and regulating the immune system, which is particularly relevant for individuals suffering from arthritis. Research suggests that vitamin D supplementation can lead to a significant reduction in arthritis-related pain and inflammation. Data published in Arthritis Research and Therapy in 2023 showed that, among those with knee osteoarthritis who never underwent knee surgery, vitamin D supplementation was linked to modest improvement in knee pain, function and stiffness over five years.

Related: Rheumatoid Arthritis Meal Plan

Bottom Line

Arthritis can be a challenging condition to navigate, and it can have a profound impact on your quality of life. While every body reacts differently to interventions, there is evidence to suggest that consuming an anti-inflammatory diet, staying physically active and supplementing with key nutrients may help people with arthritis manage symptoms naturally. Some supplements to consider include curcumin, vitamin D and omega-3 fatty acids. As always, discuss taking any supplements with your health care provider first. And once you decide to start taking a particular supplement, be sure to confirm that the one you’re purchasing is third-party tested to ensure purity and quality.

Read the original article on Eating Well.