Best supplements for joint pain, according to an expert

If you’re looking for supplements for joint pain, you’ve come to the right place. Joint pain can be a persistent nuisance, affecting various body parts, from your elbows to your knees, hips, shoulders, and even hands. It can significantly interfere with your daily activities and overall quality of life. To help strengthen your joints and relieve pain, we have compiled a guide to the best supplements that can help alleviate this discomfort and improve your joint health. Before we begin, it's important to consult a healthcare professional before starting any new supplement regimen to ensure it's appropriate for you or any medication you may be on.

We spoke to a clinical nutritionist for Alive! Supplements, Suzie Sawyer, to get a clearer picture of what to look for. She explains, “There can be many triggers of joint pain, often some form of an inflammatory condition such as rheumatoid arthritis or wear and tear conditions like osteoarthritis. Viruses and issues such as leaky gut can also create inflammation throughout the body and, therefore, joint pain.” This is where the best collagen supplements can come in as one of collagens many benefits is boosting cartilage health. Also, some vitamins, such as the best vitamin D supplements, can come into play, offering a natural and effective way to manage these conditions.

Best supplements for joint pain at a glance:

• Best overall supplement: Vitabiotics Osteocare Glucosamine and Chondroitin - Buy now on Holland & Barrett
• Best probiotic: Symprove Probiotic - Buy now on Symprove
• Best collagen supplement: Ancient + Brave Bovine Collagen 200g - Buy now on Amazon UK

While it’s tempting to reach for painkillers when faced with persistent joint pain, we all know that relying on these medications in the long term is not ideal. An alternative approach is to consider dietary supplements.

Suzie provides some insight, “The choice depends on the root cause and severity of the pain and, in some cases, the advice from a GP. However, substantial research suggests that supplements can be as effective as NSAIDs (non-steroidal anti-inflammatory drugs) in many conditions. Certain supplements usually relieve pain without the side effects frequently associated with medication.” So with that in mind, let’s delve into the best supplements for joint pain, and see below for more detail into our selections which we have curated from Suzie's advice.

Disclaimer: Always talk to your GP before starting a new supplement regime.

Best supplements for joint pain

Buyer's guide: Supplements for joint pain

With so many supplements available, it can be hard to navigate which ones you actually need and will really make a difference to relieve your joint pain. Here are Suzie's recommendations for supplements for joint pain

Vitamin D

Vitamin D is key when it comes to healthy bones.

“It’s essential to correct deficiency of vitamin D and also increase blood levels of this key nutrient,” says Suzie. “Current advice from the UK Department of Health and Social Care is to take 10 micrograms of vitamin D through the winter months. However, this is not sufficient for a large percentage of the population and in many cases, will not be enough to help with joint pain. A good daily level for supplementation is around 25 micrograms daily, even though the sun has come out.”

Fish oil

“These are highly effective in managing pain throughout the body, especially associated with the joints,” says Suzie. “The essential omega-3 fats form an integral part of cellular membrane and provide the starting point for the production of hormone-like compounds (prostaglandins) that are essential for managing the body’s inflammatory pathways.”

Devil’s claw

This supplement gets its odd name from the tiny hooks that cover its fruit and Suzie says it's particularly good for osteoarthritis.

“The herb Devil’s Claw is a traditional remedy for many joint issues and helps to manage pain, especially in cases of osteoarthritis. It’s native to South Africa and its dried roots have been successfully used in Europe since the early 1900s to treat all manner of inflammatory conditions. As with many herbs, their exact mode of action is not always fully understood, however with this herb, it would seem it’s a combination of many compounds which make it so effective.  So much so, that it is medicinally licensed as a Traditional Herbal Remedy (THR).

Boswellia

This is particularly popular for treating pain caused by arthritis.

“It contains a boswellic acid known as AKBA which seems to be a potent anti-inflammatory component,” says Suzie.”The Arthritis Foundation – www.arthritis.org – recommends 300- 400 mg daily of Boswellia.”

Probiotics

Suzie says that an unhealthy gut can also contribute to joint pain. Be sure to check out our guide to the best probiotics for women over 50 for more options.

“Pain is the body’s way of telling us there is inflammation in the body. Whilst this is frequently down to conditions such as arthritis or digestive conditions such as Crohn's disease, inflammation can be exacerbated by an imbalance within the gut microbiome, leading to pain throughout the body. The gut is generally referred to as the ‘second brain’ such is its importance in our overall well being.  Whilst having a rainbow diet is key, taking a probiotic supplement is frequently needed to correct imbalances."

Tips for choosing supplements

“It’s important to have vitamins and minerals in the best forms that you can," says Suzie. "For example, vitamin D3 tends to be better utilised by the body than vitamin D2. Forms of minerals are also key, for example calcium carbonate is very poorly absorbed whereas other forms are much better. Taking a multivitamin and mineral is a great way of plugging nutrient gaps and topping up and getting nutrients in the right balance. All nutrients work synergistically in the body, therefore taking them in isolation can sometimes create deficiencies in other areas.  Always choose a trusted brand that has good heritage and utilise the company’s nutritionists to ask advice about what to take if you are unsure."

What are the benefits of taking collagen supplements?

When we spoke to Jo Woodhurst, Head of Nutrition at Ancient + Brave, for our best collagen supplement article. she answered our questions about the benefits of collagen for joints. She told us that collagen is one of the main proteins and much like structural scaffolding, it keeps everything held together, keeping us strong, healthy and vital. Jo says, "As well as factors such as UV exposure, diet and smoking, as we age, our collagen levels naturally decline."

"As we move past roughly 40 years old, it is thought that collagen depletes faster than our body can produce it. Whilst this is happening, we might notice changes in our body, like a downturn in our skin’s elasticity, joint pain, or we feel like we’re more prone to injury and less likely to bounce back like we once did."

Jo mentions that studies show that supplementing hydrolysed collagen peptides can combat collagen depletion, improve skin elasticity and hydration, support joint repair and preserving our bone density. "Collagen peptides stimulate your body’s production of this nourishing protein at a cellular level providing you with whole-body benefits."

Should you speak to your doctor or pharmacist before taking a supplement?

As supplements aren't regarded as 'medication', but rather part of your nutrition, Suzie says it's really down to whether your doctor or pharmacist has this knowledge.

"Generally, nutrition is not part of medical training so it’s often difficult for them to give advice unless they have their own knowledge," she says. "There are plenty of nutritionists and dieticians available to help you and also advise on any possible drug/nutrient interactions.  However, if you are taking supplements then always tell your GP or doctor what you are taking, particularly if you are about to undergo tests or surgery.”

Meet the experts:

This article contains expert advice from a clinical nutritionist for Alive! Supplements and Jo Woodhurst, Head of Nutrition at Ancient + Brave. We've made sure to review and evaluate each supplement we have recommended with the help of expert professionals. Always speak with a healthcare professional before starting a new supplement regime. This will ensure that the supplement is appropriate to you, that you're taking the right dosage for your individual needs, and to ensure it doesn't interact with prescription or over-the-counter medications you may be taking.

Ellen Kinsey is a senior health and wellness product writer for Yours, specialising in natural health and beauty. She lives and breathes all things food, travel and wellness.