What are the most effective supplements for joint pain relief. How do glucosamine and chondroitin work to support joint health. Which natural compounds can reduce joint inflammation and discomfort. Are there any risks associated with taking joint supplements.

Glucosamine: A Building Block for Healthy Joints

Glucosamine is a naturally occurring amino sugar that plays a crucial role in maintaining healthy joint cartilage. As a supplement, it has gained popularity for its potential to alleviate joint pain and improve overall joint health.

How does glucosamine work to support joint health?

• Slows down cartilage loss
• Reduces joint stiffness
• Decreases swelling
• Alleviates pain

Glucosamine supplements are available in various forms, including capsules, tablets, liquids, and powders. For optimal results, healthcare professionals often recommend combining glucosamine with chondroitin, another joint-supporting compound.

Chondroitin: Enhancing Joint Shock Absorption

Chondroitin is a natural component of connective tissue found in bones and cartilage. When taken as a supplement, it offers several benefits for joint health and function.

What are the key benefits of chondroitin supplementation?

• Boosts collagen production in joints
• Improves shock absorption
• Enhances joint lubrication
• Protects against cartilage loss

Chondroitin supplements are typically derived from animal cartilage and are often combined with glucosamine for synergistic effects. This combination has shown promise in managing joint pain and improving overall joint function.

Omega-3 Fatty Acids: Nature’s Anti-Inflammatory Agents

Omega-3 fatty acids, commonly found in fish oil supplements, are renowned for their potent anti-inflammatory properties. These essential nutrients play a crucial role in managing joint health and reducing inflammation-related discomfort.

How do omega-3 fatty acids combat joint inflammation?

• Block inflammatory proteins and fatty acids
• Convert to anti-inflammatory chemicals called resolvins
• Reduce joint stiffness and tenderness
• Support overall joint health

Regular consumption of omega-3 supplements can significantly contribute to improved joint mobility and reduced pain. For those seeking natural alternatives to traditional anti-inflammatory medications, omega-3 fatty acids offer a promising solution.

MSM: Sulfur-Rich Support for Joint Health

Methylsulfonylmethane (MSM) is a sulfur-containing compound naturally present in various foods and the human body. Its role in joint health has garnered attention in recent years, particularly for its potential in managing osteoarthritis symptoms.

What benefits does MSM offer for joint health?

• Supports the production of connective tissue
• Reduces pain and swelling in knee osteoarthritis
• Improves joint flexibility and mobility
• Enhances overall joint function

Research suggests that daily intake of 1,000 to 3,000 mg or more of MSM may provide significant relief for individuals suffering from knee osteoarthritis. Its natural occurrence in the body and various foods makes it a well-tolerated supplement option for many.

Vitamin D: The Sunshine Nutrient for Joint Health

Vitamin D, often called the “sunshine vitamin,” plays a crucial role in overall health, including joint function. Recent studies have highlighted its importance in managing rheumatoid arthritis and chronic pain conditions.

Why is vitamin D essential for joint health?

• Often deficient in individuals with rheumatoid arthritis
• Low levels may contribute to chronic pain
• Enhances the effectiveness of arthritis treatments
• Supports overall bone and joint health

Supplementing with vitamin D, particularly for those with limited sun exposure or known deficiencies, can significantly improve joint health outcomes. It’s essential to consult with a healthcare provider to determine the appropriate dosage based on individual needs and current vitamin D levels.

Turmeric: The Golden Spice for Joint Pain Relief

Turmeric, a vibrant yellow spice commonly used in curry dishes, has gained recognition for its potential therapeutic properties, particularly in managing joint pain and inflammation.

How does turmeric contribute to joint health?

• Contains curcumin, a potent anti-inflammatory compound
• Blocks specific proteins that trigger inflammation
• Reduces joint pain over time
• Improves overall joint mobility

Incorporating turmeric supplements or increasing dietary intake of this spice may provide natural relief for individuals suffering from joint discomfort. However, it’s important to note that the bioavailability of curcumin can be enhanced when combined with black pepper or consumed with healthy fats.

