What Is the Best Supplement for Joints?

Joint supplements like glucosamine, chondroitin, and methylsulfonylmethane are used to prevent and treat arthritis pain. However, the science is unclear on what the best joint supplements are for treating pain. Many promise more than they deliver.

A Consumer Reports analysis found that 44% of the most popular joint supplements fell short of their ingredients list. Thus, it is important to know what to look for when choosing a joint supplement.

This article discusses joint supplements and the research behind the most effective supplements. It also explains what to look for when choosing supplements and a list of quality products.

Curcumin

Curcumin is the active ingredient in turmeric, a spice used in cooking and as a dietary supplement. Curcumin is believed to have anti-inflammatory and antioxidant properties. 

Curcumin is one of the best-studied joint supplements. A 2022 meta-analysis compared 12 studies exploring the effects of curcumin on osteoarthritis symptoms and found an overall significantly large improvement in pain intensity and function. There were also moderate improvements in other osteoarthritis symptoms such as stiffness, inflammation, and quality of life.

However, it is worth noting that not all studies had similar results, and some did not note any improvements in people taking curcumin.

Similarly, a 2018 review listed curcumin as one of a few different supplements that seemed to significantly reduce pain in the short term.

Typical doses of curcumin are around 1,000 milligrams (mg) per day for four to 16 weeks.

Glucosamine Sulfate

Glucosamine is a substance naturally produced by the body from glucose and the amino acid glutamine. Glucosamine is used to synthesize glycosaminoglycan, a type of molecule central to the formation and repair of cartilage and other body tissues. 

Glucosamine sulfate supplements are taken on the assumption that they will raise glucosamine levels in the body to such levels as to repair (or even reverse) joint cartilage damage.

Glucosamine supplements that have been independently certified include:

• NOW Foods Glucosamine
• BulkSupplements Pure Glucosamine Sulfate

The recommended dose of glucosamine is 1,500 mg per day. At this level, it is generally considered safe for up to three years.

Chondroitin Sulfate

Chondroitin is the most abundant glycosaminoglycan in cartilage and contributes to the resiliency of cartilage. Chondroitin is also important in blocking enzymes that can destroy cartilage.

Chondroitin sulfate supplements are intended to enhance the shock-absorbing properties of collagen and prevent the further breakdown of cartilage. They do so by helping cartilage cells retain water and, when used with glucosamine, may even help reverse cartilage loss.

Chondroitin is commonly co-formulated with glucosamine. Reputable brands include:

• Kirkland Signature Glucosamine & Chondroitin
• Spring Valley Triple-Strength Glucosamine Chondroitin
• Osteo Bi-Flex Joint Health
• Nature’s Bounty Glucosamine Chondroitin Complex

The recommended dose of chondroitin is 400 mg taken three times a day for up to six months. While considered safe at this dose, there remains a lack of evidence regarding its long-term safety.

Methylsulfonylmethane (MSM)

Methylsulfonylmethane, also known as MSM, is believed by some to support the health of ligaments (the fibrous connective tissues that hold a joint together). Research suggests that it may also help reduce joint inflammation and pain.

While glucosamine and chondroitin have scant clinical research to support their use, MSM has even less. People who endorse the product believe that the sulfur contained in MSM helps ligaments maintain flexibility and strength.

MSM is available as an individual supplement but is more commonly found in a supplement containing glucosamine, chondroitin, or both.

Reputable certified brands include:

• GNC Triple Strength
• The Vitamin Shoppe Joint Solution
• Nature's Bounty Extra-Strength Complex
• Nutramax Cosamin DS
• Schiff Move-Free Advanced Triple Strength
• Schiff Glucosamine Plus MSM
• Healthy Joints System Glucosamine Chondroitin with MSM
• Bluebonnet Vegetarian Glucosamine MSM
• Solgar Glucosamine MSM

Research suggests that MSM is safe at doses of up to four grams a day.

Vitamin D

Joint pain is common in people with low levels of vitamin D. Vitamin D deficiency is common in people with rheumatoid arthritis (RA). RA is an autoimmune disease that causes joint pain.

Other signs of vitamin D deficiency include:

• Muscle pain
• Muscle weakness
• Bone pain
• Pins and needles in the hands or feet
• A history of broken bones

If you are experiencing joint pain, your healthcare provider may test your vitamin D levels to rule out a deficiency.

The effects of vitamin D on joint pain haven’t been well studied. Some studies have found significant improvements in pain and function, but so far the data is too limited to support the use of vitamin D for joint pain.

CBD

CBD oil is oil derived from the cannabis plant. It is thought to have anti-inflammatory properties and it doesn’t make you “high” the way other cannabis products do.

Some people believe CBD oil is good for joint pain, but the evidence for its effectiveness isn’t clear. A 2016 study in rats found that topical CBD might help relieve arthritis pain, but it’s uncertain whether these results would translate to human beings. 

A 2021 paper noted that animal studies have had promising results, but that future research in humans is necessary before the safety and efficacy of CBD oil can be established. The author also noted that future studies will need to compare the efficacy of CBD oil to other treatments such as nonsteroidal anti-inflammatory medication and corticosteroid injections.

Other Joint Supplements

Several other compounds show promise for easing arthritis pain. Some of these include:

• Avocado soybean unsaponifiable (ASU)
• Borage oil
• Boswellia serrata
• Cat’s Claw
• Collagen hydrolysate
• Diacerein
• Dimethyl sulfoxide (DSMO)
• Fish oil and omega-3 fatty acids
• Green-lipped mussel extract 
• L-carnitine
• Passion fruit peel extract
• Pycnogenol
  
• S-adenosyl-L-methionine (SAMe)
  
• Undenatured type II collagen
  

The National Center for Complementary and Integrative Health notes there is a lack of evidence to determine whether any nutritional supplements effectively treat osteoarthritis. More research is needed to confirm whether or not these nutritional supplements are effective for preventing or treating joint pain.

What to Look For

Joint supplements have been studied more extensively than other supplements, and, occasionally, researchers have made positive findings. However, in the United States, supplement manufacturers are not subject to the same regulatory scrutiny as the pharmaceutical industry regarding terms of research, quality assurance, or marketing. Because of this, you need to be on guard when reviewing the manufacturer’s claims.

When you’re shopping for supplements, pay attention to the claims the manufacturer is making. If the claim sounds overblown or too good to be true, it probably is. For example, claims that a product will reverse joint damage or cure arthritis are false.

When shopping for any kind of supplement, look for independent certification by the U.S. Pharmacopeia (USP), NSF International, and ConsumerLab provides further assurance that the product is pure and contains the ingredients listed on the product label. However, note that the stamp of approval pertains to its quality, but it does not mean that it actually works.

Start by browsing reputable retailers such as pharmacies. If shopping in person, look for a lot and batch number. This is a sign that the manufacturer has quality control protocols in place.

Some products are combination formulas that contain more than one supplement. Buying combination formulas can save on overall costs.

Summary

Supplements are sometimes recommended for treating joint pain due to osteoarthritis and other causes. So far the evidence for the effectiveness of any supplement is limited.

The supplements that have the best evidence to support them include curcumin, glucosamine sulfate, and chondroitin sulfate. Other supplements have fewer studies to support them.

Always talk to your healthcare provider about supplement use and whether it is right for you.

A Word From Verywell

It is important to remember that the independent certification of a joint supplement is a stamp of approval of its quality, but it does not mean that it actually works.

Even so, quality matters. To ensure safety and purity, the Arthritis Foundation recommends buying supplements from reputable national brands and being wary of low-cost alternatives that claim to have the same ingredients at a fraction of the price.