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During perimenopause and menopause, hormone levels fluctuate, this results a multitude of menopause symptoms, including joint pain. Estrogen in particular can play a substantial role in bone and joint health, metabolism, and even heart health. As menopause continues, ovulation becomes irregular, leading to decreased production of estrogen and progesterone. These hormonal changes can contribute to joint pain and a host of other musculoskeletal issues.
What Causes Menopause Joint Pain?
The decline in estrogen levels during menopause can lower your bodies natural production of collagen, a protein that helps to maintain joint flexibility and lubrication. As collagen production decreases, joint stiffness and pain may occur. And to top it off menopause can lead to weight gain, which puts additional strain on the joints and makes joint pain worse.
Can Menopause Supplements Help?
The good news is yes, there are quite a few natural supplements that can reduce menopause joint pain, and quite a lot of research has gone into this over the last 10 years or so.
The bad news is that a lot of companies seem to include only a fraction of the dose of these ingredients need to work in their products. The most common thing we’ve seen is that, they’ll have one well studied ingredient in it’s correct dosage, and then list several other ingredients in a tiny fraction of what’s needed. And at the same time claiming the benefit of all of them, as if they’re correctly dosed. As a result, we didn’t actually end up finding a whole lot of good products. But, we did find some. And to make things a little more positive still, they should be beneficial to quite a few other menopause symptoms as well. But, generally speaking if you can’t afford one of the top end combined supplements, then we generally recommend buying ingredients individually as then you’re getting enough of them to at least be effective.
The Top 3 Supplements for Menopause Joint Pain
FlexAgain – Best Joint Pain Supplements for Menopause
EstroCare – Best Supplements for Menopause Overall
Nordic Naturals Fish Oil – Best Budget Option
The Impact of Menopause on Bone Health
Calcium, vitamin D, and estrogen are crucial for maintaining healthy bones and joints. Estrogen regulates bone cell health, prevents excessive bone breakdown, and promotes the formation of new bone cells. As estrogen levels decline during menopause, women may experience a decrease in bone mass, leading to conditions such as osteopenia, osteoporosis, and osteoarthritis. These conditions can further contribute to joint pain.
Best Supplements for Menopause Joint Pain
Before we get into details about the best supplement for menopause joint pain, let’s look at the best individual ingredients. That means what we should be looking for in supplements for menopause and joint pain specifically.
Ultimately a lot of this will be similar to what we’d look for in a joint pain relief supplement in general, but there are some differences with the amount of vitamins you need and a couple of menopause specific ingredients that are worth looking out for.
And as you probably guessed the reason that we rated FlexAgain as the number one supplement for painful joints as a result of menopause symptoms, it’s because it contains almost all of these and a host more that have been shown to be effective.
EstroCare on the other hand is far more focused on supporting menopause symptoms as a whole.
Turmeric: Nature’s Anti-Inflammatory
Turmeric, a spice rich in curcumin, has long been revered for its anti-inflammatory properties. Taking turmeric supplements during menopause can help ease joint pain by reducing inflammation in the body. Additionally, turmeric is a phytoestrogen, meaning it has a mild estrogen-like effect. This may help balance hormone levels and alleviate other menopausal symptoms such as hot flashes and mood swings. When choosing a turmeric supplement, it’s important to note that you actually want at least 500mg [1] of curcumin so if the supplement isn’t standardized it’s not much good as turmeric by itself is only about 4% curcumin and that’s not going to do any good.
Glucosamine and Chondroitin Sulfate: Nourishing Joint Health
Glucosamine is a natural compound derived from the hard covering of shellfish. It is commonly used to treat osteoarthritis, a condition characterized by cartilage breakdown and joint inflammation. As menopause is associated with the onset of osteoarthritis, glucosamine can be helpful in alleviating menopausal joint pain, particularly in the knees. Glucosamine nourishes damaged joint cartilage, improving mobility and slowing down the progression of the condition. When combined with chondroitin sulfate, which also has anti-inflammatory properties, glucosamine becomes even more effective in relieving joint pain and stiffness. [2]
Vitamin D: Essential for Joint Health
Vitamin D plays a vital role in bone health, immune function, and muscle function. While there is no specific research on its direct impact on menopausal joint pain, maintaining healthy vitamin D levels is beneficial in preventing joint pain [3] caused by inflammation. Studies have shown that adults over the age of 50 with vitamin D deficiency are more likely to develop pain in their hips and knees. To ensure optimal vitamin D levels, it is recommended to incorporate foods rich in vitamin D, such as egg yolks, liver, and fatty fish, into your diet. Additionally, your healthcare provider may recommend a vitamin D supplement during menopause.
