Can supplements prevent joint pain? Which ones are best?

The supplement market is massive now, and we're arguably more active than ever before. So combine these two together and surely there's a crossover where supplements can help joint pain? Well I'll discuss which supplements can potentially help with aches, pains and recovery from exercise (or just life in general) and give you both my opinion and a brief overview of what scientific studies are saying.

Don't just fall for the marketing claims of manufacturers who's sole aim is to sell as many pills as possible!

I personally take 3 supplements every day without fail and they 100% make a difference to me. But everything is personal. There are much more factors that come into play when it comes to what supplements you might need and I'll discuss these below.

Disclaimer: I'm not recommencing any of them. I'm just aiming to give you an overview of their claims and the research so you can make an informed decision on whether or not they might help you.


What are the best supplements for joint pain?

The following supplements claim to help with joint pain:

  1. Glucosamine
  2. Cod liver oil
  3. Collagen
  4. Omega-3
  5. Turmeric
  6. Chondroitin
  7. Vitamin D
  8. Creatine

So let's take a closer look at each one, what they claim to support with and whether or not you might want to add them into your diet.



Glucosamine is renowned for its potential benefits in promoting joint health and alleviating discomfort associated with conditions like osteoarthritis. As a natural compound found in the body, it serves as a fundamental building block for cartilage—the flexible tissue that cushions joints. Many individuals turn to glucosamine supplements to support the maintenance and repair of this crucial connective tissue. By providing the body with an additional supply of glucosamine, these supplements are believed to contribute to the preservation of joint function and flexibility. Moreover, glucosamine is thought to possess anti-inflammatory properties, helping to mitigate swelling and pain in the joints. While research results on its effectiveness can be mixed, numerous people report positive outcomes, making glucosamine a popular choice for those seeking natural solutions to enhance joint well-being. As with any supplement, it's advisable to consult with a healthcare professional before incorporating glucosamine into one's routine.


Cod liver oil

Cod liver oil has gained recognition for its potential benefits in promoting joint health and overall well-being. Packed with omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), cod liver oil possesses anti-inflammatory properties that can be particularly advantageous for joint health. These essential fatty acids are known to help reduce inflammation in the joints, thereby easing pain and stiffness. Additionally, the omega-3s in cod liver oil contribute to the overall health of joint tissues and may slow down the progression of conditions like arthritis. Moreover, cod liver oil is a rich source of vitamin D, crucial for calcium absorption and bone health. Stronger bones provide better support to joints, potentially reducing the risk of joint-related issues. While cod liver oil is not a cure-all, incorporating it into a balanced diet under the guidance of a healthcare professional may offer a natural and holistic approach to maintaining healthy joints.



Collagen supplements have garnered attention for their potential benefits in supporting joint health. As a protein that constitutes a significant portion of our connective tissues, including cartilage, collagen plays a crucial role in maintaining the structural integrity of joints. Many believe that taking collagen supplements can contribute to the regeneration and repair of joint tissues, promoting flexibility and resilience. Collagen is also thought to have anti-inflammatory properties, helping to alleviate joint pain and stiffness. Additionally, collagen supports the health of ligaments and tendons, further enhancing joint function. While research on the effectiveness of collagen supplements is ongoing, some studies suggest positive outcomes, making it a popular choice for individuals looking to proactively address joint health concerns. As with any supplement, it's advisable to consult with a healthcare professional to determine the most suitable approach for individual needs and conditions.



Omega-3 fatty acids, found abundantly in fish oil and certain seeds, have been celebrated for their myriad health benefits, particularly in the realm of joint health. The two primary omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), exhibit potent anti-inflammatory properties, making them instrumental in mitigating joint pain and reducing inflammation associated with conditions like arthritis. By modulating the body's inflammatory responses, omega-3s contribute to maintaining the integrity of joint tissues and may slow down the progression of joint-related disorders. Moreover, these fatty acids play a crucial role in lubricating joints and supporting overall joint flexibility. Incorporating omega-3 supplements into one's diet, alongside a well-balanced and healthy lifestyle, is often recommended to promote joint comfort and resilience. As with any dietary supplement, it's advisable to consult with a healthcare professional to tailor the approach to individual health needs and circumstances.



