For those of us fortunate enough to only ever need the odd paracatemol for a headache here or there, we perhaps don’t think too much about the potential effects of pain killer use over time. But for those who suffer chronic pain, long term pain killer use could be a concern.

• Ibuprofen, used frequently and long term, can cause troublesome digestive issues and stomach ulcers.
• Paracetamol used frequently over time can lead to problems for the kidney, intestines and even heart
• Opioids, such as codeine, are addictive and their long term use can result in problems such as digestive issues, bowel obstruction and breathing problems during sleep amongst other issues

Now, make no mistake here. If you’re taking painkillers once in a while for a short term condition or the odd headache you probably don’t need to worry about any effects like that. But relying on them nearly daily over the long term can present problems such as these.

For this reason, more and more people with chronic pain take to trying more natural remedies with fewer risks of side effects. But we all know what the marketing of supplements can be like – a green “healthy” looking bottle of something and some internet claims that it’s 100% natural and can pretty much cure you of ANYTHING!

But we know better than to just believe the marketing hype. So we’ve cast aside our cynicism and read through hundreds upon hundreds of research papers on ALL SORTS of herbs and remedies that are claimed to have pain killing powers, to find out which ones have some science behind them.

And with that in mind, here are 8 natural pain relievers that are scientifically proven to help.

CBD

Let’s start with the golden child of natural remedies right now – CBD. Some of the marketing around CBD supplements could have you believing that this is a miracle cure for all things bad. But let’s not get caught up with the hype.

The thing is though, even when you take marketing hype out and anecdotal “evidence” out, CBD has some impressive credentials that are backed by research.

According to research, there’s real promise in the use of CBD for better sleep and in the use of CBD for anxiety.

But what about pain?

Well, once again CBD comes out looking pretty good. Here are just some examples of scientific research papers that show CBD has real promise as a painkiller.

So let’s look at the key points from each of those studies:

1. Beyond Pain Relief: A Review on Cannabidiol Potential in Medical Therapies (2023)
   • This study explains that CBD, a compound found in cannabis, could be helpful in managing pain. Unlike some other parts of the cannabis plant, CBD doesn’t make you feel “high.” It’s suggested that it might help reduce inflammation and has properties that could calm nerves and lessen pain.
2. Medical Cannabis for Gynecologic Pain Conditions: A Systematic Review (2022)
   • This research looked at how effective medical cannabis, including CBD, is for women experiencing pain in areas like the pelvis. The findings showed that many women felt less pain after using medical cannabis for about three months.
3. Cannabinoids for Chronic Pain: Translating Systematic Review Findings Into Clinical Action (2022)
   • The study reviewed existing research on how a mix of THC and CBD (both from the cannabis plant) can affect chronic pain. The results indicate that this mix can slightly improve pain, especially in cases of chronic nerve pain.
4. Promising Health Benefits of Adjuvant Acmella and Zingiber Extracts Combined with Coenzyme Q10 Phytosomes (2022)
   • This research looked into combining CBD with other natural supplements for chronic pain relief. The results were promising, showing that this combination significantly reduced pain for those with long-term pain conditions.
5. Efficacy of Cannabidiol Versus Ibuprofen in the Relief of Menstrual Pain in Females Living with Dysmenorrhea (2022)
   • The study compared CBD to ibuprofen (a common painkiller) for relieving menstrual pain. It suggested that CBD could be just as effective as ibuprofen in helping reduce menstrual pain.

I almost feel like a broken record when I summarise scientific papers around CBD because I constantly say “it looks promising but…”

And I’m about to say it again. It looks super promising. BUT this is new research, we’re still learning lots about CBD and these were papers that looked at lots of different painful conditions. This doesn’t mean CBD will DEFINITELY help you with your pain.

But with so few side effects, providing you’re not on any medication it messes with (speak to your GP) some may well say there’s absolutely no harm in trying.

Capsaicin (The Active Ingredient in Chilli Peppers)

Capsaicin is thr active ingredient in chilli peppers. So if you’ve ever had chillis you’ve probably had some of this anyway! Here are some research papers that show some real promise for its impact in treating pain.

Here’s a summary of those most important key points from those scientific papers:

1. The Utility of Capsicum annuum L. in Internal Medicine and In Dentistry: A Comprehensive Review (2022)
   • Capsaicin, found in chili peppers, has been used as a natural pain reliever. Regularly applying it to the skin can make nerve cells less sensitive, reducing pain over time. It’s particularly effective for nerve-related pain in the face and mouth.
2. The role of the capsaicin 8% patch in the treatment of painful diabetic peripheral neuropathy (2022)
   • A high-dose capsaicin patch (8%) has shown promise for people with nerve pain due to diabetes. It’s applied to the skin and is better tolerated with fewer side effects than some oral medications. The pain relief from one application can last for weeks.
3. Persistent neuropathic pain treated with capsaicin patches: a novel promising approach (2022)
   • For those with ongoing nerve pain, treatment with a capsaicin (8%) patch has resulted in a significant reduction in pain. This approach is safe and effective, offering a new option for managing chronic nerve pain.
4. Identification of a Partial and Selective TRPV1 Agonist CPIPC for Alleviation of Inflammatory Pain (2022)
   • Researchers have discovered a new compound, similar to capsaicin, that may reduce inflammatory pain with fewer side effects. This finding could lead to new pain relief options that are easier on the body.
5. Development of Capsaicin-Containing Analgesic Silicone-Based Transdermal Patches (2022)
   • Scientists have developed a new type of pain-relief patch infused with capsaicin. It’s designed to release the capsaicin slowly, helping to control pain from injuries or inflammation.

