The 15 Best Herbs for Pain Relief

There’s a famous Buddhist quote that begins “pain is inevitable” in life. While the words are referencing emotional pain, for most people, physical pain is also pretty much guaranteed—especially if you live with a chronic condition.

In addition to the occasional stubbed toe, menstrual cramps, root canal, or twisted ankle, about one in five adults also has chronic pain, according to a 2023 survey from the Centers for Disease Control and Prevention (CDC). People ages 45 to 64 are twice as likely as those in other age groups to complain of chronic pain.

When you have pain, your doctor might suggest an over-the-counter (OTC) anti-inflammatory medication, pain reliever, muscle relaxer, or, if it’s severe, possibly a steroid or prescription drug. While you’re probably familiar with the downside of medications like opioids, even OTC drugs like ibuprofen (Advil or Motrin), naproxen (Aleve), acetaminophen (Tylenol), and aspirin have potentially harmful side effects, which can include damage to the stomach, heart, kidneys, and/or liver.

“There are many tools to treat pain but none are really great on a long-term basis,” says Susan Payrovi, M.D., a clinical assistant professor of anesthesiology, perioperative, and pain medicine at Stanford University in Palo Alto, CA, and the founder of TRUE MedicineMS, a lifestyle program for people with multiple sclerosis. “They end up having a lot of side effects, become ineffective, or cause dependence and addiction. Even Tylenol and Motrin aren’t great to be used for weeks and months—they’re the most benign and they’re still problematic.”

Perhaps that’s why people for centuries—if not longer—have turned to herbal remedies to treat all types of pain, from toothaches and headaches to osteoarthritis and neuropathy, and at a fraction of the cost of traditional medications. A study published in the Journal of Patient Experience found that one-third of respondents reported using herbal medicine, and arthritis pain was one of the top reasons.

“I use supplements quite a bit with my patients,” says Melissa Moore, M.D., a neurologist who specializes in headache and pain medicine at University of South Florida Health in Tampa, FL. Dr. Moore notes that some supplements, including herbal products, have encouraging research showing they may be able to help reduce pain and the severity of migraine headaches.

If you have chronic pain and you’re looking for natural ways to manage it, herbal supplements may be worth investigating. Always talk with your doctor first, and know that unlike medications, herbal supplements are not regulated by the Food and Drug Administration (FDA), so do your homework before trying anything new. The list here includes herbs with at least some research supporting their efficacy in pain management. Dosages are based on amounts used in various research studies, when it's possible to make that assessment.

Arnica, which comes from the same family as marigolds and chamomile, has been studied from root to flowers for its anti-inflammatory, analgesic, and anti-arthritic effects. According to a review published in Medicines, it’s been widely researched as a topical treatment for post-operative pain and performs as well as prescription pain medicine, in some cases, with fewer side effects.

A review published in the Cochrane Database of Systematic Reviews found that arnica gel appears to reduce pain and improve function in people with arthritis of the hand as well as ibuprofen. It’s typically used as a gel, cream, or ointment, but can cause a skin reaction in some people who may be allergic or sensitive to it. Do not use arnica on open skin or take it by mouth unless it’s in homeopathic form, which is highly diluted. (And always ask your doctor first.)

Dose: No set dose

Also known as Indian Frankincense, boswellia is a resin from the Boswellia serrata tree. It contains compounds called boswellic acids that have anti-inflammatory and anti-arthritic properties. An analysis of research published in BMC Complementary Medicine and Therapies examined seven trials with 545 people who had osteoarthritis. Researchers found boswellia (in pill/capsule form) helped relieve pain and stiffness and improve joint function, especially if taken for at least four weeks. Other research has shown an extract of boswellia to be effective in treating pain from rheumatoid arthritis.

Dose: It depends on the percentage of boswellic acids in the product, which varies. Many products are enriched with extra boswellic acids and the dosage may vary depending on the brand you use. With a product containing 30% to 40% boswellic acids, the dose would be 300 mg to 500 mg two to three times per day.

