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5 Effective Natural Supplements for Hip Joint Support and Pain Relief


medically reviewed by Dr Naveen Chandran

Dr J S S Dev

Updated on February 26, 2024

Women's health is an important topic that is often overlooked. One common issue that many women face is hip pain. When experiencing this discomfort, it can be tempting to try quick fixes like pain-relieving ointments and sprays. However, it's important to be aware of other effective solutions that can provide long-term relief. But are you sure that it is the right way to control your pain?

When it comes to any disease or discomfort, understanding the cause of disease or discomfort is very important. After proper analysis, we have to employ the correct ways that are conducive to the body to deal with it. In this blog, you will read about the proper supplements that can help you overcome your hip joint pain. 

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Understanding Hip Joint Health in Women

Your hips are the only gender-specific bones in your body. The hips of a woman are specifically designed for childbirth. Hip joint problems are also more common in women than men. So, it is very important as a woman to take care of your hips. 

Common Health Issues That Affect Women's Hips

  • Hormonal Fluctuations: Estrogen, your friend during your fertile years, takes a dip after menopause. This can pave the way to weakened bones and an increased risk of osteoporosis, making you more susceptible to hip fractures.
  • Wider Pelvises: Compared to men, your wider pelvises can place different stresses on the hip joint, potentially contributing to conditions like bursitis and labral tears.
  • Pregnancy and Childbirth: The joys of motherhood can come with some physical changes, including looseness in the ligaments and joints, which can temporarily affect hip stability.

Thus, hip supplements for women are really vital for their health. Let us look at the 5 most effective natural supplements for women's hips.

5 Effective Natural Supplements For Hip Health

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Here are simple yet effective natural supplements that you can take to ease your hip pain as well as for healthy hips.


Turmeric is the most discussed and used natural supplement. Using turmeric consistently in your diet can help you ease the pain in your hips. Turmeric contains anti-inflammatory active compounds called curcumin, that do their magic on your pain. 

Drink a glass of milk mixed well with a teaspoon of turmeric every day. This will not only boost your immunity but also provide the benefits of calcium, which is present in the milk and is very beneficial for your bones.

Glucosamine and Chondroitin

A supplement that can support joint health, reduce inflammation, and promote cartilage maintenance seems magical, right? That is what Glucosamine and chondroitin can do for your hips.

Both these are significant components in your cartilage that gradually deplete with ageing. Supplements containing these compounds are very effective for your hip health. Consult your doctor to choose the proper dosage and which supplements suit your health most.

Omega-3 Fatty Acids

You might have heard a lot about the fantastic benefits of Omega-3 fatty acids. Women who use them incredibly benefit from this supplement. Omega-3 fatty acids help in : 

  • Reducing the production of inflammatory molecules,
  • Promoting the production of anti-inflammatory molecules,
  • Pain relief,
  • Lubrication of the joints, and
  • Protection of your cartilage.

Consume omega-3 fatty acids such as tuna, salmon, sardines, tofu, walnuts, and flaxseeds for enhanced absorption.           

Vitamin D

Vitamin D, known as ‘Sunshine Vitamin’, is a great bone booster. Even though it is needed for the overall health of your body, Vitamin D is your bone’s best friend. It helps by - Calcium absorption and bone mineralisation. These two actions make your hip joints strong and sturdy. 

Vitamin D deficiency is really associated with an increased risk of osteoarthritis, rheumatoid arthritis, and joint pain in general. Always be mindful of this fact and get your daily healthy sun exposure. Dietary sources like salmon, fortified foods and vitamin  D supplements are also advised.

MSM (Methylsulfonylmethane)

This naturally occurring sulfur compound shows promise in reducing pain and inflammation in joints, including the hips. While research is ongoing, some studies suggest that MSM may be effective in managing osteoarthritis pain and stiffness.

MSM's anti-inflammatory properties help reduce pain and swelling. It may also protect cartilage and modulate pain perception, further contributing to joint comfort.

These are the 5 effective natural supplements you can incorporate for healthy, strong, and pain-free hips.

5 Ayurvedic Supplements and Techniques for Hip Joint Pain Relief

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Women all over the globe find ayurvedic techniques and supplements provide wonderful results for their hip joint problems. Ayurveda addresses your joint health, especially your hip health, in a very detailed way. Here are some ayurvedic techniques and supplements for your hip health. 

Gandha Taila (Medicated Oil) 

An astounding supplement for your bones, Gandha Taila, is being traditionally used to increase bone strength and treat bone disorders. Mixing 5-8 drops of it into milk and consuming it daily can make your hips and other joints healthy.

Katee Vasthi 

Katee in Sanskrit means hip. In Katee Vasthi, lukewarm medicated oil is made to remain stagnant over your hips. This procedure can fight inflammation and pain and lubricate and strengthen your hip joints. Different medicated oils are used according to your hip joint problems. 

Abhyanga or Medicated Massage 

Massaging with a suitable medicated oil relieves pain and can make your hips strong.

Kizhi or Medicated Poultice 

Massaging and medicated sweating therapy using a poultice made with medicated herbs, oil, etc, can fight inflammation. It gives instant symptomatic relief. Different poultices are prepared according to the condition of the patient.

These are different Ayurveda techniques and supplements that can be employed to maintain a healthy hip. 

Move Or Lose - Why Does Physical Activity Matter?

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Whatever healthy supplements you are on, your hips need physical activity to stay healthy. Nothing is more effective for your hip health than regular physical activity. Here is why Physical activity is vital for your hip health: 

  • Strength and Stability: Regular physical activity strengthens your hip joint by reinforcing the muscles, cartilage, and ligaments in your hip joint.
  • Flexibility: Nobody likes stiff joints. Regular stretching and low-impact exercise improve flexibility in the muscles and ligaments around the hip, keeping things loose and supple.
  • Lubrication: Cartilage, the shock-absorbing cushion between your bones, thrives on movement. Regular activity helps distribute synovial fluid, the joint's natural lubricant, keeping everything smooth and gliding effortlessly.
  • Relief from Pain and Inflammation: Exercise isn't just about prevention; it can also be a powerful tool for managing existing hip pain and inflammation. Gentle movement promotes blood flow, which helps deliver nutrients and remove inflammatory molecules, easing discomfort and stiffness.
  • Weight Management: Having excess weight puts extra strain on your hip joints, thus increasing the risk of pain and damage. Regular physical activity always helps to maintain a healthy weight, taking pressure off your hips and protecting your long-term health. 

Remember, even small changes like taking the stairs or parking further away can make a difference.         


As a woman, taking care of your hips is really crucial. You can always keep your hips healthy and strong with proper supplements and regular physical activity. Especially after menopause, hip health should be addressed with serious concerns. Hope this blog was helpful. Stay healthy, stay responsible. 

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