Menopause and Joint Pain: What's the Deal?

As estrogen levels take a nosedive during menopause, our joints can throw a bit of a tantrum. This hormone helps keep inflammation in check and joints well-lubricated.² Estrogen also plays a protective role in bone and cartilage health. So, when estrogen packs its bags, you might notice more stiffness and aches, especially in areas like the knees, hips, and hands.³

Will My Joint Pain Ever End?

Every woman's menopause journey is as unique as her fingerprint. For some, joint pain is a fleeting visitor; for others, it overstays its welcome. Ignoring it isn't the best strategy, as it could lead to more persistent issues like osteoarthritis.⁴ Tuning into your body and seeking personalized care can make a difference.

Osteoarthritis: Affects the knees, hips, spine, and hands. Often worsens with age and hormonal decline.

Rheumatoid arthritis: An autoimmune condition that may flare up during menopause, especially in the hands.⁵

Fibromyalgia: Causes widespread muscle and joint tenderness; hormonal imbalance may be a trigger.⁶

Osteoporosis: Bone loss can lead to pain in the spine, wrists, and hips, especially after minor injuries.

When is joint pain not menopause-related? If you notice swelling, redness, or one-sided joint pain, consult a healthcare provider to rule out injuries or unrelated conditions.⁷

How to Treat Menopause Joint Pain Naturally

Wondering how to keep your joints happy without using a more natural approach? Here's your game plan:

  • 1. Keep Tabs on Your Hormones

    Instead of a one-and-done blood test, regular hormone check-ins allow for more tailored treatments. Crafting a personalized plan based on real-time data means you're not just throwing darts in the dark.⁸

  • 2. Embrace Natural Supplements

    Not all supplements are created equal. Many conventional joint supplements are poorly absorbed or loaded with fillers. Look for high-quality options backed by research, like:

    • Omega-3 Fatty Acids – Reduce inflammation and improve joint flexibility.⁹

    • Collagen – Supports cartilage and connective tissue integrity.¹⁰

    • Vitamin D – Essential for bone health and joint comfort.¹¹

    • Turmeric (curcumin) – A natural anti-inflammatory shown to reduce joint pain.¹²

  • 3. Get Moving

    Regular, low-impact exercise (like swimming, walking, or yoga) strengthens the muscles surrounding your joints. It also boosts circulation and reduces stiffness.¹³ Strength training with programs targeted for women in menopause, is especially helpful in preserving joint stability and bone mass. 

  • 4. Eat to Beat Inflammation

    Ditch the inflammatory foods like refined sugars, alcohol, and ultra-processed snacks.  Instead, zone in on anti-inflammatory foods like leafy greens, berries, nuts, and omega-rich fish.¹⁴

  • 5. Hormone Therapy: Friend or Foe?

    For many women, they use HRT for joint pain that includes bioidentical estrogen and progesterone, personalized to your hormone levels and symptoms. These bioidentical hormones mimic the body's natural chemistry and can help reduce inflammation, restore joint lubrication, and ease overall discomfort.¹⁵ 

    If you're considering this route, team up with a hormone specialist to explore if it's the right fit for you.

  • 6. Lean on Your Tribe

    Menopause isn’t something you should have to navigate alone, and the good news is, you don’t have to. One-size-fits-all doesn’t work in menopause, and that’s exactly why we created the Clean Hormones line. 

    This curated collection of hormone-supportive drops and creams is physician-formulated to work with your body’s natural rhythm. Free from toxins, cruelty, and endocrine disruptors, these topical wellness formulas support balance, energy, and clarity, without adding another supplement to your routine.
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Ready to Take Control of Your Joint Pain and Your Hormones?

If menopause has you feeling like the Tin Man (minus the silver glam), it’s time to stop patching symptoms and start addressing what’s really going on underneath.

The Clean Hormones line supports your body where it needs it most with clean, plant-based, hormone-balancing formulas, delivered through transdermal drops and creams, not pills.

Already using a Clean Hormones product? You can go deeper with Clean Hormones Coaching: real-time lab testing, symptom tracking, and personalized support from Glow’s expert team.

This is your moment to move with ease, feel stronger, and reclaim your vibrant, active self.
You’ve got the tools, now let’s get you feeling amazing.

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FAQs Natural Supplements for Menopause Joint Pain

What supplements are best for joint pain during menopause?

Omega-3s, collagen, vitamin D, turmeric, and magnesium can help reduce inflammation and support joint tissue.

Can a lack of estrogen cause joint pain?

Absolutely! Estrogen helps regulate inflammation and joint lubrication, so low levels can lead to pain and stiffness². These are the same hormones that may be causing your menopause brain fog too.

Does menopausal arthritis go away?

For some women, symptoms ease over time. For others, targeted support like HRT and lifestyle changes are needed⁴.

Want Help With Your Joint Pain?

Click here to learn more about your options with the Healthy Hormone Club.

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Sources & Citations

  1. Lobo, R. A. (2017). Hormone-replacement therapy: current thinking. Nature Reviews Endocrinology, 13(4), 220–231. https://doi.org/10.1038/nrendo.2016.164

  2. Magliano, M. (2010). Menopausal arthralgia: Fact or fiction. Maturitas, 67(1), 29–33. https://doi.org/10.1016/j.maturitas.2010.04.009

  3. The Arthritis Foundation. (2023). Joint Pain in Menopause. https://www.arthritis.org/news/news-and-events/joint-pain-in-menopause

  4. Proliance Orthopedic Associates. (2024). The Link Between Menopause and Joint Pain. https://www.prolianceorthopedicassociates.com/news/the-link-between-menopause-and-joint-pain

  5. Holland & Barrett. (2023). Easing Menopause Joint Pain. https://www.hollandandbarrett.com/the-health-hub/conditions/womens-health/menopause/easing-menopause-joint-pain-things-that-can-help

  6. WebMD. (2024). Menopause and Fibromyalgia. https://www.webmd.com/fibromyalgia/menopause-fibromyalgia

  7. Mayo Clinic. (2023). Joint Pain Diagnosis. https://www.mayoclinic.org/symptoms/joint-pain/basics/causes/sym-20050668

  8. Hormone Health Network. (2023). Testing Your Hormones: A Guide for Women. https://www.hormone.org

  9. DiNicolantonio, J. J., & O’Keefe, J. H. (2020). Omega-3s and Inflammation. Nutrients, 12(8), 2333. https://doi.org/10.3390/nu12082333

  10. Zdzieblik, D., et al. (2017). Collagen supplementation improves joint discomfort. Current Medical Research and Opinion, 33(1), 11–17. https://doi.org/10.1080/03007995.2016.1224294

  11. NIH. (2023). Vitamin D and Bone Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional

  12. Daily, J. W., et al. (2016). Turmeric extract for joint pain. Journal of Medicinal Food, 19(8), 717–729. https://doi.org/10.1089/jmf.2016.3705

  13. Harvard Health. (2024). Exercise and Joint Pain. https://www.health.harvard.edu/staying-healthy/exercise-is-good-for-joints

  14. Cleveland Clinic. (2024). Anti-Inflammatory Diet: Foods That Fight Inflammation. https://my.clevelandclinic.org/health/articles/16305-anti-inflammatory-diet

North American Menopause Society. (2023). Hormone Therapy Position Statement. https://www.menopause.org

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