Borage Oil: Gamma Linolenic Acid for Joint Support

Borage oil, derived from the seeds of the borago plant, is rich in gamma linolenic acid (GLA), a fatty acid known for its anti-inflammatory properties. This natural supplement has shown promise in managing symptoms of rheumatoid arthritis and other inflammatory joint conditions.

What are the benefits of borage oil for joint health?

• Fights inflammation in the body
• May help treat symptoms of rheumatoid arthritis
• Could potentially reduce the required dose of prescription arthritis medications
• Supports overall joint function and mobility

Regular supplementation with borage oil may offer a natural approach to managing joint pain and inflammation. However, as with any supplement, it’s crucial to consult with a healthcare provider before incorporating it into your regimen, especially if you’re taking other medications for arthritis or related conditions.

SAM-e: A Natural Alternative to NSAIDs

S-adenosyl methionine (SAM-e) is a naturally occurring compound produced by the liver. As a supplement, it has shown promising results in managing joint pain and inflammation, comparable to some nonsteroidal anti-inflammatory drugs (NSAIDs).

How does SAM-e support joint health?

• Reduces inflammation effectively
• Alleviates joint pain
• May help repair cartilage damage
• Works as well as some NSAIDs in studies

For individuals seeking alternatives to traditional pain medications, SAM-e offers a natural option with potentially fewer side effects. However, it’s essential to discuss its use with a healthcare provider, especially if you’re currently taking other medications or have existing health conditions.

Boswellia: Ancient Remedy for Modern Joint Issues

Boswellia, also known as Indian frankincense, has been used in traditional medicine for centuries. This plant extract has gained attention in recent years for its potential benefits in managing joint pain and inflammation.

What makes Boswellia effective for joint health?

• Contains active ingredients that reduce inflammation
• Improves joint mobility
• May slow down cartilage loss
• Offers natural pain relief

Research suggests that Boswellia supplements can be particularly effective in managing osteoarthritis symptoms. Its natural origin and long history of use make it an attractive option for those seeking plant-based solutions for joint health.

Cat’s Claw: Amazonian Aid for Joint Comfort

Cat’s claw, a woody vine native to Central and South America, has been used in traditional medicine for various ailments, including joint pain. Its unique composition of tannins and sterols contributes to its anti-inflammatory properties.

How can cat’s claw benefit those with joint issues?

• Soothes inflammation in joints
• May help with knee pain in osteoarthritis
• Potentially reduces pain and swelling in rheumatoid arthritis
• Offers natural relief with minimal side effects

Studies have shown promising results for cat’s claw in managing both osteoarthritis and rheumatoid arthritis symptoms. However, as with any herbal supplement, it’s crucial to consult with a healthcare provider before adding it to your regimen, especially if you have pre-existing health conditions or are taking other medications.

Avocado Soybean Unsaponifiables (ASU): Protecting Joint Cells

Avocado Soybean Unsaponifiables (ASU) is a natural extract derived from avocado and soybean oils. This unique compound has shown potential in supporting joint health, particularly for individuals with osteoarthritis.

What are the key benefits of ASU for joint health?

• Protects synovial cells in joints
• Promotes the growth of healthy connective tissue
• May reduce the need for pain medication in osteoarthritis patients
• Supports overall joint function and comfort

Long-term studies have indicated that individuals with osteoarthritis who take ASU supplements may experience a decreased reliance on pain medications over time. This natural approach to joint health management offers a promising alternative or complement to traditional treatments.

Understanding the Risks: Cautions with Joint Supplements

While many joint supplements offer potential benefits, it’s crucial to approach their use with caution and awareness of possible risks. Not all supplements are created equal, and some may have significant side effects or interactions with other medications.

What are some important considerations when using joint supplements?

