Supplements for menopause joint pain: what the evidence says

Aching, stiff joints can be part of menopause. The NHS lists muscle aches and joint pains among the symptoms of perimenopause and menopause, and says lower estrogen levels can make joints ache.^[1][2] Many women look at supplements for menopause joint pain as a result.

None of the sources we checked show that any supplement eases joint pain caused by menopause itself. The best-known joint supplements were mostly tested in people with osteoarthritis, and even there the results are mixed or the evidence is thin.^[3] Below, we cover what each supplement was tested for, how to use one safely, and when joint pain needs a doctor.

Why menopause can make your joints ache

Estrogen and progesterone fall to low levels as you approach menopause.^[6] The NHS says perimenopause and menopause can cause aching and painful joints because of the lower estrogen levels.^[2] Joint pain can also carry on after menopause, once your periods have stopped.^[1]

A 2026 review pooled 37 observational studies covering 93,021 women. About 4 in 10 women reported muscle or joint pain before menopause. That rose to more than half during perimenopause (57%) and after menopause (59%). Because the studies were observational, they can’t prove that menopause caused the pain, and the authors called for better research.^[4]

Joint pain also tends to travel with other menopause symptoms. A 2026 study followed 327 women in Beijing through the transition. Those with hot flashes, night sweats or vaginal discomfort were more likely to also have muscle and joint pain.^[7]

Is it menopause, or arthritis?

Midlife is also when arthritis becomes more common, so new joint pain isn’t always hormonal. Women are more likely than men to get osteoarthritis, especially after age 50, and for many women it develops after menopause.^[8] About two to three times as many women as men have rheumatoid arthritis.^[9] Some clues:

• Osteoarthritis: pain when you use the joint that may ease with rest, and stiffness that usually lasts less than 30 minutes in the morning or after resting.^[8]
• Rheumatoid arthritis: pain at rest as well as when moving, with tenderness, swelling and warmth, and stiffness that lasts longer than 30 minutes. It often affects the same joints on both sides of the body, most often in the wrists, hands and feet.^[9]
• Bursitis: a warm, swollen joint that hurts more when you move it or press on it.^[2]

Don’t try to diagnose yourself. Treatment for joint pain depends on the cause, so see a doctor if you’re worried.^[2] Our guide to menopause joint pain covers the symptoms in more detail.

What the research shows for each supplement

Most joint supplements have been tested in people with osteoarthritis or rheumatoid arthritis, not in women with menopause joint pain. NCCIH, the US government’s center for complementary health research, says it’s still uncertain whether glucosamine and chondroitin help knee osteoarthritis symptoms.^[10] In its 2016 osteoarthritis summary, it said the evidence on other supplements was too limited to draw conclusions.^[3]

Evidence at a glance

Supplement	What the research found	Strength	Source
Glucosamine and chondroitin	Knee osteoarthritis studies conflict, and expert guidelines disagree.	Mixed	[10]
Omega-3s (fish oil)	Studied as diets, not supplements: omega-3-rich diets may ease rheumatoid arthritis pain. One review rated the evidence low.	Low	[11]
Turmeric (curcumin)	Early knee osteoarthritis results are positive. Better studies are needed.	Early	[12]
Ginger	Might help knee osteoarthritis symptoms, but much of the research is poor quality.	Weak	[13]
Vitamin D	A 2-year trial found no less knee pain than a placebo. A pooled analysis of 8 trials found some benefit.	Mixed	[14][15]
MSM and SAMe	Too little research on MSM. SAMe studies are inconsistent.	Unclear	[3]
Black cohosh, red clover and other menopause herbs	Sold for menopause symptoms. Benefits are not supported by scientific evidence.	Unproven	[16]

Glucosamine and chondroitin

Both are natural parts of cartilage, the tissue that covers the ends where two bones meet in a joint.^[8] Both are sold as supplements on their own or together. There has been a lot of research on them for knee osteoarthritis, but the results are inconsistent and expert reviews disagree.^[10] A 2019 guideline from the American College of Rheumatology and the Arthritis Foundation strongly recommends against them for knee osteoarthritis. A 2021 guideline from the American Academy of Orthopaedic Surgeons lists them as supplements that may help mild to moderate knee osteoarthritis, while warning that the evidence is inconsistent.^[10]

