December 2026
Joint pain can make everyday activities, from walking the dog to climbing stairs, feel more difficult. Whether caused by aging, injury, or a condition like osteoarthritis, sore and stiff joints can affect your mobility and quality of life.
Maybe you’ve seen ads or posts about supplements for joint health on social media. Or maybe you’ve seen joint supplements on the shelf at your local pharmacy. They may promise to relieve pain, reduce inflammation, support cartilage, and improve joint health. But what’s hope and what’s hype?
Here’s what the National Center for Complementary and Integrative Health (NCCIH) finds on supplement research for osteoarthritis, a common condition that leads to joint pain — and the most-researched joint condition when it comes to supplement efficacy.
Glucosamine and chondroitin
Glucosamine and chondroitin are among the most widely used supplements for joint health. Both are naturally found in cartilage, the tissue that cushions your joints.
- Glucosamine is a building block of cartilage.
- Chondroitin helps to keep cartilage from getting compressed.
Despite their popularity, studies have produced inconsistent findings on whether these supplements improve osteoarthritis symptoms, finds the NCCIH.
The American Academy of Orthopaedic Surgeons 2017 clinical practice guidelines do not support taking glucosamine sulfate supplements for hip or knee osteoarthritis (OA).
What it may help: The American College of Rheumatology/ Arthritis Foundation 2019 clinical guideline for osteoarthritis management conditionally recommends chondroitin for people with hand OA only. Typical dosing for glucosamine sulfate is 500 mgs three times daily, according to StatPearls.
Cautions: Both supplements are linked to an increased bleeding risk in people taking the blood thinner warfarin. According to the NCCIH, glucosamine can increase blood sugar levels in some people. Glucosamine supplements are made from the shells of shellfish, so they’re not suitable for those with shellfish allergies.
Talk with your healthcare provider if you are considering taking these supplements.
SAMe for joint pain
SAMe stands for S-Adenosyl-L-Methionine, a chemical found naturally in the body. During studies of SAMe for depression, study participants with osteoarthritis (OA) noticed improvement in their joint symptoms. But a small number of studies comparing SAMe to a placebo (sugar pill) for OA did not consistently find SAMe to be beneficial.
What it may help: Studies comparing SAMe with NSAIDs (ibuprofen, naproxen sodium) showed patients had similar pain relief and improvement in joint function, with SAMe having fewer side effects. According to the Arthritis Foundation, SAMe may affect serotonin and other neurotransmitters which reduce pain perception. It may also stimulate cartilage growth.
Cautions: People with bipolar disorder should not take SAMe. The same is true for people who have HIV and those taking certain drugs for Parkinson’s disease.
Turmeric for arthritis
Turmeric is a spice commonly used in curry dishes (it gives curries their golden hue). It contains curcumin, which has antioxidant and anti-inflammatory properties. According to the NCCIH, initial evidence for taking oral turmeric supplements for osteoarthritis pain and stiffness is positive. But more studies are needed to conclude that turmeric works for this or other health conditions.
The American College of Rheumatology lists recommended amounts at 500 mg to 1,000 mg daily. The NCCIH states that traditionally formulated turmeric supplements (not high absorption) are likely safe to take at recommended levels for two to three months.
Cautions: High absorption turmeric supplements, such as those with black pepper extract, may increase the risk of liver damage. Stop taking turmeric supplements, and call your doctor, if you have fatigue, nausea, poor appetite, dark urine, or yellowing of the skin or eyes.
Boswellia serrata for joint health
Boswellia serrata, sometimes called Indian frankincense, is an herbal supplement with anti-inflammatory properties. Research suggests Boswellia may offer a slight improvement in joint pain and function. It’s been most studied at dosages of 100–250 mg/day, according to Examine.com, an independent research database.
According to the NCCIH, there’s not enough information on the safety of herbal remedies for osteoarthritis, including Boswellia serrata. Examine.com reports that side effects are mild, mainly gastrointestinal upset, and there are minimal reported drug interactions. However, pregnant and breastfeeding women should avoid taking it. Animal studies have linked high doses to miscarriage.
Are arthritis supplements regulated by the FDA?
One of the biggest misconceptions about supplements is that they undergo the same review process as prescription medications.
The U.S. Food and Drug Administration (FDA) does not evaluate or monitor supplements for how well they work. For many supplements, long-term safety is not established. Without FDA approval, supplement dosing amounts are not validated for efficacy.
The FDA has issued safety alerts on contaminated pain and arthritis products, including supplements labeled as natural. Right now, the FDA website lists 63 such supplements that contain dangerous hidden ingredients, such as other drugs. The supplements listed are not household names, but they are sold in specialty stores and online.
You can search the list. But the FDA warns it’s just a fraction of the contaminated supplements on the market. The FDA recommends talking to a healthcare provider before buying or taking any supplement.
How to choose a joint supplement safely
When buying supplements, look for brands labeled with third party, independent testing. Your doctor or pharmacist can often recommend a supplement brand they trust and a dosage amount. They can also review your other medications and supplements to make sure any new supplements don’t interact and cause side effects or unintended health problems.
