March 11th 2026
By Ari Parker
Explore natural remedies for arthritis pain, including diet changes, supplements, gentle exercise, and home treatments that may help ease joint discomfort.
The pain and stiffness caused by arthritis can make it difficult to do the things you enjoy, whether that's going for walks, golfing, or gardening. While traditional medication can be effective for some people, other people may find that medication isn’t effective or they don’t like the side effects that it causes. The good news is that there are evidence-based natural treatments that can help ease the pain and stiffness caused by arthritis.
In this article, we’ll introduce the best natural remedies for arthritis pain. We’ll go over supplements and diet, as well as lifestyle changes such as introducing arthritis-safe exercises and mind-body practices.
Omega-3 fatty acids and curcumin supplements have the most evidence for reducing arthritis symptoms.
It’s best to consult a healthcare professional before starting a new supplement or exercise regimen.
Natural remedies can take some time to work. They may also be most effective when combined with other remedies or alongside conventional treatments.
Any information presented here, including dosage guidelines, is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.
While arthritis supplements can be safe for many people, it’s always a good idea to consult your doctor before adding a new supplement to your routine.
Turmeric contains curcumin, a natural anti-inflammatory. It’s thought to reduce inflammation by blocking the pathways of inflammatory-causing agents, such as cytokines and enzymes. Some research shows that curcumin supplements can relieve osteoarthritic pain as well as or better than NSAIDs like ibuprofen and celecoxib. It usually takes 4-8 weeks to see initial results, although clinical trials indicate 8-12 weeks as the typical window for pain relief.
| Supplement Name | Dosage | Special Instructions | Precautions |
|---|---|---|---|
| Curcumin | 500-2,000 mg daily | Choose curcumin with black pepper or piperine for best absorption; take with a meal containing healthy fats | Avoid if being treated for hormone-related cancers, have gallstones or kidney stones, are taking blood thinners, or are about to have surgery. May lower blood sugar in diabetics. |
Omega-3 fatty acids, like EPA and DHA, create anti-inflammatory chemicals. These chemicals help block sources of inflammation in the body, acting as natural anti-inflammatory agents for arthritis. Clinical studies show they can ease arthritis pain, swelling, and morning stiffness to the point where people can stop or reduce the amount of arthritis medication they take.
Some evidence suggests that food-based sources of omega-3s might be more effective, with recommendations to get at least two 3-ounce servings of fish per week. But not everyone has access to or enjoys the foods highest in omega-3s, such as wild-caught salmon, herring, and sardines. For these people, omega-3 supplements can be a good option.
| Supplement Name | Dosage | Special Instructions | Precautions |
|---|---|---|---|
| Omega-3 fatty acids (fish oil) | 2-3 grams of combined EPA and DHA per day; this comes to 9 or more standard fish oil capsules for anti-inflammatory benefit | Choose a supplement that has been tested for contaminants, such as mercury. Vegetarians, vegans, and those with fish allergies can choose an algae-based omega-3. | May increase the risk of bleeding when taken with blood thinners and anticoagulants. Avoid taking it prior to surgery. |
Glucosamine and chondroitin are components of cartilage, which is a tissue that helps cushion the joints. This is why several studies on the benefits of glucosamine and chondroitin supplementation have been carried out in people with knee arthritis. Research, however, is far from definitive and shows mixed results.
Nonetheless, supplements containing glucosamine and chondroitin remain highly popular all over the word, with many countries in Europe prescribing them as first-line treatment for osteoarthritis.
| Supplement Name | Dosage | Special Instructions | Precautions |
|---|---|---|---|
| Glucosamine sulfate and chondroitin sulfate | 1,500 mg of glucosamine sulfate and 1,200 mg of chondroitin sulfate per day | Be cautious with shellfish allergies, as most glucosamine and chondroitin are derived from shellfish | May increase eye pressure in people with glaucoma. Avoid if taking blood thinners or anticoagulants. |
Boswellia is traditionally used in Ayurvedic medicine to treat inflammatory conditions, and modern evidence shows it can reduce inflammation in people with osteoarthritis. It’s often suggested that Boswellia be combined with curcumin, MSM, and glucosamine to offer a more holistic arthritis treatment.
| Supplement Name | Dosage | Special Instructions | Precautions |
|---|---|---|---|
| 100 mg daily for osteoarthritis; between 1200-3600 mg for rheumatoid arthritis | Generally considered safe when taken for up to 6 months; take with meals containing healthy fats for better absorption | May increase side effects of medications, including antidepressants, anti-anxiety medications, ibuprofen, and immunosuppressants. Not recommended for people with autoimmune conditions, as it may stimulate the immune system. |
Ginger blocks inflammation pathways and makes anti-inflammatory compounds. This can help ease pain and stiffness from arthritis. One 2020 study showed it to be as effective as naproxen for reducing osteoarthritis pain when combined with curcumin and black pepper. While ginger can be enjoyed through food and drink, supplements contain higher doses for better therapeutic effects.
