Living with pain can make daily tasks feel overwhelming.
It’s easy to explain pain away or convince yourself that it’s just a part of getting older. But that’s not true. Pain is not your natural state—and it’s not something you should have to “tough out.”
September is Pain Awareness Month, a time to focus on the reality of living with chronic pain and ways to manage it.
While it often feels like you’re suffering alone, the truth is that millions of people are living with pain.
This month, it’s time to come together and seek out healthy ways to alleviate pain for good.
One of the simplest ways is to make changes to your diet.
Chronic pain resulting from inflammation, nerve issues and more can be heavily impacted by the food you eat. Consuming healthy nutrients can ease pain while eating junk food can make it much worse.
According to research, adjusting what you eat and taking the right supplements may help reduce the intensity of your pain and improve how you feel day to day.
Let’s explore which supplements for chronic pain are best and most effective!
What is Chronic Pain?
What exactly is chronic pain? It’s more than just the discomfort from a pulled muscle or a temporary headache. Chronic pain lingers, often due to conditions like arthritis, nerve damage, or past injuries.
If left untreated, it can seriously impact your quality of life, leading to stress, depression and even a weakened immune system [1]. This may also explain why people suffering from chronic pain tend to live shorter lives [2].
If chronic pain is caused by chronic inflammation, the consequences could be even more dire. Chronic inflammation, if untreated, can cause diseases that represent the leading causes of death worldwide, such as cancer and heart disease [3].
Pain isn’t something you should hide or endure. In fact, “toughing it out” could lead to more pain and chronic illness.
The good news is, there are ways to manage it, and you don’t always have to rely on medications.
But, supplements for chronic pain? Yes! Nutrition offers a simple and effective, pharmaceutical-free approach to managing pain.
The Connection Between Nutrition and Pain
Nutrition and pain are more closely linked than many people realize. Certain foods and nutrients can either help reduce pain-causing inflammation or make it worse.
For example, conditions like arthritis, fibromyalgia and even back pain can sometimes be triggered or worsened by poor dietary habits. Diets high in processed foods, sugar and unhealthy fats may lead to increased inflammation, making your pain more intense.
On the other hand, a diet rich in anti-inflammatory foods—like fruits, vegetables, whole grains and omega-3 fatty acids—can help reduce inflammation and alleviate some of the pain you feel.
Supplements can also be a valuable tool in your pain management strategy. While it’s ideal to get most of your nutrients from food, sometimes it’s hard to consume enough vitamins and minerals just through diet.
As you get older, your body also needs more of certain nutrients, making it harder to reach your daily minimums. That’s where supplements come in. They can fill in the gaps and give your body the support it needs to manage pain more effectively.
The Top 4 Supplements for Pain Management
While eating a balanced diet is key to overall health, some specific supplements may provide extra relief for managing chronic pain.
In studies, these supplements have been shown to help reduce inflammation, support joint health and improve overall comfort.
Turmeric (Curcumin)
Turmeric is a spice used in cooking, but its benefits go far beyond adding flavor to food. The active ingredient in turmeric, called curcumin, has strong anti-inflammatory and antioxidant effects.
This makes it particularly helpful for people dealing with chronic pain conditions like arthritis or joint pain.
Curcumin works by blocking certain molecules in the body that cause inflammation.
Studies have shown that curcumin can help reduce pain and improve mobility in people with arthritis [4]. Just make sure you take a Liposomal Curcumin supplement if you want to feel the effects.
Turmeric contains very low levels of curcumin. Taking a supplement ensures you get lots of active nutrients and no filler.
Glucosamine and Chondroitin
Glucosamine and chondroitin are two naturally occurring substances found in the cartilage of your joints. They work together to maintain joint health and cushioning. Cushioning of the joints is very important for preventing and reducing pain.
For this reason, this joint-relief duo has been widely studied for its ability to reduce pain and improve joint function.
Glucosamine works by helping your body rebuild cartilage, the tissue that prevents bones from rubbing against each other.
Chondroitin helps the cartilage retain water and stay flexible. This hydration keeps your joints well-lubricated and functioning smoothly.
Studies have shown that taking glucosamine and chondroitin together may reduce pain, improve mobility and even slow the progression of osteoarthritis [5].
