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Supplements to aid Health, Pain & Healing

Best Supplements for Pain Relief & Healing

By Dr. Patrick Ryder · Updated March 2026

An evidence-based guide from the team at Dublin City Chiropractic, helping you support your body’s natural recovery.

A healthy, varied diet is the foundation of good health, but modern farming, food processing, and indoor lifestyles mean many of us are deficient in key nutrients. The right supplements can support your body’s ability to heal, reduce inflammation, and manage pain more effectively.

Below, we’ve outlined the supplements we most commonly recommend to patients at Dublin City Chiropractic, along with the science behind each one.

In this guide:

Vitamin D3 & K2
Vitamin C
Omega-3 Fatty Acids
Magnesium
Calcium
Zinc
Curcumin (Turmeric)
Ginger
Boswellia (Indian Frankincense)
Collagen Peptides
1. Vitamin D3 & K2

The sunshine vitamin: essential for immunity and inflammation

Ireland’s climate makes Vitamin D deficiency extremely common. Skin exposure to high-UV sunlight is how we naturally produce D3, and with more of us working indoors, covering up against the weather, and spending less time outside, our levels are taking a hit.

Vitamin D acts as a powerful immune regulator with strong anti-inflammatory properties. Low levels are directly linked to chronic inflammation, a key driver of pain and many long-term health conditions.

Key benefits

Reduces chronic inflammation and pain
Supports immune function and muscle health
Aids calcium absorption and bone strength
Linked to reduced risk of depression, MS, IBS, migraines, and more

Dosage: Up to 5,000 IU daily (the safe upper limit set by the Institute of Medicine). Oral sprays are highly effective.

Always consult a health professional before taking doses above 5,000 IU.

2. Vitamin C

Powerful antioxidant: essential for tissue repair

Vitamin C is far more than just a cold remedy. It’s a critical antioxidant involved in immune function, wound healing, fatty acid metabolism, and neurotransmitter production. Most importantly for musculoskeletal health, it is essential for collagen production, the structural protein that makes up cartilage, tendons, and connective tissue.

Key benefits

Essential for collagen synthesis and tissue repair
Boosts immune function and wound healing
Powerful antioxidant, reducing cell damage
Supports blood vessel formation

Dosage: 75–90mg (standard RDA). Growing evidence supports 200mg/day for optimal health.

Natural sources: citrus fruits, kiwi, bell peppers, broccoli

3. Omega-3 Fatty Acids

Nature’s anti-inflammatory: vital for joints and brain health

The ideal ratio of Omega-6 to Omega-3 in the diet is 4:1. The typical Western diet has pushed this to as high as 15:1, heavily weighted towards Omega-6 from vegetable oils and processed foods. This imbalance drives systemic inflammation.

Omega-3s (specifically EPA and DHA) are among the most well-researched anti-inflammatory compounds available. They can meaningfully reduce joint pain, stiffness, and swelling, particularly in arthritis patients.

Key benefits

Reduces joint pain, stiffness and swelling
Improves heart health (raises HDL cholesterol)
Supports mental health, including depression and anxiety
Promotes bone mineral density
Helps reduce liver fat and supports brain health
May help prevent asthma and dementia

Dosage: At least 1g each of EPA and DHA daily (Arthritis Foundation recommendation). Krill oil is a sustainable, highly bioavailable source.

Natural sources: oily fish, chia seeds, walnuts, flaxseed

4. Magnesium

Involved in 300+ biochemical reactions: critical for muscle and nerve function

Magnesium is one of the most important, and most commonly deficient, minerals in the body. It’s involved in over 300 biochemical reactions, and plays a particularly key role in muscle relaxation, nerve function, and pain regulation. Deficiency is directly linked to elevated inflammatory markers.

Key benefits

Reduces muscle tension and aids recovery
Improves sleep quality
Fights depression and anxiety
Helps regulate blood sugar (Type 2 Diabetes)
Lowers blood pressure
Powerful anti-inflammatory properties

Dosage: 310–420mg/day (RDA). Some researchers suggest 600–900mg for optimal health. Magnesium glycinate is a well-absorbed form.

Natural sources: spinach, kale, avocado, dark chocolate, nuts

5. Calcium

The bone mineral: absorption declines with age

Calcium is essential for strong bones and teeth, but its absorption decreases naturally with age, and is further impaired by low Vitamin D levels. This is why D3 and calcium work best together.

