7+ Best Well-Researched Supplements for Your Joints

Suffer from knee pain and have difficulty going down the stairs? Here are the best supplements for joints that really work and do not cost a fortune. Most items we discuss are well known to medical science and were extensively tested for their efficacy. 

1. Glucosamine

Glucosamine is an amino sugar that is used by the body for producing glycosaminoglycans which are a major component of cartilage. It is cartilage that helps your knees, hips, and elbows move easily; when the cartilage layer is lost, bones start to rub against each other which leads to pain and inflammation. It is believed that regular intake of glucosamine might improve cartilage health.

There are three commercially available types of glucosamine: glucosamine hydrochloride, N-acetylglucosamine, and glucosamine sulfate. It is only the latter that was found to be effective in treating knee osteoarthritis symptoms. Thus, do not buy supplements for joints that contain any glucosamine types other than glucosamine sulfate; the recommended dose of it is 1 500 mg a day. You can either take the whole amount of glucosamine at once or spread it over three 500 mg doses and take them at regular intervals.

Glucosamine can increase the effect of warfarin, a medication that slows blood clotting. If you are taking warfarin, glucosamine should be avoided.

You can find the best supplements for joint health on iHerb. Here is one of the most popular glucosamine products:

Glucosamine sulfate, 360 capsules, 500 mg per capsule by Natural Factors

• Non-GMO, no artificial colors, sweeteners, and preservatives
• Manufactured from crab and shrimp exoskeletons
• Laboratory tested
• No heavy metals

2. Chondroitin

Chondroitin is one more structural component of cartilage; the physiological role of chondroitin is to absorb water into the connective tissue. It is presumed that a regular intake of chondroitin will give the body enough building material for synthesizing new cartilage tissues. Research shows that chondroitin alleviates pain symptoms and improves joint function. While it is generally believed that additional quality studies are required to determine the exact role of chondroitin in the treatment of osteoarthritis, it is one of the best supplements for joint pain. 

Chondroitin is usually well-tolerated and has few side effects (most typical of which are stomach upset and nausea). The recommended doses vary from 400 to 800 mg taken from two to three times a day. 

Here is one of the top-rated chondroitin products for joints on iHerb:

Chondroitin sulfate, 120 capsules, 600 mg per capsule by NOW Foods

• Manufactured in a GMP facility
• Non-GMO

Glucosamine sulfate and chondroitin are often taken together. Here is one the most popular iHerb products that allows you to make the best use of glucosamine and chondroitin:

Glucosamine & Chondroitin, 90 Capsules by Thorne Research

• 500 mg of glucosamine sulfate and 250 mg of chondroitin sulfate per capsule
• Glucosamine is manufactured from crab and shrimp exoskeletons
• Chondroitin is manufactured from a bovine source

3. Methylsulfonylmethane (MSM)

Methylsulfonylmethane (often shortened to MSM) is an organic compound that contains SO₂ (sulfonyl) group. MSM can act as a source of sulfur (S) for numerous organic compounds that are present in high concentrations in joint cartilage as well as in skin and hair.

The efficacy of MSM in treating patients with knee osteoarthritis was tested in a 2011 study; the researchers concluded that patients with osteoarthritis of the knee who took MSM for 12 weeks showed improvements in both pain and physical function. In 2014 there was another study of the effect of MSM on osteoarthritic joints and mobility and the scientists came to a conclusion that MSM improved all physical symptoms during the short intervention without any adverse events.

What’s more, the efficacy of MSM is being tested for such conditions as allergies, skin and hair health, and ‘bad’ cholesterol blood level reduction. Results of the studies make it possible to say that taking MSM might be good for your general health.

MSM is usually used in doses that vary from 1 000 mg (1 gram) to 6 000 mg (6 grams) per day. Side effects are rare; if they occur, they might include nausea, diarrhea, and stomach discomfort.

Visit iHerb to find the best supplements for joint support. Here is one of the most popular MSM products on this webstore: 

MSM, 200 capsules, 1 000 mg per capsule

• Reliable brand
• Certified non-GMO
• Does not contain allergens

The above-mentioned supplements glucosamine and chondroitin are often used together with MSM. Here is one of the best glucosamine, chondroitin, and MSM complexes that can be bought on iHerb:

Glucosamine, Chondroitin, MSM, 240 capsules by Doctor’s Best

• 375 mg of glucosamine sulfate, 300 mg of chondroitin sulfate, and 250 mg of MSM per capsule

• Non-GMO
• Very high consumer rating

4. Hyaluronic Acid

Hyaluronic acid is an organic compound that is present in epithelial, connective, and neural tissues of the body. It is an important component of skin that is responsible for wound healing. Numerous studies show that if it is applied to the skin, wounds heal faster. What’s more, hyaluronic acid is also responsible for lubrication of the space between tissues. Numerous studies show that hyaluronic acid can alleviate symptoms of knee osteoarthritis. 

Doses that were used in studies ranged from 80 to 200 mg per day. If taken orally, hyaluronic acid is considered very safe; allergic reactions and side effects are extremely rare.

iHerb is a store where you can buy the best supplements for joints and muscles. Here is one of the top-rated hyaluronic acid supplements from a reliable manufacturer:

Hyaluronic Acid, 120 capsules, 60 mg per capsule by Jarrow Formulas

• Certified non-GMO
• Suitable for vegans
• Naturally derived

Hyaluronic acid is often added to other supplements for joint disorders. Here is a popular combination of hyaluronic acid and MSM:

Hyaluronic Acid and MSM, 30 capsules by Thompson

• 700 mg of MSM and 20 mg of hyaluronic acid per capsule
• Additionally contains 50 mg of Ascorbic Acid (Vitamin C) 

And here is a combination of hyaluronic acid and chondroitin:

Hyaluronic Acid and Chondroitin Sulfate with BioCell Collagen, 60 tablets by Doctor’s Best

• 200 mg of chondroitin sulfate and 100 mg of hyaluronic acid per tablet
• Minimum 1000 mg of collagen (see below for details) from chicken sternal cartilage
• Non-GMO

Solgar, one of the leading manufacturers of dietary supplements, offers a product that includes all four already described compounds: glucosamine, chondroitin, MSM, and hyaluronic acid.

