These 8 Supplements Actually Help Joint Pain

🦴 Eight evidence-based helpers for achy joints

🐟 Fish-oil omegas (EPA + DHA) 2–3g daily for eight weeks eased morning stiffness and let many rheumatoid-arthritis patients trim pain pills; the fatty acids crowd out pro-inflammatory fats (PMID 35910691).

🌿 Turmeric curcumin 500-1,500 mg with black pepper relieved knee-arthritis pain as well as diclofenac, but with fewer stomach issues; curcumin blocks the same inflammation switch (PMID 31746368).

🥣 Collagen peptides 10 g hydrolysed (or 40 mg undenatured type II) for 12 weeks improved stair use and cut soreness in 9 trials; peptides supply raw cartilage building blocks (DOI 10.1186/s12970-021-00432-3).

🫒 Extra-virgin olive oil 2–4 Tbsp daily for two weeks lowered IL-6 and eased stiffness; fresh oil’s oleocanthal acts like gentle ibuprofen and polyphenols shield joint tissue (PMID 27368942).

💊 Glucosamine + chondroitin Daily 1 500 mg/1 200 mg took three–six months but dropped moderate-to-severe knee pain 25 percent beyond placebo in the GAIT study; they feed and protect cartilage (PMID 16522866).

🌶 Ginger extract Around 1g twice daily, cut knee pain 24 percent in four weeks versus six percent on placebo; gingerols calm the same enzymes NSAIDs block, with milder gut impact (PMID 19216660).

☀️ Vitamin D₃ Boosting a low blood level to about 35 ng/mL with 1,000–2,000 IU daily, trimmed knee pain 20 percent at six months; vitamin D modulates immune cells and supports underlying bone (PMID 28444114).

🍵 Green-tea catechins 3 cups or a 300 mg EGCG capsule daily halved C-reactive protein and improved knee scores in 12 weeks; EGCG slows enzymes that chew cartilage (PMID 34314428).

Discuss with your doctor if any of these options would be good for you 🫡.