| Supplement Name | Dosage | Special Instructions | Precautions |
|---|---|---|---|
| Ginger or Ginger Root | 2-4 grams daily in divided doses | Choose capsules, which are easier on the stomach and have no taste | Avoid if taking blood thinners; use with caution if you have low blood pressure or low blood sugar |
SAMe is a natural compound in the body. It can help reduce osteoarthritis pain by stimulating cartilage growth, relieving pain, and reducing inflammation. Some studies show SAMe to be comparable to traditional medications like celecoxib and ibuprofen. While side effects aren’t common, they can include an upset stomach. It’s also important to note that this supplement is more expensive.
| Supplement Name | Dosage | Special Instructions | Precautions |
|---|---|---|---|
| SAMe (S-Adenosylmethionine) | 600-1,200 mg daily, divided between doses | Works alongside B vitamins, so it’s important to ensure you’re getting enough | Interacts with antidepressants and monoamine oxidase inhibitors (MAOIs); Should be avoided by people with weak immunity |
There are some additional supplements that may help people with arthritis pain. These include:
Vitamin D: Many people with arthritis have a vitamin D deficiency. Treating this deficiency with supplementation (especially with vitamin D3) can lower inflammation and ease pain.
Bromelain: An enzyme found in pineapple, bromelain may provide natural arthritis pain relief.
Green tea extract: Because it’s high in polyphenols, which are known to have antioxidant and anti-inflammatory effects, green tea extract may help improve pain and function.
Methylsulfonylmethane (MSM): MSM is a supplement containing organic sulfur. It may help reduce inflammation, relieve pain, and help lessen nerve impulses that transmit pain. It is sometimes combined with glucosamine and chondroitin for enhanced relief.
Eating foods that lower inflammation and avoiding those that increase it can help reduce arthritis pain naturally.
Adding these foods to your diet can help naturally reduce inflammation.
| Column A | New Column | Column B |
|---|---|---|
| Fatty fish (salmon, sardines, mackerel) | 3 ounces cooked | At least twice a week |
| Berries and other colorful fruits | 1 cup fresh, frozen, or canned | 1-2 servings per day |
| Leafy greens (lettuce, spinach, kale) | 1 cup raw or ½ cup cooked | 1-2 servings per day |
| Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts) | 1 cup raw, cooked, or frozen | 1-2 servings per day |
| Nuts and seeds (especially walnuts) | ¼ cup nuts or seeds, or 2 tablespoons of nut or seed butter | 1-2 servings per day |
| Olive oil | 1 tablespoon | 1-3 servings per day |
| Green tea | 1 cup, made from 1 tea bag or 1 tablespoon of loose-leaf tea | 2-3 servings per day |
Foods to reduce your intake of include:
Refined carbohydrates and sugar: Foods like white bread, white rice, baked goods, and crackers can spike blood sugar quickly. This leads the body to release inflammatory messengers.
Processed foods: Processed foods like bread, frozen meals, potato chips, ice cream, and instant soups can be high in ingredients that trigger inflammation in the body.
Red meat and processed meats: Red meat and processed meats, like bacon, hot dogs, and deli meat, are often high in fat, salt, and purines. These can cause inflammation in the body.
Fried foods: Fried foods are high in trans fats, which can trigger inflammation throughout the body.
Alcohol: Alcohol increases inflammation in the body, which can worsen arthritis pain.
The Mediterranean diet is often recommended for arthritis because it's rich in antioxidants, anti-inflammatory compounds, and omega-3 fatty acids, which have been shown to help prevent osteoarthritis and reduce the severity of symptoms.
The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and olive oil. Small amounts of poultry and fish are also included. To begin the Mediterranean diet, start by replacing red meat with poultry and fish and choosing whole grains instead of processed ones. Also, opt for nuts and olive oil over other fats.
Sample Mediterranean diet plan
Breakfast: Low-fat Greek yogurt with berries and chopped nuts
Lunch: Mediterranean tuna salad sandwich, prepared with olive oil and served on whole-grain bread
Snack: Bell pepper slices with hummus
Dinner: Chicken souvlaki bowl, with marinated grilled chicken, tzatziki dip, cucumbers, tomatoes, and olives served over brown rice
Physical activity helps to improve flexibility, muscle strength, sleep, and mood, all of which are helpful when managing arthritis. Regular physical exercise can also help with weight management, which can reduce the amount of stress on weight-bearing joints.
Low-impact aerobic exercise helps increase blood flow and mobility without putting strain on the joints. Walking, swimming, and cycling are good examples. It’s recommended to get 150 minutes of low-impact aerobic exercise per week. However, start slowly and build up to avoid overtaxing your body.
Strength training helps to build muscle around the joints, which can help support the joints. Using light weights, resistance bands, or your own body weight is often recommended. It’s also important to use proper form to avoid putting unnecessary stress on your joints. Some people find it helpful to do a session with a personal trainer or physiotherapist to help them get the proper form.
Stretching helps you maintain a range of motion, which can lead to less stiffness. A daily stretching routine, practicing yoga for arthritis, or trying tai chi can be beneficial. Tai chi specifically has also been proven to help ease osteoarthritis pain while improving balance and mobility and reducing stress.
