Named for its green edges, the green-lipped mussel is a shellfish native to New Zealand. Claims include having medicinal properties, making it popular as a supplement.

The mussel contains several anti-inflammatory compounds claimed to treat inflammatory conditions, including asthma and arthritis.

The green-lipped mussel is a staple food of the indigenous Māori people of New Zealand’s coasts.

Interest in the mussel’s potential health benefits began in the early 1970s, stemming from the observation that Māori people had a lower incidence of arthritis compared to those living inland.

The mussels are a rich source of anti-inflammatory omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Furthermore, researchers identified other types of fatty acids in the mussels. They may also exhibit anti-inflammatory effects by inhibiting enzymes and proteins that contribute to inflammation and pain.

Similarly, green-lipped mussels contain chondroitin sulfate, a component of connective tissues, such as joints and bones, that may reduce inflammation in a similar manner.

In addition to these anti-inflammatory nutrients, mussels are a good source of:

Green-lipped mussel extracts can aid various inflammatory conditions, namely asthma and different forms of arthritis.

Asthma

Asthma is a chronic inflammatory condition that affects your lungs and can make breathing difficult. By helping reduce inflammation in the lung’s airways, green-lipped mussels may benefit people with asthma.

While these results are promising, more research is necessary.

Arthritis

Arthritis, which includes painful swelling and stiffness in one or more of your joints, results from chronic inflammation. The most common types of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA).

Due to its anti-inflammatory properties, green-lipped mussel extract claims to reduce joint inflammation, helping relieve arthritis symptoms.

A 2024 study found that a combination of green-lipped mussel extract and krill oil can help alleviate pain in dogs with arthritis. Similarly, a 2023 study found that green-lipped mussel supplements can help prevent arthritis from developing in mice, alongside reducing the signals in the body that promote and trigger inflammation.

However, more studies on humans are necessary to determine whether green-lipped mussel can help aid arthritis.

Beyond asthma and arthritis, green-lipped mussel extracts have potential benefits in treating various ailments and conditions.

Reducing muscle soreness after exercise

Delayed onset muscle soreness (DOMS) refers to muscle soreness and stiffness that occur 24–48 hours after an intense or unfamiliar workout and can persist for several days.

Several factors are thought to contribute to DOMS, one of which is muscle damage incurred from a workout that causes an inflammatory response.

A 2023 study found that green-lipped mussel supplements can help aid the muscle recovery process after exercise, as well as help eliminate DOMS altogether.

Aiding symptoms of ADHD

Attention deficit hyperactivity disorder (ADHD) is a common childhood disorder that causes trouble paying attention and organizing tasks and activities. The causes of ADHD remain largely unknown, but genetics is thought to play a significant role.

A 2023 study suggests that administering 200 mg of green-lipped mussel oil daily to children may help alleviate symptoms of ADHD. While more research is necessary, ADHD has also been associated with inflammation, meaning green-lipped mussel anti-inflammatory effects could help.

Lowering the risk of certain medical conditions

A 2023 review states that green-lipped mussel products can aid medical conditions such as:

  • influencing bone health with its omega-3 content, preventing conditions such as osteoporosis
  • decreasing fat mass and preventing conditions such as obesity
  • preventing cardiovascular diseases or conditions that require blood thinners by improving blood clotting time
  • lowering the risk of colorectal cancer by inhibiting the growth of colorectal tumour cells

Green-lipped mussel extracts are available in oil or powder form and can be easily found online or at your local health store.

While less common, you can also find gels and creams that claim to ease joint pain and muscle soreness when you apply them to the skin. Most of the studies examining the anti-inflammatory properties of green-lipped mussels use an oil extract.

Interestingly, research indicates EPA may absorb better from powder forms than from oil extracts.

In either case, if you’re looking to try a green-lipped mussel supplement, ensure that it retains the mussels’ natural nutrient profile.

One example is freeze-drying, which removes water at low temperatures, thereby providing product stability and retaining nutrients. Additionally, look for reputable supplement companies that undergo third-party testing to ensure the quality and safety of their products.

As green-lipped mussels are a type of shellfish, you should avoid these supplements if you have a shellfish allergy or intolerance. You should also avoid the supplements if you’re pregnant or lactating due to a lack of safety information.

Outside of these populations, some adverse side effects of green-lipped mussel supplements include:

Always talk with your doctor before taking anything, and if you’re unsure whether this supplement is safe for you.

The risks of taking green lipped mussel supplements include:

  • nausea
  • stomach pain
  • indigestion

Always speak to a doctor before trying any supplements.

A pregnant person should avoid taking green-lipped mussel supplements as there is not enough evidence on how it affects the unborn child.

Overall benefits include:

  • reducing inflammation in the body
  • preventing conditions such as arthritis
  • helping with muscle soreness after exercise

 

Green-lipped mussels are native to New Zealand, where they’re a staple food in the diets of the indigenous Māori people.

They’re also popular as a supplement, as the mussels contain various anti-inflammatory nutrients, including omega-3 fatty acids. They also contain several vitamins and minerals.

However, only sparse and inconsistent evidence supports the use of green-lipped mussel supplements for inflammatory conditions like asthma, arthritis, DOMS, or ADHD in children.

Before trying a green-lipped mussel supplement, ensure that its production involves methods such as freeze-drying, and consult your healthcare professional about the potential risks of negative side effects.