Key benefits

Builds and maintains strong bones and reduces osteoporosis risk
Helps regulate blood pressure
Supports cardiovascular health
May reduce risk of certain cancers (colon, prostate)
Helps with healthy weight management

Recommended daily intake

Age group Men (mg/day) Women (mg/day)
4–13 years 1,000–1,300 1,000–1,300
14–18 years 1,300 1,300
19–50 years 1,000 1,000
51–70 years 1,000 1,200
71+ years 1,200 1,200

Natural sources: dairy, leafy greens, tofu, soya, almonds

6. Zinc

Essential for immunity, wound healing and cell repair

Zinc is a trace mineral that plays an outsized role in the body’s ability to heal. It’s essential for immune function, wound repair, DNA regulation, and cell growth, all critical processes in recovery from injury and chronic pain.

Key benefits

Accelerates wound healing and tissue repair
Strengthens immune response
Reduces severity of the common cold and pneumonia
Supports childhood development and healthy ageing
Helps with acne and skin health

Dosage: Upper tolerable limit is 40mg/day for healthy adults.

Natural sources: red meat, shellfish, chickpeas, lentils, pumpkin seeds

7. Curcumin (Turmeric)

Nature’s NSAID: powerful anti-inflammatory and pain reliever

Curcumin is the active compound in turmeric, and it has become one of the most studied natural anti-inflammatories in the world. It works by blocking inflammatory enzymes and cytokines, the same mechanisms targeted by many anti-inflammatory drugs (NSAIDs). Studies suggest it may be as effective as some NSAIDs for knee osteoarthritis pain, without the side effects.

Key benefits

Reduces joint pain and swelling, comparable to some NSAIDs
Supports management of arthritis and inflammatory conditions
Reduces exercise-induced muscle soreness and speeds recovery
May reduce total cholesterol, LDL, and triglycerides
Growing evidence for benefits in anxiety and metabolic health

Dosage: 500–2,000mg daily. Always choose a supplement that includes piperine (black pepper extract), as it dramatically improves absorption.

New Additions for Pain & Healing
8. Ginger

Anti-inflammatory similar to ibuprofen: excellent for joint and muscle pain

Ginger has been used medicinally for thousands of years, and modern research is confirming why. Its anti-inflammatory properties work via similar pathways to ibuprofen, making it a natural option for joint pain and muscle soreness.

Key benefits

Reduces joint pain and muscle soreness
Natural anti-inflammatory, comparable to some NSAIDs
Helps with nausea and digestive health
Studies show benefit for knee pain specifically

Forms: Capsules, liquid extracts, or added to food and smoothies.

9. Boswellia (Indian Frankincense)

Clinically proven to improve pain and function in as little as 7 days

Boswellia serrata, commonly known as Indian Frankincense, contains active boswellic acids with proven anti-inflammatory and analgesic properties. Crucially, it helps prevent cartilage loss, making it particularly valuable for those with joint conditions. Some studies have shown meaningful improvements in pain and mobility in as little as seven days.

Key benefits

Reduces joint pain and inflammation
Helps prevent cartilage loss
Improves mobility and function
Fast-acting, with noticeable effects within 1–2 weeks in some studies

Dosage: 300–400mg, three times daily. Look for products standardised to 60% boswellic acids.

10. Collagen Peptides

Rebuilds connective tissue: essential as natural production declines with age

Collagen is the most abundant protein in the human body, and the key structural component of tendons, ligaments, cartilage, and skin. Natural production begins to decline from your late 20s onward. Supplementing with collagen peptides provides the direct building blocks your body needs to repair and rebuild damaged connective tissue.

Key benefits

Supports recovery from soft tissue injuries
Helps rebuild tendons, ligaments and cartilage
Improves joint comfort and flexibility
Beneficial for skin, hair and nails
Particularly valuable after the age of 30

Tip: Look for products labelled as hydrolysed collagen or collagen peptides for optimal absorption.

Frequently Asked Questions

What is the best supplement for back pain?
Omega-3 fatty acids, Magnesium, and Curcumin are the three most evidence-backed supplements for musculoskeletal pain, including back pain. Together they address inflammation, muscle tension, and joint pain from multiple angles. However, supplements work best alongside proper chiropractic care and rehabilitation.

