Arthritis Living With Diet & Exercise 20 Supplements and Vitamins for Arthritis By Yvelette Stines Yvelette Stines LinkedIn Yvelette Stines, MS, MEd, is an author, writer, and communications specialist specializing in health and wellness. Learn about our editorial process Updated on March 01, 2021 Medically reviewed by Scott Zashin, MD Medically reviewed by Scott Zashin, MD LinkedIn Scott J. Zashin, MD, specializes in the treatment of rheumatologic and musculoskeletal conditions using both traditional and alternative therapies. Learn about our Medical Expert Board Print Table of Contents View All Table of Contents Vitamin A Vitamin C Vitamin E Vitamin K Calcium Collagen Omega 3 Glucosamine Chondroitin Dimethyl Sulfoxide DSMO Methylsulfonylmethane S-Adenosyl-L-Methionine (SAMe) Hyaluronic Acid Avocado-Soybean Unsaponifiable (ASU) Green Tea Devil’s Claw Turmeric Ginger Bromelain Extract There are a large number of vitamins, minerals, and herbs that are thought to help people manage their arthritis symptoms, but some of them are not supported by science. Here, we take a closer look at supplements and vitamins thought to aid people with arthritis and whether there is research to support those claims. Consult a Healthcare Professional Before exploring with any vitamins and supplements for arthritis, make sure to speak with a healthcare professional. Vitamins Vitamin A Vitamin A is an antioxidant that is known to support bone growth. It also keeps the digestive tract, respiratory system, and skin healthy. Vitamin A also has a role as an anti-inflammatory agent. Supplementation with vitamin A has been found to be beneficial in a number of inflammatory conditions.Vitamin A can help relieve pain in patients with rheumatoid arthritis and osteoarthritis. You can get vitamin A in foods such as: CarrotsCantaloupesSweet potatoesSpinachLiverEggsFortified milk The recommended daily amount of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A deficiency can cause a weakened immune system. Too much vitamin A can cause nausea, vomiting, and vertigo. Vitamin C Vitamin C has antioxidant properties that are known to help build the immune system, protect the cells from free-radicals, and help to build and maintain collagen and connective tissue in the body. Studies have shown that vitamin C can benefit most people with early osteoarthritis. Recommended dietary allowance is 75 milligrams for women and 90 milligrams for men daily. Some of the known side effects include vomiting, heartburn, nausea, and diarrhea. Vitamin C is available through fruits such as: Cantaloupe Tomatoes Bell pepper Strawberries Kiwi Vitamin E Vitamin E is known to have the potential to prevent or treat osteoarthritis due to its antioxidant and anti-inflammatory effects. This vitamin may also slow down the progression of osteoarthritis by improving oxidative stress and inflammation in the joints. More studies need to be conducted to get a clear conclusion as to whether or not vitamin E can fully help osteoarthritis. There are not a lot of known risks of too much vitamin E. The primary side effect is the risk of bleeding. Symptoms of deficiency include: Decreased immune functionRetinopathyDamage to the retina of the eyesPeripheral neuropathy (a condition that causes weakness or pain in the hands and feet due to peripheral nerve damage) The recommended dietary allowance (RDA) is 15 milligrams (mg) for adults. More than 1,000 mg of vitamin E can increase bleeding risk when it is used with nonsteroidal anti-inflammatory drugs or aspirin. Vitamin E can be found in foods such as: MangoAvocadoPeanutsCollard greensPumpkinBell pepperAlmondsSunflower seedsPeanut butterSpinachBroccoli Vitamin K Vitamin K has a protein called osteocalcin. This protein aids in the production of healthy bone tissues in the body. Research has shown that sufficient levels of vitamin K in the body is known to help the progression of osteoarthritis. There is limited evidence from clinical trials so more research needs to be conducted. The primary signs of vitamin K deficiency are bleeding and osteoporosis. Antibiotics are also known to eliminate the production of vitamin K in the body. The recommended dietary allowance is 90 micrograms for women and 120 micrograms for men. Since many Americans don't get the recommended dosages from food