Large studies haven’t found major safety problems. But glucosamine may raise blood sugar in some people, and both have been linked to a higher risk of bleeding in people who take the blood thinner warfarin.^[10]

Omega-3s (fish oil)

Fish oil supplements contain the omega-3s EPA and DHA, which are also found in seafood such as salmon, mackerel and tuna.^[11] The joint research is in rheumatoid arthritis. A 2022 review of 30 studies found that eating foods rich in omega-3s may improve pain and swollen, tender joints. A 2021 review found less pain with omega-3-rich diets than with ordinary diets, though its authors rated the evidence as low. These reviews looked at diets, not fish oil capsules.^[11] If you have rheumatoid arthritis, don’t change your prescribed medicine without talking to your doctor.^[11]

Side effects of omega-3 supplements are usually mild. They include an unpleasant taste, bad breath, headache, heartburn, nausea and diarrhea.^[11]

Turmeric (curcumin)

Several analyses of turmeric or curcumin for knee osteoarthritis look positive so far, but NCCIH says higher-quality evidence is needed before firm conclusions can be drawn. Products vary a lot in how much curcumin they contain, and some add piperine from black pepper to help the body absorb it.^[12]

Turmeric taken by mouth can cause nausea, acid reflux, an upset stomach, diarrhea or constipation. Liver damage has been reported in some people who took curcumin products made to be better absorbed. If you notice tiredness, nausea, poor appetite, dark urine or yellowing of the skin or eyes, stop taking it right away and talk with your doctor.^[12]

Ginger

Ginger supplements might help knee osteoarthritis symptoms, but much of the research has been poor quality, and ginger applied to the skin hasn’t been shown to help. Taken by mouth, it can cause stomach discomfort, heartburn and diarrhea. If you take any medicine, talk with your doctor before using ginger or other herbal products, because some herbs and medicines interact in harmful ways.^[13]

Vitamin D and calcium

These two are mainly about bones. Vitamin D helps the body regulate calcium and phosphate, which keep bones, teeth and muscles healthy.^[17] Osteoporosis, or thinning of the bones, is common after menopause because estrogen falls.^[18] It’s called a “silent” disease because it usually causes no symptoms until a bone breaks.^[19]

For joint pain itself, the vitamin D evidence is mixed. In a 2-year trial of 146 people with knee osteoarthritis, vitamin D supplements didn’t reduce knee pain or cartilage loss compared with a placebo.^[14] A 2023 pooled analysis of 8 trials did find improvements in knee pain and function scores.^[15]

In the UK, the NHS advises everyone to consider a daily vitamin D supplement during fall and winter, when the sun isn’t strong enough for the body to make enough. It also warns that taking too much vitamin D over a long time can cause calcium to build up in the body, which can weaken bones and damage the kidneys and heart.^[17] To protect against weak bones during menopause, the NHS page on menopause self-help lists vitamin D supplements alongside exercise and calcium-rich food.^[20] For calcium, the NHS says most people can get all they need from a varied, balanced diet, and that taking too much in supplements could be harmful.^[21]

MSM, SAMe and other joint ingredients

Very little research has been done on MSM, so it’s uncertain whether it helps osteoarthritis. It can cause allergic reactions, stomach upset and rashes. Studies of SAMe have been inconsistent: in some it appeared to work as well as anti-inflammatory painkillers (NSAIDs), and in others it was no better than a placebo. SAMe may interact with some antidepressants and with levodopa, a Parkinson’s disease drug. It may also carry special risks for people with bipolar disorder or HIV, and little is known about its long-term safety. Boswellia and avocado-soybean unsaponifiables may slightly improve pain and function, but the changes were so small that patients might not consider them meaningful.^[3]

