Eleven arthritis remedies that really work (and others to be wary of)

From telegraph.co.uk

By Luisa Metcalfe

Experts reveal which complementary treatments can help reduce pain and ease flare-ups – and which may be a waste of your money 

If you’re one of the estimated 10 million people in the UK living with the agony of osteoarthritis (OA), chances are you’ve already veered from the traditional NHS trinity of recommended remedies – weight loss, ibuprofen and exercise – in search of alternative relief from your knee, hip or hand pain.

In a 2024 survey by Arthritis UK, 87 per cent of people with arthritis said they had used some form of complementary medicine to manage their symptoms, with 61 per cent saying they had taken supplements and 26 per cent saying they had tried herbal medicine. The 2,800 respondents included both people living with OA, the chronic condition where the protective cartilage in a joint wears away, and people with inflammatory arthritis, which includes the autoimmune disease rheumatoid arthritis (RA).

Many remedies for one form of arthritis can be helpful for others too. “There are lots of treatments available for inflammatory arthritis because you can target the autoimmune system,” says Dr Julekha Wajed, a consultant rheumatologist at Kingston Hospital.

“What’s interesting is that with ultrasound and MRI scans, we can see that some people with osteoarthritis also have inflammatory changes.”

With a new study indicating that taking prebiotics could be beneficial, we ask the experts which complementary remedies could help reduce the pain and stiffness of OA or ease RA flare-ups – and which may be a waste of your time and money.

                                    Hydrotherapy, prebiotics and a Mediterranean diet are among the remedies approved by rheumatologists

The more promising treatments…

1. Prebiotics

Gut health might well be the foundation of good health: A diverse microbiome is linked with a strong immune system, low inflammation and a healthy heart.

In a study carried out at the University of Nottingham, a daily supplement of inulin – a prebiotic fibre found in Jerusalem artichokes and onions – was found to significantly reduce pain in people with osteoarthritis.

The inulin feeds “good” gut bacteria, leading to the production of short-chain fatty acids that play a role in inflammation and pain pathways in the body.

A fibre-rich Mediterranean diet can also help people with RA. “Pro- and prebiotics are good for gut health,” says Wajed. “If you improve your gut health, it improves your inflammation levels, and that, in theory, improves inflammatory arthritis.”

2. Turmeric

Turmeric isn’t just key for some of the world’s most delicious meals but is also a powerful anti-inflammatory thanks to its active ingredient, curcumin, which can be taken in powder or capsule form.

“There are various double-blinded, randomised controlled trials that show high-bioavailability curcumin is associated with improved pain scores and improves joint mobility and function for both hand and knee OA,” says Wajed.

Applying curcumin in a gel directly on the joint might also help, according to an Australian study of patients with knee OA.

3. Hot and cold therapy

If you need a reprieve from painful joints, a hot water bottle can help. Hampshire GP James Hubbard explains: “Heat increases blood supply to the joint, which then increases your range of movement, which in turn reduces pain. When you have better use of your joint you can maintain it for longer.”

A cold gel pack or bag of frozen peas may help to soothe hot, swollen joints from a flare Credit: Filmstax/iStockphoto

Wajed adds: “For people with pain and stiffness and low-grade aching pain, heat bags and pads may give a gentle relief. However, if you have a hot swollen joint from a flare, you need to put cold on the painful area. Use a gel pack or bag of peas from the freezer rather than cold gels or sprays. Apply for five minutes to reduce the inflammation.”

4. Capsaicin

You may not be a fan of spicy food, but capsaicin, the active compound in chilli peppers, could help with your osteoarthritis joint pain.

“It’s recommended as an alternative to anti-inflammatory cream,” says Wajed.

NHS advice is to apply a pea-sized amount of prescription-only capsaicin cream to your joints up to four times a day to block the pain messages being transmitted to the affected area.

5. Specialist pro-resolving mediators (SPMs)

The Mediterranean diet is the gold-standard dietary pattern for a long, healthy life, and at its heart are omega-3 fatty acids, found in oily fish such as sardines and salmon and in nuts. “Omega-3 lowers levels of inflammatory cytokines, known as TNF, IL-17 and IL-6 that we see in rheumatoid arthritis (RA), and this reduces the inflammatory response,” explains Wajed, who recommends omega-3 supplements for both RA and OA.

