Medically Reviewed by
Dr. Carla Montrond Correia ND, CNS
5 min read
A joint is a point where two or more bones make contact. Some are naturally rigid, some are movable, and all are important for your health. Taking care of your joint health can allow you to stay active and healthy, whether you enjoy playing sports or simply going for a nice stroll with friends. You can take care of your joint health through physical activity, a nutrient-rich diet, and getting enough rest. You may also benefit from adding some supplements to your routine. Below, let’s take a look at some joint-supporting supplements.
Glucosamine is a supplement typically derived from shellfish, although some versions are made through fermentation. Glucosamine is a component of cartilage, which provides cushioning for your joints. It can support collagen production and joint health.
One study looked at the effects of glucosamine administration on competitive male athletes who were recovering from knee injuries. After 28 days of supplementation, the subjects in the glucosamine group showed improvement in knee joint health compared to the placebo group. One implication of this study is that glucosamine may generally be supportive for high-impact, high-intensity sports, including running.
Chondroitin is a naturally occurring molecule in the body. In supplement form, it’s often paired with glucosamine to support joint health.
One study looked at the effects of glucosamine and chondroitin on the joint health of women engaged in circuit training and resistance exercises. It found that daily supplementation of 1500 mg of glucosamine and 1200 mg of chondroitin resulted in a decrease in exercise-related joint pain in the subjects who took the supplements.
Avocado soybean unsaponifiables (ASU) are a combination consisting of ⅓ avocado oil and ⅔ soy oil. One study found that 300 mg and 600 mg doses of ASU were effective in supporting joint health; subjects who toko the ASU supplement consistently showed better results than the placebo group.
The omega-3 fatty acids (EPA and DHA) found in fish oil support health in myriad ways – including joint health. One study found that fish oil doses of between 1000-2000 mg per day supported the joint health of people experiencing age-related joint issues. Another study likewise found that fish oil supplements may support cartilage health; cartilage provides important cushioning for your joints. There’s also some research to suggest that fish oil can support bone mineral density. Care/of offers top-notch fish oil supplements, sustainably sourced from wild Alaskan salmon. We also offer an excellent vegan source of omega-3 fatty acids.
S-adenosyl-methionine (SAM-e) is a compound found in the body that is also available as a dietary supplement. Studies have demonstrated a correlation between joint issues and low SAM-e levels. One study found that subjects who took 1200 mg of SAM-e daily for 2 months experienced noticeable improvements in their joint health. It’s also been shown to protect cartilage and promote joint comfort.
Curcumin is a phytonutrient found in turmeric and is the source of most of turmeric’s health benefits. It possesses antioxidant-like properties, and studies show that it can help protect human joint cells known as chondrocytes. Since curcumin can be difficult for the body to absorb, you may want to consider taking it with a source of fat. Black pepper can also enhance absorption of curcumin.
Vitamin supplements can support joint health, too. Vitamins A, C, and E, in particular, have antioxidant properties. Boosting antioxidant levels can prevent cartilage levels and joint pain; it can also slow down the process of degeneration that naturally happens to our joints as we get older. Vitamin C also plays a vital role in collagen production, which can support joint health.
Vitamin D supports bone health generally. A study also found a correlation between low vitamin D levels and the presence of joint issues. Vitamin K is also important for bone health because it helps regulate calcium levels in the body; calcium, of course, is an essential mineral for bone health.
Calcium is an essential mineral for bone health, helping to form bones and keep them strong. The best way to get calcium is through your diet, but it’s also available in supplement form. The recommended daily allowance is between 1000 and 1200 mg. Care/of offers a fantastic supplement that contains calcium (sourced from Icelandic algae) combined with synergistic Vitamin D3, Vitamin K2, and Magnesium to support bone health.
Supplements don’t take the place of medications for joint health, but they can be part of a healthy joint care routine.
Before you buy supplements for joint health, you should consult with a medical professional. Your doctor can help you decide which supplements and doses are right for you – as well as informing you of any possible interactions between supplements and any medications you’re taking.
Seek medical help if any joint issues – pain, stiffness, or otherwise – persist or worsen. A medical professional can help point you in the right direction.
You can support your joint health through exercise, a good diet, and getting enough rest. If you have persistent joint issues, a doctor can prescribe some helpful medications. You may also benefit from a sound supplement routine. The supplements described above can support joint health in myriad ways, helping you be able to do the activities you love to do. Talk to your doctor about what approach is right for you.