Researchers have studied the effects of the following supplements on people with osteoarthritis. However, it should be noted that although some supplements may help relieve symptoms, they should not be considered a substitute for doctor-prescribed treatment. It's important to always talk to your doctor before adding a new supplement to your routine.
yellow
Yellow ginger is a relative and commonly used in traditional Chinese and Indian medicine. When used as a spice, it gives a golden color to dishes like curries. Also known as Curcuma longa , turmeric contains curcumin, an anti-inflammatory compound that can help reduce inflammation caused by arthritis, Dr. Scott, 2022 cited a systematic review and meta-analysis in Frontiers in Immunology .
The review examined the use of curcumin and Curcuma longa extract in more than 2,000 participants with various types of arthritis, including osteoarthritis. Curcumin and Curcuma longa extracts have shown potential to improve arthritis symptoms and reduce inflammation. Especially in osteoarthritis, curcumin and turmeric extracts have anti-steroidal anti-inflammatory (NSAID) effects, which reduce joint pain and stiffness and improve joint function. Additionally, when combined with NSAIDs, the effects of curcumin were more pronounced than with NSAIDs alone. However, the researchers caution that more research is needed to draw a conclusion.
fish oil
Fish oil contains omega-3 fatty acids, essential nutrients that fight inflammation. "There have been limited studies that have consistently demonstrated the benefits of fish oil for joint and cartilage health," said Dr. Scott. The Arthritis Foundation echoes this, but also notes that studies show mixed results.
On the positive side, a 2016 randomized controlled trial suggests that low and high doses of fish oil can improve symptomatic osteoarthritis of the knee. Interestingly, the low-dose fish oil group in the study showed greater improvement in function and pain scores over two years than the high-dose fish oil group.
Another 2020 randomized controlled trial found that fish oil supplementation significantly reduced osteoarthritis pain in overweight and obese participants compared to no fish oil supplementation.
Although these studies are promising, the optimal fish oil treatment protocol has yet to be determined, so more research is needed.
Chondroitin and glucosamine
Chondroitin and glucosamine are structural components of the cartilage tissue that cushions joints. Chondroitin supplements usually come from animal cartilage, while glucosamine supplements are made from seafood or plant sources. Chondroitin and glucosamine have been suggested to relieve joint pain and prevent the progression of joint degeneration and cartilage damage, says Dr. Johansen Chondroitin and glucosamine can be taken individually or in combination.
A 2018 meta-analysis found that chondroitin was superior to placebo in reducing pain and improving physical function in participants with osteoarthritis. In addition, glucosamine showed a significant effect in reducing stiffness compared to placebo.
However, another 2018 meta-analysis that looked at different supplements for osteoarthritis concluded that chondroitin and glucosamine as individual supplements were either effective or slightly beneficial.
Recent studies of chondroitin and glucosamine in osteoarthritis have focused more on the combination of the two supplements than either alone. A 2022 systematic review and meta-analysis showed that a combination of chondroitin and glucosamine is more effective than either alone for knee osteoarthritis.
Collagen
Collagen is a protein found in bones, cartilage, muscles, skin and tendons. Stretching helps keep these tissues strong to resist. Most collagen products on the market are derived from animal sources, such as skin, tendons, bones, and skin. A variety of collagen products have been studied in joint health, with type II collagen and hydrolyzed collagen being the most studied in osteoarthritis.
Collagen can help reduce bone pain associated with physical activity and strengthen tendons and ligaments, says Dr. Johansen, who cites a 2019 meta-analysis in Orthopedics International showing that collagen is effective in relieving osteoarthritis symptoms.
However, the 2023 Nutrient Review of Collagen Supplements for Joint Health explains that while most collagen supplements that have been studied have been shown to be effective, there are many variations in how they are studied, how much is taken, and when treated.