Oily fish such as salmon is high in omega-3 fatty acids Credit: E+

A supplement derived from omega-3 fatty acids is now offering hope for those with OA. “Specialist pro-resolving mediators (SPMs) help calm low-grade systemic inflammation and support the body in switching it off,” says VJ Hamilton, a registered nutritionist who founded the Autoimmune Nutrition Clinic.

Patients with knee osteoarthritis taking SPMs for 12 weeks as part of a Spanish double-blind, placebo-controlled pilot study showed “reduced pain” and an “improved quality of life”.

6. Meditation

Taking a few moments each day to clear your mind could have a dramatic impact on your arthritis. “Meditation has changed my life,” says Emily Johnson, 32, who wrote Beat Arthritis Naturally and shares tips for managing her pain and symptoms of inflammatory seronegative arthritis on Instagram as Arthritis Foodie. She says it is a powerful way to reduce stress, which can affect the immune system and inflammation.

Her experience is backed by research, including a 2020 Chinese meta-analysis of six randomised control trials that found that mindfulness meditation was associated with reduced pain intensity in patients with rheumatoid arthritis.

7. Tens machine

A handheld device delivering small electric shocks will be familiar to many women who have used it to take the edge off during labour, but a Tens (transcutaneous electrical nerve stimulation) machine could help ease both OA-related and RA-related discomfort.

It’s thought to work by encouraging the body to release natural painkillers and to stop the pain messages at the affected area from reaching the brain.

A Tens machine encourages the body to release natural painkillers and stops pain messages from reaching the brain Credit: Science Photo Library/Alamy Stock Photo

In the Arthritis UK survey, 63 per cent of Tens machine users reported that the device eased back pain.

Osteopath Nadia Alibhai, the director of the west London clinic Back 2 Well, says, “Tens machines can bring quite a bit of relief, particularly with my older patients who aren’t very mobile.”

8. Hydrotherapy

Getting into water can provide instant relief for OA and RA sufferers, with hydrotherapy being the highest-rated physical therapy in the Arthritis UK survey, where 77 per cent of respondents found it effective.

Unlike strenuous aqua-aerobics, hydrotherapy involves performing special movements in a heated pool.

“The resistance from the water helps strengthen muscles, and you’re also working on your balance at the same time,” Alibhai says, “which is so important for osteoarthritis.”

A 2022 review by Brazilian researchers found that people with RA who took part in “aquatic exercise” had “significantly improved” disease activity and improved physical function.

9. Cinnamon

Don’t just save cinnamon for your apple crumbles – the spice might help with pain relief year-round for women with rheumatoid arthritis.

A clinical trial has linked cinnamon supplements with RA pain relief and reduced levels of inflammation Credit: Martin Puddy

A small randomised, double-blind clinical trial published in 2018 found that women taking four capsules of 500mg of cinnamon powder daily for eight weeks had reduced levels of the inflammation marker C-reactive protein and less tender, swollen joints than women who took a placebo.

10. Wax bath therapy

Wearing a warm glove of wax is the go-to treatment for many people with OA in their hands. According to a 2023 review, paraffin bath therapy “significantly reduced” pain scores and improved grip and pinch strength.

At-home wax baths are available to purchase at high street chemists or online, and the NHS advises users to dip their hands into wax, no hotter than 51.7 degrees Celsius, to coat the skin.

11. Epsom salts

Soaking in a bath full of Epsom salts (a natural mineral compound, magnesium sulphate) has been recommended for centuries as a treatment for joint pain, and a small 2025 study that gave 32 people Epsom salt baths for seven days suggests our forbears may have been on to something.

“Epsom salts reduce pain and improve the activity of daily living,” the researchers concluded. Hubbard adds, “Soaking in a bath helps with muscles and soreness and a warm bath can also improve sleep, which is often disrupted by joint pain.”

…and the treatments that may be more of a gamble

1. Rose hip

Nutrient-dense rose hip is a popular supplement for the treatment of osteoarthritis, and many people who take it swear by it.

