Green Lipped Mussel vs Fish Oil: Which Is Best for Joint Pain?

If you’re struggling with joint pain, stiffness, or reduced mobility, you’ve probably heard of fish oil, the classic omega-3 supplement many people turn to for relief. But have you considered the marine power of a lesser-known extract: the Green Lipped Mussel (scientific name: Perna canaliculus)?

This nutrient-rich shellfish from the pristine waters of New Zealand has been gaining attention for its potential to support joint comfort, flexibility, and cartilage health. In this article, we’ll look at the science behind both supplements and see how green-lipped mussel compares to fish oil for joint pain relief – helping you understand which option may work best for you.

Why Joint Pain Happens

Joints are the places where two bones meet. Around and inside those joints you’ll typically find:

• Cartilage – a smooth, cushioning tissue that lets the bones glide easily.
• Synovial fluid – acts like a lubricant to keep joints moving freely.
• Ligaments and muscles – providing strength, stability, and support.

Over time, or through injury, repetitive strain, or extra weight, the cartilage can start to wear down. When that protective layer thins, the bones and tissues around the joint can become inflamed, leading to pain, stiffness, and reduced mobility. This process is a major factor in osteoarthritis – the most common cause of joint pain as we age.

Inflammation isn’t always bad; it’s part of your body’s natural healing response. But when it becomes chronic (long-term), it starts to damage the joint instead of repairing it, like a warning light that never switches off. Studies show that low-grade, persistent inflammation plays a key role in cartilage breakdown and the progression of osteoarthritis. (1)

That’s where omega-3-rich supplements such as fish oil and green-lipped mussel come in. Both have been shown to help calm inflammation and support joint health naturally, though they work in slightly different ways.

Fish Oil: A Quick Overview

Fish oil is one of the most popular supplements for joint health, best known for its high content of omega-3 fatty acids – especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These healthy fats are essential for your body and play a key role in managing inflammation, which is often at the root of joint discomfort and stiffness.

Put simply: fish oil helps “turn down the volume” on inflammation signals in your body, which can ease pain and improve how your joints move.

What the Science Says

Research on fish oil for joint pain is mixed but promising:

• A 2023 meta-analysis of nine randomised trials (over 2,000 people) found that omega-3 supplements, including fish oil, significantly improved pain and joint function in those with osteoarthritis. (2)
• Other studies have noted that while fish oil may reduce inflammation, it doesn’t always lead to major structural improvements in cartilage or joint tissue. (3)
• A 2016 clinical trial also found that higher doses of fish oil didn’t necessarily deliver stronger results, suggesting there’s a limit to the benefit you can expect from dosage alone. (4)

Pros & Cons of Fish Oil

Pros

• Strong scientific backing for overall health and inflammation management.
• Generally safe, well-tolerated, and widely available.
• Supports heart, brain, and immune health in addition to joints.

Cons

• Results for joint pain relief can be modest and vary from person to person.
• Not all products are equal – purity, freshness, and omega-3 concentration matter.
• Primarily helps with inflammation, not directly with cartilage repair or joint structure.

Green Lipped Mussel: What Makes It Different?

The Green Lipped Mussel (Perna canaliculus) is a nutrient-rich shellfish native to the pristine coastal waters of New Zealand, where it’s been used for generations by the Māori people to support overall wellbeing and joint mobility.

What makes it stand out? While it contains omega-3s like fish oil, it also provides unique marine compounds that give it an edge when it comes to joint support. These include ETA (eicosatetraenoic acid) – a rare omega-3 fatty acid not typically found in fish oil. It also contains bioactive lipids, sterols, and glycosaminoglycans, which are natural molecules that help maintain cartilage and joint cushioning. Together, these nutrients appear to offer extra support for cartilage health, flexibility, and inflammation control. (5)

How it works

Think of fish oil as supplying the fuel that calms inflammation, while green-lipped mussel adds a set of specialised tools designed specifically for the joints. It doesn’t just soothe inflammation, it also supports the physical structure of your joints, helping them move more freely and comfortably.

