Quick Summary: Best Supplements for Joint Pain
What are the best supplements for joint pain? The top options are omega-3 fish oil, vitamin D, collagen peptides, turmeric (curcumin), and cissus quadrangularis.
These nutrients can help support lower inflammation, joint mobility, and strong cartilage, tendons, and ligaments.
Supplements aren't magic. But when paired with strength training, mobility work, and good recovery habits ... they can help support healthy joints long-term.
Quick Action Steps:
• Identify what's really causing your joint pain (arthritis, overuse, inflammation, or injury)
• Try supplements for joint pain
• Build strength and mobility around your joints
• Focus on the proper lifestyle habits for lasting results
We've all been there…
You wake up, stand up, and your knees sound like a fresh bowl of Rice Krispies.
Snap. Crackle. Pop.
Joint pain isn't just an "old person" problem. Athletes, everyday gym-goers, and really anybody in between can experience joint problems. This is when many people will turn to supplements as a potential solution.
But here's the thing ... supplements for joint pain aren't going to solve all of your problems. They aren't magic pills. Sure, they can help support your body. But they won't undo years of poor movement or completely reverse arthritis.
Still, the right joint pain supplements can help manage discomfort and keep you moving longer. So let's take a look at the best supplements for joint pain and how they work.
In This Article:
• The Most Common Causes of Joint Pain
• Which Supplements for Joint Pain Actually Help
• Frequently Asked Questions About the Best Supplements for Joint Pain
Common Causes of Joint Pain
Unfortunately, joint pain isn't isolated to one issue. There are a lot of different variables that can contribute to joint discomfort. For that reason, you need to be able to determine where your joint pain is coming from.
Some common culprits of joint pain include:
• Arthritis: Osteoarthritis (wear-and-tear) or rheumatoid arthritis (autoimmune-driven inflammation)
• Overuse Injuries: Too much repetitive motion without proper prep & recovery
• Tendon or Muscle Issues: Weak or tight tissue can overload joints
• Inflammation: Chronic stress, poor diet, or injury can increase swelling
• Aging and Wear: Years of heavy lifting, sports, or simply just life, catching up with you
A lot of people think that if they just take joint pain supplements, their pain will magically disappear...
But that's not necessarily true. Supplements for joint pain can help, but can only work best when combined with the proper lifestyle habits that can contribute to healthier joints.
I've seen far too many people try to supplement their way out of joint issues. The root cause of the joint pain must be addressed! Otherwise, using a supplement would just be putting a bandage over a flesh wound.
The Best Supplements for Joint Pain Relief
1. Omega-3 Fish Oil
Omega-3 fatty acids are anti-inflammatory powerhouses. This means that they can help you manage inflammation inside your body.
Studies show that omega-3s can help reduce stiffness, tenderness, and swelling in people with arthritis (1). They're also beneficial for overall heart and brain health (1) ... which is a nice bonus.
How To Use It:
Look for a high-quality Omega-3 supplement that has at least 1,000mg EPA + DHA (together) per serving. I typically recommend taking it with a meal to improve absorption.
2. Vitamin D
Vitamin D is critical for bone and joint health. Low levels have been linked to increased risk of joint pain and arthritis (2). Unfortunately, many people are deficient ... especially if they don't get much sun.
I've had clients who were convinced they had all sorts of joint issues. The reality was, they just weren't getting enough vitamin D.
How To Use It:
A blood test can confirm your vitamin D levels. Supplementation may be needed, often a minimum of 1,000–2,000 IU daily. Now, I have seen benefits with as much as 10,000 IU daily (3) ... But always confirm with your doctor how much you should be taking in the case of a deficiency.
3. Collagen Peptides
Collagen is a major building block of cartilage, tendons, ligaments, and more. Supplementing with collagen peptides has been shown to improve joint pain and support recovery in athletes (4).
This is one of my favorite supplements for joint pain because it's so versatile. You can add it to almost anything.
How To Use It:
Add 10–20g collagen peptides daily to shakes, coffee, or smoothies. The unflavored versions mix easily and don't change the taste.
4. Turmeric (Curcumin)
Curcumin, the active compound in turmeric, has strong anti-inflammatory properties. Clinical trials suggest it can reduce joint pain similarly to NSAIDs without the same side effects (5).
How To Use It:
Look for supplements with curcumin + black pepper extract (piperine). This can help improve the absorption significantly.
5. Cissus Quadrangularis
An ancient plant extract used in Ayurvedic medicine, cissus may help reduce pain and support connective tissue recovery (6).
This is one of the lesser-known supplements for joint pain, but it's gaining recognition for good reason.
How To Use It:
Typical doses are 500–1,000mg daily, but more studies are needed to establish optimal dosing.
