Joints • Osteoarthritis • Evidence
Supplements for Arthritis: What the Research Supports, and What It Doesn’t
Joint pain wears on a person. Here is a calm, sourced look at the most popular joint supplements, how strong the evidence really is, and the everyday steps that help most.
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Key points
- For osteoarthritis, exercise and, if you carry extra weight, weight loss do more than any supplement.
- Curcumin, the active compound in turmeric, has the most consistent evidence for knee osteoarthritis pain.
- Omega-3 fats have evidence for rheumatoid arthritis symptoms, but not for osteoarthritis.
- Major guidelines recommend against glucosamine and chondroitin for knee and hip osteoarthritis, and there is no single best joint supplement for everyone.
- MSM has a few small, encouraging trials, with modest effects.
This page is general information, written by our founder. It is not medical advice.
First, What Kind of Arthritis?
It is a family of conditions, and the right approach depends on which one you have. Osteoarthritis, the most common kind, is wear and change in the joint cartilage and bone, usually in the knees, hips, hands, and spine. Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joint lining. Gout is caused by uric acid crystals in a joint.
This matters for supplements. Almost all of the studies on joint products have been done in osteoarthritis, mostly of the knee. Rheumatoid arthritis and gout need a doctor’s care and prescription medicines that protect the joints. A supplement can sit alongside that treatment, but it cannot replace it.
What Helps Knees and Hips Most: Movement and Weight
The 2019 guideline from the ACR, the main U.S. group of arthritis specialists, and the Arthritis Foundation strongly recommends exercise for patients with osteoarthritis of the knee, hip, or finger joints, and weight loss for people with knee or hip osteoarthritis who are overweight (ACR/Arthritis Foundation, 2019). Those are the strongest recommendations in the guideline, stronger than for any supplement.
Exercise can be gentle. Walking, water exercise, cycling, tai chi, and strength work for the muscles around a joint all count. Physical therapy can build a plan that fits your joints, and even a modest weight loss takes real pressure off the hips and lower body. These steps protect joint health in ways no capsule can.
Joint Supplements, One by One
Turmeric (Curcumin)
Curcumin is the yellow compound in turmeric, and one of the most popular anti-inflammatory supplements. A 2021 systematic review of 10 studies with 1,287 people found that turmeric may help knee osteoarthritis pain and function about as much as anti-inflammatory pain relievers, though the best dose and form are still unclear (NCCIH). The Arthritis Foundation notes that forms of curcumin that are easier to absorb reduced pain in reviews of knee osteoarthritis (Arthritis Foundation). Curcumin can interact with blood thinners, and turmeric products have been linked to rare cases of liver injury (AARP).
Omega-3 Fats from Fish
Omega-3 fats from fish oil help calm inflammation. A meta-analysis found that fish oil reduced joint tenderness and stiffness in people with rheumatoid arthritis and lowered their need for anti-inflammatory pain relievers (Arthritis Foundation). For osteoarthritis, the evidence is weaker, and the ACR does not recommend it for osteoarthritis of the fingers, hips, or knee joints (Arthritis Foundation).
Glucosamine and Chondroitin
These are the best known of all joint products, and the most debated. Products are sold as glucosamine sulfate or hydrochloride, often combined with chondroitin sulfate. Studies have had inconsistent results, and experts disagree (NCCIH). The 2019 ACR guideline strongly recommends against glucosamine for osteoarthritis, and against chondroitin for knee and hip osteoarthritis, because the studies with the lowest risk of bias showed no important benefit over placebo. Chondroitin received a conditional recommendation for osteoarthritis in the fingers (ACR/Arthritis Foundation, 2019). Both may interact with warfarin, and glucosamine may raise blood sugar in some people (NCCIH).
MSM (Organic Sulfur)
MSM, short for methylsulfonylmethane and often sold as organic sulfur, is the most studied sulfur supplement for joints. In one 12-week study, 50 adults with knee osteoarthritis took 3 grams twice a day, and their pain and physical function scores improved more than with placebo. Other studies paired MSM with glucosamine, which makes it hard to tell which ingredient helped. A 2017 review called the effects modest and asked for larger, longer trials (Butawan et al., 2017). The Arthritis Foundation lists MSM among supplements with limited, weak evidence for osteoarthritis (Arthritis Foundation). Learn more on our MSM page.
Boswellia
In studies, proprietary extracts of Boswellia serrata, a tree resin used in traditional Indian medicine, temporarily reduced inflammation, pain, and disability in knee osteoarthritis. A systematic review found noteworthy effects, but the quality of the evidence was weak. Reported side effects included nausea, headache, diarrhea, and stomach pain (Arthritis Foundation).
Vitamin D
Vitamin D strengthens bones, but it does little, if anything, to relieve osteoarthritis pain. One study suggested that vitamin D might improve joint pain in people who are low in it, but most other studies found no significant benefit (Arthritis Foundation). A blood test can show whether you need it.
Other Options with Mixed Evidence
Avocado and soybean extracts, often called ASUs, improved pain and stiffness in some knee and hip studies, but the improvements were modest. One study found that undenatured type II collagen eased pain and stiffness better than placebo, and more studies are needed. SAMe has had inconsistent results and can interact with antidepressants (Arthritis Foundation).