Gopo Joint Health supplements, which contain the active compound glycoside of mono and diglycerol, found in the rose hip Rosa canina, are a popular choice with sufferers.

The evidence for rose hip as an osteoarthritis treatment is limited, though some people swear by it Credit: Elena Lavrinovich/Moment RF

Containing polyphenols and anthocyanins believed to ease joint inflammation and prevent joint damage, rose hip is also high in the antioxidant vitamin C, which can protect the body from harmful free radicals.

Arthritis UK, however, says that rose hip “may modestly ease osteoarthritis symptoms” but that “more high-quality trials are needed”, while Wajed says: “Evidence is limited, but I do recommend trying it and using it if it helps.

2. CBD rub

Trendy cannabidiol oil, popularly known as CBD, has soared in popularity for its calming properties, as well as offering pain relief and reduced anxiety. Found in marijuana, but without the chemicals found in the drug that make users feel “high”, it’s also been touted as a treatment for painful arthritic joints.

In 2024, Canadian researchers conducting a review of the literature around using cannabidiol as a topical treatment for “management of acute inflammatory pain”, found that it showed “great promise” but that work remained to be done to ensure “tangible clinical benefits”.

3. At-home red light therapy

The skincare trend embracing anti-ageing red light masks shows no signs of slowing down. Now the same technology – photobiomodulation (PBM), which includes red light therapy – is becoming increasingly popular for tackling aches and pains.

“Red light is known to be anti-inflammatory, healing, and it stimulates collagen,” says Alibhai. “A lot of people use it for their joints for that anti-inflammatory effect.”

Red light therapy is being investigated as a pain treatment, but it can be an expensive option to try Credit: Collab Media/iStockphoto

But while a recent review said red light had “potential” as an “effective and non-invasive arthritis treatment”, it also said further research was needed on the effects of different wavelength ranges, dosage and treatment duration.

Red light devices such as panels, mats and knee wraps, which are available in stores and across the internet, and cost up to £549, are potentially an expensive mistake.

5. Collagen

Already in demand as an anti-ageing skin supplement, collagen is becoming increasingly popular with arthritis sufferers hoping to rebuild and support the cartilage in their joints. But the key lies in choosing the right kind.

Type II collagen, which is naturally in cartilage, has been found to offer small improvements in pain and stiffness for people with knee OA. Hamilton also says it may help with RA by reducing the body’s autoimmune response from attacking joint cartilage.

She also advises trying hydrolysed collagen, a different form that has been broken down into easy-to-absorb amino acid chains called peptides. Wajed’s verdict: “I weakly recommend it. Perhaps try it for three months – if it works for you, great. If not, don’t waste your money.”

5. Glucosamine

A natural compound found in healthy cartilage and joint fluid, glucosamine is among the most popular health supplements taken by people hoping not just to relieve joint pain but also to prevent joint disease.

When it comes to osteoarthritis, however, Arthritis UK says glucosamine’s benefits “are uncertain and generally modest”, while Wajed adds: “There isn’t strong evidence for glucosamine, but going on my patients’ anecdotal experience, it can help with pain management and improved function, so might be worth trying.”

https://www.telegraph.co.uk/health-fitness/conditions/bones-joints/arthritis-remedies-best-worst/

The world’s 1st vegan collagen for joints is finally here — and it works

From independent.co.uk

Experience noticeable benefits in just 90 days 

There comes a moment in every woman’s life when their joints begin to remind us that they’re there, be it a bit of stiffness after a long day, a squeaky knee in your morning yoga flow or the nervous anticipation that accompanies rising from a deep armchair. For many of us over 35, these changes simply feel in keeping with the natural rhythm of ageing, but perhaps it doesn’t have to be that way, with modern science suggesting that joint support doesn’t always mean surgery or compromise.

Collagen has long been hailed as a supplement for skin and joint health, but until recently the options were limited. Marine and bovine collagens have dominated the market, while so-called ‘vegan collagens’ rarely contain collagen at all, instead relying on plant extracts that only aim to stimulate production. For women seeking something both effective and ethical, the landscape has been frustratingly sparse.

