The Best Natural Remedies for Joint and Muscle Pain

by Joel Duncan June 23, 2025

Whether it’s sore knees after gardening or tight shoulders from sitting too long, joint and muscle pain can seriously interfere with your daily routines. If you’re over 45 and looking for safe, natural ways to stay active and comfortable, you’re not alone—and you’ve come to the right place.

At Zana Nutrition, we empower you with science-backed, doctor-formulated solutions that work with your body. Here’s how to understand what’s causing that nagging discomfort and some natural ways to feel better.

Understanding joint and muscle pain

According to the CDC, nearly 1 in 4 U.S. adults (58.5 million people) has doctor-diagnosed arthritis, one of the leading causes of work disability. Muscle and joint pain become increasingly prevalent with age due to changes in mobility, recovery speed, and nutrient absorption They are particularly common among those over 45.

Pain in your joints or muscles can happen for many reasons—some temporary, some chronic:

Overuse or strain (e.g., lifting something heavy, poor posture)
Arthritis (joint wear and inflammation)
Electrolyte imbalances (e.g., low magnesium)
Aging and reduced mobility
Poor recovery or hydration

Knowing the root cause of your pain can help you choose the best and most natural muscle and joint pain relief strategy.

Habits that can worsen muscle and joint pain

These common habits may contribute to or worsen your discomfort:

Prolonged inactivity: Sitting or lying still for extended periods can stiffen joints and tighten muscles.
Poor sleep: Adequate sleep is essential for muscle repair and recovery, and a lack of sleep can increase pain sensitivity.
Insufficient stretching: Not stretching after physical activity can lead to muscle tightness and reduced flexibility.
Dehydration or lack of electrolytes: Proper hydration and balanced electrolytes are vital for muscle function and cramp prevention.

Therefore, even small tweaks to your routine can be natural remedies for inflammation and pain, leading to big improvements in how you feel.

Eat to ease pain: Anti-inflammatory nutrition

Adopting a healthy, whole-food diet will reduce systemic inflammation and nourish your muscles and joints. Consider the following suggestions for nutritional joint support:

Eat more colorful fruits and vegetables: These are chock full of antioxidants, which combat inflammation.
Choose omega-3-rich foods: Foods like salmon, chia seeds, and walnuts are known for their anti-inflammatory properties.
Cut back on processed sugars and fried foods: These can cause inflammation in the body.
Stay well-hydrated: Consistent hydration is crucial for joint lubrication and muscle function.

The power of magnesium: An essential mineral

Magnesium is an often overlooked but critical mineral that plays a vital role in muscle contraction, relaxation, and nerve communication. Research published in the journal Nutrients highlights the relationship between magnesium deficiency and increased inflammation and muscle cramps, particularly in older adults. Studies also show that magnesium supplementation can significantly improve muscle performance and reduce cramp frequency in individuals with low magnesium levels.

If your body has inadequate magnesium, you might experience

Muscle cramps or twitching
Restless legs at night
Tension in the shoulders or neck

Magnesium also supports nerve function, making it beneficial for people dealing with muscle pain or managing neuropathy symptoms.

Looking for the best magnesium supplement for muscle cramps? Our Zan-Mag® Magnesium: Muscle Cramp & Pain Relief is a doctor-formulated supplement designed for pain-sensitive adults. It delivers targeted support in a form that your body can easily absorb and effectively use.

Smart movement and recovery

Engaging in gentle movement keeps your joints lubricated and muscles pliable. Incorporate some of these low-impact activities into your routine for natural muscle and joint pain relief:

Walking: Even a short daily walk can make a difference.
Swimming or aqua aerobics: These activities offer buoyancy, reducing stress on joints.
Stretching: This is especially important after periods of sitting or physical activity.
Foam rolling or self-massage: These activities release muscle tension and improve circulation.

Consistency is key. Even 10 minutes a day can yield noticeable benefits.

External comfort: Heat, cold, and topicals

Sometimes, you need an external application to get some immediate relief.

Heat: Applying warmth can relax tight, achy muscles and increase blood flow.
Cold: Cold therapy reduces swelling and inflammation, especially after activity or injury.
Topical creams: These provide targeted, fast-acting relief for sore areas.

Combining internal support, such as Zan-Mag®, with a soothing topical cream like A-Kalm® Arthritis Relief Cream can provide a comprehensive recovery strategy.

Herbs that help fight inflammation

Some herbs have been used for centuries to reduce inflammation and alleviate muscle and joint discomfort. Here are a few with science-backed benefits:

Turmeric (curcumin): One of the most extensively studied natural anti-inflammatories, it has been demonstrated to reduce joint pain and stiffness.
Ginger: Known for its ability to reduce muscle soreness and inflammation after activity.
Boswellia (Indian frankincense): May support joint function and reduce swelling.
Devil’s claw: Traditionally used for arthritis-related joint pain.
White willow bark: Sometimes referred to as “nature’s aspirin” due to its high concentration of salicin, which has pain-relieving properties.

These herbs are available in various forms, including teas, capsules, and topical formulas. While results vary, many people find them helpful when used consistently.

🔍 Always consult your healthcare provider before starting a new herbal supplement, especially if you’re taking other medications.

When to talk to your doctor

Natural approaches are powerful, but it’s essential to seek professional medical advice if your pain is

Severe
Persistent
Limiting your ability to move

Your doctor can assess your symptoms and identify any underlying causes, such as arthritis, nerve compression, or vitamin deficiencies.

Final thoughts

You don’t have to live with daily discomfort. With the right mix of nutrition, regular movement, and targeted natural support, you can effectively manage joint and muscle pain and get back to enjoying the activities you love.

Zana Nutrition is committed to supporting your wellness journey every step of the way—from inside-out fitness to fast-acting, doctor-formulated relief.

Your questions, answered: Natural muscle and joint pain relief

What is the best natural remedy for muscle pain?
Gentle movement, adequate hydration, and anti-inflammatory foods are great starting points. Supplements like magnesium can also help muscles relax and recover.

Which vitamins are good for muscle pain?
Magnesium and B vitamins are both essential. Magnesium supports muscle relaxation and nerve health, while B vitamins (especially B12 and B6) help with nerve-muscle communication.

What is the strongest natural muscle relaxer?
While individual results vary, magnesium is widely recognized as one of the best natural muscle relaxers. It reduces cramps, spasms, and general tension.

What is the best natural anti-inflammatory supplement?
Turmeric (curcumin), omega-3 fatty acids, and magnesium all possess significant anti-inflammatory properties. A combination of these may offer enhanced benefits.

What is the most natural painkiller?
Heat application, regular movement, proper hydration, and anti-inflammatory herbs and supplements are effective natural options. Mindfulness techniques and Epsom salt baths can also help.

What should I drink to help with muscle soreness?
Drink water with electrolytes or magnesium-rich mineral water. Ginger and turmeric teas can also soothe inflammation and soreness.

Ready to feel better naturally? Explore our full line of supplements and creams designed to help you move with more freedom and less pain.