20 Supplements and Vitamins for Arthritis (2024)

Minerals, herbs, and vitamins for arthritis may be able to help people manage arthritis symptoms. In some cases, they can be just as effective as medicines used to treat symptoms, such as inflammation and pain. However, more research is needed.

This article will cover 20 minerals, herbs, and vitamins used for arthritis, including their benefits, side effects, and sources.

1. Vitamin A

Vitamin A is an antioxidant that is known to support bone growth. It also keeps the digestive tract, respiratory system, and skin healthy. Vitamin A also has a role as an anti-inflammatory agent.

Benefits of Vitamin A

Supplementation with vitamin A has been found to be beneficial in a number of inflammatory conditions.

Vitamin A can help relieve pain in patients with rheumatoid arthritis and osteoarthritis.

Side Effects of Vitamin A

Getting too much vitamin A can cause side effects. Vitamin A from animal sources or supplements taken at three or more times the recommended amount can lead to an increased risk of hip fracture. Supplements have been associated with an increased risk of lung cancer in smokers.

Where to Find Vitamin A

You can get vitamin A in foods such as:

• Carrots
• Cantaloupes
• Sweet potatoes
• Spinach
• Liver
• Eggs
• Fortified milk

The recommended dailyamount ofvitamin Ais 3,000 international units for males and females.

Vitamin A deficiency can cause a weakened immune system and night blindness, but both are rare.

2. Vitamin C

Vitamin C has antioxidant properties that are known to help build the immune system, protect the cells from free-radicals, and help to build and maintain collagen and connective tissue in the body.

Benefits of Vitamin C

Studies have shown that vitamin C can benefit most people with early osteoarthritis.

Vitamin C may be able to prevent gout by lowering uric acid levels. There is also evidence suggesting vitamin C can lower blood pressure enough to reduce the risk of stroke.

Side Effects of Vitamin C

Vitamin C is generally safe. Even in high doses, it is not believed to cause series side effects. The most common side effects include diarrhea, nausea, abdominal cramps, and other gastrointestinal problems.

Where to Find Vitamin C

Vitamin C is available through fruits such as:

• Cantaloupe
• Tomatoes
• Bell pepper
• Strawberries
• Kiwi

Recommended dietary allowance is 75 milligrams (mg) for women and 90 mg for men daily.

3. Vitamin E

Vitamin E is an antioxidant. As such, it can help protect against free radicals, compounds that can cause damage and increase the risk of disease.

Benefits of Vitamin E

Vitamin E is known to have the potential to prevent or treat osteoarthritis due to its antioxidant and anti-inflammatory effects.

This vitamin may also slow down the progression of osteoarthritis by improving oxidative stress and inflammation in the joints. More studies need to be conducted to get a clear conclusion as to whether or not vitamin E can truly help osteoarthritis.

Side Effects of Vitamin E

There are not a lot of known risks of too much vitamin E. Vitamin E consumed in foods has not been shown to cause any side effects.

The primary side effect of supplements is bleeding. More than 1,000 mg of vitamin E can increase bleeding risk when it is used with nonsteroidal anti-inflammatory drugs or aspirin.

In some cases, bleeding can be severe. If consumed in higher than recommended doses, vitamin E is associated with an increased risk of brain bleed (intracranial hemorrhage).

Where to Find Vitamin E

Vitamin E can be found in foods such as:

• Mango
• Avocado
• Peanuts
• Collard greens
• Pumpkin
• Bell pepper
• Almonds
• Sunflower seeds
• Peanut butter
• Spinach
• Broccoli

Vitamin E can also be taken as a dietary supplement. The recommended dietary allowance (RDA) is 15 mg for adults.

Symptoms of vitamin E deficiency include:

• Decreased immune function
• Retinopathy
• Damage to the retina of the eyes
• Peripheral neuropathy (a condition that causes weakness or pain in the hands and feet due to peripheral nerve damage)
  

4. Vitamin K

Vitamin K has a protein called osteocalcin. This protein aids in the production of healthy bone tissues in the body.