This is the gap that Feel – a UK-based wellness brand – is striving to close. Its new Pro Collagen Type 2 for Joints (prices from £39.50, Wearefeel.com) is the world’s first vegan collagen supplement of its kind, using a unique bio-mimetic formula that’s designed to mirror the exact collagen type found in human cartilage. Backed by clinical trials and built with sustainability in mind, it takes a contemporary approach to joint care, combining innovation, efficacy and responsibility in one daily ritual.

A new standard for collagen supplements

Feel Type 2 Collagen for Joints is the only collagen in the world that is identical to human Type 2 Collagen. (Feel)

Unlike marine or bovine formulas, Feel’s vegan collagen – powered by a component called VeCollal® – is created through advanced fermentation, producing amino acid chains that mirror human Type 2 collagen, which is the very protein found in cartilage. This is what makes it unique: rather than asking the body to make do, it actively engages with the collagen genes in cartilage cells, stimulating up to 50 per cent of them.

In practice, that translates to improved flexibility, better joint cushioning, and even measurable gains in bone density. Clinical studies have shown benefits in as little as 12 weeks, suggesting this isn’t just another wellness fad, but a scientifically grounded shift for joint health.

The two teaspoon ritual for real clinically proven results

In 12 weeks, participants noticed a 67% reduction in joint stiffness (Feel)

Supplements that demand complicated routines rarely stick. Feel’s collagen was designed for ease, available as a powder in two flavours – watermelon or mango-vanilla – that dissolve within a glass of water. The recommended dose of two teaspoons a day (or 6g) is all you’ll need to see results over time, making it a non-cumbersome routine addition to your breakfast or mid-afternoon break.

Beyond cartilage support, the formula also includes vitamin C to aid absorption, turmeric for inflammation and elderberry for antioxidant protection. Together, these extras ensure Feel’s type 2 collagen can support not just movement, but wider health resilience, too.

The mobility mindset

For women navigating busy lives, decreasing bone density becomes not only uncomfortable, but inconvenient amid the increasing demands of the modern world. With Feel, you can expect to see improvements to stiffness and inflammation and, unlike traditional collagens (which are harder for the body to absorb), the smaller molecular size of the type 2 pro collagen allows for easier uptake and faster results.

Whether you practise a vegan diet or you’re simply looking to cut down on your animal-derived intake, Feel equips you with the means to do so – without compromising on effectiveness. With 20 per cent off first orders across all collagen lines using the code ‘INDITYPE2’, this is your invitation to explore what your day to day could look like with better joint and bone health.

Try it now

https://www.independent.co.uk/life-style/feel-worlds-first-vegan-collagen-for-joints-b2843225.html

Beyond Skin: How Collagen Can Improve Joint Function

From onlymyhealth.com

While many people understand collagen’s use in slowing signs of ageing, did you know that its supplements can also help improve joint health? Here’s what to know… 

When it comes to collagen, many people primarily associate it with skin elasticity and youthfulness. Collagen is the most abundant protein in the body, playing a vital role in maintaining the strength and integrity of connective tissues. With age, our body’s natural collagen production declines, often leading to skin ageing. But did you know that collagen functions go beyond the skin? In fact, it plays a crucial role in maintaining joint health.

The OnlyMyHealth team spoke to Dr Amit Sharma, Principal Consultant – Orthopaedics, Yashoda Super Speciality Hospitals, to learn how collagen functions, which forms are best, and if it's a good option for individuals with joint conditions such as arthritis.

What Type Of Collagen Is Best For Joint Health?

Dr Sharma suggests that type II collagen is the most common one present in cartilage and works best in the context of joint health. "In meta-analysis, patients with rheumatoid arthritis and osteoarthritis have reported improved mobility and decreased joint discomfort after using undenatured type II collagen (UC-II)," he says.

Hydrolysed collagen, or collagen peptides, generally has type I and III collagen. Though these are more often linked to maintenance of skin, hair, and overall connective tissue, they can still provide some benefit for joint function, particularly when used on a regular basis.

A 2016 study involving 39 patients with knee osteoarthritis revealed that supplementing acetaminophen with native type II collagen for three months gave greater relief than acetaminophen alone. The collagen group had greater improvements in walking pain, joint function, and quality of life. Although biomarkers of cartilage damage did not change much, the findings indicate that the combination of collagen and acetaminophen gives greater symptom control for knee osteoarthritis.

