Top 7 Supplements for Arthritis Relief: Expert-Approved Solutions

Millions of people suffer from joint inflammation, popularly called arthritis. Arthritis is of various degrees, with the most common form being osteoarthritis, which affects almost one out of four people in the United States.

While there's no single cure, several nutritional supplements have shown promise for relieving pain, stiffness, and other arthritis symptoms. 

In this article, we'll discuss some of the top supplements that have been found to offer arthritis pain relief as recommended by experts. 

1. Vitamin D

Analyses have shown that vitamin D deficiency may be linked to the development of osteoarthritis and autoimmune arthritis, like psoriatic arthritis and rheumatoid arthritis (RA). 

Furthermore, a 2023 study published on ScienceDirect shows that active replacement of Vitamin D significantly reduces pain, reduces disease activity, and improves overall general health. So, if you have arthritis pain or are at high risk for arthritis, you may be vitamin D deficient.

If your doctor determines you are deficient in this nutrient, you should start taking a vitamin D supplement.

Studies and investigations so far are inconclusive. It's not clear yet whether vitamin D supplementation can stop arthritis from developing or alleviate arthritis symptoms; however, eating a diet rich in this nutrient or taking supplements like  Why Not Natural Vitamin D3-K2 formula with 10,000 IU  may be helpful and contribute to your general well-being.  

2. Omega-3 fatty acids

Omega-3 fatty acids found in fish oil or flax seeds, if you follow a vegetarian or vegan diet, have anti-inflammatory properties. Studies have indicated that these properties can reduce joint inflammation and pain in those with rheumatoid arthritis. 

Getting a therapeutic level of omega-3 through food can be difficult unless you eat fatty fish, such as salmon and mackerel, two or more days a week. Taking a supplement may also help ensure you meet a therapeutic level.

Note that taking omega-3 three daily may increase your risk of bleeding and may not be appropriate if you take a blood thinner, such as warfarin. Also note that while fish oil or flax seeds contain omega 3, they differ. 

For example, fish oil contains the active EPA [eicosapentaenoic acid] and DHA docosahexaenoic acid, while flax seeds contain alpha-linolenic acid [ALA].) Moreover, because only a very small amount of ALA is converted into EPA and DHA, it’s likely that taking EPA- and DHA-rich fish oil supplements will provide more clinical benefits than flaxseed oil.

Also, more than flax seeds, more quality reviews or studies that support fish oil’s anti-inflammatory effects and its impact on improving heart disease risk indicators, such as lowering triglycerides and boosting cholesterol levels, positively impacting arthritis.

However, fish oil supplements may not be for everyone. Some may contain small amounts of fish or shellfish proteins that some people may be allergic to. 

Because of this, many fish oil supplement products contain the warning label, "Avoid this supplement if you are sensitive to fish or shellfish" on the packaging. In such cases, flaxseed oil may be the more suitable choice for those with a fish or shellfish allergy and those following a vegetarian or vegan diet.

3. Glucosamine and chondroitin sulfate

These two are natural compounds found in human cartilage. Glucosamine helps prevent bones from rubbing against each other and causing pain and inflammation. It is also touted as being able to delay cartilage breakdown, relieve arthritis pain, and make joints more mobile. 

Chondroitin, on the other hand, is a building block of cartilage. So, it may also help prevent cartilage breakdown from osteoarthritis. Clinical research has also discovered that chondroitin can manage joint pain and stiffness in people with osteoarthritis.

Glucosamine and chondroitin sulfates are popularly sold as pain relievers for arthritis and as treatments to reduce joint stiffness.

Many supplements to treat joint pain contain glucosamine, one of the most well-studied supplements for osteoarthritis. However, despite these clinical studies, there are still some questions about how well it works, and doctors' opinions vary.  

Glucosamine must be avoided by anyone allergic to shellfish since it is obtained from shrimp, crab, and other crustaceans. Lastly, before starting any supplement regime, talk to your doctor to ensure the supplement's contents and dosage suit your condition and won't counter any other medications and supplements you take. 

If you don't, it can be dangerous as some supplements can cause severe health problems if they are taken at high doses or mixed with other supplements and medications.

You may also like: 11 Essential Supplements for Intermittent Fasting: What to Take and When.

4. Curcumin 

Curcumin is the active ingredient or compound found in the Indian staple turmeric. It is a very potent antioxidant with anti-inflammatory qualities, making it a potentially beneficial supplement for individuals who have arthritis.

A 2023 systematic review and meta-analysis evaluating over 500 studies showed that the supplement reduces inflammatory levels and clinical symptoms in patients with rheumatoid arthritis. However, more data are needed to confirm these findings.

One drawback to curcumin is that it is difficult to absorb, so you want to take it with a source of fat.  This is also why you may find some curcumin supplements in an oil base.

5. Collagen

Collagen is a type of nutritional supplement made from animal or fish tissue. It's rich in amino acids that support joints, tendons, bones, ligaments, and the skin. 

There are several types, but native and hydrolyzed collagen are the most studied types of collagen for joint health. 

Native collagen works through an immune-mediated mechanism. The body recognizes specific parts of the collagen and reduces inflammation and tissue catabolism at an articular level. Hydrolyzed collagen, conversely, contains biologically active peptides that can be absorbed into the joint tissues and exert chondroprotective effects.