Here’s what studies suggest it may do:

• Protect joint tissue – combines anti-inflammatory action with compounds that nourish the joint itself, not just calm inflammation.
• Support cartilage health – helps the joint lining and cartilage maintain structure and elasticity.
• Reduce stiffness – may improve joint flexibility and comfort, particularly in the knees and hips.

What the Science Says

The research into Green Lipped Mussels is growing – and results are encouraging:

• A review of a lipid extract (PCSO-524) found that participants experienced greater pain relief and quality-of-life improvements compared with fish oil. (6)
• A 2021 review of multiple clinical trials concluded that green-lipped mussel produced moderate, clinically meaningful reductions in osteoarthritis pain. (5)
• A 2024 study found that green-lipped mussel helped reduce biomarkers of cartilage breakdown, suggesting it may actively support long-term joint protection. (7)

These findings suggest that while fish oil supports overall inflammation control, green-lipped mussel goes further – helping preserve the joint’s natural structure and comfort.

Pros & Cons of Green Lipped Mussel

Pros

• Combines inflammation reduction and joint structure support.
• Contains unique marine lipids not found in standard fish oil.
• Supported by growing clinical research showing improvements in joint comfort and mobility.

Cons

• Although not as extensively studied as fish oil, green-lipped mussel is quickly building a strong evidence base.
• Not suitable for those with shellfish allergies, or for vegetarians/vegans.
• Best results come from regular, long-term use rather than short bursts.

Green Lipped Mussel vs Fish Oil: A Side-by-Side Comparison

If you’re deciding between fish oil and green-lipped mussel for joint pain, this quick comparison sums up the key differences. Both offer anti-inflammatory benefits, but green-lipped mussel brings some extra joint-specific advantages that make it stand out.

Feature	Fish Oil	Green Lipped Mussel
Main active components	EPA & DHA omega-3s	Omega-3s plus unique marine lipids and bioactive compounds (including ETA)
Key mechanism	Reduces inflammation throughout the body	Combines anti-inflammatory action with cartilage and joint-structure support
Evidence in joint pain / osteoarthritis	Proven to reduce inflammation and ease mild pain (2)	Shown in studies to improve pain, stiffness, and joint function (5,6,7)
Support for mobility	Helps reduce inflammation but limited direct cartilage impact	Offers added support for mobility and flexibility through structural benefits
Dietary / allergy considerations	Derived from fish – not suitable for vegetarians/vegans	Derived from shellfish – unsuitable for mollusc allergies or vegan diets
Best suited for	Those seeking general anti-inflammatory and omega-3 benefits	Those seeking targeted joint support, improved mobility, and cartilage protection

Why We Chose Green Lipped Mussel for Supp

At Supp, every formula starts with science, transparency, and real-world results. Our Green Lipped Mussel supplement delivers 500 mg of sustainably sourced New Zealand mussel extract, combined with Vitamin C to support normal collagen formation – essential for healthy cartilage and bones.

We selected this ingredient because it offers more than standard omega-3 supplements. It combines proven anti-inflammatory benefits with natural joint-structure support, helping to maintain mobility, flexibility, and comfort over time.

Unlike generic fish oil, our formula targets joint function at the source – supporting both inflammation balance and the physical integrity of cartilage. That makes it an ideal choice for anyone looking for smart, evidence-led joint support rather than another basic omega-3 capsule.

How to Use Supp’s Green Lipped Mussel

To get the best results, take 1–2 capsules of Supp’s Green Lipped Mussel supplement daily with food and water. This helps your body absorb the beneficial omega-3s and other active compounds more effectively.

If you currently use a fish oil supplement, it can still play a valuable role in overall wellness – especially for general inflammation support. However, it’s worth noting that studies on fish oil for joint pain often use larger daily doses (typically several grams of omega-3s) taken consistently over a few months to see results.