Are supplements safe to take alongside chiropractic treatment?
Yes. The supplements listed above are generally safe and can complement chiropractic care well. We recommend discussing any new supplements with your chiropractor or GP, particularly if you take prescription medications or have an existing health condition.

How long does it take for supplements to work for pain relief?
It varies. Boswellia can show effects within 7 days for some patients. Omega-3s and Curcumin typically take 4–8 weeks of consistent use to show meaningful anti-inflammatory effects. Vitamin D levels can take 2–3 months to normalise. Consistency is key.

Is Vitamin D deficiency common in Ireland?
Yes, very. Ireland’s northern latitude, frequent cloud cover, and indoor work culture make Vitamin D deficiency one of the most common nutritional deficiencies in the country. The HSE recommends supplementation for most adults, particularly from October to March.

Can I get all these nutrients from food alone?
Ideally, yes, but in practice, modern diets and food processing make it difficult to consistently hit optimal levels for every nutrient. Supplements are designed to bridge that gap, not replace a healthy diet. Focus on a varied, whole-food diet first, then supplement strategically.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your GP or a qualified health professional before starting any new supplement regime, particularly if you are pregnant, nursing, taking prescription medication, or have an existing medical condition. Dosage recommendations may vary based on individual needs.

Need Help With Pain or Recovery?

Our Dublin chiropractors can advise you on the right supplements alongside a personalised treatment plan, helping you get back to full health faster.

Book an Appointment →

📞 (01) 6444555 · 34 Fitzwilliam Street Upper, Dublin 2

Chiropractic Care through Pregnancy

Chiropractic Treatment throughout Pregnancy is very common. Something we see daily in the clinic. This often surprises people.

In the video below you’ll learn a little bit more about why and how chiropractic treatment helps so many people throughout their pregnancies.

Chiropractic Pregnancy

You can also see a recent article about pregnancy here.

Patient Education Programme

A series of training articles for health education and videos of stretching & strengthening to help support your chiropractic treatment

Articles – Chiropractic key lessons that build a foundation to health & movement!

  • Pain – What you need to do during an acute flair up of back pain
  • Stress – Easy things steps you take to help reduce stress
  • Breathing – How to breath properly and relax your body
  • Brace/Core – How to find and start using your core muscles
  • Hinging – How to safely move through your pelvis, hips and low back
  • Sleep – Mattresses, Positions & Pillows, the essentials on how to sleep
  • Supplements – Aid your healing & health

Videos – Chiropractic Stretches & Exercises to help maintain a healthy spine!

VIDEO SECTION UPDATING ALL EXERCISE VIDEOS CAN BE FOUND ON YOUTUBE TEMPORARILY >>>HERE<<<

  • Stretches – we want to start with movement
    • Neck – 5 Best Stretches for Neck Health Tension & Pain
    • Mid Back – 5 Best Stretches for Upper Back & Shoulder Health Stiffness & Pain
    • Low Back – 5 Best Stretches for Low back and Pelvic Health, Stiffness & Pain
    • Hip&Pelvis – 5 Best Stretches for the Pelvic & Hip Health, Stiffness & Pain
    • Shoulders – 5 Best Stretches for Shoulder and Upper Back Health, Stiffness & Pain
    • Posture – 5 Best Exercises to Improve Anterior Head Carriage & Posture
  • Strengthening — only once progressed through your treatment
    • Core – Starting Point to activate the muscles and develop control,
    • Advanced Core – Once control has been gained and you’re comfortable carefully and safely start into these much more dynamic core strengthening exercises.

Some Condition we treat and explained simply;

—> Sciatica —-> Headaches —> Disc Herniation —–> Posture

My Chiropractic Journey & Opening Dublin City Chiropractic

Know someone who needs help?

Neck Stretches

5 Simple Neck Stretches

Daily exercises to help with neck & shoulder pain and tension

5 Easy Daily Neck Stretches!

Perfect for neck or shoulder pain, stiffness or tension & headaches. Aim to do these twice a day each exercise for 20-30seconds.

1)Shoulder Rolls– Twice Daily, Clockwise 10seconds Counterclockwise 10seconds

2)Trap Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

3)Levator Scap Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

4)Scalene Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

5)Chin Tucks- Twice daily, Hold for 10seconds repeat three times. You should pull into tension and feel stiffness but aggravate creating pain.