Benefits of Vitamin K

Research has shown that sufficient levels of vitamin K in the body are known to help slow the progression of osteoarthritis. There is limited evidence from clinical trials so more research needs to be conducted.

Side Effects of Vitamin K

Vitamin K has a very low potential for toxicity and is not known to cause side effects when taken in food or as supplements.

However, vitamin K can interact with some medications. Speak with a healthcare provider or registered dietician if you are taking any of the following medications in addition to vitamin K:

• Coumadin (warfarin) and similar anticoagulants
• Antibiotics
• Bile acid sequestrants (Questran, Colestid)
• Alli, Xenical (orlistat)
  

Where to Find Vitamin K

Vitamin K comes in two forms: K1 and K2. Both forms help with blood clotting and bone metabolism. Vitamin K1 comes mostly from vegetables, especially leafy green vegetables, while vitamin K2 is present in moderate amounts in animal-based and fermented foods.

Vitamin K1 is found in:

• Collard greens
• Spinach
• Broccoli
• Kale
• Plant oils such as canola and soybean

Vitamin K2 is found in:

• Some cheeses
• Egg yolk
• Fermented foods like sauerkraut and kefir

The recommended dietary allowance is 90 micrograms (mcg) for women and 120 mcg for men.

Many Americans don’t get the recommended dosages from food alone. It is recommended that you contact your healthcare professional to discuss whether or not vitamin K supplements are needed for specific dietary needs.

The primary signs of vitamin K deficiency are bleeding and osteoporosis.

5. Calcium

Calcium is a mineral that helps to maintain strong teeth and bones. It also regulates muscles.

Benefits of Calcium

Calcium is known to help prevent the loss of bone density and fractures. This can help patients who have osteoporosis and rheumatoid arthritis.

Side Effects of Calcium

Too much calcium can cause kidney stones, and block the absorption of other minerals such as zinc and iron.

Calcium has known interactions with certain medications. Discuss your calcium status with your healthcare provider if you are taking any of the following medications:

• Dolutegravir (Dovato, Tivicay)
• Levothyroxine (Synthroid, Levoxyl, and others)
• Lithium (Eskalith, Lithobid)
• Quinolone antibiotics, including ciprofloxacin (Cipro), gemifloxacin (Factive), and moxifloxacin (Avelox)

It was once believed that calcium supplements increased the risk of heart attack. However, research has now debunked this claim.

Where to Find Calcium

Foods that contain calcium include:

• Spinach
• Broccoli
• Kale
• Yogurt
• Cheese
• Milk
• Salmon
• Canned sardines
• Calcium-fortified cereals
• Milk

The recommended dose of calcium is 1200 mg a day for men and women. For arthritis patients and postmenopausal women, 1,500 mg a day is ideal. Consult with your healthcare professional to discuss options.

A calcium deficiency can cause hypertension (high blood pressure), bone loss, tooth loss, and muscle cramps.

6. Collagen

Collagen is a protein that consists of amino acids. It is known to provide support to the connective tissues. Connective tissues are your skin, bones, ligaments, tendons, and the cartilage that protects your joints.

Your body starts to lose collagen when you reach the age of 25 or 30 years.

There are 28 different types of collagen. The most common types found in supplements are I through V. Type II is best for joint pain.

Benefits of Collagen

Studies have shown mostly positive results for the use of collagen in the treatment of patients with osteoarthritis. One study found a potential benefit in regard to pain and stiffness in people with osteoarthritis of the knee.

A further study determined undenatured type II collagen has a better effect and pain and stiffness compared to glucosamine plus chondroitin and to placebo (no treatment at all).

In another study, reports showed that the daily consumption of hydrolyzed type 1 collagen protects against cartilage loss and reduces pain in osteoarthritis patients.

Collagen may be able to help people with rheumatoid arthritis, but more research is needed to verify this.

Side Effects of Collagen

There are no known risks of consuming collagen.