An enzyme found in pineapple, bromelain “has powerful analgesic and anti-inflammatory properties, especially for people with osteoarthritis,” says Megan Hilbert, R.D.N., a dietitian with Top Nutrition Coaching in Madison, WI. An analysis of 39 studies, published in 2023 in Nutrition and Health, found that bromelain (taken in pill form) helped reduce pain slightly, but still significantly better than controls (a pain score reduction of 0.27). And a randomized study published in the Journal of International Society of Preventive & Community Dentistry found that bromelain helped reduce pain and swelling in 70% of patients who had just undergone molar extraction.

Dose: 200 mg to 2,000 mg per day

Derived from hot chili peppers, capsaicin works by depleting levels of a compound called substance P in the body, which works like a volume button for nerve-related pain. According to a review published in Pharmacology & Therapeutics, capsaicin worked better than Lyrica (pregabalin), for post-herpetic neuralgia (the pain that occurs with or after a shingles attack). It also helped reduce pain from other types of neuropathy (like from diabetes, chemotherapy, HIV, or surgery) by up to 97%, depending on the study. And it reduced pain scores by approximately 50% in patients with knee osteoarthritis.

Dose: The supplement is typically delivered as an OTC cream with 0.025% to 0.1% capsaicin, a patch that contains 8% capsaicin (the Qutenza patch, available via prescription), or by injection, which your doctor would perform. “Capsaicin is great because it has a low risk for drug interactions,” says Hilbert. “It’s worth noting that many OTC topical applications of capsaicin are lower than 1%, so dosage is particularly important when looking for products that will work.” Capsaicin can be irritating to the skin, so always start with a small patch first to gauge your reaction.

Besides adding a warm flavor to both savory and sweet dishes, this herb may be helpful for pain relief thanks to eugenol, the spice’s dominant essential oil, which has analgesic properties, according to a review published in the International Journal of Nanomedicine.

Cloves may be especially helpful for toothache pain, according to a randomized study published in The British Journal of Oral and Maxillofacial Surgery, which compared three groups of people who had recently had teeth removed. One group had an antiseptic/disinfectant applied post-extraction, the other had a paste with eugenol applied, and the final group didn’t receive any treatment. After a week, 10% of the control group, 2% of the disinfectant group and none of the eugenol group had experienced a dry socket, a painful condition that can happen after a tooth removal when the clot that typically forms comes loose, exposing nerve or bone.

Dose: No set dose. You might also try chewing a whole clove (on non-sensitive teeth) or applying crushed or ground clove mixed with some avocado, sesame, or olive oil to the painful area. You can also apply a mixture of clove essential oil and one of the above oils to the achy tooth.

Found in nature as grapple plant or harpago, the bitter root of Devil’s Claw is frequently used (in pill form) for arthritis and back, hip, and knee pain, per Mount Sinai. It contains anti-inflammatory and pain-relieving compounds in the form of iridoid glycosides, especially harpagosides.

There’s strong evidence (more than 50 human studies) for its pain-relieving effects, and older studies have found that both topically and orally it worked as well as some traditional prescription pain relievers, according to a review published in Molecules. However, there’s been very little recent research about this plant’s effectiveness.

Dose: Look for products with 50 mg to 100 mg of harpagosides

The essential oils from this tree contain antioxidants and tannins, which may have anti-inflammatory and anti-nociceptive (pain signal-blocking) properties. A randomized study published in Contemporary Clinical Trials Communications looked at using eucalyptus oil in conjunction with routine treatments for rheumatoid arthritis. In the trial, 70 patients were separated into two groups, one that inhaled eucalyptus oil and one that inhaled a placebo, for five minutes, three times daily for a month. By the third week, the eucalyptus inhalers reported significantly lower pain scores and higher quality of life scores compared to the placebo group.

Dose: No set dose. Eucalyptus is typically used as an essential oil, which is applied topically or inhaled. (To use an essential oil topically, mix it with a carrier oil, such as sweet almond, grapeseed, or jojoba oil.)

Feverfew contains compounds called parthenolides that may be able to block pain in migraine and relax blood vessels, although research is mixed about just how effective these compounds are for preventing migraine headaches. The herb seems to work by suppressing prostaglandins, chemicals released in the body that contribute to pain.