• Consult with a healthcare provider before starting any new supplement regimen
• Be aware of potential side effects, which can vary widely between different supplements
• Understand that some supplements, like thunder god vine, may have risks that outweigh potential benefits
• Avoid potentially toxic supplements like chaparral, arnica, and homemade kombucha tea
• Consider potential interactions with existing medications or health conditions

It’s essential to approach joint supplements as you would any other medication – with careful consideration and professional guidance. While many natural options can offer significant relief, the key is to find the right balance that works for your individual needs and health profile.

Choosing the Right Joint Supplement: Factors to Consider

With the wide array of joint supplements available, selecting the most appropriate option can be challenging. Several factors should be taken into account to ensure you’re choosing a supplement that aligns with your specific needs and health goals.

What should you consider when selecting a joint supplement?

• Your specific joint condition (e.g., osteoarthritis, rheumatoid arthritis)
• The severity of your symptoms
• Any existing medications or treatments you’re currently using
• Your overall health status and any other medical conditions
• The quality and reputation of the supplement brand
• Potential interactions with other supplements or medications
• Your budget and the long-term sustainability of the supplement regimen

It’s often beneficial to start with well-researched options like glucosamine and chondroitin, or to consider combinations that target multiple aspects of joint health. Always prioritize quality and safety when choosing supplements, and be prepared to give them adequate time to show effects, as many natural remedies work gradually over time.

Integrating Supplements with a Holistic Joint Health Approach

While supplements can play a significant role in managing joint pain and promoting joint health, they are most effective when integrated into a comprehensive approach to well-being. Combining supplement use with other lifestyle factors can enhance their benefits and contribute to overall joint health.

How can you create a holistic joint health strategy?

• Maintain a balanced diet rich in anti-inflammatory foods
• Engage in regular, low-impact exercise to improve joint flexibility and strength
• Practice stress-reduction techniques, as stress can exacerbate joint pain
• Ensure adequate sleep and rest to support the body’s natural healing processes
• Maintain a healthy weight to reduce stress on joints
• Consider complementary therapies like acupuncture or massage
• Stay hydrated to support joint lubrication and overall health

By adopting a multifaceted approach to joint health, you can maximize the benefits of supplements while addressing other key factors that influence joint comfort and function. Remember that consistency is key – both with supplement use and lifestyle habits – to achieve long-term improvements in joint health.

The Future of Joint Health Supplements: Emerging Research and Trends

The field of joint health supplements is continuously evolving, with ongoing research uncovering new potential remedies and refining our understanding of existing ones. Staying informed about these developments can help you make more educated decisions about your joint health management.

What are some emerging trends in joint health supplements?

• Increased focus on personalized supplement regimens based on individual needs and genetic factors
• Growing interest in plant-based and sustainable supplement sources
• Exploration of novel compounds from traditional medicines around the world
• Advanced delivery systems to improve the bioavailability of active ingredients
• Integration of technology for tracking supplement effectiveness and adjusting regimens
• Research into the gut-joint health connection and the potential role of probiotics

As research progresses, we can expect to see more targeted and effective joint health solutions emerging. However, it’s important to approach new trends with a critical eye and always consult with healthcare professionals before incorporating novel supplements into your routine. The future of joint health management looks promising, with a growing emphasis on holistic, personalized approaches that combine the best of traditional wisdom and modern scientific understanding.

Supplements for Joint Pain

Medically Reviewed by Michael W. Smith, MD on November 25, 2022

This amino sugar is a natural part of the cartilage in your joints. Taking it as a supplement may help slow down cartilage loss, as well as ease stiffness, swelling, and pain. You can find it in capsules, tablets, liquid, or powder form. Your doctor may recommend you take it in combination with another supplement, chondroitin.