Fish Oil: Omega-3 Fatty Acids for Joint Health
Fish oil, rich in omega-3 fatty acids, is beneficial for joint health and overall well-being. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential omega-3 fatty acids found in fish oil, have been proven to help prevent joint inflammation. Similar to non-steroidal anti-inflammatory drugs (NSAIDs), fish oil can help reduce pain and stiffness in the joints. To maximize the benefits of fish oil, consider splitting the dose into two smaller doses to minimize potential side effects such as acid reflux. Additionally, consuming oily fish like sardines, anchovies, and salmon can increase your intake of omega-3 fatty acids. It doesn’t have to be fish oil supplements for menopause joint pain, but it does need to be standardized in EPA or DHA and you can only get that from fish or algae, plants like flax seed contain ALA, which our body wastes 85-95% of processing it and converting it to DHA or EPA. Fish oil also has the benefit of helping with menopause issues like brain fog and studies suggest that omega-3s may help alleviate certain symptoms associated with menopause, such as hot flashes and mood swings. [4]
MSM: A Natural Remedy for Joint Pain
MSM (methylsulfonylmethane) is an organic compound found naturally in humans, plants, and animals. It can also be taken as a supplement to ease joint pain. Scientific evidence suggests that MSM can decrease swelling, discomfort, and improve joint mobility. It works as an anti-inflammatory agent, inhibiting proteins associated with inflammation. When combined with glucosamine and chondroitin sulfate, MSM can provide even more effective pain relief. [5]
SAMe: A Natural Compound for Pain Relief
SAMe (S-adenosylmethionine) is a compound naturally produced in the body from methionine, an essential amino acid found in food. Low levels of SAMe can contribute to joint pain and inflammation. Studies have shown that SAMe is as effective as NSAIDs in managing arthritis symptoms, including knee pain. [6] Unlike NSAIDs, SAMe is well-tolerated and does not have significant side effects. Additionally, SAMe may have positive effects on mental health, including reducing symptoms of depression often experienced during menopause.
Magnesium: Supporting Bone and Joint Health
Magnesium is a vital nutrient for overall health, including bone and joint health. During menopause, magnesium levels can decrease, leading to pain and inflammation. Incorporating magnesium-rich foods such as nuts, lentils, seeds, whole grains, and dark chocolate into your diet can help maintain adequate levels. [7] However, your healthcare provider may also recommend a magnesium supplement to ensure optimal intake. Magnesium supplementation has been shown to improve exercise efficiency and reduce pain and swelling in older adults.
Ginger: Night Sweats and Joint Pain Relief
Ginger is a popular spice known for its numerous health benefits. When it comes to joint pain, ginger has anti-inflammatory properties that can help reduce inflammation and alleviate pain. It may also help improve joint mobility and flexibility. [8] Additionally, ginger has been used traditionally to alleviate symptoms of menopause, such as hot flashes and night sweats. It’s actually one of the more effective natural anti inflammatory foods that there is.
Ginseng: An Herbal Remedy for Joint Pain
Ginseng is a popular herbal supplement known for its potential health benefits for menopause, particularly when it comes to mood and sexual issues. While it has been studied for its effects on various conditions, including joint health, the specific benefits for joints during menopause are not well-established. [9] However, ginseng has been found to possess anti-inflammatory and antioxidant properties, which may be beneficial for overall joint health.
Bioidentical Hormone Replacement: Balancing Hormones for Joint Health
Bioidentical hormone replacement therapy (BHRT) is a treatment option that aims to replace hormones naturally declined during menopause. BHRT uses hormones that are structurally identical to those produced in the body. By restoring hormone levels, BHRT can help alleviate menopausal symptoms, including joint pain. It is essential to consult with a healthcare provider to determine if BHRT is the right option for you. [10]
DHEA
DHEA (dehydroepiandrosterone) is a hormone produced by the adrenal glands that declines with age, including during menopause. While it is not specifically targeted for joint health during menopause, DHEA has been studied for its potential benefits in various areas, including bone density and overall well-being. Some studies suggest that DHEA supplementation might help improve joint mobility and reduce pain in conditions like osteoarthritis. [11] However, more research is needed to fully understand its effects and determine appropriate dosages. It is always advisable to consult a healthcare professional before starting any new supplement, especially during menopause.
