The 8 Best Joint Supplements of 2024
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Joint pain can make everyday activities like walking or gardening miserable. One of the leading causes of joint pain is arthritis, which affects around 21% of adults; not surprisingly, there’s an overabundance of joint supplements on the market. With so many options that claim to reduce joint pain and stiffness associated with arthritis and improve mobility, choosing the best supplement can be overwhelming.
Supplements such as curcumin, omega-3 fatty acids, and quercetin are popular choices to help reduce joint pain but also come with several other benefits, according to Caylee Clay, RDN CDN CYT, a registered dietitian who has lived with autoimmune joint pain for many years. While joint supplements can help those who already experience pain and stiffness, some may also help keep joints healthy, preventing or delaying arthritis symptoms.
We spoke with experts and researched the best joint supplements, using high-quality, evidence-backed ingredients to help keep joints healthy and reduce stiffness and pain so you can keep moving and doing what you love. Here are our top picks.
Many supplements on the market claim to help with joint pain and aches. We researched the top supplements commonly used to reduce joint pain and support healthy joints. Keep in mind that one size does not fit all, and you should speak with your healthcare provider before adding any new supplements to your regimen.
- Glucosamine: is naturally found in the body and is needed to help build tendons, cartilage, and fluid around joints. Glucosamine supplements may help reduce inflammation and help slow the loss of cartilage.
- Omega-3 Fatty Acids: help reduce inflammation in the body, which may slow the progression of joint diseases such as osteoarthritis and reduce joint inflammation and swelling in rheumatoid arthritis.
- Collagen: type II collagen supplements may reduce joint pain, improve movement, and slow cartilage deterioration in people with osteoarthritis. It may also improve mobility and reduce joint discomfort in people without arthritis.
- Methylsulfonylmethane (MSM): used to reduce inflammation, alleviating some arthritic symptoms like pain, swelling, and limited mobility.
- Curcumin is the bioactive compound in turmeric. It has powerful anti-inflammatory and antioxidant properties, acting similarly to NSAID pain relievers.
Whether you battle joint swelling and pain in your everyday life or hope to keep your joints healthy and mobile as you age, specialized supplements may offer the relief and support you need. Experts agree that these are the people who may benefit the most from taking joint supplements.
- Athletes: According to registered dietitian Katie Schimmelpfenning, RD, LD, and former Division 1 athlete and founder of Eat Swim Win, athletes, especially people who engage in high-impact sports, may want to consider a joint supplement. Research has found that athletes participating in these types of sports, like wrestling, hockey, and handball, have a greater risk of knee, hip, and ankle osteoarthritis. Supplements that keep joints healthy may offer some potential benefits.
- Inflammatory arthritis: Arthritis that develops from inflammatory diseases like rheumatoid arthritis and gout is accompanied by swelling, pain, warmth, and tenderness in the joints. Supplements that reduce inflammation and support joint health may benefit people with inflammatory arthritis.
- Osteoarthritis: The most common type of arthritis resulting from joint wear and tear. Supplements that help with collagen production, bone strength, and inflammation may be helpful.
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Each dose of Thorne’s Joint Support Nutrients includes glucosamine to support joint health and other nutrients, like Boswellia, curcumin, and MSM, to aid joint mobility, healing, and stiffness. Schimmelpfenning likes this supplement because it’s a comprehensive, high-quality formulation that supports various aspects of joint health.
Recent studies that analyzed the effectiveness of glucosamine on osteoarthritic knee pain found that glucosamine was more effective than a placebo at reducing pain symptoms, with no reported serious adverse effects. Additional research suggests that glucosamine may help preserve cartilage and prevent osteoarthritis, particularly in athletes. The recommended serving size includes 1,500 milligrams of glucosamine, the dose commonly used in studies.
Additionally, Boswellia and curcumin help fight inflammation, while MSM may protect cartilage and offer relief with its unique inflammation-fighting properties. We appreciate that this supplement’s active ingredients are equivalent to the effective doses used in studies. In other words, this joint supplement contains enough of the good stuff to make a difference for your joints.
The suggested use of this supplement is four capsules twice a day. That’s eight pills in one day, which is quite a few pills, especially if you’re taking other supplements and medications.