Herbal remedies sold for menopause

Some products sold for menopause contain herbs such as black cohosh, red clover, evening primrose oil, ginseng or St. John’s wort. The NHS says they may help with some menopause symptoms, but this isn’t supported by scientific evidence, and it’s not known how safe or effective they are. Some, especially St. John’s wort, can cause serious side effects when taken with other medicines.^[16]

How to choose and use a supplement safely

In the US, supplements aren’t approved by the FDA before they go on sale, and the rules for making them are less strict than for medicines.^[5] A few checks help:

• Talk to a doctor or pharmacist first. The NHS advises talking to a doctor before taking herbal supplements during menopause. Supplements can interact with medicines or cause problems if you have certain health conditions.^[5][20]
• Mention it before surgery. Some supplements may raise the risk of bleeding or affect anesthesia. Tell your care team about everything you take as far ahead of an operation as you can.^[5]
• Read the label, but don’t rely on it alone. What’s on the label may not be what’s in the product, and words like “standardized,” “verified” or “certified” don’t guarantee quality.^[5] The FDA has warned about some supplements promoted for arthritis or pain that contained hidden prescription drugs.^[3]
• Stop if you get side effects. Follow the instructions on the label. If you have side effects, stop taking the supplement and contact your doctor.^[5]
• Don’t let it delay a checkup. NCCIH advises against using complementary approaches to put off seeing a doctor about joint symptoms.^[3]

What else helps menopause joint pain

For everyday joint pain, the NHS suggests that you:^[2]

• rest the sore joint if you can, but don’t stop moving it completely
• put an ice pack, or a bag of frozen peas wrapped in a towel, on the painful area for up to 20 minutes every 2 to 3 hours
• ask a pharmacist or doctor which painkiller to take
• try to lose weight if you’re overweight, eat a healthy, balanced diet and exercise regularly
• don’t smoke

Acetaminophen (Tylenol) may help soreness. An anti-inflammatory such as ibuprofen or naproxen may help with both pain and swelling.^[22]

Keep moving

During menopause, the NHS recommends regular exercise, with a focus on weight-bearing exercise such as walking, running or dancing, and resistance exercise such as using weights. Both can help protect against weakening bones. It also suggests relaxing activities such as yoga, tai chi or meditation.^[20] For knee osteoarthritis, tai chi may improve pain, stiffness and joint function.^[3] Regular exercise and losing weight if you’re overweight can also ease mild osteoarthritis symptoms.^[23] For more ideas, see our guide to joint pain relief.

Everyday habits

The NHS also suggests keeping to a regular sleep routine, eating calcium-rich foods such as milk, yogurt and kale to keep your bones healthy, not smoking, which can make menopause symptoms worse, and staying within recommended alcohol limits, because alcohol may affect your symptoms.^[20]

Can HRT help with joint pain?

Hormone replacement therapy (HRT) replaces the estrogen and progesterone that fall as you approach menopause. The NHS says HRT can relieve most menopause symptoms, and gives hot flashes, night sweats, sleep problems, mood changes and vaginal dryness as examples. It doesn’t single out joint pain.^[6][18] HRT also helps prevent osteoporosis and can help your muscles stay strong.^[18]

There is some trial evidence. The Women’s Health Initiative gave 10,739 postmenopausal women who had had a hysterectomy either estrogen pills alone or a placebo. A later analysis of joint symptoms found that after a year, joint pain was slightly less common in the estrogen group (76.3% vs 79.2%). In a smaller random subgroup followed to year 3, the difference held. Joint swelling was slightly more common with estrogen (42.1% vs 39.7%). The researchers described the effect on joint pain as modest.^[24]

HRT isn’t suitable for everyone. It may not be right for you if you’ve had breast, ovarian or uterine cancer, or if you have untreated high blood pressure or liver disease. If you’ve had blood clots, you may need patches or gels rather than tablets.^[6] For women under 60 who have menopause symptoms and aren’t at high risk of breast cancer or blood clots, the NHS says the benefits of HRT are likely to outweigh the risks. A doctor can help you decide.^[18]

Common questions

How long does menopause joint pain last?

