Herbs and Spices for Arthritis That Ease Pain, Swelling and Stiffness Naturally
Plus find out how quickly they start working
While it’s true that nonsteroidal anti-inflammatory drugs (NSAIDs) can help ease arthritis pain, they can also come with side effects like stomach upset, headaches and dizziness. If you’d rather give natural remedies a try, consider using herbs and spices for arthritis. These ingredients—likely already in your kitchen—offer anti-inflammatory properties that can help manage pain and inflammation. When used correctly and consistently, they can become a valuable part of your arthritis care plan. Keep reading to discover which herbs and spices work best, how they help and when you might start to see results.
The 5 best spices and herbs for arthritis
When combing through your spice cabinet, you’ll want to look for herbs with anti-inflammatory properties to help ease your arthritis symptoms. These natural ingredients reduce joint pain, stiffness and swelling. They include:
Turmeric
This bright yellow spice contains curcumin, a compound with natural anti-inflammatory effects. “Curcumin inhibits inflammatory pathways, potentially reducing joint pain and swelling associated with arthritis,” says Amy Davis, RD, LDN and Live Conscious Nutrition Consultant.
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She notes that while curcumin has low bioavailability (how well a substance is absorbed and used by your body), it becomes well-absorbed when combined with piperine (found in black pepper). In fact, research in the journal Foods found piperine makes curcumin up to 2,000 percent more available to the body.
To get the benefit try cooking with ground turmeric (it tastes great in curries, soups and stews) and a pinch of pepper to boost absorption. You can also sip turmeric tea or take a high-quality supplement every day to maintain consistency.
Ginger
Like turmeric, ginger is another anti-inflammatory herb that can help treat arthritis symptoms naturally. “It inhibits two key pathways responsible for producing pro-inflammatory chemicals,” explains Cory Rice, DO, chief clinical advisor at Biote.
He adds that a typical dosage for ginger is 500 to 3,000 mg per day in capsule form for up to three months to reduce pain and improve function in osteoarthritis (OA), or age-related wear-and-tear arthritis. For rheumatoid arthritis (RA), an autoimmune condition, aim to take about 1,500mg per day for three months to reduce inflammation and pain.
You can also add fresh ginger root to teas, juices or supplements to get similar pain-relieving benefits.
Boswellia
Boswellia serrata is a fragrant herb that may ease joint pain. Davis says research suggests it blocks leukotrienes, molecules contributing to swelling and stiffness. It can also help improve mobility in arthritis patients and can be used as a resin, supplement or in its topical form.
For best results, she often recommends 300 to 500 mg of a standardized extract (containing 60 to 65 percent boswellic acids), taken two to three times daily.
Aloe vera
While typically used to treat sunburn, this soothing plant can also tame arthritis flare-ups. Aloe vera is packed with anti-inflammatory compounds such as aloesin and aloe mannan that may help reduce joint inflammation and pain, explains Davis. Topical application is helpful for localized relief (simply apply a dollop of pure aloe vera gel to sore, achy joints as needed), but you can also consume it in food-grade juice or through a supplement.
When taking a supplement, follow the label instructions, but a typical dose is around 200–300 mg of aloe vera extract once or twice daily.
Eucalyptus
Eucalyptus oil may help reduce the pain, swelling and stiffness commonly associated with arthritis. Why? It contains compounds like eucalyptol, which have anti-inflammatory and analgesic (pain-relieving) properties that can soothe sore joints and improve mobility, according to Davis.
To use eucalyptus oil safely, dilute a few drops into a carrier oil such as coconut, olive or jojoba oil before massaging it into the skin. Undiluted essential oils can potentially cause irritation or allergic reactions.
How often should you use herbs and spices for arthritis?
Spices and herbs can help in the short term for more acute arthritis issues, but Dr. Rice notes that they can also work in the long term as preventative measures.
As for how fast these natural remedies provide relief, you may notice less morning stiffness or minimized swelling in just one to two weeks. However, more substantial, long-term relief usually comes from one to two months of consistent use, says Davis. She adds that herbs and spices aren’t a quick fix, but rather complementary therapies to healthier lifestyle strategies such as following an anti-inflammatory diet and getting regular, gentle exercise to manage chronic pain.
It’s also worth noting that if you choose to use these herbs or spices as supplements, make sure they are high-quality, third-party tested and from reputable sources. Be sure to consult your doctor before starting any new supplements, especially if you’re currently taking any medications.
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