Thorne is a trusted supplement manufacturer. While this product does not have a designated third-party certification, Thorne supplements undergo four rounds of in-house testing.
- Key Ingredients: Boswellia serrata, bromelain, curcumin phytosome, glucosamine sulfate, methyl sulfonyl methane, potassium (chloride)
- Serving Size: 4 capsules (suggested twice daily)
- Third-Party Tested: According to the company, Thorne supplements undergo four rounds of in-house testing.
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Why We Like It
Omega-3 fatty acids have been shown to reduce pain and relieve joint function for people with osteoarthritis and may be just as effective for rheumatoid arthritis symptoms. Clay relies on and recommends NOW Foods Omega-3 Fish Oil to manage her own inflammatory joint pain because research points to fish oil as the strongest source of omega-3 fatty acids.
Each dose of NOW Foods Omega-3 contains 500 milligrams of EPA and 250 milligrams of DHA and has undergone testing by the Global Organization for EPA and DHA Omega-3s (GOED) to verify total omega-3 content. As the FDA does not approve supplements, this extra verification ensures potency and quality.
It’s Worth Noting
Because the omega-3s are obtained from fish oil, you could experience a slight fishy aftertaste (most noticeable after burping!).
Product Details:
- Key Ingredients: fish oil concentrate
- Serving Size: 1 soft gel (suggested once or twice daily)
- Third-Party Tested: Yes, GOED
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Garden of Life Quercetin Recovery is a good choice, especially for athletes, because it’s Informed Choice Certified, meaning it’s been tested for banned substances. Plus, it includes nutrients supporting joint health and promoting exercise recovery. Quercetin can help increase muscle function recovery and reduce soreness after exercise. However, these results are not just reserved for athletes, as studies show similar effects in less active adults.
Quercetin is a flavonoid or type of antioxidant found in many foods, such as apples, berries, tomatoes, and leafy greens. It has anti-inflammatory and antioxidant effects on the body, helping fight oxidative stress from exercise. Taking quercetin along with methotrexate, a common medication for treating rheumatoid arthritis, may improve the anti-inflammatory effects of the medication while reducing its toxic effects. This Quercetin supplement also contains zinc, probiotics, and a blend of various plants, including green tea, pomegranate, and turmeric root extracts, to support a healthy immune system and inflammatory response.
It’s Worth Noting
Many studies on quercetin use dosages of 1,000 milligrams, twice the amount in this supplement. However, because this supplement also provides 100% Daily Value (DV) of zinc, and exceeding daily zinc can have negative health consequences, taking double the dose of this supplement for an extended period may not be safe.
Clay also reminds us that quercetin can interact with certain medications, so you should check with your doctor and pharmacist before taking quercetin if you’re already on medications.
- Key Ingredients: Zinc-quercetin chelate, quercetin anhydrous, green tea leaf extract, pomegranate fruit extract, turmeric root extract, Bacillus subtilis
- Serving Size: 1 tablet
- Third-Party Tested: Yes. Informed Choice and NSF Certified Gluten-Free
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Why We Like It
Each capsule of Pure Encapsulations Curcumin with Bioperine contains 500 milligrams of curcumin in addition to Bioperine (black pepper extract), which helps you absorb more of the anti-inflammatory health benefits of the turmeric extract. By itself, curcumin has weak bioavailability, meaning you can’t use most of what you ingest, but paired with black pepper extract, the bioavailability of curcumin increases by up to 2,000 percent.
One of the most helpful aspects of this supplement is its ability to reduce arthritic pain to a degree comparable to using NSAID therapy, like ibuprofen, but without the risk of adverse effects like GI bleeding. Clay has Pure Encapsulation Curcumin with Bioperine on her at all times to alleviate joint pain quickly and effectively. This formulation is perfect for anyone with food allergies as it’s free from wheat, soy, dairy, eggs, gluten, tree nuts, peanuts, and sesame.
It’s Worth Noting
This formulation is relatively expensive compared to other curcumin supplements on the market. The most popular dose used in studies is 1,500 milligrams daily, which would be three capsules per day. A 20-day supply costs $50.
Product Details:
- Key Ingredients: Turmeric, Bioperine black pepper extract
- Serving Size: 1 capsule, one to three times daily
- Third-Party Tested: All raw materials and finished products are third-party tested for purity and potency by third-party laboratories.