alone, it is recommended that you contact your healthcare professional to discuss whether or not supplements are needed for specific dietary needs. Vitamin K1 is found in: Collard greensSpinachBroccoliKalePlant oils such as canola and soybean Vitamin K2 is found in: Some cheesesEgg yolkFermented foods like sauerkraut and kefir Minerals and Nutrients Calcium Calcium is a mineral that helps to maintain strong teeth and bones. It also regulates muscles. It is known to help prevent the loss of bone density and fractures. This can help patients who have osteoporosis and rheumatoid arthritis. A calcium deficiency can cause hypertension, bone loss, tooth loss, and muscle cramps. Too much calcium can cause kidney stones, and block the absorption of other minerals such as zinc and iron. The recommended dose of calcium is 1200 mg a day for men and women. For arthritis patients and postmenopausal women, 1,500 mg a day is ideal. Consult with your healthcare professional to discuss options. Foods that contain calcium include: SpinachBroccoliKaleYogurtCheeseMilkSalmonCanned sardinesCalcium-fortified cerealsMilk Collagen Collagen is a protein that consists of amino acids. It is also known to provide support to the connective tissues. Collagen also serves as a support for the skin, tendons, bones, and ligaments. There are 28 different types of collagen. The most common types are I through IV. Type I is naturally in the human body. Studies have shown that the use of collagen hydrolysate could help patients with osteoarthritis. In another study, reports showed that the daily consumption of hydrolyzed type 1 collagen protects against cartilage loss and reduces pain in osteoarthritis patients. You can get supplements through: Bone brothChickenCitrus fruitsBerries A safe and recommended dose of collagen is 2.5 to 15 g per day. There are no known risks of consuming collagen. Do Collagen Supplements Benefit Arthritis? Omega 3 Omega-3 has fatty acids that are known to reduce inflammation and help arthritis patients. The fatty acids that are in omega-3 are: Eicosatetraenoic acid (EPA)Docosahexaenoic acid (DHA)Alpha-linolenic acid (ALA) EPA and DHA are the two fatty acids that are known to help arthritis patients. Studies have shown that an increase in omega-3 fatty acids can lead to the reduction of inflammation. The way to increase the levels of omega-3 fatty acid is through food and dietary supplements. Studies have shown that omega-3 fatty acids may regulate disease activity and reduce the effect of the autoimmune inflammatory response in those with rheumatoid arthritis. The recommended dosages of omega- 3 fatty acids is 1,100 mg for women and 1,600 mg for men, The recommended dosages of EPA and DHA is 200-500 mg. This can be obtained through: SalmonAnchoviesTuna Supplements Glucosamine Glucosamine is the structural part of the cartilage that cushions the joint that is naturally produced in the body. There was a study that concluded that an oral once-daily dosage of 1,500 mg of glucosamine is more effective than a placebo in treating osteoarthritis symptoms in the knee. In another study participants who took daily doses of 1,500 mg of glucosamine and a placebo for 12 weeks with conventional medication. The results in the patients of self-evaluation noted that the treatment showed noticeable improvements in rheumatoid arthritis symptoms. Glucosamine is available in supplement form. It is known to be safe in most adults, but be aware that it is manufactured from the shells of shellfish. Some side effects include: ConstipationDiarrheaHeartburnNauseaHeadacheDrowsiness Chondroitin Chondroitin can come from natural sources, such as shark or bovine cartilage, or it can be made in a lab. Chondroitin is also known as chondroitin sulfate and chondroitin sulfuric acid. Chondroitin sulfate is a combination of chondroitin and mineral salt. Studies have shown that oral consumption of chondroitin is more effective than the placebo given in the study on relieving pain. Other studies could not conclude that chondroitin can help grow or repair new cartilage. Chondroitin is usually taken as a supplement. The recommended dose is 400 mg, 3 times a day. Some side effects include: DrowsinessHeadachesUpset stomach Dimethyl Sulfoxide DSMO Dimethyl sulfoxide (DSMO) is a colorless and sulfur-containing product