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The 15 best common supplements supported by science



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Whether you are experiencing occasional pain or stiffness, or a chronic condition such as osteoarthritis, you may be wondering whether a supplement can relieve or even prevent your painful joints from getting worse.

There is no supplement that has been shown to relieve joint pain in everyone, but there are many research-based options that could be helpful. And most are considered safe as long as you get the green light from your doctor and take steps to find a reputable supplement.

What is worth trying? Here are 1

5 of the best joint health supplements, how they can be helpful, and how you can ensure that the product you choose is safe and legitimate.

Since it is a key component in the cartilage (the tissue that provides cushioning) around your joints), it may sound reasonable that supplementing with glucosamine can relieve joint pain. (For your information, the dietary supplements come from mussels or are made in a laboratory, not from human cartilage!)

And it could actually be helpful. Some research has shown that taking glucosamine sulfate daily can improve joint pain associated with osteoarthritis and slow the progression of the disease.

A number of studies have also shown that chondroitin, another component of the cartilage, relieves joint pain and reduces stiffness. In fact, participants in a 2015 study found that their knee pain improved by up to 20 percent.

One thing to keep in mind: Many people think that glucosamine and chondroitin supplements like PB&J go together. However, taking both at the same time won't definitely improve your joint pain – and some research suggests that this could actually make your pain worse. Talk to your doctor before combining them.

Omega-3 fatty acids are powerful anti-inflammatory agents that may make them an effective remedy for joint pain.

In fact, a review of the evidence in 2016 found that regular supplementation was significant. Reduced joint discomfort and stiffness in people with rheumatoid arthritis – so much so that they could stop taking their pain medication.

GLA contains omega-6 fatty acids, which can also help fight the inflammation that causes joint problems. [19659002] How effective is it for relieving pain and stiffness? According to a 2017 review, people with rheumatoid arthritis who consumed GLA daily for 6 months reported a significant decrease in joint pain and swelling. And a 2014 study found that a combination of GLA and fish oil helped people take fewer pain relievers.

MSM contains sulfur, which your body uses to build healthy bones and joints and to make anti-inflammatory compounds. Some research suggests that MSM may be effective in reducing arthritis related joint pain and inflammation.

One thing to note: Experts do not know much about the long-term security of MSM. Short-term studies have shown that it can cause stomach pain, diarrhea, and headache.

This spicy root contains the anti-inflammatory compound gingerol, which has pain relieving properties that can be as potent as those of OTC drugs like ibuprofen.

An important limitation: Studies on the ability of ginger to relieve joint pain relied on high doses of specialized ginger extracts. Therefore, you might not get the same benefits if, for example, you add a ginger knob to your kitchen.

Capsaicin – the compound that gives spicy peppers their warmth – reduces the release of signals that transmit pain, which has been shown in some cases to provide temporary relief from chronic pain.

Capsaicin is available in creams, plasters and gels that you can apply directly to your skin. The effect lasts only a few hours. For the greatest benefits, you should use them three or four times a day.

SAMe is a natural compound in your body and is involved in the production and regulation of hormones and the maintenance of cell membranes. Some studies show that it relieves arthritis pain and improves the function of NSAIDs, but has fewer side effects.

However, SAMe is not perfect. It can cause side effects such as nausea, insomnia and dizziness. It can also interact with medications that increase your body's serotonin levels. Therefore, you should not take SAMe if you are taking antidepressants or antipsychotics.

Devil & # 39; s Claw is an herbal additive derived from a flowering plant with anti-inflammatory properties.

Some small studies have shown that Devil's Claw Supplements can alleviate osteoarthritis pain, as is the case with some conventional medications, especially when combined with other natural anti-inflammatories such as turmeric. (More on this in a few.)

Boswellia serrata is an Indian plant that produces incense but also contains compounds that may play a role in fighting joint inflammation and pain.

Plus, research suggests that it could prevent cartilage loss, which could slow the progression of joint diseases such as arthritis.

As the name suggests, ASUs are plant extracts from avocado and soybean plants.

Studies suggest that they can alleviate pain. Block inflammation, prevent cells from breaking down in joints, and even promote the growth of healthy joint tissue. These effects could all help slow the progression of arthritis and relieve its symptoms.

This bright orange root contains curcumin, a chemical compound known for its ability to relieve joint pain by controlling inflammation. In fact, it has been shown that taking turmeric supplements improves knee pain and functions in the long term.

Nobody knows exactly whether you will get the same benefits from a golden milk latte. However, turmeric preparations contain higher doses of curcumin. So if you're dealing with severe joint pain, you'll likely make more progress with a pill.

Studies have shown that regular supplementation with tamarind seed extract can help thanks to the joint pain. The anti-inflammatory and stress-reducing properties of the extract.

The results are even more promising when you combine it with curcumin. It has been found in people without arthritis that the combination provides significant relief from knee pain after exercise.

Vitamin E acts both as an antioxidant and as an anti-inflammatory agent and can combat joint pain caused by arthrosis and slow the progression of the disease.

People with knee osteoarthritis have benefited from taking vitamin E supplements, but talk to your doctor before trying and resist the urge to take mega doses. Vitamin E can affect certain health conditions and high doses can cause side effects such as nausea, diarrhea, weakness, headache and blurred vision.

It is a potent source of polyphenols like EGCG, which are known for their anti-inflammatory properties.

Although little research has been done on green tea specifically for the treatment of arthritis pain, some studies suggest the grassy sipper could help treat common problems.

Joint pain preparations, like all vitamins and preparations, are not strictly regulated by the FDA. That means you have to research and choose a reputable product.

First, look for a supplement that has been verified by a reputable third-party certifier like United States Pharamcopeia, NSF International, or Consumer Lab. You can be confident that products with this evidence are of high quality and generally free of harmful substances.

If you have selected a verified preparation, have your doctor do it before you take it. Your doctor can help you figure out how the supplement affects your overall health and whether it is the best option for you.


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