Best Supplements for Osteoarthritis

Listen to this article on Spotify, or watch it on YouTube.

Dealing with osteoarthritis can be quite a challenge, and if you’re searching for alternatives to painkillers, supplements might be a viable option.

But it’s important to note that they can influence the condition in different ways. In this video, we’ll see how effective these supplements are in addressing osteoarthritis at three different levels:

1. We’ll consider the surface level. Can these supplements help to alleviate pain and reduce the need for painkillers?
2. At a deeper level, can they enhance joint function and contribute to better mobility?
3. At the most profound level, do these supplements have the potential to positively impact joint structure? And can they help minimize joint narrowing and slow down the progression of the disease?

Let’s find out.

How I rank them

I’ve looked into many research papers that focus on actual human trials of supplements. I’ve skipped over theoretical studies involving animals or cells. My main focus is on research that demonstrates actual benefits in people.

I’ll be categorizing these supplements based on how strong the evidence is of treating osteoarthritis. I’ve compiled a list of the top 10 supplements that, in my opinion, hold the most promise.

Also, it’s important to note that I’m only considering the research around consuming these supplements orally.

Many of these supplements have been applied topically as a cream or even injected, but I haven’t factored those aspects into my research.

Most useful

So, let’s begin by exploring the supplements that appear to offer the greatest potential for helping with osteoarthritis.

Glucosamine

Glucosamine supplements are most often derived from the shells of different shellfish. Shellfish-free glucosamine is extracted from various plant sources like corn.

Regardless of the source, there are three main types of glucosamine: glucosamine hydrochloride, glucosamine sulfate, and N-acetyl glucosamine.

Research has been conducted on all three forms, but among them, glucosamine sulfate appears to be the most advantageous.

It most consistently demonstrates reductions in pain and improvements in function, especially in cases of knee osteoarthritis.

In fact, some studies even suggest that glucosamine sulfate might alleviate pain similar to various pain medications, though it might take a bit longer to show its effects.

A specific type of glucosamine sulfate called crystalline glucosamine sulfate under the brand name Dona seems to offer the most benefits.

It could potentially even prevent the narrowing of joint spaces and slow down the progression of osteoarthritis.

However, it’s important to note that not all research shows positive outcomes, and glucosamine might not be as effective for severe, long-standing osteoarthritis.

From the overall research, the most effective form of glucosamine for osteoarthritis is likely pharmaceutical-grade crystalline glucosamine sulfate, although generic forms of glucosamine sulfate are also likely to be effective.

However, other forms of glucosamine, such as glucosamine hydrochloride, probably don’t have the same level of effectiveness.

SAMe

S-adenosyl-L-methionine, commonly known as SAMe, is a natural compound present in our bodies that plays a vital role in various metabolic processes.

Research indicates that using SAMe can help alleviate symptoms and enhance functionality in patients dealing with osteoarthritis.

In fact, SAMe is similar in effectiveness to non-steroidal anti-inflammatory drugs (NSAIDs), but with fewer associated side effects.

It is worth noting however, that the beneficial effects of SAMe might take a little more time to become noticeable.

Chondroitin

Chondroitin supplements are usually derived from natural sources like shark and cow cartilage. They seem to help ease osteoarthritis pain and enhance function to some extent.

The best results come when chondroitin sulfate is combined with glucosamine sulfate.

Using chondroitin sulfate over the long term appears to slow down degeneration and reduce joint-space narrowing.

Just like glucosamine, pharmaceutical-grade chondroitin products have demonstrated the most benefit in research, but unbranded chondroitin sulfate has also shown positive effects.

Moderately useful

Now, let’s talk about supplements that could still help with osteoarthritis, but the evidence for them isn’t as strong as the other ones I discussed earlier.

Avocado soy unsaponifiables

Avocado soy unsaponifiables (ASU) are a specific extract that comes from a mix of one-third avocado oils and two-thirds soybean oils.

ASU appears to decrease pain, improve function, and reduce the need for pain-relieving medication in people with knee and hip osteoarthritis.

When used for longer periods of time, it might slow down the progression of hip osteoarthritis and the narrowing of the joint space.

However, these benefits were observed in those who took ASU for at least 2 years, and it seemed to show more benefits in those with more severe osteoarthritis.

Collagen type II

Collagen, a crucial structural protein present in our bodies, forms the basis of various connective tissues like joints and skin.

Among the different collagen types, the key ones found in supplements are type 1 and type 2.

Collagen type 1 is predominantly found in skin, tendons, ligaments, and bones. On the other hand, collagen type 2 serves as the primary structural component of cartilage.

Studies indicate that both types of collagen can offer advantages for osteoarthritis. However, collagen type 2 seems to be more effective.

It consistently shows modest improvements in stiffness, pain, and function in individuals with knee osteoarthritis.

While using alternative forms of collagen, like collagen type 1 or collagen peptides, might provide some benefits, these may not be as significant as those associated with collagen type 2.

MSM

Methylsulfonylmethane (MSM) is a compound that occurs naturally in certain vegetables, fruits, grains, and milk.

When you take MSM, it can offer a slight improvement in joint function and help ease certain osteoarthritis symptoms like pain and swelling.

However, it doesn’t appear to have a significant effect on reducing stiffness.

Turmeric

Turmeric, along with its active compound curcumin, acts as a powerful anti-inflammatory agent.

Clinical studies reveal that extracts from turmeric can reduce knee pain and stiffness, enhance physical function, and lower the need for pain-relief medications.