For long-term joint comfort, supplements work best when they’re part of a wider lifestyle approach. Try to:

• Move regularly: Strengthening the muscles around your joints helps reduce strain.
• Maintain a healthy weight: Even small weight changes can ease pressure on your knees and hips.
• Eat a balanced diet: Focus on whole foods rich in antioxidants, like fruits, vegetables, and oily fish.

For simple ways to improve mobility and recovery, check out our guide on Daily Habits for Better Movement and Faster Recovery.

Remember, joint support takes time – neither fish oil nor green-lipped mussel is an overnight fix. Best results come with regular, long-term use and patience as your body responds.

If you’re pregnant, breastfeeding, taking medication, or have fish or shellfish allergies, always check with your GP or a qualified healthcare professional before use.

Final Thoughts

If you’re weighing up fish oil vs green-lipped mussel for joint pain, here’s the bottom line:

• Fish oil is a trusted, well-researched source of omega-3s that supports overall inflammation balance and general wellness.
• Green Lipped Mussel, on the other hand, adds something extra – a blend of unique marine nutrients that target cartilage health, flexibility, and mobility more directly.
• Our Supp Green Lipped Mussel supplement brings these benefits together in one clean, evidence-led formula, designed specifically to support joint comfort and long-term movement – not just overall health.

Ultimately, supplements work best alongside a balanced diet, regular movement, and mindful recovery. Think of Supp’s Green Lipped Mussel as your science-backed ally for keeping your joints strong, supple, and supported every day.

Explore Supp’s Green Lipped Mussel with Added Vitamin C Supplement

References

1. Shawl, M., et al. (2024). Omega-3 polyunsaturated fatty acids (PUFA) have demonstrated an influential role in the progression of osteoarthritis. Nutrients, 16(11), 1650. https://pubmed.ncbi.nlm.nih.gov/38892583/
2. Deng, W., et al. (2023). Effect of omega-3 polyunsaturated fatty acids supplementation on pain and function in patients with osteoarthritis: A meta-analysis. Journal of Orthopaedic Surgery and Research. 24;18(1):381. https://pubmed.ncbi.nlm.nih.gov/37226250/
3. Cordingley, D. M., et al. (2022). Omega-3 fatty acids for the management of osteoarthritis: A systematic review. Frontiers in Nutrition, 9, 857197. https://pubmed.ncbi.nlm.nih.gov/36014868/
4. Chen, Y., et al. (2016). Low-dose versus high-dose fish oil for pain reduction in knee osteoarthritis: A randomized clinical trial. Annals of the Rheumatic Diseases, 75(8), 1530–1538. https://pubmed.ncbi.nlm.nih.gov/26553906/
5. Abshirini, M., et al. (2021). Green-lipped mussel (Perna canaliculus) extract and its lipid fractions reduce inflammation and improve symptoms of osteoarthritis: A systematic review. Inflammopharmacology, 29(4):925-938.. https://pubmed.ncbi.nlm.nih.gov/33738701/
6. Zawadzki, M., et al. (2013). Perna canaliculus lipid complex (PCSO-524™): A non-polar lipid extract from New Zealand green-lipped mussel effectively reduces pain and improves quality of life in osteoarthritis patients. Marine Drugs, 11(6), 1920–1934. https://pubmed.ncbi.nlm.nih.gov/23739042/
7. Abshirini, M., et al. (2022). Effects of Greenshell™ mussel intervention on biomarkers of cartilage metabolism, inflammatory markers and joint symptoms in overweight/obese postmenopausal women. Frontiers in Medicine, 9, 880584. https://pubmed.ncbi.nlm.nih.gov/36544504/

Disclaimer:
This article is for informational purposes only and is not a substitute for personalised medical advice. If you’re pregnant, breastfeeding, taking medication, or have a health condition, please consult your GP or a qualified healthcare professional before taking any supplement.