that is known to improve joint mobility and relieve pain and inflammation in patients who have osteoarthritis, juvenile idiopathic arthritis, and rheumatoid arthritis. It is known to increase blood flow to the skin and manage the excessive build-up of protein in the organs. This is typical in rheumatoid arthritis. This is used topically as an anti-inflammatory. The quality of the topical formulation over the counter is variable and may contain impurities which can lead to serious health issues; its safety, especially with oral use, is unknown and best be avoided. Methylsulfonylmethane Methylsulfonylmethane (MSM) is used for a number of purposes. The most common is an anti-inflammatory agent. In a study of 100 people over the age of 50, the participants found a decrease in pain after taking 1,200 mg of MSM for 12 weeks compared to a placebo. In another study, people with osteoarthritis in the knee who took MSM for 12 weeks showed an improvement in physical function and pain. Although an improvement was found, more studies need to be evaluated to determine a clinical significance. MSM is a compound that contains sulfur and naturally found in humans, animals, and plants. The suggested dose of MSM is for osteoarthritis patients is 1.5 to 6 grams of MSM daily taken in up to three divided doses for up to 12 weeks has been. Side effects include: BloatingFatigueInsomniaItchingNausea S-Adenosyl-L-Methionine (SAMe) S-adenosyl-L-methionine (SAMe) is produced naturally in the body from the essential amino acid methionine and an energy-producing compound called adenosine triphosphate. SAMe has anti-inflammatory properties and is known to promote cartilage repair and help the treatment of osteoarthritis of the hip or knee. Some of the side effects of SAMe include nausea, minor digestive issues, and—for some people—an allergic reaction can occur. Hyaluronic Acid Hyaluronic acid is naturally present in the human body. It is a gel-like substance that provides lubrication, growth of bones and cartilage, and reduces inflammation. Studies have shown that taking oral supplements of hyaluronic acid could help osteoarthritis patients with mild knee pain. Another study concluded that hyaluronic acid injections can help control inflammation in the ankle and foot joints caused by rheumatoid arthritis. There is not a lot of research on side effects. In one study of participants receiving hyaluronic acid reported no side effects among the participants. The common recommendation is 200 (mg) daily. Hyaluronic acid can be obtained through injections or taking supplements. Avocado-Soybean Unsaponifiable (ASU) Avocado soybean unsaponifiable (ASU) is a natural vegetable extract made from both avocado and soybean oil. ASU may have some beneficial effects on chemical functions that contribute to osteoarthritis. On a clinical level, ASU also reduces pain and improves joint function. There are not a lot of side effects, although ASU that contains glucosamine which could have an allergic reaction in individuals who have a shellfish allergy. Others may experience mild symptoms of nasal congestion or hives. The recommended dosage is 300 mg of soft gel daily. Herbs, Plants, and Spices Green Tea Green tea has strong anti-inflammatory and antioxidant properties. This is due to the polyphenols. The other ingredient in green tea that produces strong antioxidant properties is epigallocatechin 3-gallate (EGCG). This is known to help preserve the bones and cartilage. Research concluded that green tea and exercise alone or together showed improvements in disease activity, bone remolding, and reduction of bone loss process in patients with rheumatoid arthritis. More research needs to be conducted to specify the needs of the patients, status of disease, and the various exercises and amounts of tea to determine the long-term effect. There are several types of green teas to try or you can get the benefits through supplement form. If an individual is on blood thinners or taking aspirin regularly, green tea should be avoided. Studies have recommended dosages of EGCG between 90 and 300 mg a day. This is equivalent to a few cups a day. An average cup of green tea has approximately 60 mg to 125 mg. The daily dose can be obtained in a couple of cups a day. If you are pregnant or breastfeeding, consult your healthcare