6 Supplements for Menopause Joint Pain Relief

Feeling achy and creaky in your golden years is one thing. But during perimenopause, when you’re still in your prime? Recent research suggests many women start experiencing more joint pain in perimenopause (1). 

Like most perimenopause symptoms, joint pain during this life phase varies. “Joint pain can be limiting for some women, but completely life-altering for others,” says Bruce Dorr M.D., Senior Medical Advisor at Biote. And as estrogen declines, it may get worse. 

The good news: Research points to several supplements that might ease joint discomfort.

About the Experts

Melissa Mitri, M.S., R.D., is a registered dietitian and owner of Melissa Mitri Nutrition. She specializes in nutrition for longevity. 

Richina Lukes-Milledge is a Board Certified Adult Nurse Practitioner and owner of L’Elite MediSpa, who specializes in longevity. 

Bruce Dorr, M.D., OB-GYN, is a Senior Medical Advisor at Biote and head of the OB-GYN department at Littleton Hospital. 

Kathleen Jordan, M.D. is the Chief Medical Officer at Midi Health, where she specializes in caring for women in midlife.

Menopause Joint Pain

Menopause is associated with hormone changes, including a decline in estrogen, which leads to symptoms like hot flashes, night sweats, mood changes, and changes in sexual function. Joint pain isn’t always mentioned, but it’s quite common. 

A recent review suggests that 50 percent of women report joint discomfort during menopause (2). Another says 70 percent of women will experience a range of musculoskeletal symptoms (including joint pain)—called the musculoskeletal syndrome of menopause—and up to 25 percent will be disabled by them through the transition from perimenopause to postmenopause (3).

The drop in estrogen levels impacts various systems in the body, including the musculoskeletal system, explains Richina Lukes-Milledge, a board-certified nurse practitioner. “During menopause, the decline in estrogen can lead to increased inflammation and a decrease in the production of collagen and other substances that support joint structure and function.” This can result in joint pain, stiffness, and discomfort, particularly in weight-bearing joints like the knees, hips, and spine, she adds. 

Best Supplements to Relieve Menopause Joint Pain

Below are the top six supplements to help support healthy joints during menopause. 
Keep in mind: “Unlike traditional prescription pain meds or NSAIDS that are largely designed to give immediate relief, supplements can take several weeks for the effects to kick in,” says Kathleen Jordan, M.D., Chief Medical Officer at Midi Health. So be patient and consistent if you decide to take a supplement to support joint health.

Vitamin D

Vitamin D plays a role in bone and joint health, including helping the body absorb calcium (4). “Having lower levels of vitamin D is associated with increased joint pain in those over 50, particularly in the hips and knees (5),” says registered dietitian, Melissa Mitri, M.S. R.D.

However, a 2023 review suggests that vitamin D supplementation only seems to help relieve joint pain if you’re already deficient (6). Get your vitamin D levels checked to help determine if you need to supplement and whether it can help relieve your discomfort.

Glucosamine and chondroitin

Glucosamine and chondroitin are naturally found in cartilage and play a role in its structure and function. As supplements, they’re commonly taken together to help reduce inflammation caused by osteoarthritis or joint degeneration (7). Lukes-Milledge adds that they “support the repair and maintenance of cartilage, which cushions the joints and reduces friction.” 

A 2019 study found that glucosamine and chondroitin sulfate supplements (along with regular bone health exercises) significantly improved bone mineral density and muscle strength in postmenopausal women, while also reducing joint pain and stiffness (8).

Omega 3

Omega-3 fats, particularly EPA and DHA found in fatty fish, have anti-inflammatory benefits which may help reduce joint pain. “Omega-3 deficiency can also make it difficult for hormones like estrogen, testosterone, and thyroid to get into the cells to work effectively,” says Dorr.  

A 2020 study found that postmenopausal women who took 1,000 mg of omega-3 daily for 12 weeks reported reduced menopause symptoms, including joint pain and stiffness (9). You can get your fill by eating fatty fish, flax, or walnuts, but if you aren’t a fan of these foods, you may want to consider a supplement. 

Curcumin

Cytokines play an important role in cell communication, but some are pro-inflammatory. High levels of pro-inflammatory cytokines have been associated with joint pain (10). “Curcumin interferes with these inflammatory pathways, reducing cytokines,” says Jordan. 

You can get more curcumin by eating turmeric (if you were looking for an excuse to eat more curry, you’re welcome). But it can be hard to get enough curcumin through food since it’s poorly absorbed. Studies suggest doses between 150 to 1500 mg of curcumin might help minimize joint pain, and supplements with piperine improve absorption (11). 

Collagen

Collagen is a protein that supports the structure and elasticity of cartilage, which is essential for keeping joints cushioned and moving smoothly. But as we age, we naturally lose collagen, which can lead to joint discomfort.

Research shows that collagen supplements might help ease that discomfort and protect the collagen you already have (12, 13). “Choosing a hydrolyzed collagen supplement (a more easily digestible form of collagen) can protect cartilage, improve joint function, and decrease joint pain,” says Mitri. 

Vitamin K

Low levels of vitamin K have been linked to an increased risk of osteoarthritis and joint pain because it reduces inflammation and prevents calcium buildup in soft tissues which can harden and tighten muscles, making movement more painful (14). 

Vitamin K is easy to get from your diet. What’s more, supplements may not provide the same benefits as vitamin K foods, because food contains other nutrients that help with absorption. Jones recommends eating more leafy greens, broccoli, eggs, and blueberries to meet vitamin K needs.

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Other Ways to Relieve Menopause Joint Pain

Supplements aren’t the only way to relieve joint pain. Here’s what else experts recommend for keeping joints healthy and pain-free during menopause.

Exercise

Exercise can help strengthen joints and the muscles that support them. Light movement such as walking, cycling, swimming, and stretching, can replenish joint lubrication, making them less stiff and painful.

To increase joint fluidity, try a combination of strength training, low-impact aerobic exercises, and flexibility exercises. Aim for at least 150 minutes of aerobic activity and 30 to 60 minutes of strength training three times a week (15) for maximum benefits. 

Maintain a healthy weight

Weight gain can put extra stress on bones and joints, which can lead to increased pain and stiffness. If you need to lose weight, studies suggest even a small amount of weight loss (about five percent) can relieve pressure on the joints (16). 

Try heat or ice

The best choice between heat and ice depends on the cause of the joint pain. Heat increases blood flow, bringing oxygen and nutrients to the area to promote healing and relief. Ice is better for acute pain, helping to numb the area and reduce inflammation. 

Reduce stress

Research suggests that stress can trigger hormonal responses, like increased cortisol, which may heighten the perception of pain (17). Stress-relieving techniques such as mindfulness, meditation, and engaging in activities you enjoy can help reduce stress and ease discomfort. 

Can Hormone Replacement Therapy Help With Menopause Joint Pain?

Hormone replacement therapy (HRT) might help ease joint pain. One study in the journal Menopause found that women who took estrogen-based HRT for a year had less joint pain compared to the placebo group (18).

Estrogen strengthens bones, lubricates joints, and reduces inflammation. When estrogen levels drop, you lose that protection, explains Jordan. “Restoring estrogen levels can help with hormonally triggered joint pain and guard against osteoporosis (19).” 

However, whether HRT can help with joint pain specifically will depend on the underlying cause. Autoimmune diseases like rheumatoid arthritis or lupus, and conditions like osteoarthritis are also linked to joint pain.

“While HRT can be effective for many women, it is not suitable for everyone. The decision to use hormone therapy should be made in consultation with a healthcare provider,” says Lukes-Milledge.