This substance is a natural part of the connective tissue in your bones and cartilage. When you take it as a supplement, it can help boost the collagen in your joints to help you absorb shock better. It may help hold water in your cartilage too. That can make the tissue operate more smoothly. A little extra chondroitin could also help protect you from cartilage loss. The supplement form comes from animal cartilage.

These amber-colored oily supplements block proteins and fatty acids that can turn on inflammation. Your body turns them into anti-inflammatory chemicals called resolvins that can help take away joint stiffness and tenderness.

This sulfuric compound is naturally present in fruits, vegetables, grains, animals, and humans. Sulfur helps your body make connective tissue. Taking 1,000 to 3,000 mg or more of this natural chemical every day may help with symptoms of knee osteoarthritis, such as pain and swelling.

Scientists who study rheumatoid arthritis have found that people who have the condition often lack vitamin D. Low levels of this essential nutrient may lead to chronic pain. When you take it as a supplement, it could help your arthritis treatment work better.

This spice gives curry its yellow color. It may give you some pain relief too. A chemical in turmeric called curcumin blocks certain proteins that can cause inflammation. Over time, it can help joints ache less and help you move better.

This extract from seeds of the borago plant is high in gamma linolenic acid, a fatty acid that fights inflammation in the body. Daily borage oil supplements may help treat symptoms of rheumatoid arthritis and even reduce the dose you need of your prescription treatments for joint pain and swelling.

Your liver produces this chemical compound. When you take it as a supplement, studies show SAMe can work as well as nonsteroidal anti-inflammatory medications (NSAIDs), such as ibuprofen and naproxen, to reduce inflammation and relieve pain. It may also help repair cartilage damage that causes arthritis symptoms.

Also called Indian frankincense, this plant extract has been a part of African and Asian folk medicine for centuries. The active ingredient in Boswellia can help with pain and improve movement in your joints. Research also shows it can slow down cartilage loss.

This woody vine from Central and South America contains chemicals called tannins and sterols that may soothe inflammation. Studies show it might help with knee pain in osteoarthritis without side effects. If you have rheumatoid arthritis, cat’s claw could help ease pain and swelling in your joints.

Your joints are lined with special cells called synovial cells. ASU helps protect them so they can promote the growth of healthy connective tissue. Studies show that over time, people with osteoarthritis who take ASU supplements may need less pain medication than they did before.

Supplements, like any medicine, come with risks. Thunder god vine, for example, has unpleasant side effects that may outweigh any potential benefit to your joints. Chaparral, arnica, and homemade kombucha tea can be toxic to your liver. Talk to your doctor before trying supplements of any kind — even if you’ve heard they’re good for joint pain.

IMAGES PROVIDED BY:

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2.      BIOPHOTO ASSOCIATES / Science Source

3.      Zbynek Pospisil  / Getty Images

4.      (Clockwise from top left)  fcafotodigital / Getty Images, fcafotodigital / Getty Images. PamWalker68  / Getty Images, Aldo Murillo / Getty Images

5.      Suze777 / Getty Images

6.      SilviaJansen / Getty Images

7.       Madeleine_Steinbach / Getty Images

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11.  (Left to right)  FotografiaBasica / Getty Images, ithinksky /Getty Images

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SOURCES: 

Arthritis Foundation: “Supplement and Herb Guide for Arthritis Symptoms,” “10 Supplements for Arthritis.”

Keck Medicine of USC: “Can Vitamin D Help Relieve Your Rheumatoid Arthritis?”

Evidence-Based Complementary and Alternative Medicine: “Treatment of Rheumatoid Arthritis with Marine and Botanical Oils: An 18-Month, Randomized, and Double-Blind Trial.”

Mayo Clinic: “SAMe.”

Mount Sinai: “Cat’s Claw.”

National Center for Complementary and Integrative Health: “Thunder God Vine.”

Dietary Supplements: A Framework for Evaluating Safety: “Prototype Focused Monograph: Review of Liver-Related Risks for Chaparral. ”

Medline Plus: “Arnica.”