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To support joint health and performance, Schimmelpfenning recommends Klean Collagen + C, which is NSF Certified for Sport and contains hydrolyzed collagen and vitamin C.
Vitamin C is essential for bone and joint health because it helps increase collagen production in the body and fights oxidative stress. In one study, combining collagen and vitamin C improved squat and jumping performance in male athletes compared to a placebo.
Each serving of Klean Collagen + C contains 15 grams of collagen and 50 milligrams of vitamin C. Schimmelpfenning cautions that while the studies using hydrolyzed collagen and vitamin C to support joint health in both male and female athletes are promising, more research is needed.
It’s Worth Noting
One container of Klean Collagen + C has only 20 servings, with no larger sizes available.
Product Details:
- Key Ingredients: Hydrolyzed collagen, vitamin C
- Serving Size: 1 scoop
- Third-Party Tested: Yes, NSF Certified for Sport
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Why We Like It
The combination of glucosamine and chondroitin in this Nature Made supplement may help relieve pain, improve function, and reduce osteoarthritis-related stiffness. Each bottle has a two-month supply, costs under $20, and is USP Verified for purity and potency, so you know you’re getting a quality product at a great price.
In each dose, 1,500 milligrams of glucosamine and 800 milligrams of chondroitin are the equivalent of the therapeutic doses used in studies demonstrating the supplement’s effectiveness. Adding MSM also helps reduce joint pain and improve function, while vitamin D supports bone health. As an estimated 40 percent of adults do not have sufficient vitamin D levels, combining it in this all-around joint supplement can help you meet your needs without adding an extra supplement.
It’s Worth Noting
This supplement is not appropriate for anyone with a fish or shellfish allergy.
Product Details:
- Key Ingredients: Glucosamine hydrochloride, Chondroitin sulfate, MSM, Vitamin D
- Serving Size: 2 capsules
- Third-Party Tested: Yes, USP Verified
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Why We Like It
If you’re looking to add MSM to your supplement regimen, Life Extension MSM is a good pick because it offers MSM as a single active ingredient in a therapeutic dose of 3,000 milligrams.
Whether you suffer from joint pain related to arthritis or joint pain related to overuse, this MSM supplement could help. One study that included female and male runners found that those who took 3 grams of MSM daily for 21 days before a half marathon and two days after experienced significantly less muscle and joint pain than those who took the placebo. Several studies have found MSM to be anti-inflammatory, reducing inflammation and pain in arthritis, especially when combined with glucosamine and chondroitin supplements. Doses of up to 4,000 milligrams daily are tolerated well by most people with limited side effects.
Life Extension has a reputation for quality products and provides a certificate of analysis for any of its products upon request, ensuring transparency. Additionally, this supplement was tested and approved by ConsumerLab.com. This supplement is also budget-friendly, offering 100 capsules per bottle at an affordable price.
It’s Worth Noting
This product contains gelatin and is, therefore, not appropriate for anyone following a vegan diet.
Product Details:
- Key Ingredients: methylsulfonylmethane (MSM)
- Serving Size: 3 capsules
- Third-Party Tested: Yes, ConsumerLab.com
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Why We Like It
Osteobiflex Triple Strength includes multiple evidence-backed ingredients to help relieve arthritic symptoms of stiff and painful joints. In just two tablets a day, you’ll get glucosamine, chondroitin, MSM, Boswellia serrata extract, and other supportive ingredients such as collagen, boron, and hyaluronic acid.
Osteobiflex contains a compound called Joint Shiel 5-LOXIN Advanced, a concentrated extract of AKBA, which is a gum resin extracted from the Boswellia serrata tree. Research has found that AKBA has powerful anti-inflammatory properties that can help alleviate arthritis pain and may help with joint stiffness. The amount included in this supplement is comparable to what studies have found to be effective in treating arthritic symptoms.
It’s Worth Noting
The chondroitin/MSM complex, which also includes ingredients such as collagen, boron, and hyaluronic acid, does not differentiate on the amounts of each ingredient used; as they’re lumped into one complex supplement. This makes it difficult to determine if each serving contains therapeutic amounts of each ingredient.