Where to Find Collagen

Collagen comes from food, namely animal products. However, both animal and plant products can help your body make collagen.

You can get collagen by eating:

• Bone broth
• Gelatin
• Tough cuts of meat like pot roast, brisket, and chuck steak

Collagen supplements to be taken by mouth come in the the form of pills and powders.

A safe and recommended dose of collagen is 2.5 to 15 g per day.

Foods that boost collagen production include:

• Fish
• Poultry
• Meat
• Eggs
• Dairy
• Legumes
• Soy
• Shellfish
• Citrus fruits
• Berries
• Nuts
• Seeds
• Leafy greens
• Tomatoes
• Bell peppers
  

7. Omega-3 Fatty Acids

Omega-3 has fatty acids that are known to reduce inflammation and help arthritis patients. The fatty acids that are in omega-3 include:

• Eicosatetraenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)
  

Benefits of Omega-3s

EPA and DHA are the two fatty acids that are known to help arthritis patients. Studies have shown that an increase in omega-3 fatty acids can lead to the reduction of inflammation. The way to increase the levels of omega-3 fatty acid is through food and dietary supplements.

Studies have shown that omega-3 fatty acids may regulate disease activity and reduce the effect of the autoimmune inflammatory response in those with rheumatoid arthritis.

Side Effects of Omega-3s

Omega-3 supplementation is generally considered safe. However, long-term use and high doses may eventually lead to reduced immune function and bleeding problems.

When taken with warfarin (Coumadin), omega-3 supplements may increase the amount of time it takes for blood to clot. If you stick to the recommended amount, the risk is small.

Where to Find Omega-3s

Omega-3 fatty acids can be obtained through:

• Salmon
• Anchovies
• Tuna
• Anchovies
• Sardines
• Pacific oysters
• Trout
• Tilapia
• Shrimp
• Catfish
• Crab
• Flounder
• Flaxseed
• Chia seed
• Walnuts

It’s best to get your omega-3s by eating foods that contain these fatty acids. However, supplements are also available.

The recommended dosages of omega-3 fatty acids is 1,100 mg for women and 1,600 mg for men. The recommended dosages of EPA and DHA is 200 to 500 mg.

8. Glucosamine

Glucosamine is the structural part of the cartilage that cushions the joint that is naturally produced in the body.

Benefits of Glucosamine

Glucosamine may be able to reduce inflammation and protect cartilage. It may also be able to slow the deterioration of cartilage in the joints, while reducing pain. However, the evidence is mixed.

A 2023 review of multiple studies demonstrated that glucosamine is able to reduce pain and stiffness and improve physical function in people with knee osteoarthritis. Although its effects were not very strong, glucosamine was more effective than a placebo.

Another study found that taking glucosamine along with chondroitin works just as well as Celebrex (celecoxib) to relieve knee pain—and doesn’t come with the side effects.

Side Effects of Glucosamine

Glucosamine is known to be safe in most adults, but be aware that it is manufactured from the shells of shellfish. Some side effects include:

• Constipation
• Diarrhea
• Heartburn
• Nausea
• Headache
• Drowsiness

Glucosamine is not appropriate for everyone. Consult a healthcare provider if you are pregnant or breastfeeding or have asthma, glaucoma, or a shellfish allergy.

Glucosamine can cause interactions with some medications. Don’t take glucosamine if you are taking warfarin, and use caution if you are taking cancer medications (topoisomerase II inhibitors), acetaminophen (Tylenol), medication for diabetes.

Where to Find Glucosamine

Glucosamine is available in supplement form. It is sold as glucosamine sulfate, glucosamine hydrochloride, and N-acetyl glucosamine.

Adults can use glucosamine in doses of 1,500 mg a day for up to three years.

9. Chondroitin

Chondroitin sulfate is a chemical found in the cartilage of humans and animals. It is often taken with glucosamine or other ingredients for osteoarthritis. It may also be effective for cataracts.

Benefits of Chondroitin

Studies have shown that oral consumption of chondroitin is more effective than the placebo on relieving pain.