Journal of General Internal Medicine: “Probably Gastrointestinal Toxicity of Kombucha Tea.”

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The 6 Best Vitamins and Supplements for Joint Health

Getting up in the morning can be a pain — literally. If you find that your joints are stiff and achy, you aren’t alone. According to the US Centers for Disease Control and Prevention, about 15 million Americans with arthritis experience severe joint pain and about twice that many say it’s persistent. 

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Taking care of your bones and joints can be done with a healthy lifestyle — like eating a well-balanced diet and regularly engaging in low-impact exercise — and also with supplements that aid in joint health. Ahead, we’ll get into a handful of vitamins and joint health supplements that can help take care of your bones and joints so the mornings are a little less rough.

Best joint supplements

Viktoriia Ponomarenko/Getty Images

Many of the best joint supplements are substances already found in your body! Learn more about the best vitamins for your joints.

Collagen

Collagen is a protein your body makes — and as you age, you have less and less of it. It’s what keeps your skin tight and firm and what keeps your joints working smoothly. But as you get older, there’s less collagen in your joints, which is where joint supplements could help. Though there isn’t a lot of research on whether collagen can actually help your joints, doctors largely think that it won’t hurt either — if it makes you feel better while paired with low-impact exercises like swimming, then go for it. This supplement is generally safe to take, as the side effects are mild such as stomach discomfort or diarrhea. However, it’s not monitored by the Food and Drug Administation, so take care when choosing what to take. 

$25 at Amazon

Omega-3s 

Omega-3s are fatty acids that can alleviate inflammation and joint pain. Research has shown that these supplements can reduce stiffness in people with arthritis and also combat joint pain. Studies have been conducted on how omega-3s work with arthritis, and it’s been proven that this fatty acid can “prevent experimental arthritis and may decrease disease activity in rheumatoid arthritis.” Omega-3s are largely safe to take but can cause side effects like heartburn, nausea or diarrhea. If you currently take a blood thinner, speak to your doctor before taking an omega-3, as there is a slight risk of bleeding when you combine the two.

$16 at Amazon

Glucosamine

You already have glucosamine naturally occurring in your body. It’s in your cartilage and helps your joints function. A glucosamine supplement is believed to help with arthritis in that it can bring down some of the pain brought on by osteoarthritis or rheumatoid arthritis. Because it’s a substance naturally found in the body, a supplement is generally considered safe. It has the potential to cause side effects like nausea and heartburn, and because it’s often made from shellfish, it should be avoided if you have an allergy. There is also a risk of interaction with blood thinners that could cause bleeding issues.

$20 at Amazon

Vitamin D 

Vitamin D is known to support bone health, which is why some believe a vitamin D supplement could be useful in aiding in joint health. There is some research that suggests taking a vitamin D supplement can help with arthritis pain and inflammation, but the result doesn’t necessarily lend itself to a definitive answer. However, this supplement could help. 

Vitamin D is a great resource for the body, helping you retain calcium, which also helps out your teeth! Take care when adding a vitamin D supplement to your routine, though, as high levels of this vitamin can interact with several drugs. Most notably, high levels of vitamin D can be highly problematic if you’re on Lanoxin, as it can put you at risk for hypercalcemia. Other medications mixed with a vitamin D supplement can also affect how your body processes the supplement.

$12 at Amazon

Chondroitin 

You’ll often see chondroitin mentioned alongside glucosamine, as they’re similar. Chondroitin is also found in the cartilage in your body, which is why it’s believed to be beneficial in boosting joint health. Research into chondroitin has had largely inconclusive results, but it’s still accepted as a supplement that could be beneficial in aiding joint health. It’s generally viewed as a safe supplement, though, like many others, it can interact with blood thinners like Warfarin and put you at risk for bleeding.

