A Guide on 6 Supplements to Improve Joint Health
Our joints are quiet heroes in today’s world that allow us to move, bend, and flex with flawless elegance. However, their function often goes unrecognized until discomfort occurs, reminding us of the need to maintain good joint health.
Today, we will enter the realm of supplements and see how they might assist with joint health. We’ll help you choose what’s best for your joints, from nutrients that nourish cartilage to unique formulas that relieve discomfort.
Common Joint Health Issues in the US
Joint issues are among the common health concerns in the United States, affecting millions yearly. Joint problems cause pain, limit movement, lower quality of life, and raise the chance of other health problems.
The most common joint problems in the United States include,
These are some common joint issues; others problems include bursitis, tendinitis, osteonecrosis, and bone cancer. Every joint problem needs personalized care to improve a person’s quality of life.
Understanding Joint Health
Joint health is essential for sustaining mobility and overall well-being. Joints are the portions of your body that connect two or more bones. Some joints have cartilage that lets bones move smoothly and prevents them from rubbing together.
Various lifestyle changes can impact joint health and interfere with everyday activity. Hence, it is essential to identify the issues and cure them early to live a better life.
Importance of Supplements for Joint Health
One of the best practices to improve joint health is dietary supplements. Dietary supplements are essential nutrients that our body is deficient in.
They contain vitamins, minerals, herbs, amino acids, or enzymes. Including them in our daily meals can safeguard our joints and enhance their strength, reducing the risk of harm.
6 Supplements to Improve Joint Health
Looking for the best supplement to include in your diet to improve joint health? Here is a list of the best dietary supplements you can consider,
1. Glucosamine and Chondroitin
Glucosamine and chondroitin are the best supplements to improve joint health. The natural chemicals glucosamine hydrochloride and chondroitin are present in cartilage and cushion the joints.
Experts believe that they help preserve joint fluidity and flexibility and function as natural anti-inflammatories. They also decrease cartilage degeneration in persons with osteoarthritis.
They are accessible as dietary supplements derived from animal cartilage or created in labs. Glucosamine is a sugar protein, whereas chondroitin is a type of sulfated glycosaminoglycan.
- Mechanism of Action
Glucosamine sulfate reduces inflammation by blocking certain substances, which helps relieve arthritis and joint pain.
Chondroitin might quickly protect cartilage by stopping enzymes that break it down, like metalloproteinases and aggrecanases.
- Recommended Dose
Healthline suggests taking 1500 mg of glucosamine supplements and 1200 mg of chondroitin sulfate daily. However, it is best to consult an expert rheumatologist before taking any supplementation for joints.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are necessary nutrients that show improvement in joint health. Adding healthy fats to your diet can keep your joints flexible and pain-free.
- Benefits of Omega-3 for Joint Health
Omega-3 has anti-inflammatory characteristics, which help to relieve joint stiffness and soreness. They target the source of the inflammation, increase joint comfort, and enhance mobility.
These fatty acids help produce synovial fluid, an essential joint lubricant. Improved lubrication promotes movement while decreasing friction and wear on the joint surface.
Omega-3 fatty acids are essential for maintaining cartilage integrity. They prevent damage and maintain the cushioning of joints by promoting the health of cartilage cells.
- Recommended Dose
The American Heart Association recommends consuming fish such as sardines, salmon, and mackerel twice weekly. It is to ensure that the body receives an adequate amount of omega-3.
Those who are unable to eat fish can have omega-3 supplements. Supplement needs differ, but a general recommendation is 250-500 mg of combined EPA and DHA daily.
3. Turmeric and Curcumin
People have used turmeric as a spice in Asian cuisine and traditional medicines for ages. Curry gets its unique color from it. However, it is more than a culinary component. It also includes curcumin, which provides several health benefits for your body and mind.
- Benefits of Curcumic for Joint Health
Curcumin is the active ingredient of turmeric. Responsible for anti-inflammatory and antioxidant effects.
Curcumin can help relieve arthritic symptoms by reducing inflammation and avoiding cartilage destruction. It may also enhance joint function and decrease the need for pain medications.
- Recommended Dose
Turmeric contains a small quantity of curcumin, roughly 3% by weight. To reap the full advantages, you may need to take supplements with greater doses of curcumin.
The recommended dose of curcumin supplement is 500-2000 mg per day.