provider prior to taking any supplements or vitamins, as the effect on the baby and fetus may be unknown or potentially harmful. Devil’s Claw Devil’s claw is a plant native to South Africa that is known to have anti-inflammatory and pain-relieving properties. In a clinical study, 89 people with osteoarthritis were randomized to receive a placebo or devil’s claw for eight weeks. The study identified that after 30 and 60 days of treatment, patients who received devil’s claw had a significant reduction in pain. The main side effects of devil's claw are: Upset stomachHeadacheLoss of appetiteNauseaRinging in the ears Devils claw can be consumed through capsules, powder, or liquid form. The recommended dose is 750 to 1,000 mg three times a day. Its long-term safety is unclear. Turmeric Turmeric is a root plant that is related to ginger. Curcumin is a known ingredient in turmeric that helps to block inflammation and may have a blood-thinning effect. Studies suggest that turmeric’s anti-inflammatory and antioxidant properties can aid in helping prevent arthritis. Turmeric comes in power, root, liquid, and supplement form. The recommended dose is 500 to 2,000 mg per day. The side effects include mild symptoms like nausea, diarrhea, or dizziness. Ginger Ginger is a root that may help symptoms of arthritis. The phytochemicals in ginger have anti-inflammatory properties that may aid in relieving inflammation and pain in the joints. Studies have shown that ginger decreases the pro-inflammatory gene expression and also increases the ability to increase anti-inflammatory genes. Ginger comes in: PowderCapsulesTeaExtractOil form The suggested amount is 2 g in three divided doses per day or up to 4 cups of tea daily. The mild side effects of ginger include heartburn, nausea, and gas. If you are taking blood thinners or have gallstones, ginger may not be recommended. Bromelain Extract Bromelain is a group of enzymes found in the fruit and stem of the pineapple plant. This supplement is known to help reduce pain, swelling, and aid people with osteoarthritis. A study showed that bromelain has the potential for the treatment of knee osteoarthritis. More research needs to be conducted to confirm the full effect of bromelain as it relates to osteoarthritis. The common side effects are upset stomach and diarrhea. Bromelain supplements are sold as powders, creams, tablets or capsules, which may be used alone or in combination with other ingredients. The recommended doses are 500 to 2,000 mg of capsules or tablets three times a day between meals. What Vitamins Can Help With Inflammation? 41 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Arthritis Foundation. Vitamin and mineral guide for arthritis. Reifen R. Vitamin A as an anti-inflammatory agent. Proc Nutr Soc. 2002 Aug;61(3):397-400. doi:10.1079/PNS2002172 Ripani U, Manzarbeitia-Arroba P, Guijarro-Leo S, Urrutia-Graña J, De Masi-De Luca A. Vitamin C may help to reduce the knee's arthritic symptoms. Outcomes Assessment of Nutriceutical Therapy. Med Arch. 2019;73(3):173-177. doi:10.5455/medarh.2019.73.173-177 Chin KY, Ima-Nirwana S. The role of vitamin E in preventing and treating osteoarthritis - a review of the current evidence. Front Pharmacol. 2018;9:946. doi:10.3389/fphar.2018.00946 Harvard T.H. Chan School of Public Health. The Nutrition Source. Vitamin E. Chin KY. The relationship between Vitamin K and osteoarthritis: A review of current evidence. Nutrients. 2020;12(5):1208. doi:10.3390/nu12051208 Marlyn Wu; Kelly Cronin; Jonathan S. Crane. Biochemistry, collagen synthesis. StatPearls. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. doi:10.1185/030079906X148373 Dar Q-A, Schott EM, Catheline SE, et al. Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in murine posttraumatic osteoarthritis. Agarwal S, ed. PLoS ONE. 2017;12(4):e0174705. doi:10.1371/journal.pone.0174705 Paul C, Leser S, Oesser S. Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance. Nutrients. 2019;11(5):1079. doi:10.3390/nu11051079 Rajaei E, Mowla K, Ghorbani A, Bahadoram S, Bahadoram M, Dargahi-Malamir M. The effect of omega-3 fatty acids in patients with active rheumatoid arthritis receiving DMARDs therapy: double-blind randomized controlled trial. Glob J Health Sci. 2015;8(7):18-25. doi:10.5539/gjhs.v8n7p18 Kostoglou-Athanassiou I, Athanassiou L, Athanassiou P. The effect of omega-3 fatty acids on rheumatoid arthritis. Mediterr J Rheumatol. 