Calcium
Calcium is an essential mineral that plays a crucial role in maintaining healthy bones and joints. During menopause, hormonal changes can lead to a decrease in bone density, making women more susceptible to conditions like osteoporosis and osteoarthritis. Calcium supplementation can help support bone health and reduce the risk of fractures and joint deterioration. [12] Adequate calcium intake may also alleviate joint pain and stiffness associated with menopause. However, it’s important to note that calcium alone might not be sufficient. A balanced diet, regular exercise, and consulting with a healthcare professional are key for overall joint health during menopause.
The Best Supplement for Menopause Joint Pain – FlexAgain
FlexAgain is arguably the best joint supplement on the market, period. Even if they’re not dedicated menopause supplements, it doesn’t make all too much difference when they’ve stacked their product full of 11 potent ingredients at their clinically tested dosages.
It’s pretty much impossible to find a bad review of FlexAgain online, which isn’t surprising seeing as they simply refund anyone who’s joint pains haven’t improved within 90 days with a no questions asked policy.
Their supplement contains the correct dosages of Vitamin D, Ginger, Glucosamine sulfate, Omega, MSM, Turmeric and 5 other ingredients that have all been shown to have notable effects on joint pains and as we mentioned can have some extra benefits for menopause symptoms too, such as improvements to mood, brain fog and sleep.
Take for example resveratrol which has been shown to inhibit certain enzymes that promote inflammation, easing joint pain. On top of that it has been shown to help brain fog and, recent studies suggest it may also have a positive impact on bone health and reduce risks of developing osteoporosis. But, seeing as the studies are still limited it didn’t make it into the top ingredients section.
Then we have Boswellia which has been shown to improve hot flashes, mood swings, and joint pain, which can be related to inflammation. Again, the evidence is limited in terms of its use for menopause supplements specifically, but it’s great for joint pains.
Ironically what we’re saying is, that when it comes to menopause joint pain supplements, you’re best off just getting the best joint supplement in most cases.
All in all, if your main issue is joint problems, go with FlexAgain and you’ll get some extra menopause supplement benefits on the side. The only negative is that they do seem to sell out relatively regularly.
Pros
- Best Joint Supplement on the market
- Highly Dosed
- Great Reviews
- Made in USA in FDA Regulated Facilities
- Good value
Cons
- Sometimes out of stock for 2-3 weeks in the US
The Best Supplement for Menopause Overall – EstroCare
EstroCare, not to be confused with the cream by the same name, is a capsule supplement that seems to have looked at all the existing menopause supplements on the market at the moment and said, “what if we put them all in one supplement, double the dose and half the price”.
And if that sounds like a pretty good thing, it’s because it is. Honestly, the only reason that this supplement isn’t more well known is because it’s only just launched in the US in 2023. It’s not designed directly to focus joint issues, but it does hit a all of the vitamins and minerals you need and it contains a fair few ingredients that can relieve joint pain, even if mostly it’s designed to target other menopause issues.
Of course, it has calcium, magnesium, vitamin D all in the right doses (which is important for magnesium and calcium as you can only absorb certain types) as well as ginseng and most importantly DHEA, which is particularly effective for helping prevent osteoporosis.
But, there’s more to it than that, a lot of it’s ingredients have benefits to inflammation and joint health, they’re just not as of yet particularly well studied. For example there is a decent amount of evidence to suggest that black cohosh, maca and red clover all have anti-inflammatory properties, which indirectly contribute to joint health by reducing inflammation. Then on top of that there’s also a fair amount of ingredients that have a thermogenic effect which aids weight loss in EstroCare, which can also help take strain of joints like ginseng and chromium, even if they’re mostly included to help deal with mood related menopause issues.
Then we have zinc, which is a common deficiency in menopausal women and is essential for hormone health as a whole. You need more of it during this time. And while it may not directly benefit joints, zinc does contribute to overall joint health in several ways. First, zinc is involved in collagen synthesis, which is a key component of connective tissues found in joints. Adequate collagen production is essential for maintaining healthy joints.
All of this makes EstroCare a great option for women looking to protect their connective tissue and keep their joints healthy.