However, it seems to be less beneficial for older patients and those who are heavier and more obese.

When we take turmeric by mouth, its absorption is quite limited. To make it effective in practical doses, it often needs to be combined with other substances like piperine extract or transformed into different forms such as Meriva.

Opting for these specialized or bioactive versions of turmeric is actually the most effective way to use it as a supplement.

In fact, research suggests that consuming raw turmeric extracts on its own might not yield the same level of benefits as these enhanced forms of turmeric.

Weakest benefits

Lastly, I’d like to talk about a couple of supplements that don’t have as strong evidence for osteoarthritis or have conflicting evidence, but could still be useful in certain situations, likely when combined with other more effective ingredients.

Boswellia serrata

Boswellia serrata is a tree that grows in India and Africa. Both the gum resin and the bark of this tree have been used for medicinal purposes. Yet, scientific research suggests that the gum resin is likely more effective when it comes to addressing osteoarthritis.

Some small-scale studies show that taking this resin may help reduce pain and enhance function in cases of knee osteoarthritis.

However, it’s important to note that these studies are not very well done – they suffer from quality issues like incomplete reporting, insufficient blinding, and other issues with how they’ve been carried out.

Devil’s claw

Devil’s claw, a plant native to South Africa, gets its name from the fact that its fruit has hooks resembling claws, which helps to spread its seeds by clinging onto passing animals. Interestingly, it’s the roots of this plant that are used for medicinal purposes and supplements.

Taking devil’s claw orally, either alone or alongside other medications, appears to be effective in reducing osteoarthritis pain.

It might also help with activities like walking, though the evidence for enhancing overall function in osteoarthritis isn’t very strong.

The studies that support these findings used a standardized powdered form of devil’s claw that contained a key active compound called harpagosides. Using non-standardized extracts or using the raw root itself may not be very effective.

Ginger

Based on clinical research, it seems that taking ginger extract can slightly help with pain for certain individuals dealing with osteoarthritis.

There have also been comparisons made between ginger and conventional pain medications, but ginger doesn’t seem to be as effective as these medications.

Some studies have demonstrated that ginger can enhance function in specific instances.

However, it’s important to note that all these studies used ginger alongside other components. So whether ginger can truly improve function for osteoarthritis on its own is still unknown.

What supplements should you take?

Now if you’re dealing with osteoarthritis, which supplements should you consider? Glucosamine sulfate, chondroitin sulfate, and MSM are commonly recommended, and there’s solid evidence suggesting that this combination can be beneficial.

However, it’s important to pay attention to the forms and quality of these ingredients. Using different forms or lower quality versions, even if they’re similar molecules, might not yield the same results.

Interestingly, many studies often combine various supplements based on how they work together.

For instance, glucosamine, chondroitin, collagen, and MSM are frequently taken in combination as they are believed to provide building blocks and supportive molecules to repair damaged joint cartilage and tissue.

On the other hand, turmeric, boswellia, devil’s claw, and ginger are sometimes combined due to their potential anti-inflammatory effects that can help reduce osteoarthritis-related pain.

At the very least, I’d recommend considering glucosamine and chondroitin. If pain continues to be a concern, you could think about adding SAMe or one of the herbal options.

However, remember that you aren’t limited to glucosamine and chondroitin – there are other choices to explore for managing your osteoarthritis.

It’s worth noting that supplements aren’t the only answer for osteoarthritis. Regular exercise also plays a vital role. Working with a physiotherapist to properly implement exercise can alleviate pain, enhance strength, and improve overall function.

If you’re dealing with excess weight, controlling your diet to shed pounds can significantly reduce pressure and inflammation on your joints.

Relying solely on supplements isn’t the most effective strategy for managing osteoarthritis. Regardless, I’m hoping that this review provides you with a strong starting point, based on evidence, to help you choose suitable supplements to manage your osteoarthritis.

Top supplement choices

• Avocado soy (ASU) – 1 cap / day
• Boswellia (5-Loxin) – 1 cap / day
• Boswellia (generic) – 1 cap / day
• Collagen (BioCell) – 1 to 2 caps / day
• Collagen (Type 2) – 1 cap / day
• Devil’s claw – 2 to 4 caps / day
• Ginger extract – 0.25 to 1 tsp / day
• Glucosamine (Dona) – 2 caps / day
• Glucosamine (generic) – 2 to 4 caps / day
• Glucosamine (joint combo) – 4 caps / day
• SAMe – 2 to 4 caps / day
• Turmeric (generic) – 2 to 4 caps / day
• Turmeric (Meriva) – 2 to 3 caps / day

Learn more about

• Exercising for Weight Loss
• Best exercises to lose belly fat

See also

• 
  Using Black Pepper To Boost Supplements
  Black pepper extracts are often added to boost the absorption of certain supplements such as turmeric, resveratrol, and lycopene.
• 
  Iron supplements: an overview
  There are many dietary and supplemental sources of iron. How well you can use those sources depends on how bioavailable the iron is.
• 
  Green Tea for Weight Loss: 2023 Update
  Green tea has many studied health benefits to support its use in obesity. However, the amount of weight you actually lose is small.
• 
  Best Supplements for Osteoarthritis
  Although things like glucosamine and chondroitin can help with osteoarthritis, the specific form and quality impacts their effectiveness.
• 
  Best Supplements for Menopause
  Soy, black cohosh, and vitex are useful for managing hot flashes, but other supplements can be more useful depending on what you experience.