My top six dietary supplements for pain

The U.S. government is handing billions more taxpayer dollars to the National Institutes of Health (NIH) for more research on drug alternatives to opioid medications for pain. Some researchers have gone so far as to callously call this cash infusion their “silver lining” of the tragic opioid drug crisis.

Meanwhile, the corona pandemic shutdowns made it impossible for tens of millions of people suffering from chronic pain to get safe, effective, drug-free solutions for pain relief—like acupuncture, bodywork, massage, hydrotherapy, or even swimming. And frankly, I’m concerned about what the real statistics are showing on the ultimate consequences of not only opioid abuse—but also missed cancers and heart disease (as I’ve been reporting in my Daily Dispatches), in addition to anxiety, depression, and loneliness (as I report on page 4)—due to months of medical shutdowns.

But, in my view, the opioid crisis is not just a cynical supposed “silver lining” for the “we always need more research” researchers. It’s more like gold lining the pockets of the same-old mainstream researchers and their government cronies, as they continue pushing the same-old pharmaceutical “solutions” for pain—while repeatedly ignoring the many natural approaches for pain that have already been researched for decades.

In the June issue of Insiders’ Cures, I wrote about a new study showing that a dietary supplement as simple as vitamin D can reverse low-back pain—the most common cause of pain and disability in working Americans.

And there are thousands of studies on other dietary supplements and botanical remedies for arthritis pain, back pain, degenerative joint disease, and other types of pain.

I’ve personally researched all of the compelling evidence for dozens of natural remedies, of which six specific dietary supplements have superior beneficial actions for reducing pain and supporting healthy joints. They’re also helpful for balancing the immune system and reducing chronic inflammation—both of which help relieve chronic pain.

So let’s take a look, starting with my own ABCs for joint support (which studies show have strong synergy when taken together).

1.) Ashwaganda is an ancient Ayurvedic remedy, known botanically as winter cherry. Studies show it effectively reduces pain, stiffness, and promotes joint health.

One study of 60 men and women with knee pain found that those who took ashwaganda for 12 weeks had significant reductions in pain, stiffness, and disability. And the group that took the highest dosage—500 mg a day—saw results after only four weeks.1

Recommended amount: 400-500 mg per day

2.) Boswellia is another ancient Ayurvedic remedy, extracted from gum trees that grow in South Asia. Its scientific name honors the British botanist James Boswell, but it’s better known as the fragrant resin frankincense. Studies associate boswellia with significant pain reduction and restoration of joint function. It also supports healthy cartilage and reduces chronic inflammation.

A new study of 48 people with osteoarthritis of the knee found that taking boswellia for 120 days significantly reduced knee pain and stiffness. Boswellia also significantly lowered levels of C-reactive protein (CRP), an inflammatory marker associated with knee osteoarthritis (and heart disease).2

Recommended amount: 400-500 mg per day

3.) Curcumin, the active ingredient in turmeric, has strong anti-inflammatory properties. Numerous studies show it can reduce pain and joint stiffness.

A review of eight studies found that curcumin/turmeric extracts reduced arthritis pain just as well as pain medications.3 And, of course, curcumin doesn’t have the side effects of pharmaceutical pain relievers—only additional health benefits for your cognition and vision.

Recommended amount: 400-500 mg a day

In addition to my ABCs for joint support, the following natural substances have been found in hundreds of studies to be effective pain relievers as well…

4.) Capsaicin from hot chili peppers shows strong pain relief for joints. There are topical creams containing capsaicin, which can be rubbed into sore joints. Dietary supplements (and hot peppers in cooking) can also be consumed orally.

According to the Arthritis Foundation, many studies show that capsaicin is effective for reducing pain from osteoarthritis, rheumatoid arthritis (RA), and fibromyalgia and chronic fatigue syndrome. And a German study found that after just three weeks of using a capsaicin topical cream, participants’ joint pain decreased by nearly 50 percent.4

Recommended amount: Add chili peppers to your daily diet—the hotter the better. (Check out the heat index for various types of peppers in the April edition of Insiders’ Cures.)

5.) Ginger is well known for its gastrointestinal benefits. But it’s also a potent pain reliever—especially for joints.

In one study of nearly 250 people with moderate to severe osteoarthritis in their knees, a whopping 62 percent of the participants who took ginger for six weeks reported less knee pain not only when they were standing, but also after walking 50 feet.5

Recommended amount: Add ground ginger or fresh, chopped ginger into foods, or make a hot infusion with fresh ginger root. You can also find high-potency ginger supplements. I recommend 150-250 mg a day.

6.) Omega-3 fatty acids, including EPA and DHA from fish oil, are another excellent approach for reducing inflammation and pain.

One review of 18 studies, involving 1,143 people with RA, found that 3-6 grams a day of EPA/DHA reduced the study participants’ RA pain.6

Recommended amount: Fatty fish like anchovies, mackerel, salmon, and sardines are excellent sources of omega-3s. But if you don’t consume fish on a daily basis, I recommend taking 5-6 grams of fish oil supplements per day.

For more details on dietary supplements for easing and eliminating arthritis pain, see my Arthritis Relief and Repair Protocol. To learn more about this innovative online learning tool, click here now—or call 1-866-747-9421 and ask for order code GOV3W901.


1”A randomized, double blind placebo controlled study of efficacy and tolerability of Withainasomnifera extracts in knee joint pain.” J Ayurveda Integr Med. 2016 Jul – Sep;7(3):151-157.

2“A pilot, randomized, double-blind, placebo-controlled trial to assess the safety and efficacy of a novel Boswellia serrata extract in the management of osteoarthritis of the knee.” Phytother Res. 2019 May;33(5):1457-1468.

3“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 Aug;19(8):717-29.


5“Effects of a ginger extract on knee pain in patients with osteoarthritis.” Arthritis Rheum. 2001 Nov;44(11):2531-8.

 6“Effect of ω-3 polyunsaturated fatty acids on arthritic pain: A systematic review.” Nutrition. 2017 Jul – Aug;39-40:57-66.