Joint Effort: The Best Supplements For Arthritis

Arthritis is a painful and often debilitating condition that affects millions of people worldwide, making everyday activities a challenge. To put it bluntly, arthritis causes pain and inflammation in your joints. Whether one is dealing with osteoarthritis or rheumatoid arthritis, managing inflammation and protecting joint health becomes crucial to maintaining mobility and reducing discomfort. 

While there is no known cure for arthritis, there are several supplements that can help alleviate symptoms and support joint function. From glucosamine and chondroitin to curcumin and omega-3 fatty acids, these powerful nutrients are backed by research that suggests they may offer much-needed relief. 

So, let’s explore the best supplements for arthritis, shedding light on how each one works and how they can support your journey to better joint health.

Glucosamine 

Glucosamine, an amino sugar naturally produced by the body, plays a crucial role in creating the building blocks of tendons, ligaments, cartilage and even the fluid that cushions your joints. It’s consequently no wonder that glucosamine supplements have become a go-to for those dealing with various forms of arthritis. 

Although the exact mechanisms of glucosamine aren’t fully understood, it has been shown to effectively reduce inflammation from everyday activities, promoting the smooth and healthy functioning of joints. 

In a small study involving 18 adults, a supplement containing 1,500 mg of glucosamine hydrochloride reduced C-reactive protein (CRP) levels, a key marker of systemic inflammation, by 23% compared to a placebo.

Perhaps more impressively, however, several studies indicate that supplementing with glucosamine may not only slow the breakdown of cartilage over time but also actively support its repair and maintenance. 

For instance, one study revealed that taking 1.5–3 grams of glucosamine daily for three months led to a significant reduction in cartilage breakdown among college football players and professional rugby players. 

So, if you’re struggling with arthritis, adding glucosamine to your supplement regimen could give your joints the extra support they need.

Chondroitin 

Another naturally occurring compound often paired with glucosamine in a single supplement is chondroitin. Also known for its natural anti-inflammatory properties and its ability to slow cartilage breakdown, chondroitin is widely regarded as highly beneficial for those with arthritis. 

In a randomised study involving 604 participants with knee osteoarthritis, researchers compared the effects of taking 800 mg/day of chondroitin sulphate, 200 mg/day of a popular non-steroidal anti-inflammatory drug (NSAID) and a placebo. After six months, the group taking chondroitin sulphate reported pain relief on par with the NSAID and significantly better outcomes than the placebo, underscoring its potential as an effective option for joint pain management.

While glucosamine and chondroitin supplements can be taken individually, they are often combined into a single supplement; a formulation that has been more thoroughly studied and shown great promise in supporting joint health. 

However, definitive conclusions concerning the effectiveness of glucosamine, chondroitin, or a combination of the two in treating osteoarthritic pain cannot be made due to inconsistencies in research findings and variations in study quality.

MSM

MSM, or, scientifically speaking, methylsulfonylmethane, is a popular nutritional supplement well documented for its anti-inflammatory properties. 

It’s time to get slightly scientific, so hang on for a second! MSM tackles inflammation in the body by:

1. Inhibiting NF-kB, a protein complex involved in inflammatory responses
2. Reducing the production of cytokines (signaling proteins linked to systemic inflammation)
3. Increasing levels of glutathione, a potent antioxidant produced by your body

Since MSM boasts these potent anti-inflammatory properties, it’s frequently chosen as a natural alternative to traditional medications for easing arthritis-related symptoms.

In a study involving 49 individuals with knee osteoarthritis, participants who took 3.4 grams of MSM daily for 12 weeks experienced significant reductions in pain and stiffness, along with improved physical function, compared to those given a placebo.

Moreover, MSM can amplify the effectiveness of other popular supplements used to treat arthritis, including glucosamine sulphate, chondroitin sulphate, and boswellic acid (more to come on this).

Given all this, it’s no wonder MSM is a staple ingredient in many supplement formulas aimed at enhancing joint health.

Curcumin

Curcumin, the vibrant yellow compound responsible for turmeric’s distinctive colour, is yet another component of nearly every joint support complex currently on the market.

It seems to work by actively targeting specific molecules or pathways that regulate the cell cycle. It also inhibits inflammatory cytokines and enzymes, notably cyclooxygenase-2 (COX-2), which is the target of the pain reliever celecoxib (Celebrex).