$28 at Amazon

Vitamin E 

People often turn to vitamin E to support their immune systems, as this vitamin is an antioxidant. However, there is some research on how vitamin E can slow the progression of osteoarthritis and promote the growth of new cartilage cells. However, much of this research requires further study. That being said, vitamin E is a good supplement to keep in your rotation, as it also promotes good vision and brain health. Just note that it can interact with blood thinners and put you at risk for bleeding.

$8 at Amazon

Risks of supplements for joint health 

As mentioned, most supplements are generally considered safe for people to take, as they’re vitamins that your body requires. However, you should always research supplements before you start taking them, especially if you’re on medication. Even though these are vitamins, many of them can interact with prescription medications, and you want to know that beforehand. 

Checking with your doctor is always a good idea, as they can help you navigate which supplements might work best for you. If you’re pregnant or breastfeeding, you’ll also want to go over any supplements with your doctor before you start taking them.

Sports nutrition for joints and ligaments from Fit Health

The most important in the motor and physical activity of a person are connective tissues that provide comfort during movement. These tissues include cartilage, joints, and ligaments.

By themselves, they are a rather fragile structure (for example, a meniscus or a shoulder joint), and their healing is usually painful and never complete: probably everyone has heard the phrase “old injuries come back.” Therefore, it is very important to train in such a way as not only to keep them healthy, but also to strengthen them if possible.

Why do joint and ligament injuries occur?

Basically, all connective tissue injuries occur due to:

• Insufficient warm-up . Taking a lot of weight with insufficiently warmed muscles, there is a high risk of injury.
• Incorrect technique for performing exercise . If performed incorrectly, the entire load falls not on the muscles, but on the ligaments and tendons, thereby contributing to the occurrence of injury.
• Wrong diet . Ligaments and joints consist of connective tissue, which, in turn, consists of collagen – protein filaments, so improper nutrition contributes to its degradation.

A cartilage or joint injury will make you, if not completely put off playing sports, then significantly slow down your progress. Therefore, the main way to maintain the health of your joints and ligaments is timely prevention.

Risk group

Obviously, when playing sports, athletes are required to pay enough attention to the joints and ligaments. But often, in pursuit of mass or strength indicators, athletes use methods to quickly increase weights: as a result, muscles adapted to loads cope with their task, they grow, but our ligaments, not adapted by nature to such loads, are often injured.

At risk are all other athletes whose movements are directly related to a large load on the joints. These are not only power sports (powerlifting, athletics, bodybuilding), but also running, football, jumping rope, martial arts: representatives of these sports are most prone to injury.

Prevention of injuries of the joints and ligaments implies a thorough warm-up before training, as well as eating substances that are useful for the joints and ligaments and various special sports nutrition complexes.

Three Essential Substances for Healthy Joints and Ligaments

The main substance that you should pay close attention to products containing is glucosamine . Glucosamine-rich products have proven to be some of the most effective on the market.

Glucosamine is produced by cartilage in the joints and is the main building block of cartilage, ligaments and joints. It makes them more durable, flexible and resistant to stretching. It is also part of the joint fluid, tendons, bones, skin, nails, hair, muscles and blood vessels.

The effectiveness of glucosamine has been proven by hundreds of studies and the experience of the greatest bodybuilders. It has been proven that taking glucosamine affects the metabolism of cartilage tissue, preventing its degradation. In our store you will find individual glucosamine products such as Glucosamine Sulfate by Ultimate Nutrition or Glucosamine Sulfate by Universal Nutrition.

However, the most popular are products that combine glucosamine with chondroitin. Chondroitin is part of the synovial fluid, and when taken additionally, it will provide improved gliding of the articular surfaces. By itself, chondroitin improves the nutrition of cartilage, significantly reduces pain during inflammation, increases the strength and flexibility of the joints. Taking chondroitin is extremely important in creating new cartilage tissue. A large amount of chondroitin is found in shark cartilage. Our store has a supplement of this natural source of chondroitin – Shark Cartilage from Scitec Nutrition.