Although collagen's role in treating osteoarthritis has been mixed, a 2016 review found that it may help with osteoarthritis [OA] by increasing bone mineral density, protecting cartilage, and relieving pain. It is important to note that this type of supplement is typically not suitable for vegetarians or vegans.

Please remember that collagen supplements may have side effects. For example, research suggests they may contribute to gastrointestinal side effects, including:

• Gas
• Bloating
• Stomach discomfort
• Nausea 

Hence, as with any medication or supplement, remember to discuss collagen supplements with your healthcare team before taking them. 

Why Not Natural offers organic Liquid Marine Collagen Drops plus Biotin. Our collagen supplement is easily absorbed by the body and helps improve skin, nail, and hair growth and reduce joint pain.

6. SAMe

SAM-e (S-adenosyl-L-methionine) is a natural compound produced in the body (liver) from an amino acid called methionine. It has several functions, including helping the production and repair of cartilage.

It has anti-inflammatory properties that enable cartilage protection and joint pain-relieving effects. Although research is inconclusive, a study by the National Center for Complementary and Integrative Health [NCCIH] shows SAMe appears to be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in improving pain and joint function affected by arthritis, particularly osteoarthritis, with fewer side effects.

When taken as a supplement, SAM-e, beyond helping with pain caused by osteoarthritis, also helps with symptoms of depression.

SAMe is often taken in doses of 200 to 400 mg thrice per day. Keep in mind that it may take a few weeks to notice results. 

7. Vitamin B complex

Vitamin B complex is a form of non-antioxidant vitamin that helps with energy production, neurological function, and cellular health. Deficiency in certain B vitamins, particularly B12 and B9 (folic acid), has been linked to an increased risk of arthritis.

Several studies have revealed that vitamin B12 plays a role in controlling bone metabolism. Another research showed that people with osteoarthritis problems have a low intake of folic acid (vitamin B9).

Although it is reasonable to think that supplementing with these vitamins should help, it is not yet fully understood how this type of vitamin may treat arthritis-related conditions. 

Still, evidence from trials indicates that vitamins B3, B9, and B12 might be beneficial for treating osteoarthritis (OA), particularly in improving joint mobility and hand grip.

If you are experiencing arthritis symptoms, you might want to try Why Not Natural's B-Complex. Our B complex contains all eight B vitamins for overall wellness.

FAQs

Here are the answers to some of the most commonly asked questions concerning supplements for arthritis: 

Which vitamin deficiency is linked to arthritis?

Deficiencies in vitamin D, B vitamins (particularly B12 and folic acid), and zinc have been associated with increased severity of arthritis symptoms.

Can omega-3 stop arthritis symptoms?

Since omega-3 fatty acids are not a cure, they can't stop arthritis. However, their anti-inflammation properties have been shown to reduce stiffness, pain, and inflammation associated with the condition.

What factors aggravate arthritis?

Factors such as age, gender, previous injury, lack of exercise, obesity,  smoking, and a diet high in processed foods can aggravate arthritis symptoms. Additionally, some types of arthritis run in families. If some persons in your family have suffered from this health problem before, chances are you are likely to develop arthritis.

Are eggs beneficial for arthritis?

Aside from being a great source of protein, eggs are a natural vitamin D and omega-3 source. Vitamin D and Omega-3s have been shown to have an anti-inflammatory effect, essential for maintaining joint health. However, note that the results will differ if you have an egg intolerance or sensitivity. Please speak with your doctor if you have concerns.

What drink should I avoid if I have arthritis?

Avoid soda, fried foods, refined carbohydrates, saturated fats, and artificial sweeteners. These foods can increase inflammation and worsen arthritis symptoms.

Should I eat rice if I have arthritis?

While white rice isn't necessarily detrimental, focusing on healthier carbohydrate sources like whole grains rich in fiber, vitamins, and minerals is more beneficial for overall health and potentially managing arthritis.

What is the best breakfast for someone with arthritis?

A balanced breakfast rich in protein, healthy fats, fiber, and anti-inflammatory nutrients like omega-3s and antioxidants is ideal. Examples include eggs with whole-wheat toast and avocado, oatmeal, coffee, and green tea.

Which fruit is best for managing arthritis?

All fruits have health benefits, but some have more disease-fighting properties than others. Examples include berries, cherries, watermelon, and citrus fruits, which are rich in antioxidants and can help reduce inflammation in arthritis.

Takeaway: Use effective supplements to manage arthritis symptoms 

Managing arthritis can be challenging, but incorporating the right supplements into your routine can significantly improve your quality of life. While not a magic cure, these expert-approved supplements have shown promise in reducing joint pain, inflammation, and stiffness associated with arthritis.

Please understand that supplements are not a quick fix for your arthritis pain and are most effective when used alongside prescribed medication. Also, remember that everyone is unique, so what works for one person may not work for another. Hence, consult a doctor before using any supplements, particularly if you take any medication.

Ready to take the first step towards a more comfortable life? Explore Why Not Natural's range of high-quality, natural supplements designed to support your joint health. Our products are crafted carefully, using pure ingredients to deliver your desired results.

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