Arthritis is an inflammatory condition that causes swelling and tenderness in the joints. And, contrary to its reputation, it can occur at any age. No matter your age or stage of life, if you live with this condition, you’re not alone if you’ve wondered whether dietary supplements could provide some relief. According to an older study, about 63% of people with arthritis report taking supplements (compared to 49% of the general population).  

There’s reason to give some of these over-the-counter products a try. Multiple supplements have research to support their effectiveness in reducing the pain, stiffness and soreness that come with this condition. But not every pill or powder marketed for arthritis is a magic bullet. In fact, some supplements could even have a negative effect. “People often think of dietary supplements as natural and benign, but they can have some serious adverse effects,” says Alyssa Pacheco, RDN. “In some cases, they can actually be counterproductive. It’s always a good idea to talk to your health care provider before starting any supplements.” 

If you’re seeking relief from arthritis symptoms, think twice before taking any of these supplements.

1. Red Yeast Rice

Many people who take red yeast rice use it to lower cholesterol—but some turn to it as an arthritis supplement. “This is due to its high content of calcium and magnesium, two nutrients important for bone health,” says Putzi. However, red yeast rice’s positive impact on cholesterol may be tempered by a negative impact on joint health. “Similar to statin drugs, red yeast rice may cause muscle pain and joint discomfort,” Pacheco says. Putzi adds that red yeast rice may also interfere with the safety and effectiveness of certain prescribed medications.

2. Chaparral

The name “chaparral” might sound familiar if you hail from the desert Southwest. This plant, also known as Larrea tridentata, is a shrub native to California, Arizona and northern Mexico. Because it contains components naturally high in antioxidants, it’s sometimes used as an agent of relief for arthritic inflammation.

In the 1990s, though, the use of chaparral as a dietary supplement led to dozens of hospitalizations for emergency liver transplants and cirrhosis. Long story short, this one’s a no-go for arthritis (and other health conditions, too). “Consumption in even small amounts can [trigger] significant health problems, particularly liver toxicity,” says Putzi. “No human studies have been conducted to support its usage, as the risk greatly outweighs any potential benefit.” 

3. Arnica

Arnica can be applied to the skin to ease sore, aching joints. One study found that its pain relief effects were comparable to those of ibuprofen in people with arthritis. But Putzi says that, for some people, a topical application could cause skin problems like a rash, itching or dryness.

While such side effects from topical arnica may be bothersome, oral arnica has even more serious drawbacks. “Arnica should not be taken orally unless directed under the close supervision of a doctor, as consumption, especially in concentrated amounts, can lead to a multitude of serious adverse effects, some of which can be fatal,” says Putzi.

4. Cat’s Claw

Cat’s claw is a popular herbal supplement that’s sometimes used to relieve pain associated with arthritis. “Cat’s claw has a high level of anti-inflammatory properties, which is thought to be the reasoning behind potential benefit for those with arthritis or inflammatory joint issues,” says Putzi.

However, research on cat’s claw for arthritis is limited and outdated. For example, one older study found cat’s claw to be helpful for reducing pain during exercise but found no significant change in swelling or pain at rest. Another older study found the supplement to be effective for reducing pain initially, but the benefits faded after eight weeks.

In addition to being older, the National Center for Complementary and Integrative Health points out that studies on cat’s claw are not well-designed or adequately powered to reach meaningful conclusions. Additional reasons to skip this one? Putzi says that side effects like nausea and upset stomach are possible, and the supplement may interact with certain medications, including those for lowering blood pressure and cholesterol. 

Tips for Managing Arthritis

 When it comes to managing arthritis, supplements aren’t your only option. In fact, there are many lifestyle changes you can make to help manage your condition. 

• Eat an anti-inflammatory diet. Because arthritis is an inflammatory condition, prioritizing foods with anti-inflammatory properties can help manage symptoms. Consider a Mediterranean-style or other anti-inflammatory diet featuring whole grains, healthy fats, lean proteins and plenty of produce. “Foods such as salmon, sardines, berries, oranges, kiwis, broccoli, cauliflower, spinach, nuts, seeds and olive oil are great foods to incorporate more routinely into your diet,” says Pacheco. 
• Limit highly processed foods. On the flip side, lowering inflammation also has to do with what you don’t eat. As much as possible, limit your intake of added sugars and highly processed foods, which may increase inflammation.
• Get moving. Regular physical activity can strengthen the muscles around arthritic joints, decrease joint pain and improve your mood. Whether it’s going for a walk around the block after dinner or caring for your lawn, try to carve out at least 30 minutes of physical activity each day. 

The Bottom Line

Each case of arthritis is unique, so a supplement that works for your friend might not work for you. And, despite clever marketing, some supplements aren’t a good idea for arthritis at all. If you’re looking for a natural approach to treatment, you can always start by adjusting your diet and incorporating more movement into your day. Before you snag a supplement, talk to a health care professional first. They can provide personalized advice about which products are safe and align with your health needs.