While the American Headache Society includes feverfew in its guidelines, a review published in the Cochrane Database of Systematic Reviews found there’s not enough good quality research to confirm it works.Other research has shown it may help reduce toothache and relieve osteoarthritis pain, according to the NIH, but there’s minimal research with humans showing significant benefit.

Dose: For migraine, look for a product (in pill form) that contains 0.2% to 0.4% parthenolides. You can also find it in tincture form, where it’s been mixed with alcohol or vinegar.

This plant root has long been used as both a cooking spice and a health booster; more recently, scientists began exploring it for specific conditions, including osteoarthritis and rheumatoid arthritis (RA). A study of people in Iran with knee osteoarthritis found that a combination of ginger, turmeric extract, and black pepper reduced a compound responsible for triggering inflammation-related pain as well as naproxen sodium (a.k.a. Aleve).

And one review of 70 patients with RA, published in the journal Gene, found that people who supplemented with 1,500 mg ginger powder saw a boost in the expression of genes that encode proteins that help fight inflammation (compared to those who took a placebo). Other research has shown positive results with ginger for relieving menstrual cramps, delayed-onset muscle soreness, and migraine. “Ginger supplements do show promise for migraine,” notes Dr. Moore. Ginger comes in pill, oil, tincture, tea, and powder form.

Dose: The Arthritis Foundation recommends 250 mg of ginger (in pill form) three or four times a day, and recommends looking for brands that say “super critical extraction,” a method that helps preserve as many active compounds in the herb as possible.

Lots of research points to lavender’s use for pain, usually in the form of an essential oil that’s inhaled. Two of the plant’s many actions are as an anti-inflammatory and anxiolytic (anxiety reducer), an effective combo, especially for potentially pain-inducing procedures that involve anxiety. According to a review published in 2022 in the International Journal of Clinical Pediatric Dentistry, lavender helps inhibit pain-causing prostaglandins.

A study published in Ochsner Journal compared three groups of people undergoing steroid injections in the lower back. Each group wore a mask infused with either sterile water, almond oil, or lavender. The lavender-inhaling group had the highest mean reduction in anxiety scores (almost double that of almond oil) and reported the lowest amount of pain (about a third lower than the almond oil group). Alas, none of the differences were statistically significant. Other studies have shown lavender essential oil can be beneficial for osteoarthritis, period pain, and even labor.

Dose: No set dose

Sometimes called Lion’s Tail or Lion’s Ear, motherwort is what’s considered a warming herb and has antispasmodic actions. It’s been used in Chinese medicine for more than 1,000 years to regulate and invigorate the blood, often to alleviate uterine cramping and pain. However, there’s very little recent research on the herb, which can be taken in a pill/capsule or in tea, tincture, or compress.

One recent study with rats, published in the China Journal of Chinese Materia Medica, found that motherwort could help prevent and treat menstrual-related cramping (the rats were first injected with the drug Pitocin to create uterine cramping).

Dose: No set dose

Menthol is the main active ingredient in peppermint, which is why this fragrant herb has pain-relieving properties. Topically, menthol’s cooling sensation dulls the sensitivity of pain receptors in the skin. Internally, menthol plays a role in peppermint oil’s ability to calm and relax spasming muscles, relieving pain, according to research published in Alimentary Pharmacology & Therapeutics.

“Most research on peppermint shows it can be helpful for pain management in the GI tract, particularly for those with unpleasant gas or bloating and those with IBS [irritable bowel syndrome],” says Hilbert. “This is due to the action menthol has on the cells lining the GI tract. It’s also been shown in some small studies to help reduce menstrual cramps.” Studies have shown peppermint oil may also help alleviate chest pain (such as after a heart catheterization), headache, and nipple pain (such as from breast feeding), according to a 2022 review of research published in Pharmaceutics. Use it in capsule or tincture form as well as topically.

