5 Ways to Take Herbs and Supplements for Arthritis (2024)

5 Ways to Take Herbs and Supplements for Arthritis

Learn some of the herbs that can help treat arthritis and how to take them.

Humans haverelied onplant-basedremedies to treat disease from almost the beginning of our existence. The oldest evidence ofusingplants as medicine comes from a 5,000-year-old Sumerian clay tablet containing recipes made with plants like the poppy, henbane and mandrake.Several herbal remedies are promotedtodayfor treating arthritis, includingturmeric, ginger, Boswellia serrata,devil’s claw,willow bark extractandfeverfew.

Not allherbal productsare the same.Some are only available as pills. Others come in a variety offorms, including capsules,tincturesandteas. For example, turmericis available in capsules, or as a spice you can sprinkle into your food. Gingercomes inacapsule, a powderyoucook with or atea.Often the herbyou choosewill dictatewhich form you take it in, because some herbs absorb better intothe body when swallowed; others when steeped inliquid.

When comparing forms,“The potency varies a little,” says FarshadFaniMarvasti, MD, MPH, director of Public Health, Prevention, and Health Promotion at The University of Arizona.Tinctures are generally somewhat stronger than capsules, for example. Buttheform you takemainlydepends on yourpersonalpreference, he says.

1. PillsandCapsules

Pillsand capsulesare probably the easiest way to take herbal supplements, and the most readily available in your local health foodshopor drugstore. You justopen the bottle and pop the pills into your mouth.

Oftenthesearethe formof herbal remediesused in studies, which can make it easier to confirm that you’re getting an appropriate dose. With otherforms, it may be hard to tell how muchof theactive ingredient you’re getting, or you need.

2. Infusions and Teas

Teas and infusionsaremade by adding boiling water to fresh or dried plant products – stems, leaves or flowers – and steeping them to release their active ingredients.Willow bark and ginger are two teas used for arthritis because of their anti-inflammatory properties.

To get the dose right using loose herbs, you can consult with an herbalist or a traditional Chinese medicine physician. However, today you can buy manyherbal teasin pre-set dosesat a health food store or supermarket. “There are a lot of different tea companies that provide standardized tea bags,” saysMarvasti.

When you make your tea, he recommends a steeping time of 15 to 20 minutes. That’s just long enough to get themaximumbenefits from the product without overdoingit. Some teas canactually beharmful when steeped too long. For example, black tea contains tannins that can become carcinogenic when steeped for over an hour,Marvastisays.

3. Creams,gelsand other topical products

Some herbal remedies come in the form of a cream, gel, patch or compress that you rub on or apply to your skin. Arnica and comfrey gels are both useful for relieving arthritis pain. Creams made with the chili pepper extract, capsaicin, can also help with pain, but theycan cause side effects like a burning sensation and skin irritation.The recommended dose for these products is usually on the package.

4. Liquids, Extracts and Tinctures

Herbs can also besold in liquid forms, such as oils, extract-containing drinksand tinctures--preparations made with alcohol and water.Extracts can also beevaporated todry them out. Dry extractssuch asBoswellia serrata and curcuminarethenput into capsules and tablets.

Tinctures and extracts are usually more concentrated thanother products.“In general, tinctures tend to be a bit stronger than capsules. But then there are liquid capsules, which have the liquid of the tincture inside the capsule, which is very similar,” saysMarvasti.

The doseof these productscan vary, depending ontheirform. For example, a dose might be three cups of tea per day or one to three teaspoons of tincture per day. This is where it can be helpful to consultwithan herbalist orintegrative medicine specialist to make sure you’re taking the correct dose.

5. Herbs for Cooking

Some herbs, such as turmeric and ginger, can be added to the foods you cook. You can grow these herbs yourself, purchase themfresh-cut at a marketor buy them dried. “Generally, I think that the dry form is a little bit more potent, but it really depends on why you’re using it and what you’re using it for,”Marvastisays.

Some herbs need a little assistance in the cooking process. Turmericmustbe cooked with some type of fat, such as cooking oil, as well asblack pepper for your body to properly absorb it.

While cooking with herbs is a generally healthy idea, don’t expect a few curry dishes containing turmeric to be a miracle cure for your joints. “It’s anti-inflammatoryand an excellent spice for health promotion, but if someone’s dealing with arthritis pain that’s probably not going to be enough,” says ChrisD’Adamo, PhD, director of Research & Education at the University of Maryland School of Medicine Center for Integrative Medicine. “You’d need to eat jars of the whole spice turmeric to get the benefit of a[curcumin]supplementfor serious pain conditions.”

Cautions About Herbal Remedies

Although herbal remedies are natural, they can have risks. Some products cancause side effectsorinteract with medicines you take. For example, ginger and chamomile may increaseyourbleeding risk, which could be a problem if you take blood thinning medicines like warfarin (Coumadin).

Before trying any herbalsupplement, consult with your doctor. You can also see an herbalistto ensure you take the right dose, but make sure he or she knows what other medicines you take to avoid interactions,D’Adamosays.“You can get both the herbal and medical perspectivesby seeingan integrative or functional medicine doctor,” he adds.

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