Taking care of your joints is one of the best things you can do to stay active and feel good long into the future – and supplements can play a big part in helping here. From meeting your personal fitness goals and ensuring your body will keep working for you as you age, to managing existing joint pain that might be starting to creep in, supplements can be a huge help – especially when paired with a healthy lifestyle.
Let’s dive into 10 of the top supplements that could keep your joints happy and ready for action, based on what you’re looking for.
For a tried and tested result: glucosamine and chondroitin
These are two of the most well-researched supplements for joint health, so they’re great options to add to your intake.
Glucosamine: A natural compound found in cartilage, glucosamine supports the repair and maintenance of joint tissues. It’s effectively a handyman for your cartilage, helping repair and maintain the stuff that cushions your joints.
Chondroitin: Often paired with glucosamine, chondroitin helps retain water in the cartilage, enhancing its elasticity and shock-absorbing properties. It keeps your cartilage springy and ready to absorb all the impact from walking, running, or jumping.
Studies suggest that the combination of these two supplements may reduce pain in osteoarthritis and slow cartilage breakdown, making them a great overall joint-protector.
For a natural solution: turmeric
A wellness enthusiast’s best friend, the magic of turmeric lies in curcumin, the compound that gives it its bright yellow color and anti-inflammatory punch.
Why it works: Curcumin inhibits inflammatory pathways, helping to reduce pain and swelling in conditions like arthritis.
Pro Tip: Look for curcumin supplements with added black pepper (piperine) to enhance absorption.
Turmeric is an excellent addition for those looking for a natural solution to joint discomfort – add it to your supplement routine, or even sprinkle it into your cooking!
For overall anti-inflammatory: fish oil/omega-3 fatty acids
Omega-3s, commonly found in fish oil, are well-known for their anti-inflammatory properties.
How they help: They reduce joint stiffness and swelling, particularly in people with rheumatoid arthritis.
Extra perks: They’re also great for your heart and brain health, so it’s a win, win, win.
You can add omega 3s to your diet through fish oil capsules or krill oil, and there’s even plant-based options like flaxseed oil to suit vegan diets.
For a lesser known powerhouse: MSM (methylsulfonylmethane)
MSM is a sulfur-containing compound that has both anti-inflammatory and pain-relieving effects, and while it’s not as well-known as the previous three, its effects are no less powerful.
Benefits: It helps reduce joint pain, improve flexibility, and support cartilage repair.
Added bonus: MSM can be combined with glucosamine and chondroitin for a synergistic effect, all working together to pack an extra punch.
One clinical trial showed great results from MSM on knee osteoarthritis, with patients experiencing a 25% decrease in pain levels.
For strong bones: vitamin D3 and calcium
Strong bones are crucial for healthy joints, and ensuring you get your essential mineral intake can help boost this. Vitamin D3 and calcium are two that work together to support bone density.
Calcium: Keeps your bones strong and healthy.
Vitamin D3: Helps your body absorb calcium.
If you’re worried about osteoporosis, or just wanting to build a solid foundation for healthy joints long into the future, these two minerals are essential.
For extra flexibility: collagen
Collagen is a key protein in your body, making up the structure of cartilage, tendons, and ligaments. It’s naturally produced but decreases as you age, making it a good supplement to add to your diet as you get older, giving your joints that extra padding they need to run smoothly.
How it works: Taking vitamin C and D3 supplements supports the production of collagen, but you can also get pure collagen powder for a better boost.
Ideal for: Aging joints or anyone putting more impact on their body with intense exercise (looking at you, athletes).
All in all, collagen supports joint flexibility, and may even slow down the wear-and-tear process, so it’s a great supplement to focus on.
For existing symptoms of joint pain: SAMe
Your body naturally produces S-adenosyl-L-methionine (SAMe, for short) from methionine (an amino acid), and research has found that it rivals prescription anti-inflammatory drugs like celecoxib when it comes to the relief it offers for joint pain.
How it helps joints: SAMe plays a key role in the production and repair of cartilage, which is essential for joint cushioning and mobility.
Extra perks: It’s also known to help with mood, making it a great option for tackling both osteoarthritis and the emotional toll that sometimes comes with chronic joint pain.
Just a heads-up – SAMe can affect serotonin levels, so it’s best to chat with your doctor if you’re already taking antidepressants.
For mild to moderate arthritis: hyaluronic acid
Hyaluronic acid is a key component of synovial fluid, which lubricates joints and reduces friction, so supplementing it is a common choice for treating symptoms of mild to moderate osteoarthritis.
How it helps: Supplements or injections can improve joint lubrication and reduce stiffness, especially in the knees.
Best for: Individuals with mild-to-moderate osteoarthritis, or anyone looking for smoother joint movement.
If your pain is only mild, taking hyaluronic acid in pill or liquid form can be enough to give you some relief. But if your symptoms are more intense, injections are also available by prescription for a stronger effect.
For a herbal remedy: boswellia
Boswellia, also known as Indian frankincense, has been used for centuries in traditional medicine. It’s a potent anti-inflammatory supplement coming straight from mother nature.
Why it works: Its active compounds, boswellic acids, block enzymes that cause inflammation, helping reduce pain and improve mobility.
Who it’s for: Anyone dealing with stubborn joint pain or looking for a plant-based solution.
Dosage-wise, the jury’s still out. Studies have used everything from 100mg 1x a day, to 333mg 3x a day. So, if this seems like the supplement for you, we’d recommend looking into the dosage that’s right for you specifically.
For cartilage protection: avocado-soybean unsaponifiables (ASUs)
They might be a mouthful to say, but ASUs pack a punch when it comes to joint health. Extracted from avocado and soybean oils, ASUs are all about protecting and repairing your cartilage, keeping your joints moving smoothly.
How they work: ASUs help prevent cartilage breakdown while promoting its repair, making them a double-threat against joint wear-and-tear.
Some of the science: Clinical studies show that ASUs work better than a placebo at improving joint pain and stiffness in people with osteoarthritis.
They also come from plants, so they’re another solid choice for anyone seeking a natural, plant-based approach to joint care.
Get the best results, year round
Cycling your supplements throughout the year is like a joint health cheat code. Cold, damp days can make joints feel stiff, while summer’s heat might make swelling more noticeable. So, changing the supplements you take based on the season can optimise their effects. For tips on how to adjust your routine, check out our Seasonal Supplement Guide.
Looking for an all-in-one option?
If keeping track of multiple supplements feels overwhelming (we don’t blame you), Happy Joints is here to help. We’ve concocted a joint-protecting dream recipe, packed with glucosamine, turmeric, and other essential minerals to keep your joints feeling their best.
Your joints work hard, so why not give them a little love? Whether you’re tackling occasional aches or thinking long-term, there’s a supplement (or ten) out there to suit your needs.
References
9 Supplements for Joint Pain | Healthline
Popular Supplements for Arthritis: What You Need to Know | Arthritis Foundation