So in summary, there’s some promising research here for the effects of capsaicin on certain types of pain. I know we say it a lot but more research is certainly needed.

Feverfew (Tanacetum parthenium L.)

Feverfew looks remarkably like a daisy – not to be mistaken for one though!

An ingredient found in this pretty little bloom has been found in scientific research to have potential in treating pain. Let’s take a look at some recent studies:

In plain English, here’s what those studies found:

1. Anti-inflammatory properties of the extract of maruna virgin (Tanacetum parthenium L.) on chronic inflammation in rats (2022)
   • Researchers found that an extract from Feverfew, a type of herb, was effective in reducing long-term swelling and pain in rats. This suggests that Feverfew could be a natural option for treating similar conditions in humans.
2. Phenolic profile, antiradical and anti-inflammatory activity of a thick hydroalcoholic feverfew herb extract (2022)
   • This study looked at how a specific extract from Feverfew could reduce swelling and fight off harmful substances in the body. Results showed it was quite effective in rats, indicating potential benefits for people with swelling and pain.
3. Effects of abiotic elicitors on parthenolide biosynthetic pathway genes and content in feverfew plant (2022)
   • Scientists discovered ways to increase a key pain-relieving component in Feverfew plants. This could mean stronger and more effective Feverfew-based treatments for pain in the future.
4. Composition of a soft medicine for therapy of inflammatory musculoskeletal system diseases (2023)
   • A new type of soft, cream-like medicine containing Feverfew extract was developed for treating diseases that affect muscles and bones, offering potential relief for conditions that cause pain and inflammation.
5. The Association of Tanacetum parthenium and Salix alba Extracts Reduces Cortex Serotonin Turnover in migraine model (2022)
   • A combination of Feverfew and Willow extracts was shown to help manage serotonin levels in the brain in a model of migraine, suggesting it might be helpful for people suffering from migraines.

These summaries show that Feverfew could be a promising natural remedy for various types of pain, especially those related to inflammation and migraines. Again more research is needed and these studies highlight specific types of pain. But as is the case with many of the natural pain relievers in this list, it’s well tolerated by humans.

Curcumin (Turmeric)

This is another one of those ingredients you’ve had in your cupboard for years and then recently it seems to have been touted as a wonder spice!

Well, there’s some science behind curcumin’s use in the relief of pain and inflammation. Take a look:

So, in plain English summary, here’s what studies tell us about curcumin and pain:

1. Curcumin Diethyl γ-Aminobutyrate for Enhanced Treatment of Inflammatory Pain (2022)
   • Scientists made a special version of curcumin that worked better for reducing swelling and pain in mice than the usual curcumin. This means it might be a stronger option for treating pain and inflammation.
2. Curcumin and Curcuminoid Effects in Spinal Nerve Ligation Model (2022)
   • Curcumin helped to lessen chronic nerve pain and improved the health of nerve cells in a study with rats. This suggests it might be helpful for people with similar nerve pain.
3. Curcumin and Hydromorphone Hydrochloride Alleviates Postoperative Pain in Rats (2022)
   • Mixing curcumin with a pain medication was more effective in easing pain after surgery in rats than using the medication alone. This points to curcumin being potentially useful in managing pain after operations.
4. Curcumin in Reducing Pain in Osteoarthritis Patients (2022)
   • Curcumin was found to help reduce pain for people with osteoarthritis, showing it could be a safe extra treatment alongside standard therapies.
5. Effectiveness of Curcumin in Reducing Pain in the Orofacial Region (2022)
   • Curcumin was shown to be good at reducing pain in the mouth and face area, suggesting it could be an alternative to standard treatments for oral pain.

These summaries indicate that curcumin, especially in modified forms, has potential as an effective and safe treatment for various types of pain, including nerve pain, post-surgical pain, and pain from osteoarthritis.

Boswellia Serrata

Boswellia is a tree native to India and its fragrant resin is often used as the basis for supplements. Widely touted as effective in the relief of certain types of pain, we took a look to see what the science has to say:

In all, these studies here (which are not the only studies into Boswelia at all) showed that this naturally occurring ingredient helps to reduce pain, particularly musculoskeletal pain.

Again, the usual caveats apply about speaking to a medical professional before beginning any type of supplement regime. 

Natural Pain Killers

Nobody would recommend you simply stop taking pain killers. And make no mistake, paracetemol and ibuprofen have their place in the cupboards of most of us for short term occasional use. But for those who suffer with chronic pain and who want to explore natural remedies with less likelihood of side effects, some of these scientific studies make for interesting reading.

Always consult your Doctor before starting on supplements in case they interact with existing medicines. And don’t stop an existing prescribed pain medicine regime without speaking to the professionals first.