Arthritis is a common condition that causes pain, swelling, and stiffness in the joints. The most common types of arthritis are rheumatoid arthritis (RA) and osteoarthritis.
RA is an autoimmune disease that causes inflammation of the joints, while osteoarthritis is a degenerative joint disease that results in joint stiffness and pain. Both types of arthritis can affect various body parts, including the hands, hips, knees, and spine.
From mild discomfort to severe pain, arthritis can affect people differently. Arthritis medication helps slow the progression of the condition and improve your symptoms. Supplements may also help manage your symptoms and improve your daily life.
1. Glucosamine and chondroitin
Glucosamine is a natural compound found in healthy joint cartilage and is often marketed as a supplement to help improve joint function and reduce pain.
Chondroitin is another natural compound found in cartilage. People often take it along with glucosamine to support joint health.
Some experts believe a combination of glucosamine and chondroitin can provide better relief of arthritis symptoms than either supplement alone. A 2018 analysis suggested that glucosamine and chondroitin reduced pain for knee osteoarthritis when taken together.
The researchers note that more studies are needed to determine how glucosamine affects knee function and joint health, and to evaluate the effect of glucosamine plus chondroitin.
As with any supplement, glucosamine and chondroitin may also have side effects. Some people may experience:
- gastrointestinal upset
- headaches
- drowsiness
In addition, people who are allergic to shellfish should avoid glucosamine, as it’s often derived from shellfish shells.
Both supplements may interact with blood-thinning medications that affect blood clotting, like warfarin. If a healthcare professional prescribes a blood-thinning medication, it’s important to speak with them before taking either of these supplements.
2. Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fatty acids found in fish oil and some plant sources, such as flaxseed and walnuts.
They have anti-inflammatory properties that can help reduce joint inflammation and pain. They may also help improve joint mobility and function.
A 2020 study found that omega-3 supplements were associated with a significant reduction in joint pain and stiffness, as well as an improvement in physical function in people with RA.
Although omega-3 supplements are generally considered safe, there are potential risks associated with their use. These include:
- digestive problems such as diarrhea, nausea, and abdominal discomfort
- allergic reactions such as hives, itching, or swelling among people with seafood allergies
3. Turmeric
Turmeric is a spice derived from the root of the Curcuma longa plant and often used in cooking. It’s also a popular dietary supplement. Researchers have studied its role in treating various health conditions, including arthritis.
A 2021 systematic review investigated the effects of curcumin (the active ingredient in turmeric) on knee osteoarthritis. The researchers found that curcumin was associated with a significant reduction in joint pain and stiffness.
The study also found that turmeric supplements may be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in reducing pain and improving physical function.
Potential risks associated with turmeric supplements include:
- gastrointestinal effects such as nausea, diarrhea, and stomach upset
- allergic reactions
4. SAM-e
S-adenosyl methionine (SAM-e) is a naturally occurring compound involved in several important biological processes in the body.
Studies that compared SAM-e supplements with NSAIDs found that SAM-e supplements were associated with a significant reduction in joint pain and stiffness in people with osteoarthritis.
The study also found that SAM-e supplements were generally well-tolerated and didn’t cause significant side effects.
Potential risks of SAM-e supplements include:
- gastrointestinal effects such as nausea, diarrhea, and stomach upset
- allergic reactions
Are some options better than others?
The effectiveness of arthritis supplements can vary depending on the individual and the type of arthritis they have. Some people may benefit more from certain supplements than others.
Natural arthritis treatments
In addition to supplements, several other natural remedies for arthritis can help you manage your symptoms. People often use these therapies in combination with conventional treatments, such as medication and physical therapy. Natural treatments include:
- Hot and cold therapy: Applying heat — from a heating pad — or cold — from ice packs — can help reduce inflammation and ease pain.
- Acupuncture: This traditional Chinese practice involves the insertion of fine needles into specific points on the body and can effectively reduce arthritis pain.
- Massage: Massage therapy can help relieve muscle tension and improve joint flexibility. It may also help reduce pain and improve overall well-being.
- Yoga: This mind-body practice involves physical postures, breathing exercises, and meditation. It can help improve flexibility, strength, and balance, reduce stress, and improve overall well-being.
While natural treatments can effectively manage arthritis symptoms, it’s important to talk with a doctor before trying any new therapies.
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