Pros
- Best All Round Menopause Supplements
- Highly Dosed
- Great Reviews
- Money Back Guarantee
- Can Ease Menopause Symptoms
Cons
- Only Available From Their Website
- Premium Price Point
The Best Budget Option – Nordic Naturals
This is pretty straight forward although odds are if you’re looking to save on money you’re going to want more than just fish oil, so you’ll probably want to combine this with a decent store brand vitamin D pill and a store brand turmeric supplement that’s standardized to have at least 500mg of curcumin. If you do this you’ll get a lot of the benefits you’d expect from FlexAgain at least although our number one ranked supplement would be a lot better. But, if $30 or so a month is your limit, then look for store brand options or budget brands of specific ingredients we’ve listed above.
Natural Remedies and Lifestyle Changes
While supplements can provide relief for menopausal joint pain, they are not the only solution. Incorporating natural remedies and lifestyle changes can further support joint health during menopause.
Anti-Inflammatory Diet: Nourishing Your Joints
Adopting an anti-inflammatory diet can help reduce joint pain and inflammation. Two popular diets known for their anti-inflammatory benefits are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. These diets emphasize whole foods, fruits, vegetables, whole grains, lean proteins, and healthy fats while minimizing processed foods, sugar, and saturated fats. Following a balanced diet rich in nutrients can support overall joint health and alleviate menopausal joint pain.
Exercise and Physical Activity: Moving to Reduce Joint Pain
Engaging in regular exercise and physical activity can help manage menopausal joint pain. Low-impact exercises such as walking, swimming, and cycling can improve joint mobility and strengthen the muscles surrounding the joints. Stretching and flexibility exercises can also help alleviate stiffness and improve range of motion. Additionally, practices like yoga and tai chi can promote relaxation and enhance joint flexibility.
Maintaining a Healthy Weight: Reducing Joint Strain
Maintaining a healthy weight is essential for reducing joint strain and preventing joint pain. Excess weight places additional stress on the joints, particularly the knees and hips. Losing weight, if necessary, through a combination of a balanced diet and regular exercise, can significantly alleviate joint pain and improve overall joint health. This is especially important during menopause, as one of the many symptoms of menopause is weight gain.
Stress Management: Minimizing the Impact on Joint Pain
Stress can exacerbate menopausal symptoms, including joint pain. Implementing stress management techniques such as mindfulness, meditation, deep breathing exercises, and engaging in activities you enjoy can help reduce stress levels and minimize its impact on joint pain.
Posture and Joint Protection: Maintaining Proper Alignment
Maintaining proper posture and practicing joint protection techniques can help minimize joint pain and prevent further damage. Being mindful of your body alignment, avoiding excessive joint stress, and using supportive devices like knee braces or orthotic inserts can provide relief and support joint health.
Conclusion: What is the Best supplement for menopause joint pain?
Menopause joint pain can significantly impact a woman’s quality of life during this transitional phase. While hormone replacement therapy is a common treatment option, natural supplements can also provide relief for joint pain. Vitamin D, glucosamine and chondroitin sulfate, turmeric, fish oil, MSM, SAMe, magnesium, nettles, and bioidentical hormone replacement therapy are all potential supplements to consider. If you’re looking for an all in one supplement for joints then FlexAgain is the best thing on the market as it’s got almost all these ingredients and host more all in their clinical dosages.
And if you’re looking for something for menopause symptoms in general, then we recommend estrocare.life.
However, it is essential to consult with a healthcare provider before starting any new treatment or joint supplement regimen. Additionally, adopting natural remedies, maintaining a healthy weight, managing stress, and practicing joint protection techniques can further support joint health during menopause. By taking a comprehensive approach, women can find relief from menopause joint pain and continue to lead active and fulfilling lives.
References
1 – https://pubmed.ncbi.nlm.nih.gov/26007179
2 – https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis
3 – https://centertrt.org/blog/vitamin-d-and-joint-pain-can-low-vitamin-d-cause-joint-pain.html
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/
5 – https://pubmed.ncbi.nlm.nih.gov/16309928/
6 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC387830/
7 – https://pubmed.ncbi.nlm.nih.gov/34023805/
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7754412/
9 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8539988/
10 – https://www.ncbi.nlm.nih.gov/books/NBK562865/
11 – https://pubmed.ncbi.nlm.nih.gov/11809003/
12 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4108192/
