By Mr Ahmed-Ramadan Sadek, Neurosurgeon · Last reviewed October 2026 · 7 min read

Why this guide?

Scroll through social media for long enough and someone will tell you that a supplement fixed their back. Turmeric shots, collagen powders, magnesium sprays and joint formulas are big business. It is completely understandable to want to try something when you are in pain. This guide looks at what the trials actually show for the supplements we are asked about most, and what to watch out for.

One general point first. Supplements are sold as foods, not medicines, so they do not go through the same testing for whether they work, how much active ingredient they contain or how safe they are. The strength and quality can vary a lot between brands.

Vitamin D

Vitamin D helps the body control calcium and keep bones and muscles healthy. A severe lack can cause bone pain from a condition called osteomalacia.^[1] Because UK sunlight is too weak to make enough vitamin D between October and early March, the NHS advises everyone to consider 10 micrograms (400 IU) a day in autumn and winter, and all year round for people who are rarely outdoors, cover most of their skin or have dark skin.^[1]

Whether extra vitamin D helps chronic pain is another question. A Cochrane review of 10 trials, including 811 people with various chronic painful conditions, found no consistent pattern that vitamin D worked better than placebo.^[2] The evidence was low quality, and the authors concluded that a large benefit across chronic pain conditions is unlikely.^[2]

Bottom line: take the standard NHS dose for your bones. Do not take high doses hoping to treat back pain. The NHS advises adults not to take more than 100 micrograms (4,000 IU) a day unless a doctor recommends it, because too much can raise calcium levels and damage the kidneys and heart.^[1]

Turmeric and curcumin

Turmeric is a spice, and curcumin is its main active compound. It is promoted as a natural anti-inflammatory. We could not find good-quality trials in back pain.

The best evidence is in knee osteoarthritis. A 2021 meta-analysis of 16 trials, including 1,810 people, found that turmeric extracts reduced knee pain and improved function compared with placebo, with results similar to anti-inflammatory painkillers (NSAIDs).^[3] But the trials were short (up to 16 weeks), varied a lot and had a moderate risk of bias, so the authors were uncertain about the true size of the effect.^[3] Results from the knee cannot simply be applied to the spine.

Safety: liver injury

Using turmeric in cooking is not the concern. The concern is concentrated supplements. In Italy, a review of reported cases found acute hepatitis (liver inflammation) linked to turmeric products, in every case involving high-dose products designed to be absorbed more easily.^[4] In the USA, a drug-induced liver injury network described 10 cases linked to turmeric, five of whom needed hospital treatment and one of whom died of liver failure.^[5] Some of the products tested also contained black pepper extract (piperine), and the problems usually started one to four months after starting the supplement.^[5]

Glucosamine

Glucosamine is widely taken for joint pain. It has been tested in back pain specifically. A Norwegian trial in JAMA gave 250 people with chronic low back pain and degenerative arthritis of the lower spine either 1,500mg of glucosamine or a placebo every day for six months.^[6] There was no difference between the groups in back-related disability, pain or quality of life, either at six months or at one year.^[6]

Bottom line: this is one of the clearest negative results among the popular supplements. We would not recommend spending money on glucosamine for back pain.

Collagen

Collagen powders and drinks are heavily marketed for joints, skin and “spine support”. There are no good trials in back pain that we could find. A 2019 meta-analysis of trials in osteoarthritis found that collagen reduced overall symptom scores and stiffness compared with placebo, but there was no clear difference in the pain part of the main questionnaire.^[7] That is a mixed picture, in a different condition. Collagen is a protein, and a balanced diet with enough protein is a cheaper way to support your muscles and bones.

Magnesium

Magnesium is often recommended online for muscle cramps, sleep and pain. A systematic review of 9 trials found only one in back pain, involving 80 people with back pain that had a nerve pain component.^[8] The trials were too different to combine, the evidence for pain relief was equivocal, and side effects were reported too inconsistently to judge safety.^[8]

Bottom line: there is not enough evidence to recommend magnesium for back pain. Magnesium supplements can upset the stomach, and people with kidney problems should not take them without medical advice.

At a glance

Supplement	Evidence for back pain	Main caution
Vitamin D	No consistent benefit for chronic pain	Do not exceed 100 micrograms a day without medical advice
Turmeric / curcumin	No good trials in back pain; some benefit in knee arthritis	Rare but serious liver injury with concentrated products
Glucosamine	No benefit over placebo in a back pain trial	Little benefit for the cost
Collagen	No trials in back pain; mixed results in arthritis	Generally well tolerated, but costly
Magnesium	Too little evidence to judge	Diarrhoea; avoid with kidney disease unless advised

Making a sensible decision

• Ask what problem you are trying to solve. If it is back pain, staying active, exercise and good sleep have far more evidence behind them than any supplement.
• Be sceptical of products that promise to “cure” pain, “repair discs” or “rebuild cartilage”.
• Choose one product at a time, give it a fair trial of a few weeks, and stop if you notice no difference.
• Always tell your GP, pharmacist and anaesthetist (before surgery) about any supplements you take, because some can interact with prescribed medicines, including blood thinners.
• If you are pregnant, breastfeeding, have liver or kidney disease, or take several medicines, get advice before starting anything new.

If your back pain is not settling, see your GP or a physiotherapist rather than adding more supplements. Our guides on acute back pain and sciatica explain what usually helps.

References

1. NHS. Vitamin D: vitamins and minerals. NHS website. Link
2. Straube S, et al. Vitamin D for the treatment of chronic painful conditions in adults. Cochrane Database Syst Rev. 2015;(5):CD007771. Link
3. Wang Z, et al. Efficacy and Safety of Turmeric Extracts for the Treatment of Knee Osteoarthritis: a Systematic Review and Meta-analysis of Randomised Controlled Trials. Curr Rheumatol Rep. 2021;23(2):11. Link
4. Lombardi N, et al. Acute liver injury following turmeric use in Tuscany: An analysis of the Italian Phytovigilance database and systematic review of case reports. Br J Clin Pharmacol. 2021;87(3):741-753. Link
5. Halegoua-DeMarzio D, et al. Liver Injury Associated with Turmeric, A Growing Problem: Ten Cases from the Drug-Induced Liver Injury Network [DILIN]. Am J Med. 2023;136(2):200-206. Link
6. Wilkens P, et al. Effect of glucosamine on pain-related disability in patients with chronic low back pain and degenerative lumbar osteoarthritis: a randomized controlled trial. JAMA. 2010;304(1):45-52. Link
7. García-Coronado JM, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531-538. Link
8. Park R, et al. Efficacy and Safety of Magnesium for the Management of Chronic Pain in Adults: A Systematic Review. Anesth Analg. 2020;131(3):764-775. Link

This guide is general information and is not a substitute for advice about your own situation. Please speak to your GP, physiotherapist or specialist before starting a new treatment.