Can Collagen In The Diet Reduce Joint Pain?

Yes, says Dr Sharma, taking collagen, whether from supplements or collagen-containing foods, can help maintain joint health, particularly with other healthy lifestyle measures.

“Ingesting collagen, whether through food or supplements, may help reduce joint discomfort, especially when paired with a balanced diet and lifestyle modifications,” he says, adding that collagen supplements have the potential to lower inflammation, promote cartilage repair, and increase the body's natural production of collagen.

Natural food sources are bone broth, chicken skin, fish skin, and gelatinous foods. Vegetarians or those looking for convenience can use supplements, which are more concentrated.

How Long Does It Take To Notice The Results?

Collagen is not a fix-it-fast solution. In most clinical trials, measurable improvement in joint function and pain occurs between eight and 12 weeks of regular supplementation, Dr Sharma says.

That timeframe can be influenced by the type of collagen, the dose, and the individual person's age or the level of joint degeneration, he explains.

Are There Any Risks With Collagen Supplements?

Although collagen supplements are safe, Dr Sharma cautions against quality and source.

Side effects are possible, such as allergic reactions, particularly if derived from bovine or marine sources, and gastrointestinal upset like bloating or heartburn. Some poor-quality supplements can also contain contaminants such as heavy metals, he cautions.

To remain safe, he suggests:

• Selecting third-party tested products
• Avoiding supplements with extraneous additives
• Seek a doctor's advice, particularly if you have food allergies or underlying medical conditions.

Collagen supplementation, especially type II collagen, might be a valuable resource for individuals suffering from joint pain. When combined with a healthy lifestyle and taken consistently, it can potentially enhance mobility, diminish inflammation, and maintain joint function over the long term.

As with any supplement, though, it's always best to speak with a healthcare professional to see if it's the right fit for your particular needs.

https://www.onlymyhealth.com/how-collagen-can-improve-joint-function-12977830607

Knuckle-cracking is fine – and bad weather doesn’t make arthritis worse: nine myths about your joints busted

From theguardian.com

Research shows how to avoid joint pain through healthier living and eating, so stop worrying about rain and take vitamin D 

Cracking your knuckles is bad …

It might get on other people’s nerves, but clicking your knuckles probably won’t exacerbate joint problems or increase the chances of arthritis. The joints are lubricated by synovial fluid, which contains dissolved nitrogen gas.

When you stretch a joint, the cavity containing this fluid expands, causing a pressure drop. This causes the dissolved gas to come out of the solution and form a bubble – and the rapid release of the gas creates a popping sound.

The same knuckle can’t be cracked again straight away because it takes around 20 minutes before the bubbles dissolve back in to the fluid. Several studies suggest the habit is harmless, including one from a California doctor who spent decades regularly cracking the knuckles on only one hand: an X-ray found no difference in the arthritis between both his hands. Another study of a group of 300 patients found no link between a history of joint-cracking and arthritis.

Gas bubbles around the joints can also cause joints to make clicking sounds during exercise, although repeated popping or clicking noises can also be caused by tendons or ligaments moving over bony prominences beneath the joint.

                                               Cracking knuckles … not as bad as you might think. Photograph: Image Source/Alamy

Rheumatoid arthritis and osteoarthritis are the same …

Arthritis means “inflammation of the joint”, but the inflammation can be triggered by different causes. Osteoarthritis is caused by wear and tear and normally affects just one joint, most often the knee or hip, and is most common in over-50s. People whose job involves heavy manual labour, such as bricklaying, or requires a lot of kneeling, such as carpentry, are at a higher risk. Obesity, which also puts more strain on the joints, is another major risk factor. But there is also a genetic component, with research putting the heritability at 40%-70%.

Rheumatoid arthritis is an autoimmune condition where the immune system goes rogue and attacks the synovial membrane that encases and protects the joints. It is less common than osteoarthritis, most often starts in middle age and causes pain in joints throughout the body. Women are two to three times more likely to have it than men. There are certain genes that make rheumatoid arthritis more likely and symptoms more severe, but smoking and obesity also ramp up the risk.