6. Antioxidants
Antioxidants like vitamin C, vitamin E, and polyphenols help neutralize free radicals that can contribute to inflammation and joint breakdown.
While a diet rich in fruits and vegetables should be your first line of defense ... supplementation can also support recovery when you're dealing with joint issues.
How To Use Them:
Aim for a colorful diet and consider targeted antioxidants when necessary.
Frequently Asked Questions About Supplements for Joint Pain
Q: What Are the Best Supplements for Joint Pain?
The best supplements for joint pain include omega-3 fish oil, vitamin D, collagen peptides, turmeric (curcumin), and cissus quadrangularis. These have the most research supporting their use for joint health.
Q: Do Supplements for Joint Pain Really Work?
Yes, supplements can help support joint health, but they're not magic. It's still recommended to use them combined with proper exercise, mobility work, and nutrition for the best results.
Q: Do I Need To Take Joint Pain Supplements if I Don’t Have Pain Yet?
No, you do not. At the same time, omega-3s, collagen, and antioxidants could be worth taking for preventative measures and maintaining good health. These supplements tend to have a number of other benefits that you can get from them, too.
Q: Are There Risks With Joint Pain Supplements?
Yes. Too much of anything, including certain vitamins, minerals, and herbs, can be a bad thing. At the same time, they could work against certain medications. I'd recommend talking to your healthcare provider to confirm the best approach for you.
Q: Which Supplements Can Help Support Arthritis-Specific Joint Issues?
Being that arthritis is an inflammatory condition, certain joint supplements may be more useful than others. For example, omega-3s and turmeric (curcumin) both have anti-inflammatory properties, which may help support healthy levels of inflammation. Collagen peptides may also help support cartilage health in osteoarthritis.
Q: What About Glucosamine and Chondroitin?
These are popular joint pain supplements, but research is mixed. Some people report experiencing relief while others don't. They're safe to try if cleared by your doctor, but I typically recommend starting with options that have stronger research backgrounds.
Q: Can I Take Multiple Joint Pain Supplements Together?
In general, yes, you can take multiple joint-specific supplements together. It's also important to check with your healthcare provider before you do, especially if you're taking medications. Many people successfully combine supplements like omega-3s, collagen, and turmeric as part of their joint pain supplements routine.
Ready to Try Supplements For Joint Pain?
Joint pain is frustrating, but it doesn't mean your best days are behind you.
Consider where your joint pain may be coming from. Is it poor nutrition habits? Is it a lack of movement? Is it your lifestyle habits? All of these things and more can play a role.
Now, think about how you can make improvements in these areas. By building strength, developing the right habits, and adding in supplements ... You can help support your joints in a complete and comprehensive way.
The real key is consistency and patience. I've seen clients who thought they were "too far gone" make incredible improvements when they committed to the right approach. So stick with it!
...and if you're seriously considering giving a joint supplement a try, you've come to the right place. At 1st Phorm, our mission is to help real people earn real and long-term results.
We know you don't take shortcuts when it comes to your health and fitness goals. That's why we don't take any shortcuts with the supplements to help you reach them. When it comes to supplements that can help support healthy joints, we have a few great options.
Full-Mega, for one, is our premium omega-3 fish oil supplement. Each serving contains an impressive 1.5 grams of combined EPA and DHA, as well as a full 2.5 grams of total omega-3 fatty acids. Not to mention, it's sourced exclusively from fresh, cold water wild-caught Icelandic fish.
On top of that, we offer Joint Mobility. This formula combines ParActin and Cissus Quadrangularis in effective doses. These two powerful ingredients are designed to help support joint health and comfort naturally.
...and for even more comprehensive joint support, you can get Full-Mega and Joint Mobility together in The Joint Stack!
Just remember: the best supplements for joint pain aren't going to do all the work for you. You still need to make the lifestyle adjustments necessary to keep your joints healthy long-term.
I know we covered a lot today, so if you have any questions or need any help ... Don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help in any way we can!
References:
(1) Gioxari A, et al. Intake of ω-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: A systematic review and meta-analysis. Nutrition. 2018;49:60-65.
(2) Heidari B. Vitamin D deficiency and rheumatoid arthritis. Int J Rheum Dis. 2016;19(5):429-435.
(3) Hathcock JN, et al. Risk assessment for vitamin D. Am J Clin Nutr. 2007;85(1):6-18.
(4) Clark KL, et al. 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-96.
(5) Daily JW, et al. Efficacy of turmeric extracts and curcumin for alleviating symptoms of joint arthritis: A systematic review and meta-analysis. J Med Food. 2016;19(8):717-29.
(6) Singh S, et al. Cissus quadrangularis: A review on phytochemistry, pharmacological aspects, and potential uses. Indian J Pharm Sci. 2012;74(4):291-8.