Turmeric, a vibrant yellow spice renowned for its culinary uses, has also gained significant attention recently for its potential benefits in promoting joint health. At the heart of turmeric's potency lies curcumin, a compound with robust anti-inflammatory and antioxidant properties. These qualities make turmeric a natural ally in the quest for joint comfort. By inhibiting inflammatory pathways in the body, curcumin may help alleviate joint pain and reduce swelling, particularly in conditions like osteoarthritis and rheumatoid arthritis. Turmeric's anti-inflammatory effects can contribute to improved joint function and increased mobility. While more research is needed to fully understand the extent of its impact, many individuals incorporate turmeric supplements or add this spice to their diets to harness its potential benefits for joint health. As with any supplement, it's advisable to consult with a healthcare professional to ensure it aligns with individual health goals and considerations.



Chondroitin, a natural component of cartilage, has been recognized for its potential benefits in promoting joint health and managing conditions like osteoarthritis. As a key player in the maintenance of joint structure, chondroitin helps cushion and lubricate joints, supporting smoother movement and flexibility. It is believed to contribute to the regeneration of cartilage and inhibit enzymes that can degrade joint tissues. Many individuals turn to chondroitin supplements to ease joint pain, reduce inflammation, and slow down the progression of joint-related disorders. When combined with glucosamine, another cartilage-building compound, the synergistic effect is thought to be particularly beneficial for joint health. While research on chondroitin's efficacy is ongoing, it remains a popular choice for those seeking natural approaches to support and preserve joint function. As with any supplement, consulting with a healthcare professional is advisable to ensure its compatibility with individual health conditions and needs.


Vitamin D

Vitamin D, often recognized for its role in bone health, also plays a crucial part in supporting joint function. This essential vitamin facilitates the absorption of calcium, a mineral vital for maintaining strong and healthy bones. By ensuring an adequate supply of calcium, vitamin D indirectly contributes to the well-being of joints, as strong bones provide a sturdy framework for joint structures. Moreover, emerging research suggests that vitamin D possesses anti-inflammatory properties, which can be particularly beneficial for individuals with joint pain or conditions like arthritis. A deficiency in vitamin D has been linked to increased joint discomfort and a higher risk of musculoskeletal issues. Therefore, maintaining optimal levels of vitamin D through supplementation or exposure to sunlight is key not only for bone health but also for promoting overall joint resilience and function. As with any supplement, consulting with a healthcare professional is advised to determine the appropriate dosage and ensure it aligns with individual health needs.



Now, this one might be a little bit of a curve ball but there's method to my madness here. While creatine is commonly associated with its role in enhancing muscle performance and strength, some studies suggest that it may also offer benefits for joint health. Creatine is a compound that helps produce adenosine triphosphate (ATP), the primary energy currency of cells. By supporting efficient energy production, creatine may contribute to the maintenance and repair of joint tissues, promoting overall joint health. Additionally, creatine's potential anti-inflammatory properties could play a role in reducing joint pain and swelling. While more research is needed to fully understand creatine's impact on joint health, its well-established safety profile and performance-enhancing benefits make it an intriguing supplement for those looking to support not only muscle function but potentially joint well-being as well. As with any supplement, consulting with a healthcare professional is advisable to ensure it aligns with individual health goals and considerations.


As I mentioned above, supplements are completely individual and you should consider your diet, your individual needs and your goals before adding them into your daily routine. I personally take a multi vitamin, creatine and vitamin D on a daily basis because they work for me. I don't particularly eat much fruit and veg, I live in the UK where we don't get too much sunlight all year round and I'm a fairly active person who does weight training weekly. So those 3 supplements work for me in various ways, not just in terms of joint health.

This is the approach you should take too. Ignore the outrageous marketing claims on the TV, ignore the influencers who are getting paid to promote is, and listen to the professionals!

Top tip: to avoid forgetting to take your daily supplements, leave them next to something you routinely do every day. Like next to your toothbrush or in the cupboard with your coffee cups! This is called "habit pairing" and helps you add something into your routine by acting as a reminder alongside something you do every day.

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Arun Gray sports therapist strength and conditioning coach skegness

The author

Arun Gray is a sports therapist and strength & conditioning coach with over 15 years experience in the industry. He also has a personal history with chronic shoulder and back pain along with a range of other sporting injuries.

Arun writes about common injuries and aims to help people understand and manage their pain to prevent having to rely on national healthcare.

Read more about Arun