Product Details:
- Key Ingredients: Glucosamine, chondroitin, MSM, collagen, boswellia, boron, hyaluronic acid
- Serving Size: 2 tablets per day
- Third-Party Tested: Yes, ConsumerLab.com
To select the best joint supplements, we spoke to experts and researched some of the most popular products on the market. These are the factors we considered to come up with our top picks:
- Expert recommendations: Registered dietitians who work with patients struggling with arthritis, autoimmune diseases, and athletes provide the supplements that they trust and routinely recommend to their own patients in practice.
- Testing and brand reputation: We prioritized supplements from brands that participate in third-party testing and have a reputation for producing safe and effective supplements.
- Ingredients: The products must include ingredients with clinical evidence and research supporting their potential effectiveness for joint health in amounts that studies have found to be therapeutic and effective.
We interviewed registered dietitians who are bone and joint health experts. Through their work with autoimmune diseases and athletes, they provided product recommendations and insight into what makes a joint supplement effective and safe.
- Caylee Clay, RDN CDN CYT and owner of the website Autoimmune Eats
- Katie Schimmelpfenning, RD and Founder of Eat Swim Win
Since joint supplements can contain various active ingredients and come in multiple forms, how you support your joint health is entirely customizable. Here are some potential types of joint supplements to include in your unique routine:
- Single Ingredients: For full control over the amount and type of supplement you take for your joint health, you can choose single-ingredient supplements that include just one ingredient in an amount that is effective for your goals. Glucosamine, chondroitin, MSM, various plant compounds, vitamin D, collagen, and more are available as single-ingredient supplements. This is ideal if you must avoid one common joint supplement due to an allergy or medication interaction. Single-ingredient formulations include Life Extension MSM, Pure Encapsulations Curcumin with Bioperine, and Now Foods Omega-3 Fish oil.
- Compounds: To limit the number of pills you take daily, choosing a joint supplement that includes several ingredients supporting joint health is ideal. A complex may contain glucosamine, chondroitin, MSM, vitamins, minerals, and plant extracts that help support joint health. Supplements such as Osteobiflex Tripple Strength and Nature Made Glucosamine Chondroitin Complex with MSM fall into this category.
It is essential to carefully read a supplement’s ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Many joint supplements may include ingredients like curcumin, tart cherry, and omega-3 fatty acids, even if those ingredients are not the main focus of the supplement. Each of these may interact with blood-thinning medications, so always be sure to check with your doctor before starting a joint supplement.
If any of these apply to you, you may want to be cautious of which joint supplements you take or avoid them unless otherwise directed by your doctor.
- Pregnant or breastfeeding women: Aside from the amount of curcumin and omega-3s that naturally occur in food, there just isn’t enough evidence proving the safety of many joint supplements for women who are pregnant or breastfeeding.
- Anyone with a shellfish allergy: Many joint supplements include the compound glucosamine, which is usually made from the shells of crustaceans like crabs and shrimp.
- People on a vegan or vegetarian diet: Many joint supplements, including collagen, glucosamine, fish oil, and more, include various types of animal products and may not be appropriate for someone on a vegan or vegetarian diet.
Do joint supplements actually work?
Many joint supplements have been shown to support the health and mobility of joints while reducing pain and other symptoms in human and animal studies. However, not all supplements that claim to support joint health have clinically effective ingredients in therapeutic amounts.
How long do joint supplements take to work?
Some supplements, like curcumin, may provide quick relief, while others, like Bosweilla extract, require up to four weeks of consistent use before results may be noticed.
Are joint supplements safe for long-term use?
Some joint supplements may be taken indefinitely while others, like quercetin should not be taken for longer than 12 weeks, says Clay. The amount of time you should take any supplement depends on the unique active ingredients and your unique needs.
How can I naturally relieve joint pain?
To naturally relieve joint pain, therapy, chiropractic care, acupuncture, joint supplements, and gentle exercises may be effective.
Kelsey Kunik is a registered dietitian, freelance writer, and nutrition consultant. Her work focuses on helping women break free from restriction and dieting and focus on true whole-self health and wellness. Her writing focuses on eating behavior, programs, supplements, foods, and products that help women step into their power and feel their best each and every day.
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