This explains why studies have highlighted that curcumin could have considerable benefits for those suffering with osteoarthritis. For example, a review in 2021 of 15 randomised controlled trials demonstrated that curcumin alleviated osteoarthritic pain and stiffness as effectively, if not better, than various NSAIDs.

Research also indicates that low doses of curcumin may create a balance between the T cells that drive inflammation and those that provide protection. Achieving this balance is crucial as an imbalance is believed to contribute to lupus, rheumatoid arthritis and other autoimmune conditions.

In a small randomised controlled trial, twice-daily doses of either 250 or 500 mg of curcumin significantly outperformed a placebo on all measures. The results included: 

• Reduced disease activity
• Lower inflammation markers
• Decreased rheumatoid factor levels.

Whether consumed through turmeric or as a standalone compound, curcumin holds great promise for easing arthritis-related pain.

Boswellia 

Boswellia, also known as Indian Frankincense, has a long history of use in Asian and African folk medicine. Modern research has uncovered its potential to effectively address chronic inflammatory illnesses and a variety of other health conditions.

Studies suggest that boswellic acid may block the production of leukotrienes, molecules linked to inflammation, offering a promising natural approach to managing inflammatory issues.

It’s, therefore, hardly surprising, that research has proven boswellia as an effective treatment for the pain and inflammation caused by osteoarthritis. 

One 2003 study found that all 30 people with osteoarthritic knee pain who received boswellia reported a:

• Decrease in knee pain
• Increase in knee flexion
• Increase in how far they could walk

Studies on the potential benefits of boswellia for rheumatoid arthritis (RA) have delivered mixed results. Some suggest it may help reduce joint swelling, while others indicate it could interfere with the autoimmune process, positioning it as a promising therapy source.

For those battling arthritis-related pain, trying Indian Frankincense (which sounds far more exciting than it is in reality) might offer some much-needed relief.

Hyaluronic Acid

Hyaluronic acid is a natural component of the body, playing a crucial role as a lubricant for joints. As a result, individuals with osteoarthritis often experience low levels of hyaluronic acid in their joints, making supplementation a potentially effective solution.

Taking hyaluronic acid as a supplement has been shown to alleviate joint pain and enhance mobility.

Indeed, a 2020 clinical trial involving 60 individuals with knee osteoarthritis revealed promising results. Over 8 weeks, participants were given either a supplement or a placebo. Those who took the supplement experienced significant reductions in pain and stiffness, along with improved joint function.

So, when you’re considering a joint support complex for arthritis, it’s worth checking if hyaluronic acid makes the ingredients list.

Omega-3 Fatty Acids

Omega-3 fatty acids from fish oil have been extensively researched for decades for their role in heart health and cognitive function. Recently, however, scientists have turned their focus toward exploring their potential benefits for rheumatoid arthritis.

For instance, an analysis of 70 studies on fish oil and other dietary supplements revealed impressive results for individuals with RA. Fish oil was shown to significantly: 

• Reduce disease activity
• Alleviate pain
• Ease morning stiffness

Even more remarkably, patients who took fish oil supplements experienced enhanced responses to disease-modifying antirheumatic drugs (DMARDs) and achieved remission faster.

Notably, higher doses of fish oil (over 2.6 grams per day) delivered the greatest results, lowering inflammatory biomarkers while also suppressing inflammatory immune cells and proteins. Patients taking these higher doses were also often able to discontinue nonsteroidal anti-inflammatory drugs (NSAIDs), enjoying sustained reductions in disease activity for nearly eight months.

While further research is needed to draw definitive conclusions regarding the effectiveness of fish oil in helping people with arthritis, the early results are undeniably encouraging.

The Bottom Line

While there is unfortunately no known cure for arthritis, the condition doesn’t necessarily get worse over time and there are a number of treatments available. From medication to supportive therapies such as hot or cold packs, those suffering from arthritis can get relief. 

However, supplements, though often underestimated, might hold the key to finding relief. The ingredients mentioned above have demonstrated considerable potential in alleviating arthritis symptoms, and this is especially true when used in combination.

Although further research is needed to confirm the full extent of these supplements’ effectiveness in easing arthritis-related pain, the early findings are undeniably encouraging.