It’s recommended to take glucosamine and chondroitin as part of a Joint Relief supplement. These supplements combine glucosamine and chondroitin with additional nutrients that support collagen production (the building block of cartilage) and reduce inflammation.
Magnesium
Magnesium is an essential mineral that plays a role in hundreds of body processes.
When it comes to pain management, magnesium helps relax muscles and reduce tension.
It’s often used to help relieve muscle cramps, migraines and conditions like fibromyalgia. Magnesium regulates the way muscles contract and relax. When your body doesn’t have enough magnesium, muscles can become stiff, tight and more prone to cramping.
Studies have found that magnesium significantly reduces muscle pain [6]. But it does more than just that.
Studies have also shown that magnesium supplements may help reduce the frequency and intensity of migraines by calming the nerves that trigger them [7]. And, it may reduce inflammation, which is a common cause of chronic pain [8].
We can’t fit all of magnesium’s anti-pain powers in this article. But suffice it to say, it is a major anti-pain mineral.
Unfortunately, around half of Americans don’t get enough magnesium [9].
That may be a reason why chronic pain is now considered an epidemic in the US, with as many as 50 million people silently suffering [10].
If you’re not getting enough magnesium from food sources like leafy greens, nuts and seeds, a magnesium supplement may help relieve pain naturally.
Sleep Complex
Tired of taking pills to ease your pain? You might just be tired in general.
Sleep is crucial for healing and pain management, but for many people dealing with chronic pain, getting a good night’s sleep can be a challenge. Many don’t want to (or can’t) introduce dependency-forming sleep aids to their pharmaceutical regimen.
Luckily, natural sleep aids can work wonders too. Sleep complex supplements contain a combination of ingredients like magnesium and herbal extracts such as valerian root or chamomile.
These ingredients work together to promote relaxation, ease tension and improve sleep quality. When you sleep better, your body has more time to repair tissues, reduce inflammation and recharge, which can lead to less pain the following day.
If you have trouble sleeping due to pain, take a sleep complex. You can take this type of supplement long-term to promote relaxation and restful sleep each night.
Fuel Your Body, Reduce Your Pain
You don’t have to live with chronic pain in silence.
If you’re experiencing pain, you may be able to alleviate or eliminate it more easily than you think. The first step is to talk to your doctor.
Pain is an indicator that something is wrong, so finding its source is essential.
In some cases, pain can be a sign of serious illness. If you are diagnosed with chronic pain, medication is not your only option. Making smart choices about your nutrition and lifestyle can play a big role in managing pain.
By incorporating the above nutrients and supplements into your diet, you can support your body’s natural ability to heal and reduce pain.
If you’re not used to taking supplements, start with a daily multivitamin. Then, ask your doctor about how nutrition may impact your pain. Remember, pain relief doesn’t always have to come from a prescription.
Start making healthy nutrition choices today and take control of your pain for a healthier, more comfortable life.
FAQs
The top supplements for chronic pain relief include turmeric (curcumin), glucosamine and chondroitin, magnesium, and sleep complex.
Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant properties, helping to reduce pain and improve mobility in conditions like arthritis. Bioavailability is really important for curcumin and turmeric supplements. Liposomal is the best choice for maximum absorption and effect!
Yes, magnesium helps relax muscles, reduce cramps, and relieve migraines. It also plays a role in reducing inflammation, which can lower chronic pain levels.
Glucosamine, especially when paired with chondroitin, helps rebuild cartilage, improve joint lubrication, and may reduce the progression of osteoarthritis. A good joint relief supplement should contain this!
A diet high in anti-inflammatory foods can help reduce chronic pain, while processed foods, sugars, and unhealthy fats may increase inflammation and worsen pain.
- https://www.ncbi.nlm.nih.gov/books/NBK6140/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978363/
- https://mcpress.mayoclinic.org/dairy-health/chronic-inflammation-what-it-is-why-its-bad-and-how-you-can-reduce-it/
- https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/turmeric-wont-help-arthritis
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6035477/
- https://pubmed.ncbi.nlm.nih.gov/33009349/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912646/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8838086/
- https://www.washingtonpost.com/national/health-science/magnesium-is-essential-to-your-health-but-many-people-dont-get-enough-of-it/2017/06/09/77bc35b4-2515-11e7-bb9d-8cd6118e1409_story.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11095171/