The NHS doesn’t give a timescale for joint pain on its own. Menopause symptoms overall usually last 7 to 9 years, sometimes longer, and they can change over that time.^[1]

What does “supports joint health” on a label mean?

In the US, a supplement label can’t claim that the product diagnoses, treats, cures or prevents a disease. It can make a “structure/function” claim, such as “calcium builds strong bones,” but that claim must carry a disclaimer saying the FDA hasn’t evaluated it.^[5]

Does menopause weight gain affect my joints?

Weight gain is common during perimenopause and menopause, often around the stomach and upper body.^[1] Being overweight makes osteoarthritis more likely, and obesity puts extra strain on the joints that carry most of your weight, such as the knees and hips.^[8][23] If knees are your main problem, see our guide to knee pain treatment.

Should I tell my doctor about supplements before starting HRT?

Yes. The NHS suggests telling your doctor about any medicines or herbal remedies you take when you discuss HRT.^[6] Some herbal remedies can cause serious side effects when taken with other medicines.^[16]

Sources

1. NHS. Symptoms of menopause and perimenopause. Page last reviewed May 19, 2026.
2. NHS. Joint pain. Page last reviewed February 26, 2026.
3. National Center for Complementary and Integrative Health (NCCIH). Osteoarthritis: In Depth. Last updated September 2016.
4. Kruse C, McKechnie T, Dworsky-Fried J, et al. Musculoskeletal Manifestations of Perimenopause: A Systematic Review and Meta-Analysis of 93,021 Women. JB JS Open Access. 2026;11(1):e25.00254. PubMed 41523660.
5. National Center for Complementary and Integrative Health (NCCIH). Using Dietary Supplements Wisely. Last updated January 2019.
6. NHS. About hormone replacement therapy (HRT). Page last reviewed February 7, 2023.
7. Xie Z, Tang R, Huang F, et al. Menopausal arthralgia and longitudinal changes in sex hormones and climacteric symptoms. BMC Medicine. 2026;24(1):603. PubMed 42972379.
8. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Osteoarthritis. Last reviewed September 2023.
9. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Rheumatoid Arthritis. Last reviewed November 2022.
10. National Center for Complementary and Integrative Health (NCCIH). Glucosamine and Chondroitin for Osteoarthritis: What You Need To Know. Last updated October 2023.
11. National Center for Complementary and Integrative Health (NCCIH). Omega-3 Supplements: What You Need To Know. Last updated November 2024.
12. National Center for Complementary and Integrative Health (NCCIH). Turmeric. Last updated April 2025.
13. National Center for Complementary and Integrative Health (NCCIH). Ginger. Last updated February 2025.
14. McAlindon T, LaValley M, Schneider E, et al. Effect of vitamin D supplementation on progression of knee pain and cartilage volume loss in patients with symptomatic osteoarthritis: a randomized controlled trial. JAMA. 2013;309(2):155-162. PubMed 23299607.
15. Wang R, Wang ZM, Xiang SC, et al. Relationship between 25-hydroxy vitamin D and knee osteoarthritis: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Medicine. 2023;10:1200592. PubMed 37601800.
16. NHS. Herbal remedies and complementary medicines for menopause symptoms. Page last reviewed February 7, 2023.
17. NHS. Vitamin D. Page last reviewed August 3, 2020.
18. NHS. Benefits and risks of hormone replacement therapy (HRT). Page last reviewed February 8, 2023.
19. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Osteoporosis. Last reviewed December 2022.
20. NHS. Things you can do to help menopause and perimenopause symptoms. Page last reviewed May 19, 2026.
21. NHS. Calcium. Page last reviewed August 3, 2020.
22. MedlinePlus. Joint pain. Review date January 14, 2026.
23. NHS. Osteoarthritis. Page last reviewed March 20, 2023.
24. Chlebowski RT, Cirillo DJ, Eaton CB, et al. Estrogen alone and joint symptoms in the Women’s Health Initiative randomized trial. Menopause. 2013;20(6):600-608. PubMed 23511705.