Your body does not easily absorb curcumin. Therefore, you must combine it with other boosters, such as black pepper, to maximize curcumin absorption by 2000%.
4. Calcium and Vitamin D
The body needs calcium, which stores over 99% of the bones and teeth, for many functions. It is a structural component, giving the skeletal system strength and rigidity. It would help if you consume sufficient calcium to grow and maintain healthy bones.
Vitamin D is a fat-soluble nutrient essential for absorption of calcium. Sunlight is a natural source of vitamin D, but you can also take it through specific foods and supplements.
- Benefits of Calcium and Vitamin D for Joint Health
Calcium is a building material for bones, while vitamin D is a supervisor. Proper calcium or vitamin D intake increases bone density and prevents bone fractures.
They also improve bone strength and contribute to the integrity of joints. They support bone function and minimize the risk of joint-related issues.
- Recommended Dose
The average daily dose of calcium and vitamin D depends on a person’s age and body weight. However, a person can have 1000-1300 mg of calcium while 400-800 IU of vitamin D on average to improve joint health.
5. Methylsulfonylmethane (MSM)
MSM is a sulfur-containing molecule present in several foods. It has grown in popularity because of its possible advantages in promoting joint health.
- Benefits of Joint Health
Sulfur is crucial for producing connective tissue that are present in cartilage cushions joints. MSM aids in making collagen, a protein required for joint structure and flexibility.
Research has shown that MSM helps reduce joint pain and inflammation and improve mobility. However, it is essential to note that individual responses to the supplement may vary.
- Recommended Dose
It is advised to start with a modest dose (around 500mg) and gradually increase it to determine tolerance. Many people report benefit from 1000-3000 mg per day intake of MSM.
6. Boswellia Serrata
Boswellia serrata, sometimes known as Indian frankincense, has a long history of use in traditional medicine for joint health. The resin has chemicals that can reduce inflammation and help with osteoarthritis.
Traditionally, people have used Boswellia to relieve joint pain and increase general joint well-being.
- Benefits of Boswellia for Joint Health
The extracts of Boswellia acid may help decrease inflammation in the joints, thereby alleviating pain.
Some research suggests that boswellia may protect joint cartilage while increasing joint flexibility.
Regular usage enhances joint function and mobility.
- Side Effects
Rare cases have observed mild digestive difficulties such as nausea or diarrhea. Experts advise using boswellia with meals to reduce side effects.
Although it is uncommon, some people may be allergic to Boswellia serrata. It is best to stop using the product if any allergic reaction develops.
Talk to a healthcare expert if you take other medications, as there may be interaction risk.
- Recommended Dose
For osteoarthritis, the recommended dose is 100 mg of Boswellia daily. For rheumatoid arthritis, the recommended dose is 1200-3600 mg of boswellia per day.
Lifestyle Changes to Improve Joint Health
The supplements are a great way to reduce joint pain or inflammation. However, lifestyle changes have their own role. When combined, these two can significantly impact joint health. The standard lifestyle changes one should follow to improve joint health include,
- Maintaining a healthy weight
- Staying active and doing low-impact activities
- Including joint-friendly nutrients in your diet
- Practicing good posture
- Keeping yourself hydrated
- Having quality sleep
- Saying no to smoking
Ready to Reclaim your joint health?
Please schedule a consultation with our expert rheumatologists today!
Joint health is essential for maintaining mobility, flexibility, and quality of life. However, many factors can affect the health of our joints, such as inflammation, injury, or disease. Fortunately, some natural supplements can help support joints.
This blog discussed 6 supplements to improve joint health: glucosamine, chondroitin, omega-3, calcium, vitamin D, turmeric, MSM, and Boswellia serrata. These supplements enhance joint lubrication, cushioning, and regeneration.
It’s best to see a doctor before taking supplements. They can help you find the right one for your health needs.
Meet Dr. Qaisar Usmani, a Board Certified Rheumatologist with over 20 years of experience in the field, currently serving as Section Chief at Monmouth Medical Center and GPHA, Inc. in Pennsylvania, specializing in the treatment of various Rheumatic and Musculoskeletal diseases.
Meet Dr. Sadia Ghafoor, a board certified specialist in rheumatology who completed her medical training at the University of Medicine and Dentistry School of Osteopathic Medicine and her fellowship in rheumatology at the State University of New York Stony Brook campus, with additional board certification in internal medicine.
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