Menopause is usually associated with women between the ages of 45 and 55, but it is a condition that can affect women during any stage of life. You have probably heard family members mention symptoms like hot flushes, night sweats and changes to their body shape, but did you know menopause can also cause joint pain? From your hands and elbows to your shoulders, neck and knees - these are all areas that can be affected. Luckily, we've got some recommendations for the best supplement for menopause joint pain to help you manage any discomfort.
The best supplements for menopause joint pain at a glance:
Best gummy supplement: Novomins Joint Gummies, buy on Amazon for £14.99
Best cartilage function supplement: Healthspan Glucosamine & Omega 3 Capsules, buy on healthspan for £11.95
Best muscular pain supplement: A.Vogel Atrosan Devil’s Claw Tablets, buy on Amazon for £8.49
How do you know when you're going through menopause?
You'll know you are going through menopause when you start to notice changes to your normal pattern of periods while experiencing menopausal symptoms. These commonly include hot flashes, mood swings, brain fog, changes in your body shape, vaginal dryness, and muscle and joint pains.
If you are starting to be affected by these symptoms, but your periods still seem to be in a regular cycle, you could be going through perimenopause.
Unsure whether you've started going through menopause? Visit your GP. They can arrange for a blood test that can identify the hormonal changes that happen during menopause. This way, you can establish whether you are experiencing perimenopause or menopause or if the cause is something else.
Why do my joints hurt during menopause?
My Menopause Centre puts aches, pains and stiffness during menopause down to the drop in oestrogen levels in your body. Oestrogen affects your cartilage, which is the connective tissue in joints, as well as bone turnover (the natural replacement of bone in your body), so it can play a part in inflammation and pain.
During menopause, women can be more likely to get osteoarthritis (particularly in the hands) and possibly rheumatoid arthritis. Osteoarthritis is caused by wear and tear to the joints. By contrast, rheumatoid arthritis is an autoimmune disease. It means your immune system (which usually fights infection) mistakenly attacks the cells that line your joints, making the joints swollen, stiff and painful.
It's not just new aches and stiffness you may experience during menopause. If you have an old injury from years ago that used to cause you pain, menopause can cause it to flare up again.
Shop: The best supplements for menopause joint pain
Best four-in-one joint pain supplement
Glucosamine, Omega-3 and turmeric come together to provide care and support to aching bones, cartilage, muscles and connective tissue. They're not designed specifically for menopause but will reduce the amount of pain you feel while trying to remain active.
Review: "I have used this product for quite some time now and find it has helped me with the pain and discomfort in my knees. A very good price compared to where I was previously making my purchases from."
Pros
- Easy to swallow
- Responsibly sourced fish oils
Cons
- Turmeric can cause gastric problems
Best menopause joint pain gummies
Struggle to swallow tablets? How about giving gummies a go instead? These ones are shaped like bears and taste like raspberry. They'll help you to stay active as they're enriched with glucosamine, turmeric, vitamins D, E and C, and manganese, which all play an important part in bone maintenance.
Review: "I have only just started using these chew glucosamine. I bought them as I am fed up with having to swallow tablets and some of them can be more like horse tablets. These look like jelly babies and taste great. I am also hoping that the combination of the other ingredients which look like a great combination will help my joints, especially my shoulder joint. Only been taking them a few days and my shoulder does feel better but not sure if that's just a coincidence."
Pros
- Delicious raspberry flavour
- No artificial colours or preservatives
Cons
- Not recommended if taking warfarin
Best dual pack for joint pain
www.hollandandbarrett.com
Omega oils are said to reduce inflammation in the body, and these supplements are packed full of Omega 3, 6 and 9 so they're ideal for helping you to manage menopausal joint pain. They also contain a wide spectrum of micronutrients to support many aspects of women's health.
Review: "I am in my early 40's and have been taking these now for about 6 or 7 months. I have noticed a huge difference in my general mood (I don't seem as moody, especially around the time of the month), my periods are less painful and more regular (I don't know if that just happened to be a coincidence or due to taking these), I have less brain fog and I have more energy (I still feel tired, but instead of nodding off every time I sit down for more than 20 minutes, I now actually stay awake!), my joints do not hurt as much and I am sleeping much better. I plan to continue taking these until it is time to move to the next phase (50+/menopause) and would recommend them."
Pros
- Contains a wide spectrum of micronutrients
- Contains a variety of omega oils
- Great value when bought on offer
Cons
- Large tablets
Best rosehip supplement for joint health
Rosehip has been used for years to care for joint and joint issues as it is full of vitamin C and galactolipids. These supplements help to maintain healthy and flexible joints by taking three capsules twice a day for the first three to five weeks and twice a day afterwards.