Water exercise is one of the best ways for people with arthritis to move their bodies. It allows them to move freely, challenging their muscles without putting any strain on their joints. The warm water of the pool can also help to ease pain and improve circulation. Many water exercise classes are available nationwide. You can find them at places like the YMCA, LA Fitness, and GoodLife Fitness.
Movement is important for arthritis, but it’s important to listen to your body. Stop if you feel an increase in pain or if you notice any sharp or new pain, and talk to a healthcare professional. They can help you find the right type and frequency of exercise for you.
Heat and cold therapy can often help to ease pain in the moment. Cold therapy reduces inflammation and numbs pain. It’s especially useful for swelling or increased pain after activity. Try icing for 10 to 20 minutes at a time and avoid applying ice directly to your skin.
Heat increases blood flow and flexibility and can ease tight, achy muscles. Heat therapy can also be helpful for warming your joints and muscles up before physical activity. Try relaxing in a warm tub or shower, or use a heating pad. Some people also find that alternating between heat and cold therapy provides them with the most relief.
Our brains play a huge role in how we perceive pain, and sometimes our brains can get stuck in a cycle of feeling this pain. For this reason, mind-body exercises can be helpful for relaxing and easing the pain of arthritis. Chronic pain can affect your mood. Practicing mind-body techniques regularly can relieve stress and improve your overall well-being.
Meditation and mindfulness are about learning to notice things, including thoughts, without attaching emotions to them. Researchers have proven that this type of mindfulness-based stress reduction (MBSR) helps ease pain. There are several apps, classes, and online videos that provide guided meditations. Experts recommend starting with 10-20 minutes per day.
Deep breathing can help to reduce pain and stress. The 4-7-8 breathing technique is often recommended for stress and anxiety. Inhale slowly through your mouth for 4 seconds. Then hold for 7 seconds. Finally, exhale through your mouth for 8 seconds.
It’s best to start practicing breathing exercises when you’re already feeling relaxed. Once you learn them, you’ll be able to access them more easily in moments of stress or discomfort.
Tai chi is a gentle and low-impact form of movement and can help reduce pain while relieving stress. It can also help improve flexibility and balance. To find classes for beginners, use the tools offered by the Tai Chi Foundation or Taoist Tai Chi.
Topical natural remedies may help reduce arthritis pain naturally.
The scents of certain plants can help to promote relaxation and ease pain. When using essential oils, it's important to dilute them. This means adding 10-15 drops of an essential oil to 2 tablespoons of a carrier oil, such as almond, avocado, or jojoba oil. It’s also best to check with your doctor if you have a medical condition, as not all essential oils are safe for everyone. For arthritis, recommended essential oils include:
Peppermint: Helps to ease muscle and joint pain
Eucalyptus: Reduces inflammation and pain, and lowers blood pressure
Lavender: Massage eases musculoskeletal pain and promotes relaxation and sleep
For some people, CBD and hemp-based products can help ease arthritis pain. They may also help to ease anxiety and improve sleep. However, check with your doctor before trying these products, as they might interact with arthritis medications. It’s also recommended to check your local state laws. While CBD isn’t a Schedule 1 drug, its legal status may change.
Topical CBD and hemp products can be applied directly over the joint, but they may not work for everyone. Sublingual CBD, such as sprays and tinctures, absorbs directly into the bloodstream and may be more effective. It may take a few weeks to find the dose of CBD that works for you and determine if it's helpful.
While some home remedies for arthritis can provide relief, there are situations when you may need professional help.
Warning signs not to ignore include:
Sudden, severe pain or swelling
Joint redness and warmth (infection)
Inability to use the joint
Systemic symptoms (fever, fatigue)
Alternative arthritis remedies can significantly reduce arthritis pain for many people, especially when combining multiple approaches, such as diet, exercise, and supplements. However, some natural remedies are more effective than others. The scientific evidence is strongest for turmeric, omega-3s, exercise, and weight management.
However, not all natural remedies are considered safe. It’s best to check with your doctor before starting anything new. It’s also important to know that natural remedies can take time to work, up to 6 to 12 weeks, so consistency and patience are key. Try starting with one or two remedies and build up from there.
Cold and heat therapy and topical treatments tend to ease pain in the moment. Other remedies, such as changing diet, introducing exercise, and adding supplements, take longer to work, but they may offer long-term relief.
Because osteoarthritis means that cartilage between the joints has worn down, it can’t be reversed. But natural remedies can help to ease the pain and inflammation caused by arthritis and improve function. They may also help slow down the progression of arthritis.
Omega-3 fatty acids and curcumin show the best evidence for decreasing inflammation in arthritis. But some remedies work better for some people than others. You may need to try different remedies — or combine remedies — to find the best relief for you.
It’s recommended to take 500-2,000 mg of curcumin, the active ingredient in turmeric, each day. When choosing a curcumin supplement, look for one that contains black pepper (piperine), as this increases absorption. Remember to take the supplement with food containing some healthy fats. It usually takes 4-8 weeks to see results.
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