It’s one of the most common ailments that makes even the smallest of movements agonising.
Frozen shoulder – when the tissue around the joint becomes inflamed and shrinks – happens to at least one in 20 people, causing pain, tightness and hugely restricted movement.
Other than physiotherapy to loosen the tight tissue, there’s little that many GPs can do to help – prompting many to turn to ‘natural’ and experimental remedies, such as supplements.
Recent research suggests there may be a benefit. A study published last year by Indian scientists found a curious link between both frozen shoulder and back pain, and the so-called sunshine pill, vitamin D.
Scientists analysed medical reports of more than 5,000 people and found that those who are deficient in the nutrient are far more likely to suffer the condition.
Experts suggested that low levels of the vitamin can trigger the release of cells that promote inflammation, worsening pain and stiffness.
So should those blighted by frozen shoulder start popping daily vitamin D? And will other supplements help too?
Here, top experts reveal the capsules they’d pick for common aches and pains, the ones that don’t work, and other remedies that are always worth trying.
The UK supplement industry is valued between £3.6 billion and £4.8 billion
Vitamin D could help frozen shoulder…turmeric won’t
There is growing evidence that conditions like frozen shoulder and chronic back pain are a result of inflammation within the body – which is worsened by several nutrient deficiencies.
Low levels of magnesium, B vitamins, as well as vitamin D, have been found to increase the risk of musculoskeletal problems.
In 2024, experts at the Rothman Orthopaedic Institute in Florida examined several studies on the topic and concluded that vitamin D has anti-inflammatory effects, influences muscle function and tissue healing.
‘Correcting deficiency’ – which is suffered by around one in five Britons – could therefore be an effective treatment for shoulder problems, they concluded.
However, physiotherapist Sammy Margot is clear that any potential benefit would likely only be seen in those with a deficiency.
‘Ensuring you have enough vitamin D matters for anyone with a musculoskeletal problem,’ she says, adding that this won’t necessarily be an instant pain reliever.
Meanwhile, research into the healing power of other supplements for frozen shoulder is ‘lacking and inconsistent’, she says.
She adds that many patients are convinced that supplements like turmeric – known for anti-inflammatory properties – help reduce symptoms.
‘But as I’m aware, there’s no specific trials showing that turmeric or its active ingredient, curcumin, is effective for frozen shoulder.
‘Most of the research into curcumin and joint pain involves knee osteoarthritis, which is an entirely different condition. And even there the evidence is inconsistent.’
Frozen shoulder is one of the most common ailements, affecting one on 20 Britons
So what does work?
Ms Margot recommends steroid injections, which work by delivering anti-inflammatory medicine into the shoulder joint to ease pain and swelling, and can be delivered by specialist clinics and some GPs.
However, the level of success will depend on the stage at which you have the treatment, she says.
‘There’s much stronger evidence for corticosteroid injections if they’re performed during the early, more painful stage.’
Once that acute pain begins to settle, mobility exercises and stretching become increasingly important for restoring movement,’ she adds.
Some specialists recommend combining an injection with physiotherapy as combined they may provide greater improvement.
Doing nothing is also an option as a frozen shoulder often eventually resolves itself.
But Ms Margot says this could take up to three years. ‘Intervention isn’t just about comfort, it’s about not losing years of shoulder function.’
Omega-3 and a turmeric combo are worth a try for a painful back
Back pain is one of the most common reasons people reach for painkillers, supplements and alternative remedies – affecting around 80 per cent of Britons at some point in their life.
Some supplements could ‘play a role’ in improving symptoms, according to Margot.
Turmeric, which contains anti-inflammatory curcumin, could be useful for a bad back.
A high quality trial published last year in the journal Sage found that a single dose of high-strength turmeric – combined with a herb called boswellia – significantly reduced back pain in 90 per cent of people studied within four hours.
Other studies have found similar results in those taking turmeric for a 90-day period, with patients reporting a reduction in disability and blood tests showing fewer inflammatory markers.
There’s also evidence it could help knee problems. A 2025 analysis of 17 trials found turmeric reduced pain in people with knee osteoarthritis, compared to a placebo.
The evidence is ‘more promising than that concerning other supplements’, says Margot, adding that the benefits are likely to be ‘modest’.
Physiotherapist Sammy Margot says there are a handful of supplements she may recommend, depending on the patient
Curcumin should therefore be considered an add-on rather than a replacement for established treatment.
Omega-3 supplements may also have a role, she adds, although the strongest case is for people who eat little oily fish or those with an inflammatory form of arthritis, such as rheumatoid arthritis.
While magnesium has become hugely fashionable for everything from muscle aches to sleep, Ms Margot says there is very little research showing it improves back pain.
Instead, the evidence points to assisting with cramps.
Back pain, she explains, can be caused by a range of problems, meaning, in many cases, an extra dose of an important nutrient might be irrelevant.
‘There are problems involving discs, joints or muscles, irritation of a nerve root, deconditioning, or sometimes have no obvious structural cause at all,’ she says. ‘Each may require a different approach.
‘That’s why a supplement claim that lumps all of that together is unlikely to work as trials tend to look at specific problems.’
For most people wanting to recover from common muscle soreness, less glamorous basics have far stronger evidence, according to Margot.
For instance, getting sufficient sleep, consuming adequate protein to help muscles repair and grow, and gradually building strength and fitness.
Investing in a resistance band, a single session with a physiotherapist to get a tailored exercise plan, or a decent pair of supportive shoes, are all evidence-based recommendations, she says.
‘Supplements may sometimes produce modest improvements in pain.
‘But they cannot restore range of movement, strengthen muscles, or address what caused the pain in the first place.’