2020;31(2):190-194. doi:10.31138/mjr.31.2.190 National Institutes of Health. Omega-3 fatty acids. Office of Dietary Supplements. Harvard Health. Do fish oil supplements reduce inflammation? National Center for Contemporary and Integrative Health. Glucosamine and chondroitin for osteoarthritis. Herrero-Beaumont G, Ivorra JA, Del Carmen Trabado M, Blanco FJ, Benito P, Martín-Mola E, Paulino J,Marenco JL, Porto A, Laffon A, Araújo D, Figueroa M, Branco J. Glucosamine sulfate in the treatment of knee osteoarthritis symptoms: a randomized, double-blind, placebo-controlled study using acetaminophen as a side comparator. Arthritis Rheum. 2007 Feb;56(2):555-67. doi:10.1002/art.22371 Nakamura H, Masuko K, Yudoh K, Kato T, Kamada T, Kawahara T. Effects of glucosamine administration on patients with rheumatoid arthritis. Rheumatol Int. 2007 Jan;27(3):213-8. doi:10.1007/s00296-006-0197-1 MedlinePlus. Glucosamine sulfate. University of Michigan Medicine. Glucosamine and chondroitin. Zhu, X., Sang, L., Wu, D. et al. Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res. 2018;13(1):170. doi:10.1186/s13018-018-0871-5 Mount Saini. Chondroitin. Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients. 2017;9(3):290. doi:10.3390/nu9030290 Xu G, Zhou T, Gu Y, et al. Evaluation of the effect of mega MSM on improving joint function in populations experiencing joint degeneration. Int J Biomed Sci. 2015;11(2):54-60. Debbi EM, Agar G, Fichman G, Ziv YB, Kardosh R, Halperin N, Elbaz A, Beer Y, Debi R. Efficacy ofmethylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. BMC Complement Altern Med. 2011 Jun 27;11:50. doi:10.1186/1472-6882-11-50 Medline Plus. Methylsulfonylmethane. National Center for Complementary and Integrative Medicine. S- Adenosyl-L-Methionine (SAMe): InDepth. Oe M, Tashiro T, Yoshida H, et al. Oral hyaluronan relieves knee pain: a review. Nutr J. 2016;15:11. doi:10.1186/s12937-016-0128-2 Wang C-C, Lee S-H, Lin H-Y, et al. Short-term effect of ultrasound-guided low-molecular-weight hyaluronic acid injection on clinical outcomes and imaging changes in patients with rheumatoid arthritis of the ankle and foot joints. A randomized controlled pilot trial. Modern Rheumatology. 2017;27(6):973-980. doi:10.1080/14397595.2016.1270496 Christiansen BA, Bhatti S, Goudarzi R, Emami S. Management of osteoarthritis with avocado/soybean unsaponifiables. CARTILAGE. 2015;6(1):30-44. doi:10.1177/1947603514554992 Arthritis Foundation. Best drinks for arthritis. Alghadir AH, Gabr SA, Al-Eisa ES. Green tea and exercise interventions as nondrug remedies ingeriatric patients with rheumatoid arthritis. J Phys Ther Sci. 2016;28(10):2820-2829. doi:10.1589/jpts.28.2820 Ahmed, S. Green tea polyphenol epigallocatechin 3-gallate in arthritis: progress and promise. Arthritis Res Ther 12, 208 (2010). doi:10.1186/ar2982 Viljoen A, Mncwangi N, Vermaak I. Anti-inflammatory iridoids of botanical origin. Curr Med Chem.2012;19(14):2104-27. doi:10.2174/092986712800229005 Akhtar N, Haqqi TM. Current nutraceuticals in the management of osteoarthritis: a review. Ther Adv Musculoskelet Dis. 2012;4(3):181-207. doi:10.1177/1759720X11436238 Arthritis Foundation. Supplement and herb guide for arthritis symptoms. Singletary, Keith PhD. Turmeric: An overview of potential health benefits. Nutrition Today.2010;45(5):216-225. doi:10.1097/NT.0b013e3181f1d72c Rahmani AH, Shabrmi FMA, Aly SM. Active ingredients of ginger as potential candidates in the prevention and treatment of diseases via modulation of biological activities. Int J Physiol Pathophysiol Pharmacol. 2014;6(2):125-136. Aryaeian N, Shahram F, Mahmoudi M, et al. The effect of ginger supplementation on some immunity and inflammation intermediate genes expression in patients with active Rheumatoid Arthritis. Gene. 2019;698:179-185. doi:10.1016/j.gene.2019.01.048 Arthritis Foundation. Supplement and herb guide for arthritis symptoms. National Center for Complementary and Integrative Health. Ginger. National Center for Complementary and Integrative Health. Bromelain. By Yvelette Stines Yvelette Stines, MS, MEd, is an author, writer, and communications specialist specializing in health and wellness. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit