Which supplements for joint pain actually work?
Turmeric, glucosamine, chondroitin, collagen, omega 3 fish oil. They’re all touted as cures for achy joints but which ones do the experts back?
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Turmeric, glucosamine, chondroitin, collagen, omega 3 fish oil. They’re all touted as cures for achy joints but which ones do the experts back?
The shelves of pharmacies, supermarkets and health food stores are piled high with supplements that promise to ease aching knees and hips, slow joint damage and even rebuild cartilage.
For the millions living with arthritis in the UK, especially those aged 60-plus, the appeal is obvious: the hope of relief without the need for medication or surgery.
Osteoarthritis (OA) is the most common form of arthritis, yet despite years of research there is still no medication capable of reversing it or of restoring worn cartilage. No surprise then that joint supplements promising relief from it are among the most popular products in the UK’s £14 billion supplements market.
Most clinicians remain cautious – but not dismissive. “Supplements are something I get asked about in almost every clinic,” says pioneering knee surgeon Amir Qureshi, at the University Hospital, Southampton. “But currently none have been proven to rebuild worn cartilage or reverse osteoarthritis.”
Qureshi, who also works privately at the Nuffield Wessex and Southampton Spire Hospitals, adds: “Some people certainly tell me they feel better taking them, but that’s very different from saying they’re repairing the joint. However, if patients report that they’ve started taking a supplement and their knee feels much better, I don’t dismiss that or tell them to stop.
“Arthritis symptoms naturally fluctuate and it’s often impossible to know exactly why someone is feeling better so if someone genuinely feels something is helping, they are not having any side effects and they’re happy to continue, then I see no reason to tell them not to do so.”
Professor Ali Mobasheri, professor of musculoskeletal biology at Finland’s University of Oulu, past president of the Osteoarthritis Research Society International (OARSI) argues that the debate is often oversimplified.
“It’s unhelpful to say that these things don’t work,” he says pointing out that there is a world of difference between pharmaceutical formulations and the low-quality food supplements often peddled online. “The situation is much more subtle and complex but this sometimes gets lost in translation.”
So, what does the evidence show for the most commonly used supplements?
One of the supplements currently attracting the most attention for arthritis is turmeric, derived from the plant curcuma longa, a member of the ginger family. Its active ingredient, curcumin, appears to block chemicals involved in inflammation, and clinical studies suggest it may help improve symptoms of knee OA.
“If I had to pick one supplement, it would probably be turmeric,’ says Qureshi. “The evidence is probably a little better than for most of the others, although it is still fairly modest.”
A 2025 meta-analysis published in the Journal of Rheumatic Diseases concluded that “Curcuma longa benefits knee OA pain and function, being more effective than placebo and comparable to non-steroidal anti-inflammatory drugs (NSAIDs).”
However, the authors stressed the need for more research on dosing and delivery methods. Research is generally based on a daily dose of 800mg-1,500mg (1.5g).
However, there have been reports of liver injury, so caution is advised in people with liver or gallbladder disease or taking blood thinners. “Natural doesn’t necessarily mean safe,” notes Qureshi.
Curcumin has low bioavailability, meaning it is poorly absorbed, rapidly metabolised by the liver, and quickly eliminated from the body. Newer formulations often include other ingredients such as piperine from black pepper to increase bioavailability. But according to some research this may also boost the risk of side effects. In 2022, French authorities highlighted more than 40 cases of hepatitis associated with turmeric or curcumin supplements, including four considered life-threatening.
A 2023 report in the American Journal of Medicine found that cases of liver injury linked to turmeric supplements appeared to be rising in the US. The researchers suggested this may partly reflect increased use of supplements, and that some people seem to be more genetically susceptible. In July 2026, the UK Committee on Toxicity highlighted these concerns not just for turmeric but for other herbal supplements too.
“Although turmeric supplements are generally considered safe, there are reports from the UK, US and Canada about liver toxicity and some supplements contain large amounts of lead,” says Martin Lau, specialist rheumatology dietitian at Arthritis Action.
“Given the poor regulation of dietary supplements, it’s important to exercise care, especially if you have a pre-existing liver condition.” For these reasons, he recommends a “food first” approach, using turmeric for cooking rather than relying on supplements.
The omega-3 fatty acids, EPA and DHA, found in oily fish such as herring, mackerel, salmon and sardines, are among the most extensively studied nutrients for inflammation.
According to Arthritis UK they reduce production of inflammatory compounds released by white blood cells and contribute to the formation of prostaglandins, hormone-like substances that help regulate immunity. They may also lower levels of harmful blood fats. This is important because people with inflammatory types of arthritis have a higher risk of heart disease and stroke.
A 2024 meta-analysis of 18 randomised controlled trials involving 1018 people with RA found that omega-3s reduced joint tenderness and inflammatory chemicals in rheumatoid arthritis (RA) as well as lowering the “disease activity score” on 28 joints – 2 to 3 grams of combined EPA and DHA daily appears to be the sweet spot.
Findings are less convincing for OA, however. “The evidence is much stronger in inflammatory arthritis, such as rheumatoid arthritis, than in the more common ‘wear-and-tear’ osteoarthritis, where it is insufficient for me to routinely recommend omega-3s,” says Qureshi.
Lau again recommends prioritising diet: “Aim to put oily fish on the menu twice a week to reach that therapeutic dose of around 3 grams a day.” There’s no official UK recommendation, but the US Department of Agriculture recommends at least two servings of fish a week (3.5-ounce /100g portions) for maximum benefit.
For those who dislike fish, Lau recommends a high strength supplement supplying around 3g daily. Benefits are gradual and most effective when omega-3s are taken in addition to conventional RA treatment for at least 12 weeks.
Note: Omega-3s can thin the blood so if you’re taking an anti-coagulant, such as warfarin, seek medical advice first.
This was the joint supplement of choice for many years, but has been mired in controversy more recently. It’s a compound derived from shellfish or produced synthetically and plays a role in forming structural components of joints such as cartilage, ligaments, tendons and synovial fluid.
It is available in two main forms: glucosamine sulphate and glucosamine hydrochloride. Despite decades of study, results are inconsistent and the National Institute for Health and Care Excellence (NICE) states there is no strong evidence of benefit from it in cases of OA.
Professor Jean-Yves Reginster of the University of Liège argues that it depends on the type of glucosamine. “Glucosamine hydrochloride is a pure placebo and is not recommended,” he says.
By contrast he suggests crystalline glucosamine sulphate, formulated to prevent glucosamine from degradation, may provide measurable benefits on pain: “This can be seen after three to four weeks with maximum benefit expected between six to eight weeks."
Reginster’s own research suggests that early use of this type of glucosamine at a dose of 1,500 mg daily for at least a year may slow joint damage, reduce painkiller use and even reduce need for knee replacement for up to five years after stopping taking it.
In Europe this formulation is prescription-based. But in the UK it is sold only as a supplement whose quality may vary. Lau remains unconvinced. “The consensus within the scientific community is that there is insufficient evidence,” he says. “However if somebody has really set their heart on trying glucosamine, I would have no objection.”
Qureshi is cautious too, noting uncertainty and recent observational research published in Nature Metabolism suggesting an association between glucosamine use and an increased risk of progressing to full-blown Alzheimer’s disease in people with cognitive impairment.
“The research doesn’t prove cause and effect, but given the uncertain benefit for arthritis, it makes me more cautious about recommending it, especially in anyone with cognitive impairment,” Qureshi explains.
Note: If trying glucosamine, consult a doctor or pharmacist if you have diabetes (it may raise blood glucose) or a shellfish allergy.
Chondroitin is a naturally occurring component of cartilage often paired with glucosamine in joint supplements.
A 2015 Cochrane review suggests that it may provide small short-term improvements in pain and quality of life and slightly slow joint space narrowing. However, many studies included in this review were of low quality and results were inconsistent.
A more recent review published in the journal Cureus in 2023 suggests that results may have been muddied by variables, such as the source of origin, purity, and contamination with by-products as well as the fact that chondroitin is so often combined with glucosamine making it hard to disentangle its effects. The researchers conclude that “pharmacological-grade chondroitin sulphate may have significant benefits although higher quality evidence is still needed.”
Collagen supplements have surged in popularity as a result of social media trends and celebrity endorsements. Type 2 collagen is the most abundant protein found in cartilage, the smooth tissue that covers the ends of our bones in joints, leading to suggestions that supplementation may support cartilage repair.
However, evidence remains weak. A 2020 white paper by Professor Mobasheri and colleagues concluded that definitive proof was lacking.
Lau notes that while there are some encouraging findings there are significant weaknesses in research. “Many of the trials are industry funded and many studies are small, short and of low quality which is why I don’t feel confident enough to recommend it to my patients,” he says.
Qureshi agrees: “Collagen is interesting and there are some promising early studies, but I’m waiting for better quality evidence before recommending it.”
Vitamin D is often discussed in relation to bone and joint health because people living with arthritis are often deficient in vitamin D. “However, while supplementation can correct low levels, it does not have a magical effect on symptoms,” says Lau.
There is ongoing debate in the rheumatology world, with some clinicians questioning the value of routine testing of vitamin D levels while others support monitoring because of its importance for bone health, which is especially relevant in RA, where uncontrolled disease can lead to bone erosion.
In osteoarthritis, Lau adds, muscle health is increasingly recognised as significant for mobility and function pointing to research at Liverpool John Moores University exploring whether different vitamin D thresholds may be needed to support muscle function and regeneration.
Many products sold for joint health contain a mixture of different ingredients. However, evidence for these is limited according to Professor Amira Guirguis, chief scientist at the Royal College of Pharmacy. “There is very little good quality research to show that combination supplements work better than individual ingredients,” she says.
Guirguis also highlights the variability of products: “Over-the-counter joint supplements are not standardised medicines, so the active ingredient they contain, how well they are absorbed by the body and their overall quality can vary significantly between brands.”
There’s also the issue of whether multi-ingredient supplements can contain enough active ingredients to have an effect. “It’s hard to say but ‘throw in the kitchen sink’ doesn’t equal better efficacy unless the supplement has been subjected a randomised control trial,” Lau says.
To avoid wasting your money look for formulas that require at least three or four capsules per serving or choose a multi-pill daily pack that splits ingredients across separate capsules and/or pills (e.g. Healthspan’s Joint Synergex).
“Supplements are unlikely to work straight away and, if they do help, it may take around two to three months before you notice any improvement,” says Guirguis. “If you haven’t noticed a benefit by then, continuing to take it is unlikely to make a difference.
“Before starting any supplement, speak to your pharmacist, especially if you take regular medicines, or have other health conditions. They can help you decide whether it is suitable for you and check for possible interactions with your medicines.”
Among the experts, one message is consistent: supplements should not replace treatments that are known to be effective. That includes staying active, maintaining a healthy weight, eating a healthy diet and using pain relief if needed.
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