Where Minerals Fit, and Where They Don’t
Tarsul is made mainly from cream of tartar, which is a concentrated source of potassium, with a smaller amount of MSM. Potassium supports normal muscle and nerve function, but there is no good evidence that extra potassium eases arthritis. And the MSM in a Tarsul serving is far less than the 3 to 6 grams a day used in the joint studies.
So we do not claim that Tarsul treats arthritis or works the way those studies did. If you want to try MSM for joint comfort, talk with your doctor about a dedicated MSM product at the amounts that were studied, and give it about three months.
A Note from Russ, Our Founder
In 2008 I was looking for answers to a health problem of my own, and I found an old pairing of sulfur and cream of tartar. I started Tarsul in 2010 so other people could use that simple formula without guessing at amounts.
People with sore joints often ask about sulfur, and I understand why. Here is my honest answer. MSM has some encouraging studies, and curcumin has more. The things that help most are less exciting: moving every day, a healthy weight, and a good doctor. Tarsul is a daily mineral routine, but it is not an arthritis treatment, and I would rather you hear that from me.
Tips for Taking Supplements and Protecting Joint Health
- Move most days. Walking, swimming, cycling, or tai chi, plus simple strength work for the muscles around sore joints.
- Work toward a healthy weight if you carry extra, especially for knee and hip pain.
- Use heat or cold for flare-ups, and pace activities through the day.
- If you try a supplement, pick one, take the amount that was studied, and give it 8 to 12 weeks before deciding.
- Tell your doctor and pharmacist about every supplement, especially if you take a blood thinner or have diabetes.
When to See a Doctor
See a doctor if a joint is hot, red, and swollen, if you have a fever with joint pain, if pain comes on suddenly, or if stiffness lasts more than an hour in the morning. Those can be signs of an infection, gout, or rheumatoid arthritis, which need prompt care. Ongoing pain that limits your day also deserves a proper evaluation.
About Tarsul’s ingredients. Because cream of tartar is high in potassium, please talk with your doctor before using Tarsul if you have kidney problems or take medicines that raise potassium, such as some blood pressure pills or potassium-sparing water pills (NIH Office of Dietary Supplements). Swallowing large amounts of cream of tartar has caused dangerously high potassium levels (Medical Journal of Australia, 2025). Details are on our cream of tartar page.
Frequently Asked Questions
What is the best supplement for arthritis?
No supplement works for everyone. For knee osteoarthritis, curcumin from turmeric has the most consistent research, and some people notice modest help from MSM. For rheumatoid arthritis, fish oil has evidence for less joint tenderness. None of them replace exercise, weight management, or the medicines your doctor prescribes.
Do glucosamine and chondroitin work?
The research is mixed. The 2019 ACR guideline strongly recommends against glucosamine for osteoarthritis and against chondroitin for knee and hip osteoarthritis, because the most reliable studies showed no important benefit over placebo. Chondroitin received a conditional recommendation for osteoarthritis in the fingers.
Does MSM help arthritis?
MSM has a few small trials. In one, adults with knee osteoarthritis who took 3 grams twice a day for 12 weeks had better pain and function scores than with placebo. The effects were modest, and reviewers have called for larger, longer studies.
Does organic sulfur help arthritis?
Organic sulfur is a marketing name for MSM, the same compound. The evidence is the small set of MSM trials described on this page.
How long do arthritis supplements take to work?
Most studies ran 8 to 12 weeks before measuring results. If a supplement has not helped after about three months, it is reasonable to stop and talk with your doctor about other options.
Can Tarsul help with arthritis?
Tarsul is a daily mineral supplement made mainly from cream of tartar, with a smaller amount of MSM. It is not a treatment for arthritis. If you want to try MSM for joint comfort, the studies used about 3 to 6 grams a day, far more than the MSM in a Tarsul serving, so we do not claim Tarsul works the way those studies did.
Are arthritis supplements safe with other medicines?
Not always. Curcumin, fish oil, glucosamine, and chondroitin can interact with blood thinners such as warfarin, and glucosamine can affect blood sugar. Ask your doctor or pharmacist before starting one.
Tarsul and Your Daily Routine
Tarsul is two ingredients, cream of tartar and MSM, with no proprietary blend, made in San Diego since 2010. Read about cream of tartar and MSM, see dosage and ingredients, or see Tarsul capsules and powder.
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Sources
Kolasinski SL, et al. 2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis. Arthritis Rheumatol. 2020;72(2):220-233.
NCCIH. Glucosamine and chondroitin for osteoarthritis: what you need to know.
NCCIH. Nutritional approaches for musculoskeletal pain and inflammation: what the science says.
Arthritis Foundation. 12 supplements for osteoarthritis and Best supplements guide.
Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients. 2017;9(3):290.
AARP. What are the best supplements for joint pain?
NIH Office of Dietary Supplements. Potassium fact sheet for health professionals.
Hyperkalaemic cardiac arrest due to cream of tartar ingestion. Med J Aust. 2025;222(11).
About this page — last reviewed October 2026
Written by Russ Guillemot, founder of Tarsul. Tarsul is a family-run dietary supplement company in San Diego, California, selling since 2010. We are not physicians, and nothing on this page is a diagnosis or a treatment plan. Where we cite research, we link to it so you can read it yourself.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.