Never pull into pain but feeling tension, ache or stiffness is okay. You are in control of the stretch, stretch to your own tolerance levels.

For the foundations look at how to breath, brace and hinge.

Click here for Stretches for the upper back and shoulders.

Dealing With Stress

7 Easy Steps to Help With Stress During COVID19.

2minute video going through the 7 Easy Techniques

Daily Habits to help try and manage your stress levels;

  • Eat Healthy- whole healthy food, avoid sugar and trans fats,
  • Exercise- thirty minutes high intensity daily,
  • Breath- abdominal breathing pattern and 478technique,
  • Mental Health- Speak, Journal & Meditate to deal with your deep fears,
  • Sunlight- Exposure your skin to the mid day sunshine, increase your vitamin D,
  • Screens and technology- Get away from social media, screens and technology,
  • Sleep Routines- Monitor sleep quality and quantity have good nighttime routines.

Having a chiropractic health expert as part of your team is integral to deal with the physical and neurological effects of stress and posture on your body.

Low Back Pain Exercises

Fantastic Chiropractic Low Back Pain Exercises

In conjunction with your chiropractic treatment these are fantastic to help maintain a healthy spine!

The Cobra Back Extension – hold for 10seconds and repeat 3time, this can be done 2-4times a day
The Cat Camel Mobilisation – complete slowly move up and down for 30seconds, this can be repeated 2-3 x a day

These exercises are only to be done in conjunction with your chiropractic treatment and when advised by your chiropractor. Complete daily and each can be done frequently to be reduce tension and pain in the low back.

You’re in control of them so take them slow and easy.

Learn the foundations first how to breath, brace and hinge.

Breathing & Chiropractic

Bad Back – Bad Breathing

chiropractic importance breathing
learn to breath

From the moment we are born until we take our last breath…..how much time do you take to think about breathing?

Pulmonary Oxygenation in your lungs is a key component of life, health & wellbeing. This should be done normally through diaphragmatic (belly) breathing. During this blood oxygenation, digestive organ stimulation, and normal blood flow & tissue nutrition is achieved.

Chiropractic patients with chronic pain, hyperalgesia, muscular tension, sitting ergonomics, postural disturbance, thoracic & rib issues classically costochondritis have common breathing pattern disturbances which utilise the upper chest and shoulders. Negatively effecting the diaphragmatic musculature and making accessory breathing muscles work harder – adding to tension in the shoulders, upper back, neck & jaw.

Chest breathing is also a key component of our flight or flight sympathetic stress response & a hallmark of hyperarousal. Which is why as times of peak stress we can hyperventilate and a sign often associated with panic or anxiety attacks.

We take diaphragmatic breathing into account during spinal rehabilitation as it a as it helps create healthier movement patterns, to develop normal movement & strength from. Which will help the process of healing, stress and wellbeing.

Breathing Exercise One;

Lying on the ground body relaxed pelvis and low back comfortably tucked back to the floor. Place your hands below your your rib cage and above your belly button (as shown below).

Aim to breath into your abdomen/stomach area. Advancement of this is to start tilting your pelvis back and forward whilst concentrating on your smooth even full breath. Practise breathing through your nose and exhaling through your mouth.

normal breathing pattern

Exercise Two;

Abdominal Breathing Pattern Training

A continuation from the above exercise is to start following a set pattern to control the diaphragm, volume and rate of breathing. Its an extremely good when anxious or stressed to reduce sympathetic stress and bring you into a more parasympathetic state. The change this can create an incredible lowering of your heart rate..

Take your time with this the aim is to be controlled and relaxed. Even starting to do this 1 or 2 times a day for a few minutes can create physiological body changes.

When mastered, this can then be done in sitting, standing or normal day to day activities

Inhale through the nose and exhale through the mouth!

Remember we are breathing to mobilise the rib cage and reduce physical tension throughout the body, promoting mental/emotional relaxation, deeper sleep, improved energy levels, and decreased levels of stress.

Day to Day also try and practise nasal breathing as much as possible!