There is nothing you can do to prevent arthritis …

For osteoarthritis, being overweight is a significant risk factor as it puts more strain on the joints, so maintaining a healthy weight helps mitigate risk. For rheumatoid arthritis, smoking is one of the biggest risk factors – and being a current smoker has been shown to exacerbate symptoms. So quitting smoking helps reduce the risk.

Joint pain during the menopause is inevitable …

Oestrogen helps to maintain cartilage and other joint tissues, meaning that joints are sensitive to levels of the hormone in the body. As oestrogen falls during menopause, many women experience joint pain. Hormone-replacement therapy (HRT) is widely accepted as the most effective treatment for menopause symptoms, including joint pain, and works by restoring oestrogen levels; but HRT is not always suitable and some women may prefer other ways of managing symptoms. A major way to improve joint pain is through exercise. Weight-bearing exercise that strengthens the musculoskeletal system is particularly good for alleviating joint aches. This could include walking or running, for the lower body, or doing weights in the gym, for the upper body.

Collagen supplements can help to rebuild joints …

Collagen is the most abundant protein in the body and plays a vital role in forming connective tissue. Without enough collagen, our skin, bones, muscles, tendons and cartilage lose elasticity and strength. The body makes less collagen as we age, and so there is some logic to taking supplements to make up the deficit, but hard evidence that this makes a meaningful difference is lacking. Some studies have found encouraging results, but most have been small and funded by companies that make the supplements, increasing the potential for bias.

Supplements are unnecessary to maintain healthy joints …

It should be possible for most people to get most of the vitamins and minerals required for healthy bones from a healthy diet. But vitamin D is the exception. Vitamin D helps the body absorb calcium, which is essential for building bone mass. It is made in the skin during exposure to sunlight and during summer months this source is normally sufficient. However, during winter it isn’t possible to make enough vitamin D through sun exposure alone and it can be hard to make up the deficit purely through dietary sources such as oily fish, meat and eggs. In the UK, the NHS says adults should consider taking supplements in the winter months. Vitamin D deficiency has been linked to joint pain and it is also a common cause of rickets, from which the bones soften and deform.

Ray of sunshine … adults should consider vitamin D supplements during the winter months. Photograph: Brian Hagiwara/Getty Images

Your diet doesn’t affect your joints …

Inflammation is often a cause of joint pain and stiffness, so following a diet that reduces inflammation could help. There is no single magic ingredient, but avoiding too much red meat, processed food and sugar and ensuring your diet includes omega-3 fatty acids and vitamins is a good place to start.

Gout is no longer a health concern …

Gout is associated with portly, ruddy-faced middle-aged men who overindulge in rich food and alcohol – Henry VIII was a sufferer. But gout is increasingly affecting younger people and women, with research showing a global increase in the number of people aged 15-39 being diagnosed, from 39 cases per 100,000 people in 1990 to 46 per 100,000 in 2019. The trend is believed to be driven by the steep rise in obesity and diabetes, which are risk factors.

Gout is a type of arthritis that causes sudden, severe joint pain and inflammation, often in the big toe. It is caused by high levels of uric acid building up in the blood, which can lead to needle-shaped crystals forming around the joints. Uric acid is a by-product of purines, which are found in higher levels in red meats, shellfish and alcoholic drinks. Pre-menopause, women are at much lower risk of gout because oestrogen increases the removal of uric acid by the kidneys. Being overweight, having type 2 diabetes, high cholesterol or high blood pressure are all risk factors, and this is thought to be driving the increase in younger people affected by gout.

Rain and thunderstorms make arthritis worse …

You might know someone who claims they can predict bad weather by a flare-up in arthritis pain. And some have suggested that the purported link could be due to the drop in atmospheric pressure that often precedes bad weather causing joints to expand. However, there is little conclusive evidence to support this idea. One study, based on data from more than 11 million medical visits by US patients, found no pattern linking rainy days to more aches and pains – in fact, people were slightly more likely to seek treatment on dry days.

https://www.theguardian.com/lifeandstyle/2024/feb/13/knuckle-cracking-is-fine-and-bad-weather-doesnt-make-arthritis-worse-nine-myths-about-your-joints-busted