Unfortunately, this complex contains glucosamine in hydrochloride form which is not proven to be efficacious. Thus, this product cannot be recommended for buying even though the idea of combining the best chondroprotectors on the market deserves praise. 

5. Collagen

Connective tissues (including cartilage) use collagen as their building material; this is the most common protein in a human organism. Your body can synthesize collagen from various types of food including:

• bone broth
• pork and chicken skin
• fish
• beef
• gelatin

It needs to be noted that collagen synthesis depends on sufficient vitamin C intake. If your diet is poor in such vegetables and fruits as blackcurrant, bell peppers, kiwifruit, oranges, lemons, broccoli, redcurrant, strawberry, potato, tomato, and onion, it is strongly recommended that you take vitamin C supplements, preferably in liposomal form like this innovative product:

Liposomal vitamin C from Dr. Mercola

• Considerably higher bioavailability and much longer presence in the bloodstream compared to the regular form
• Reliable brand
• 500 mg/capsule

It is believed that taking the best collagen supplements for joints can significantly boost collagen production. Such products use the so-called Type II collagen that is obtained from intervertebral discs and joints; collagen in them is made more bioavailable (hydrolyzed or ‘predigested’) than the one you get from food sources.

Recent studies show that intake of hydrolyzed collagen can lead to the symptomatic relief of pain, protect joints and improve bone mineral density.  Researchers who performed a 2018 meta-analysis of the effectiveness of collagen supplementation on osteoarthritis symptoms concluded that collagen can be used to decrease the stiffness of the joints.

On the downside, it is believed that in order to see a noticeable effect from collagen supplementation, your daily dose of Type II hydrolyzed collagen needs to be at least 10 grams a day while most products offer rather a low quantity of about 1 gram (1000 mg) per serving. If collagen supplements are prohibitively expensive, use food sources (especially bone broth that is very rich in collagen) that are much more affordable.

Here is one of the highest-rated collagen products for joints on iHerb that comes from a well-known brand:

Type II Bioavailable Collagen Complex, 60 Capsules, 500 mg per capsule by Jarrow Formulas

• Obtained from chicken cartilage
• Water-soluble
• Low molecular weight
• High bioavailability

6. Fish Oil

Fish oil contains two important omega-3 fatty acids called DHA and EPA. While DHA is required for the health of skin tissues, nervous system, and retina, EPA has an inflammation-reducing effect. It was found that fish oil can be of help for joint pain in people with rheumatoid arthritis (although it doesn’t seem to alleviate osteoarthritis symptoms).

While fish oil is not usually listed among the best supplements for knee and elbow arthritis, it is extremely beneficial for general health and can be used to support the action of other medications for joints. Fish oil is usually well tolerated; the most common side effects of the supplement are the ‘fish burp’ and nausea. Both of them can be easily avoided by taking fish oil in the form of softgels at mealtime. According to FDA, a combined daily intake of DHA + EPA should not exceed 3 000 mg.

Here is one of the best fish oils on iHerb:

Elite Omega 3 by Carlson Labs

• Top-quality brand
• Softgels with natural lemon flavor
• Very high omega-3 fatty acids content: 800 mg of EPA plus 600 mg of DHA per serving
• Manufactured solely from wild-caught fish, no artificial preservatives

7. Boswellia

Boswellia is frankincense that is obtained from the bark of flowering plants indigenous to Africa and India; it has been used in African and Asian folk medicine for numerous centuries. Clinical tests show that Boswellia acids that can be found in Boswellia extract have anti-inflammatory effects and can alleviate pain in people with osteoarthritis. What’s more, preliminary tests showed that Boswellia extract helped to reduce inflammation caused by rheumatoid arthritis (although additional research is required). 

Side effects of Boswellia extract sometimes include nausea, diarrhea, and acid reflux. If you have never taken this supplement, it is recommended that you start with a low dose.

Total doses that were used in Boswellia extract studies ranged from 100 mg to 1000 mg per day.

You can buy Boswellia extract on iHerb; here is one of the best-rated products:

Boswellia, 60 Tablets, 307 mg per tablet by Nature’s Way

• Certified authentic
• Vegan
• The manufacturer recommends that you take one tablet three times a day. Start with one tablet one time a day and slowly increase this dose.

8. Devil’s Claw (Harpagophytum)

Harpagophytum is a South-African plant that bears fruit with numerous hook-resembling projections (hence the common name “devil’s claw”). Just like the bark of Boswellia, the roots of harpagophytum have been used in folk medicine for many centuries because of their pain-relieving properties.

Although there are not many studies of harpagophytum efficacy for osteoarthritis treatment, in one of them it was established that osteoarthritis-related spontaneous pain showed a significant improvement.

Devil’s claw is usually well tolerated; the most common adverse effect of it is diarrhea. The daily dose that was used in the study is 2 610 mg.

While more in-depth research is required, devil’s claw can be used as an addition to other better-tested supplements for your joints.

Devil’s claw extract can be bought on iHerb; here is a product that comes from a reliable brand:

Devil’s Claw, 100 capsules, 525 mg per capsule by Solaray

• Laboratory verified
• The whole root was used for the manufacturing of the supplement

Now you know what are the best supplements for joints. Take care and stay healthy!