Review: "Suffering with bad knees and achy joints And the onset of early menopause I was so sceptical about the reviews I read on this product however my sister highly recommended it as her walking group swore by it. So I purchased a packet. The key is to persevere, be patient and like a sprinkling of fairy dust, my aches and pains not only receded but completely disappeared. This wasn't my only symptom, I found I have more energy in the morning and sleep so soundly at night now. Both my husband and father-in-law now use this product and are staggered by how well they feel. It will not give you instant results you have to keep at it but for me and my family it was well worth it."
Pros
- Large pack size
- Good value for money
Cons
- Not as easy to swallow as some other options
- Need to take 2-3 per day
Best shellfish-free joint supplement
www.healthspan.co.uk
The blend of Glucosamine HCl and Omega 3 fish oil will support your joint health throughout menopause and beyond. It also contains vitamin C, contributing to collagen formation, which supports cartilage function.
Review: "The product is very good did have aching knees and it was painful to kneel down but not since I have been taking this product."
Pros
- Shellfish-free
- Easy to swallow
- Added heart and brain benefits
- Good value for money
Cons
- Three capsules per day
Best traditional aid for joint pain
Whether you've got achy bones, inflamed muscles, or sore joints, these supplements will work wonders for relieving rheumatic or muscular pain. It's a traditional remedy, made from extracts of cultivated Devil's Claw.
Review: "I had a bad case of arthritis in many parts of my body, a friend recommended Devil's Claw and glucosamine with chondroitin. For example, I could hardly close my hand because arthritis made it too painful, I found it difficult to climb stairs because of the pain. Today I can do most of these things with ease as the arthritis has gone into remission. I would warn anyone who wishes to try this that it does take perseverance as it takes a long time to start taking effect but. in my case. it has been well worth it!"
Pros
- Just one tablet to take
- Natural remedy
Cons
- Not suitable for anyone with gastric problems
Best for women with a milk allergy
www.wildnutrition.com
The Botanical Menopause Complex supplements contain turmeric to promote healthy bones, muscles and joints, as well as ashwagandha, to help you get some of your energy back.
Review: "Purchased after a professional Nutritionist consultation Early days yet, but my energy levels as a post-menopausal woman have definitely improved…and my joints are beginning to feel less clunky Very reassured."
Pros
- Doesn't contain synthetic nutrients or milk
- Great all-rounder
Cons
- May not be suitable if you're already taking prescribed hormones
Best supplement for menopause joint pain FAQs
How can joint pain be treated?
As well as taking supplements to manage symptoms, there are also a couple of other steps you can follow to ease the aches and pains in your joints.
Reduce stress
We know reducing stress is easier said than done, but relieving your body of emotional pain can help with physical pain too. Think back to some of the more stressful moments in your life. Do you also recall feeling run down as well as stressed out? That's because anxiety and depression can add to musculoskeletal pain. Try not to let pressurised situations cause you any unnecessary upset.
Sleep better
Can't sleep because your joint hurts? Feeling tired because your body aches? It can feel like a never-ending battle to get a good night's sleep when you're in pain. Adding a mattress topper and buying memory foam pillows are small steps you can take to make your bed feel more comfortable. You may also want to try a sleep spray to get you settling in the land of nod quicker.
Exercise gently
When your joints are hurting, doing exercise is going to be the last thing on your mind. However, doing gentle exercise is a great way to get you moving to alleviate stiffness. Try an exercise like Yoga or Pilates to help you stretch out.
Control your weight
Being overweight or obese can put extra strain on your joints during menopause. Taking your dog out for an extra walk or dancing around your living room are two simple but effective ways to shift a few pounds. You could also try cycling, jogging or swimming.
Contact your GP
If the pain is getting too much, please reach out to your GP. They will be able to advise you of any prescription medication options available to you. Women are most commonly prescribed Hormone Replacement Therapy (HRT) for support with issues caused by menopause.
What to look for when buying menopause supplements?
Instead of purely buying a product aimed for menopause, it’s crucial to keep an eye out for supplements that give support in particular areas. For example, Novomins Joint Gummies could be helpful for play an important part in bone maintenance.
Rosie Floyd is a Pets, Homes and Garden Product Writer for Yours, Take A Break Pets, Modern Gardens and A Modern Kitchen, specialising in everything from home appliances to pet food. She has previously contributed to Mother&Baby. After completing her Journalism & Media degree from Coventry University back in 2015, she started her career writing about must-visit holiday destinations, moving on to creating content around outdoor living and garden buildings, before joining the team at Bauer.