Supplements for Aches and Pains: My Top 5 Evidence-Based Picks
- doctorerika
- 1 day ago
- 4 min read
Here are my top supplements to consider when you’re dealing with aches and pains. Before reaching for a bottle, I encourage you to explore my other blog posts that dive into possible root causes of discomfort—because knowing the ‘why’ behind your pain is the first step to finding lasting relief. This article is a general overview of supplements I often use in practice once other causes have been ruled out. It’s not a substitute for personalized care, but it may help you reflect on which options could be worth discussing with your healthcare provider.
1. Omega-3 Fatty Acids for Joint Pain and Inflammation
What it is:Omega-3s are essential fatty acids found in fish oil and certain plant sources. They are well known for their anti-inflammatory properties and their role in cardiovascular and brain health.
Who it may be for:
Strong evidence supports omega-3s for reducing joint pain and stiffness in rheumatoid arthritis and osteoarthritis.
They may also help with general inflammatory pain and muscle soreness.
Particularly useful for individuals with diets low in fatty fish.
Who shouldn’t take it:
Those on blood-thinning medications should use caution, as omega-3s can increase bleeding risk.
People with seafood allergies should avoid fish-derived products and consider algae-based alternatives.
2. Glucosamine (± Chondroitin) for Osteoarthritis Pain
What it is:Glucosamine is a natural compound found in cartilage. It’s often paired with chondroitin, another cartilage component, and is one of the most studied supplements for joint health.
Who it may be for:
Best evidence supports glucosamine for osteoarthritis, especially of the knee.
May help reduce stiffness and improve mobility over time.
Works gradually, so it’s most beneficial for long-term use rather than quick relief.
Who shouldn’t take it:
Those with shellfish allergies should check the source, as some glucosamine is derived from shellfish.
People with diabetes should monitor blood sugar, as glucosamine may affect glucose metabolism in some cases.
3. Curcumin (Meriva® or BCM-95) for Pain and Stiffness
What it is:Curcumin is the active compound in turmeric, known for its strong anti-inflammatory and antioxidant effects. Specialized formulations like Meriva® improve absorption significantly.
Who it may be for:
Evidence supports curcumin for osteoarthritis, with studies showing reductions in pain and improvements in function.
May also help with post-exercise soreness and general inflammatory conditions.
A good option for those who prefer plant-based approaches.
Who shouldn’t take it:
Individuals on blood thinners should use caution, as curcumin can enhance anticoagulant effects.
Those with gallbladder disease or bile duct obstruction should avoid it, as curcumin can stimulate bile flow.
4. Boswellia serrata
What it is:Boswellia is an herbal extract from the resin of the Boswellia tree, traditionally used in Ayurvedic medicine. It contains boswellic acids, which have anti-inflammatory properties.
Who it may be for:
Evidence supports its use in osteoarthritis and inflammatory joint pain.
May be particularly helpful for knee pain and stiffness.
Often combined with curcumin for synergistic effects.
Who shouldn’t take it:
Pregnant or breastfeeding women should avoid it due to limited safety data.
Those with gastrointestinal sensitivity may experience mild digestive upset.
5. SAM-e (S-adenosylmethionine)
What it is:SAM-e is a naturally occurring compound in the body involved in methylation and neurotransmitter synthesis. It has both mood-supportive and joint-supportive properties.
Who it may be for:
Evidence supports SAM-e for osteoarthritis, with some studies showing effects comparable to NSAIDs.
May also benefit individuals with fibromyalgia, especially when mood symptoms overlap with pain.
Useful for those seeking a dual benefit for both joint health and emotional well-being.
Who shouldn’t take it:
People with bipolar disorder should avoid SAM-e, as it may trigger manic episodes.
Those on antidepressants should consult their provider before use due to potential interactions.
Supplements can be a valuable part of a pain management plan, especially when combined with lifestyle strategies and when other causes of pain have been ruled out. Omega-3s, glucosamine, curcumin, boswellia, and SAM-e all have meaningful evidence behind them, though they work best when matched to the right person and condition.
Comparison Chart: Top 5 Supplements for Aches & Pains
Supplement | What It Is | Evidence Supports | Who It May Help | Who Should Avoid |
Omega-3 Fatty Acids | Essential fats from fish oil or algae with anti-inflammatory effects | Strong evidence for reducing joint pain and stiffness in RA and OA | People with inflammatory joint pain, low dietary fish intake | Those on blood thinners, seafood allergies (unless algae-based) |
Glucosamine (± Chondroitin) | Natural compound in cartilage, often paired with chondroitin | Extensive studies show modest benefit in knee OA | Individuals with osteoarthritis, especially knees | Shellfish allergies (check source), diabetes (monitor glucose) |
Curcumin (Meriva®/BCM-95) | Active compound in turmeric with anti-inflammatory properties | RCTs support use in OA and post-exercise soreness | Those with osteoarthritis or general inflammatory pain | People on blood thinners, gallbladder disease |
Boswellia serrata | Herbal resin extract with boswellic acids | Moderate evidence for OA and inflammatory joint pain | Knee OA, inflammatory pain, often combined with curcumin | Pregnant/breastfeeding women, those with GI sensitivity |
SAM-e | Naturally occurring compound involved in methylation and neurotransmitter synthesis | Evidence supports OA and fibromyalgia, comparable to NSAIDs in some studies | People with osteoarthritis, fibromyalgia, or mood-pain overlap | Bipolar disorder, those on antidepressants (interaction risk) |