Other studies could not conclude that chondroitin can help grow or repair new cartilage.

Side Effects of Chondroitin

Chondroitin is usually taken as a supplement. Some side effects include:

• Mild stomach pain
• Nausea
• Bloating
• Diarrhea
• Constipation

Don’t use chondroitin if you are taking warfarin (Coumadin). Chondroitin can interact with warfarin and lead to bruising and serious bleeding.

Chondroitin may not be safe to use if you're pregnant or breastfeeding. If you have asthma, it may make your symptoms worse.

Where to Find Chondroitin

Chondroitin can come from natural sources, such as shark or bovine cartilage, or it can be made in a lab. Chondroitin is also known as chondroitin sulfate and chondroitin sulfuric acid. Chondroitin sulfate is a combination of chondroitin and mineral salt.

A dose of 800 to 1,200 mg a day, for up to two years, is generally considered safe for adults.

10. Dimethyl Sulfoxide

Dimethyl sulfoxide (DMSO) is a colorless and sulfur-containing product. It is a by-product of wood pulp processing.

DMSO is believed to improve joint mobility and relieve pain and inflammation in patients who have osteoarthritis, juvenile idiopathic arthritis, and rheumatoid arthritis. It’s also thought to increase blood flow.

Benefits of DMSO

There haven’t been many scientific studies done on DMSO as an effective treatment for osteoarthritis. At this time, it’s not certain whether it actually works.

Side Effects of DMSO

DMSO is safe when used in small doses. Most side effects of DMSO are short-lived and mild.

The most common side effects include:

• Nausea
• Vomiting
• Burning sensation on skin
  
• Garlic-like taste
• Body odor
• Headache
• Dizziness
• Drowsiness
• Diarrhea
• Constipation
• Anorexia

DMSO is not for people who have diabetes, asthma, or conditions involving the liver, kidney, or heart.

Where to Find DMSO

DMSO can be used topically (on the skin) or internally. Creams and gels are available for topical application. A healthcare provider can prescribe DMSO for internal use.

11. Methylsulfonylmethane

Methylsulfonylmethane (MSM) is a chemical found in humans, as well as some green plants and animals. MSM can be taken by mouth, alone or with other ingredients like glucosamine, to reduce pain and swelling in people with osteoarthritis.

MSM is used for a number of purposes. The most common is an anti-inflammatory agent.

Benefits of MSM

In a study of 100 people over the age of 50, the participants found a decrease in pain after taking 1,200 mg of MSM for 12 weeks compared to a placebo.

Due to its anti-inflammatory properties, MSM is used in complementary and alternative medicine and in combination with standard treatments for arthritis. It can also reduce oxidative stress alleviate joint and muscle pain.

Side Effects of MSM

Side effects include:

• Bloating
• Nausea
• Diarrhea
• Stomach discomfort

Where to Find MSM

MSM is a compound that contains sulfur and naturally found in humans, animals, and plants. It is also available in combination products and as a topical agent in creams and gels.

There isn’t a recommended dietary allowance for MSM. Common doses for adults are one to six grams (g) a day, taken by mouth for up to 16 weeks.

12. S-Adenosyl-L-Methionine

S-adenosyl-L-methionine (SAMe) is produced naturally in the body from the essential amino acid methionine and an energy-producing compound called adenosine triphosphate.

Benefits of SAMe

SAMe has anti-inflammatory properties and is known to promote cartilage repair and help the treatment of osteoarthritis of the hip or knee.

In the treatment of osteoarthritis, SAMe has fewer side effects than nonsteroidal anti-inflammatory drugs (NSAIDs), such as Advil or Motrin (ibuprofen); Aleve or Naprosyn (naproxen); and Bayer, Ecotrin, or Bufferin (aspirin). It provides about the same amount of pain relief and improvement in joint function.

Side Effects of SAMe

Side effects of SAMe are uncommon and usually minor. They include nausea and digestive issues.