References

  1. Koelbaek-Johansen M, Graven-Nielsen T, Olesen AS, Arendt-Nielsen L. Generalised muscular hyperalgesia in chronic whiplash syndrome. Pain 1999; 83:229-234.
  2. Sterling M, Treleaven J, Edwards S, et al. Pressure pain thresholds in chronic whiplash associated disorder: Further evidence of altered central pain processing. J Musculoskeletal Pain 2002;10:69-81.
  3. Chaitow L. Fibromyalgia and Muscle Pain. New York: Harper Collins, 1995.
  4. Upledger J. Craniosacral Therapy II: Beyond the Dura. Seattle, Wash.: Eastland Press, 1987.
  5. Farhi D. The Breathing Book. New York: Henry Holt, 1996.

COVID-19 Clinic Policy

To ensure the safety and health of our staff and patients during the Coronavirus outbreak is our main priority.

We’ve implemented some precautionary measures or the foreseeable future.

We’ve firstly increased hygiene standards with table, equipment, handles and public contact points being sterilised regularly throughout the day.

For patients attending during this time;

  • Feel free to thoroughly wash your hand on arrival, we’ve medical grade hand wash available.
  • Use the hand sanitiser distributed throughout the clinic.
  • A no hand shake policy for now.
  • We have a large clinic, please try to maintain social distancing.
  • Cover your mouth and nose into your arm when sneezing or coughing.
  • If you wish to pay over the phone or online this facility is now active.

As the policy from the HSE recommendations please if you’re experiencing any of the symptoms associated with COVID-19 (cough, shortness of breath or high temperature) or anyone in close contact with you has these symptoms, please let us know so we can cancel your appointment for now & self isolate.

We strongly believe that staying open is, currently, extremely important. If we can alleviate any pressure from GP clinics, A&E and the HSE at this time, in a extremely low risk setting, then this is our priority.

  • Our Practitioners will now be also wearing medical grade gloves & face masks – minimising their and your exposure.

Thank you for your understanding at this time and please let us know if you have any further questions by contacting us at info@dublincitychiropractic.ie

    Beds, Pillows & Back Pain!

    I’ve changed my mattress and I still have back pain??

    One of the constant most common questions with new patients is what mattress is best for the back and back pain.

    Simply as firm as comfortable is the answer.

    • Back Pain @ night

    The bigger answer to the question though is a good back + a good mattress = perfect solution.

    When we were young healthy and vibrant it didn’t matter where how or what we slept on.

    Pain or stiffness at night or in the morning when waking it an extremely common symptom of a progressed bad back, which confuses people.

    At night we need to have the ability to relax and rest as well as move with rotation whilst horizontal. Characteristics an unhealthy spine is incapable of.

    What is important to realise whilst a better mattress is a positive change it isn’t going to fix the underlying problem that have usually taken years to develop.

    • Mattress & Spine Position

    Pillows and Positions

    A pillow supporting and keeping the neck in a straight neutral position through the length of the night.

    Side or back sleeping is advisable whilst trying to avoid front sleeping.

    Side sleepers will generally require more pillow height then back sleepers.

    Brands Recommended by Chiropractors;

    Mayflower Medical for Sleeprrr Pillows 

    Harley pillows: come in Dulux and standard

    Orthorest pillow

    Royalrest

    https://www.ikea.com/gb/en/p/klubbsporre-ergonomic-pillow-multi-position-40446099/

    Dublin City Chiropractic Review

    Reviews from Around the Web and Chiropractic Education

    We are so delighted that some of our past and present patients have been so vocal online sharing their positive experiences about the chiropractic treatment they received in the clinic.

    It’s really beneficial to spread the message of what we do here and educating people who aren’t aware, have never been exposed or have misconceptions about chiropractic and what we do.

    Here a couple of links to some patient reviews;, here and here  and here

    The importance of the spine cannot be underestimated in its link to health and well being. As chiropractors we are exposed to the power of the body and its natural ability to heal and repair.

    We understand that patients who are generally coming into the clinic for the first time are going through a painful inflammatory process and that it can be a scary situation to be in, especially if it’s the first time that it’s happened! That’s why we pay particular attention in explaining to you the current situation, why it’s arisen and what needs to be done to rectify the situation so that you can feel ‘normal’ again.

    Using our years of experience and with seeing so many patients with so many different issues, we can take you step by step through the recovery and healing process, as well as giving you an estimated time frame to when you can expect to feel back to your best.

    We will also assure all steps are taken to prevent future re-injury, making sure this situation wont present itself again!

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