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Just like the hinges of a door become rusty over time, making it trickier to open and close smoothly, arthritis can make it harder forjointsto move freely without discomfort. If you have arthritis—a condition that affects about 1 in 5 U.S. adults, according to a report from theCenters for Disease Control and Prevention—you know how joint pain and stiffness can affect the things you do every day.
The 7 Best Anti-Inflammatory Snacks for Joint Pain, According to a Dietitian
It’s no surprise that in order to manage arthritis, many people turn to taking certain supplements to take the edge off their discomfort and restore some range of motion. While supplements won’t be a magic bullet to living a pain-free life with arthritis, they may help reduce inflammation or have other positive effects on the joints, especially when combined with an anti-inflammatory diet and regular physical activity.
1. Omega-3 Fatty Acids
Omega-3 fatty acids, found abundantly in fish oil, are known for their anti-inflammatory properties, according to a meta-analysis in the journalInternational Immunopharmacologyin 2022. By helping to decrease inflammation, these essential fatty acids may then play a role in alleviating joint tenderness and swelling, notes a review in theMediterranean Journal of Rheumatologyin 2020.
Look for a supplement that provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two long-chain omega-3 polyunsaturated fats, recommends Julie Upton, a registered dietitian in the San Francisco Bay area. Aim for a total of 500 milligrams per day of EPA + DHA.
2. Curcumin
Curcumin is the active ingredient inturmeric—it’s what gives the yellow spice its vibrant hue. The chemical is renowned for its anti-inflammatory properties, making it a potentially beneficial supplement for individuals suffering from arthritis.
3. Glucosamine and Chondroitin
Glucosamine and chondroitin supplements “may benefit someone with arthritis, as glucosamine is a natural compound found in cartilage, and chondroitin is a component of cartilage,” saysMascha Davis, M.P.H., RDN, author ofEat Your Vitamins. She explains that research suggests that these “supplements provide the body with the building blocks it needs to support healthy joints, potentially leading to a reduction in stiffness, pain and improved physical function for those with arthritis.”
4. SAMe (S-adenosyl-L-methionine)
SAMe (S-adenosyl-L-methionine) has garnered attention as a supplement for its potential role in addressing symptoms of arthritis, particularly osteoarthritis. “SAMe is a naturally occurring compound found in the cells of the human body that plays a role in the maintenance of cell membranes,” Davis explains. Although research is not conclusive, in general, SAMe appears to be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in improving pain and joint function, with fewer side effects, according to theNational Center for Complementary and Integrative Health.
While SAMe is celebrated for its potential benefits, it’s crucial to be aware of its risks. Because SAMe can influence serotonin levels in the body, it can interact with antidepressant medications. Talk to your doctor about any potential medication interactions before starting a SAMe supplement.
5. Vitamin D
Vitamin D plays a critical role in maintaining bone health and regulating the immune system, which is particularly relevant for individuals suffering from arthritis. Research suggests that vitamin D supplementation can lead to a significant reduction in arthritis-related pain and inflammation. Data published inArthritis Research and Therapy in 2023 showed that, among those with knee osteoarthritis who never underwent knee surgery, vitamin D supplementation was linked to modest improvement in knee pain, function and stiffness over five years.
The Bottom Line
Arthritis can be a challenging condition to navigate, and it can have a profound impact on your quality of life. While every body reacts differently to interventions, there is evidence to suggest that consumingan anti-inflammatory diet, staying physically active and supplementing with key nutrients may help people with arthritis manage symptoms naturally. Some supplements to consider include curcumin, vitamin D and omega-3 fatty acids. As always, discuss taking any supplements with your health care provider first. And once you decide to start taking a particular supplement, be sure to confirm that the one you’re purchasing is independently verified to ensure purity and quality.
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