Best Vitamins and Supplements for Joint Health in 2024

While “there’s not a ton of evidence out there to firmly say one supplement is going to help you over another,” Mysore said, glucosamine likely has the most evidence backing its use. Glucosamine naturally occurs in our bodies — it’s in your cartilage and helps your joints function. A glucosamine supplement is believed to help with arthritis in that it can bring down some of the pain brought on by osteoarthritis or rheumatoid arthritis. According to the Arthritis Foundation, glucosamine is commonly sold in combination with chondroitin as a single supplement, and both are two of the most commonly used supplements for arthritis.

Mysore said people with shellfish and iodine allergies need to be careful about taking this supplement, as it’s often made from shellfish, and that it could also affect people with asthma. It has the potential to cause side effects like nausea and heartburn, and there’s also a risk of interaction with blood thinners or anticoagulant medications that could cause bleeding issues. Talk with your doctor or dietician before adding it to your diet.

Omega-3s are fatty acids that may alleviate inflammation and joint pain. Some research has shown that these supplements may reduce stiffness in people with arthritis and also combat joint pain; other research has found they may “prevent experimental arthritis and may decrease disease activity in rheumatoid arthritis.” If you currently take a blood thinner, speak to your doctor before taking an omega-3 because they may interact and pose health risks.

It’s also important to note that it may be more beneficial to get your omega-3s through your food, if possible. One omega-3 rich diet to get you started is the Mediterranean diet.

Turmeric isn’t just a spice used in some cuisines, it’s been used in traditional medicine as a healing spice, and it’s considered one of the more powerful natural ingredients you can add to your meal for a health boost. Specifically, its active ingredient or compound, curcumin, has antioxidant and anti-inflammatory properties.

Mysore says that if you’re interested in adding a turmeric supplement for pain relief, make sure it contains curcumin for better absorption. And as an alternative, tastier way to incorporate the spice’s wellness properties into your routine, Mysore suggested a meal that contains turmeric and black pepper, which contains a compound that can help the body absorb turmeric’s important properties. For example, she said, a smoothie with added turmeric and eggs seasoned with black pepper.

As is true with every supplement on this list, check with your doctor if you’re taking prescription medications, as turmeric may interfere with blood thinners and immunosuppressive drugs, according to Johns Hopkins Medicine.

Vitamin D is known to support bone health, which is why some believe a vitamin D supplement could be useful in aiding in joint health. There is some research that suggests taking a vitamin D supplement can help with arthritis pain and inflammation, but the result doesn’t necessarily lend itself to a definitive answer.

Overall, vitamin D is a great resource for the body, which aids in other functions like cognitive function, immune function and mood. Take care when adding a vitamin D supplement to your routine, though, as high levels of this vitamin can interact with several drugs. Most notably, high levels of vitamin D can be highly problematic if you’re on Lanoxin, as it can put you at risk for hypercalcemia. (Unless your doctor recommends it, most health experts seem to recommend not taking more than 4,000 IU per day.) Other medications mixed with a vitamin D supplement can also affect how your body processes the supplement.

People often turn to vitamin E to support their immune systems, as this vitamin is an antioxidant. And there is some research showcasing vitamin E may slow the progression of osteoarthritis and promote the growth of new cartilage cells. However, much of this research requires further study. That being said, vitamin E is a good supplement to keep in your rotation, as it also promotes good vision and brain health. Just note that it can interact with blood thinners and put you at risk for bleeding.

You’ll often see chondroitin mentioned alongside glucosamine, as they’re similarly studied for arthritis and often sold together as a single supplement. Chondroitin is also found in the cartilage in your body, which is why it’s believed to be beneficial in boosting joint health. Research into chondroitin has had largely inconclusive results, but it’s still accepted as a supplement that could be beneficial in aiding joint health. It’s generally viewed as a safe supplement, though, like many others, it can interact with blood thinners like Warfarin and put you at risk for bleeding.

Collagen is a protein your body makes — and as you age, you have less and less of it. It’s what keeps your skin tight and firm and what keeps your joints working smoothly. But as you get older, there’s less collagen in your joints, which is where joint supplements could help. Though there isn’t a lot of research on whether collagen can actually help your joints, doctors largely think that it won’t hurt either — if it makes you feel better while paired with low-impact exercises like swimming, then go for it.