Quick answer: Arthritis covers osteoarthritis, which involves cartilage wear and inflammation, and rheumatoid arthritis, an autoimmune disease. Both benefit from regular low-impact movement, strength training, a healthy weight and an anti-inflammatory diet. Curcumin, boswellia, omega-3s, collagen and ginger are commonly used, and rheumatoid arthritis also needs prompt care from a rheumatologist.
Key takeaways
Osteoarthritis involves cartilage wear and inflammation, while rheumatoid arthritis is an autoimmune condition.
Both often respond to low-impact movement, strength training, a healthy weight and an anti-inflammatory diet.
Curcumin, boswellia, omega-3s, collagen and ginger are commonly used, and rheumatoid arthritis also calls for prompt care from a rheumatologist.
Osteoarthritis vs rheumatoid arthritis
Osteoarthritis involves cartilage wear, often in the knees, hips and hands, and it gets worse with use. Rheumatoid arthritis is an immune attack on joint linings, with morning stiffness, swelling in several joints, and fatigue.
Daily habits
- Low-impact strength training and daily walking
- A healthy weight to reduce joint load
- An anti-inflammatory diet; some people notice triggers such as gluten, dairy or nightshades
- Heat, cold or contrast therapy for comfort
- Sleep and stress care (see chronic pain relief)
Nutrients and herbs commonly used
Curcumin has been studied for arthritis pain and stiffness, and boswellia is traditionally used for joint swelling. Omega-3s have been studied especially in rheumatoid arthritis, and collagen provides cartilage building blocks.
MSM and oral hyaluronic acid are used for joint comfort, vitamin D is guided by testing, and ginger and rosemary are traditional anti-inflammatory herbs.
Amounts should be individualized. Curcumin and omega-3s can affect bleeding. For nutrient details, see joint health naturally.
Is testing helpful?
If autoimmune arthritis is possible, your doctor may check rheumatoid factor, anti-CCP, ANA and inflammation markers. Functional labs are optional. They can be helpful in more complex cases.
Arthritis and healthy aging
Joint inflammation feeds whole-body inflammation, and senescent cells in joint tissue release signals that break down cartilage. Repair slows as the cells that maintain cartilage age. Movement and anti-inflammatory nutrition help on all fronts. Related: inflammaging.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if joint pain or stiffness limits your activity, or if you have morning stiffness lasting more than 30 minutes or swelling in several joints. The same is true if you want natural support alongside your rheumatologist, or if you rely on pain relievers most days.
See a medical provider promptly for a hot, red, swollen joint, joint pain with fever, or sudden severe joint pain. Early treatment of rheumatoid arthritis protects joints.
What the research shows
For rheumatoid arthritis, diet has been tested directly. In the ADIRA crossover trial by Vadell and colleagues in 2020, 50 adults with RA ate an anti-inflammatory diet (rich in fish, legumes, fruit, vegetables and whole grains) and a typical Swedish diet for 10 weeks each, with about half their food delivered to their homes. In the main analysis, disease activity scores did not differ significantly between the two diets. Among the 44 people who completed both periods, scores were modestly lower after the anti-inflammatory diet (median 3.05 versus 3.27). Diet is best seen as a supportive addition to RA care, not a substitute for it.
For osteoarthritis, the popular glucosamine and chondroitin supplements have mixed results. In the GAIT trial by Clegg and colleagues in 2006, 1,583 people with knee osteoarthritis took glucosamine, chondroitin, both, celecoxib or placebo for 24 weeks. Overall, the supplements did not reduce pain significantly more than placebo, although an exploratory analysis suggested the combination may help people with moderate to severe pain (79.2% responded versus 54.3% on placebo).
Want to move more comfortably?
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Does my joint pain look more like osteoarthritis or an inflammatory type that needs a rheumatologist?
Which labs or assessments would help us understand my joint comfort in my case?
Which daily habits are most likely to make a difference for my joint comfort for me?
How long would it be reasonable to try these steps for my joint comfort before we review them together?
Frequently asked questions
What is the best natural remedy for arthritis?
Movement, weight management and an anti-inflammatory diet come first. Curcumin, boswellia and omega-3s are commonly used.
Can diet help rheumatoid arthritis?
An anti-inflammatory diet and omega-3s may help some people, alongside medical treatment.
Is exercise safe with arthritis?
Yes, low-impact and strengthening exercise is recommended for most people with arthritis.
Do nightshades cause arthritis flares?
Some people report it. A short trial off them can help you find out.
Sources
- Vadell AKE, Bärebring L, Hulander E, et al. Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)-a randomized, controlled crossover trial indicating effects on disease activity. Am J Clin Nutr 2020. PMID: 32055820. https://pubmed.ncbi.nlm.nih.gov/32055820/
- Clegg DO, Reda DJ, Harris CL, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med 2006. PMID: 16495392. https://pubmed.ncbi.nlm.nih.gov/16495392/
- Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food 2016. PMID: 27533649. https://pmc.ncbi.nlm.nih.gov/articles/PMC5003001/
- Yu G, et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther 2020. PMID: 32680575. https://pmc.ncbi.nlm.nih.gov/articles/PMC7368679/
- Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain 2007. PMID: 17335973. https://pubmed.ncbi.nlm.nih.gov/17335973/
- Messier SP, et al. Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis Rheum 2005. PMID: 15986358. https://pubmed.ncbi.nlm.nih.gov/15986358/
- Kolasinski SL, et al. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Rheumatol 2020. PMID: 31908163. https://pmc.ncbi.nlm.nih.gov/articles/PMC10518852/
- MedlinePlus: Arthritis
- MedlinePlus: Rheumatoid Arthritis
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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