SAMe may not be right for everyone. People with bipolar disorder, pregnant people, people with a weak immune system, and people taking levodopa (L-dopa) and supplements that increase serotonin (antidepressants, L-tryptophan, and St.-John’s-Wort) should talk to a healthcare provider before taking SAMe.

Where to Find SAMe

SAMe is available as a dietary supplement.

13. Hyaluronic Acid

Hyaluronic acid is naturally present in the human body. It is a gel-like substance that provides lubrication, encourages growth of bones and cartilage, and reduces inflammation.

Benefits of Hyaluronic Acid

Studies have shown that taking oral supplements of hyaluronic acid could help osteoarthritis patients with mild knee pain.

Another study concluded that hyaluronic acid injections can help control inflammation in the ankle and foot joints caused by rheumatoid arthritis.

Side Effects of Hyaluronic Acid

There is not a lot of research on side effects. In one study, participants receiving hyaluronic acid reported no side effects.

Where to Find Hyaluronic Acid

Hyaluronic acid can be obtained through injections or supplements.

The common recommendation is 200 mg daily.

14. Avocado-Soybean Unsaponifiable

Avocado soybean unsaponifiable (ASU) is a natural vegetable extract made from both avocado and soybean oil.

Benefits of ASU

ASU may have some beneficial effects on chemical functions that contribute to osteoarthritis. On a clinical level, ASU also reduces pain and improves joint function.

ASU is also used for rheumatoid arthritis and other autoimmune disorders. It can protect the joints and reduce inflammation.

Side Effects of ASU

Diarrhea, nausea, flatulence, abdominal pain, high blood pressure, and headache have been reported but are very uncommon. However, ASU that contains glucosamine could prompt an allergic reaction in individuals who have a shellfish allergy.

Where to Find ASU

ASU is available as a dietary supplement.

The recommended dosage is 300 mg of soft gel daily.

15. Green Tea

Green tea has strong anti-inflammatory and antioxidant properties. This is due to the polyphenols. The other ingredient in green tea that produces strong antioxidant properties is epigallocatechin 3-gallate (EGCG). This is known to help preserve the bones and cartilage.

Benefits of Green Tea

Research concluded that green tea on its own, or in conjunction with Remicade (infliximab) or an exercise program, showed improvements in disease activity, bone remolding, and reduction of bone loss process in patients with rheumatoid arthritis. More research needs to be conducted to specify the needs of the patients, status of disease, and the various exercises and amounts of tea to determine the long-term effects.

Side Effects of Green Tea

Green tea is generally safe when used in amounts of up to 8 cups a day.

People who are pregnant are advised to stick to no more than 6 cups a day because of the caffeine in green tea. Caffeine crosses the placenta and, in high amounts, could contribute to miscarriage and preterm birth. However, more research is needed to verify this association.

Liver problems are an uncommon side effect of green tea products. Green tea products, especially green tea extracts in pill form, may not be suitable for people with liver disease.

Green tea may interact with Corgard (nadolol), a beta-blocker used to treat high blood pressure and heart problems. It may also interact with other medications.

Where to Find Green Tea

There are several types of green teas to try or you can get the benefits through supplement form.

16. Devil’s Claw

Devil’s claw is a plant native to South Africa that is known to have anti-inflammatory and pain-relieving properties.

Benefits of Devil’s Claw

A scientific review of devil’s claw found benefits for a number of diseases including rheumatoid arthritis, osteoarthritis, and others. Devil’s claw has anti-inflammatory effects and an ability to reduce pain. However, more research needs to be done on the medicinal potential of devil’s claw.

Side Effects of Devil’s Claw

Devil’s claw seems to be safe for adults when taken by mouth for up to 12 weeks. Possible side effects of devil’s claw include:

• Diarrhea
• Indigestion
• Allergic skin reactions

Devil’s claw is not advised for people who are pregnant, have gallstones or ulcers, or are taking an antacid or blood thinner. People who have heart and circulation problems or low levels of sodium (hyponatremia) are advised to avoid devil’s claw or talk to a healthcare provider before using it.