Dose: No set dose

This aromatic culinary star is rich in antioxidants and contains active compounds such as rosmarinic acid and carnosol, which have anti-inflammatory effects, says Hilbert. Current research on its use for pain in humans is limited, according to a 2022 review published in Plants. “Some studies have explored the use of rosemary oil in aromatherapy for relieving pain, where it has shown potential in reducing stress and pain perception in some conditions, such as menstrual and postoperative pain,” says Hilbert.

Dose: No set dose

It’s a famous spice but the real star is its active ingredient, curcumin, which helps block inflammatory compounds in the blood called cytokines. “There are pretty good studies showing turmeric is effective at reducing pain, swelling, and tenderness,” says Hilbert. A review of 29 randomized controlled trials, published in 2022 in Frontiers in Medicine, found that curcumin helped reduce inflammation and pain levels in patients with five different types of arthritis. Some studies have shown it works better than prescription pain relievers, such as diclofenac.

Dose: The dosages in studies ranged from 120 mg to 1,500 mg (in pill/capsule form) a day, depending on the form of curcumin used. The Arthritis Foundation recommends taking 500 mg of curcumin (in pill form) twice a day. Supplements should always contain piperine, an active ingredient in black pepper, which helps improve absorption of curcumin.

This bark contains salicin, which appears to squelch inflammation by suppressing prostaglandins in the body. (The body metabolizes salicin into compounds similar to salicylic acid, which is also found in aspirin, although in much higher amounts.) It’s been studied for osteoarthritis and rheumatoid arthritis, but with moderate success.

In a Cochrane (the gold standard for analysis of research) review, published in Spine, white willow bark appeared to reduce acute, subacute, and chronic low back pain more than a placebo, but researchers noted the evidence for its effectiveness isn’t strong. People who are allergic or sensitive to salicylates should avoid it.

Dose: A slightly older Cochrane review recommended looking for products (in pill/capsule form) with 120 mg to 240 mg of salicin.

Even though “natural” herbal products aren’t thought of as drugs, they can have very real and powerful effects on the body and interfere with other medications, so it’s important to always tell your doctor and pharmacist about any herbal remedies you are taking or considering taking.

“Unfortunately, many doctors aren’t aware of how herbal remedies work for pain, unless it’s a specialist like a rheumatologist or endocrinologist, who treats patients with chronic pain,” says Hilbert. “Pharmacists tend to have more training.” A 2023 study published in Pharmacy found that about one-third of pharmacists receive training in herbal products as part of their education.

Naturopathic doctors, Chinese medicine practitioners, and herbalists are also trained in the safe use of herbal remedies for various health conditions. Finally, “dietitians can be a wonderful resource to ask about herbal remedies, especially specialized dietitians who work with patients who have chronic pain,” says Hilbert. “Food and herbs can play a large role in our body's inflammatory response/pain response, and dietitians often are educated on what foods/herbs may be able to help reduce pain.”

As with almost any health complaint, your doctor will likely encourage you to make some simple lifestyle changes if you are experiencing chronic pain, says Dr. Payrovi. “Pain is up there with fatigue in terms of being hard to treat successfully,” she says. “A lifestyle approach is the foundation of pain management, although patients often don’t want to hear it. If you’re bombarding your body with artificial and inflammatory foods; have untreated food sensitivities; or aren’t getting enough sleep, managing your stress, or getting enough exercise, these will all make pain worse and make the perception of pain worse.”

Dr. Payrovi suggests following an anti-inflammatory diet (a Mediterranean-style diet is a good place to start), creating a healthy sleep routine, and practicing more mindfulness. “That sets you up for success,” she says. “The next layer is using the most benign pain-relieving tools, like herbs and supplements, that have been shown to help with pain.”

Understanding the effects of herbs on pain is one of the hottest areas of research right now, according to a review published in the Journal of Pain Research. If you’re so inclined, it’s easy enough to find studies: Simply go to pubmed.gov (an open database of all published research studies) and type in your search parameters (e.g., ginger and osteoarthritis). You can also ask your doctor, pharmacist, dietitian, or an herbalist about safe herbs to try. The options above have a relatively low rate of negative side effects and big upside potential if they help you live with less pain.