Moderate evidenceJoints & skin

Rose Hips

Standardised powder from the fruit of Rosa canina, one of the better-tested herbal options for osteoarthritis pain. The pooled effect is genuine but small, roughly on the level of a mild analgesic.

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What the science says

Osteoarthritis pain Moderate evidence
A meta-analysis of three randomized controlled trials found rosehip powder reduced pain more than placebo, with a small pooled effect size and patients about twice as likely to respond. The trials were short and all used the same standardised preparation.
Rescue medication use Limited evidence
A randomized, double-blind, placebo-controlled trial in knee and hip osteoarthritis reported reduced symptoms and lower consumption of rescue analgesics over three months. It was a single-centre trial of moderate size.
Disease modification Limited evidence
No trial has shown that rosehip slows cartilage loss or changes the course of osteoarthritis. The documented effect is on symptoms only.

Dosage & safety

Studied dose5 g/day of standardised Rosa canina fruit powder, taken in divided doses, is the dose used in the trials. Effects build over roughly 3 weeks to 3 months.

SafetyGenerally well tolerated; mild gastrointestinal upset and loose stools are the most common complaints. High in vitamin C, which is a consideration for people prone to oxalate kidney stones. Not adequately studied in pregnancy.

How to take it

TimingSplit into two doses through the day; 5 g at once is a lot of powder.

With food?Take it with meals — loose stools are the usual complaint on an empty stomach.

Worth knowingGive it at least three weeks before judging it; in the trials the joint-pain difference kept growing out to three months.

Interactions

With other supplements

iron supplements
The vitamin C in rose hips increases absorption of non-heme iron taken at the same time. take them together if you are correcting iron deficiency

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Do rose hips help osteoarthritis pain?

Rose hip powder has moderate evidence for osteoarthritis pain: a meta-analysis of three trials found it reduced pain more than placebo, with patients about twice as likely to respond. The effect is small, roughly like a mild analgesic, and all trials used one standardised preparation.

How much rose hip powder should I take?

The trials used 5 g/day of standardised Rosa canina rose hip powder, split into two doses with meals. Give rose hips at least three weeks, since the benefit kept growing out to three months.

Do rose hips slow cartilage loss?

No trial has shown that rose hips slow cartilage loss or change the course of osteoarthritis; the documented effect of rose hips is on symptoms only.

Do rose hips have side effects?

Rose hips are generally well tolerated, with mild stomach upset and loose stools the most common complaints. Rose hips are high in vitamin C, a consideration if you are prone to oxalate kidney stones.

Scientific references

Does the hip powder of Rosa canina (rosehip) reduce pain in osteoarthritis patients?--a meta-analysis of randomized controlled trials
Christensen R, Bartels EM, Altman RD — Osteoarthritis Cartilage, 2008
A powder made from seeds and shells of a rose-hip subspecies (Rosa canina) reduces symptoms of knee and hip osteoarthritis: a randomized, double-blind, placebo-controlled clinical trial
Winther K, Apel K, Thamsborg G — Scand J Rheumatol, 2005

Related in Joints & skin

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Herbal medicines: what the evidence says (335)