Where to Find Devil’s Claw

Devils claw can be consumed through capsules, powder, or liquid form. The recommended dose is 750 to 1,000 mg three times a day.

17. Turmeric

Turmeric is a root plant related to ginger. Curcumin is a known ingredient in turmeric that helps to block inflammation and may have a blood-thinning effect.

Benefits of Turmeric

Turmeric may be beneficial to people with osteoarthritis and rheumatoid arthritis.

People with knee osteoarthritis may find turmeric improves knee pain and function. With its anti-inflammatory properties, turmeric has been shown to be just as effective as NSAIDs.

A review of 10 clinical studies found curcumin in turmeric can not only improve rheumatoid arthritis symptoms but also slow the course of the disease. Turmeric can even be used to help prevent rheumatoid arthritis in people who are at high risk of early or developing rheumatoid arthritis.

Side Effects of Turmeric

The side effects often manifest as mild symptoms:

• Nausea
• Diarrhea
• Dizziness
• Constipation
• Rash
• Vomiting
  
• Dyspepsia (indigestion)

Where to Find Turmeric

Turmeric comes in power, root, liquid, and supplement form. The recommended dose is 500 to 2,000 mg per day.

18. Ginger

Ginger is a root that may help symptoms of arthritis.

Benefits of Ginger

The phytochemicals in ginger have anti-inflammatory properties that may aid in relieving inflammation and pain in the joints.

Studies have shown that ginger decreases the pro-inflammatory gene expression and also increases the ability to increase anti-inflammatory genes.

Side Effects of Ginger

The mild side effects of ginger include heartburn, nausea, and gas. If you are taking blood thinners or have gallstones, ginger may not be recommended.

Where to Find Ginger

Ginger comes in:

• Powder
• Capsules
• Tea
• Extract
• Oil form

The suggested amount is 2 g in three divided doses per day or up to 4 cups of tea daily.

19. Bromelain Extract

Bromelain is a group of enzymes found in the fruit and stem of the pineapple plant. This supplement may be able to reduce pain and swelling in people with osteoarthritis and rheumatoid arthritis. It is also believed to increase mobility.

Benefits of Bromelain Extract

Scientific studies produce mixed evidence on whether bromelain extract is actually able to treat arthritis. The research on bromelain, alone or in combination with other ingredients, in the treatment of osteoarthritis yields conflicting results.

Side Effects of Bromelain Extract

The common side effects are upset stomach and diarrhea. People who are allergic to pineapples or who have other allergies may experience allergic reactions after consuming bromelain.

People who are pregnant or breastfeeding may want to avoid bromelain. There isn’t enough information available to know if bromelain is safe for these groups.

Where to Find Bromelain Extract

Bromelain supplements are sold as powders, creams, tablets or capsules, which may be used alone or in combination with otheringredients. The recommended doses are 500 to 2,000 mg of capsules or tablets three times a day between meals.

20. Boswellia Serrata

Also known as Indian frankincense, Boswellia serrata and its extract may help relieve the joint pain and stiffness associated with arthritis.

Benefits of Boswellia

Boswellia contains boswellic acid, which acts to reduce inflammation and arthritis. It may also be able to improve pain and physical function. Due to these properties, Boswellia can benefit people with rheumatoid arthritis, osteoarthritis, and other inflammatory diseases.

Side Effects of Boswellia

Boswellia is generally considered safe. It has not been shown to cause toxic side effects, even if taken in high doses. However, more research is needed to investigate possible side effects.

Where to Find Boswellia

Boswellia can be taken as an herb or as an extract. The recommended dosage is at least 100 to 250 mg for four weeks.

Summary

When it comes to herbs, minerals, and vitamins for arthritis, you have many choices. Consult a healthcare provider to help you determine which option is best for you.

Some arthritis vitamins, herbs, and minerals may cause side effects or interact with other supplements or medications you may be taking. A healthcare provider can help you find the right supplement, herb, or vitamin for your arthritis symptoms.