The duo of chondroitin and glucosamine is the most popular in this group of drugs. It is in the line of all leading brands: Glucosamine Plus CSA from Optimum Nutrition, Glucosamine-Chondroitin (Joint Support) from Power System, Glucosamine + Chondroitin from Weider, etc.

Another essential supplement to include in your diet if you want to help your joints is Collagen . Collagen is the most common type of protein in our body, it is found in all tissues, in fact it is the main structural protein that binds cells together.

Many athletes supplement their diets with highly absorbable hydrolyzed collagen, such as Scitec Nutrition’s Collagen Liquid (fortified with vitamin B6 and amino acids) or Olimp’s Kolagen Activ Plus (also contains vitamin B6 plus calcium and vitamin C).

Other beneficial nutrients

A number of active and nutrient substances are known, the intake of which will have a beneficial effect on the health of your ligamentous apparatus. They may contain various complex additives, so look in the composition:

• Fatty acids (especially Omega 3). They have a positive effect on the entire body, but they produce a significant healing effect on the joints and ligaments. Scientists have proven that the use of fatty acids helps to significantly reduce pain in the joints, as well as improve their mobility and flexibility.
• Methylsulfonylmethane (or MSM). It has anti-inflammatory and analgesic properties, which is sometimes simply necessary in the treatment of joints. But note that it does not restore the connective tissue itself, so it is almost always found in combination with the above components.
• Vitamins C and E . Vitamin C is involved in the synthesis of collagen – without vitamin C, collagen is not synthesized by the body! Vitamin E helps joints maintain elasticity and flexibility. In addition, these vitamins are antioxidants and reduce oxidative processes in the body. Clinical studies have proven the effectiveness of these vitamins in reducing joint pain after exercise.
• Calcium and vitamin D . Calcium strengthens bones, but for better absorption, it should be taken in combination with vitamin D. Scientists have found that a lack of vitamin D leads to inflammation of the ligaments and joints.

To relieve pain symptoms and provide prompt assistance in case of injuries, you can use Ice Power gels and sprays, which will quickly anesthetize and relieve inflammation. But this measure should be used only in addition to the immediate restoration of cartilage and joints “from the inside” (glucosamine, chondroitin, collagen are required, and, better, serious complexes like Animal Flex from Universal Nutrition).

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Nutritional supplements for joint health – Article

When your joints become stiff, inflamed, performing any activity can be painful. Sometimes the pain is temporary, such as the kind of soreness you may feel after a long day at your desk. But for the millions of people with arthritis, joint pain is a chronic condition that needs to be treated. For some, over-the-counter medications provide relief by reducing pain and reducing inflammation. But long-term use of these painkillers can lead to unpleasant side effects. This is why many doctors suggest exploring other ways to relieve pain. For example, a balanced diet rich in anti-inflammatory foods, strength training, and maintaining a healthy weight. In addition to lifestyle changes, we recommend turning to nutritional supplements to improve the health of your joints. Their use will contribute to the activation of the processes of restoration of cartilage tissue.

1. Omega-3 fatty acids

Omega-3 fatty acids are known to help fight inflammation. As an added bonus, they are also good for heart health. Reducing inflammation is the key to pain management. Omega-3s may be especially helpful for people with rheumatoid arthritis, an inflammatory arthritis that causes joint swelling.

In its natural environment, it is found in: fatty fish (salmon, tuna, sardines, mackerel and herring), walnuts.

2. Calcium

Calcium is essential for maintaining healthy and strong bones. It also helps with muscle control and circulation. Our body does not naturally produce calcium, so we must get it from the food we eat. When we don’t get enough calcium, our body starts extracting it from the bones. This can eventually weaken bones and lead to osteoporosis.

Most people get their calcium from dairy products, but there are also non-dairy foods that contain calcium.

In its natural environment, it is found in: dairy products (milk, cheese and yogurt), dark leafy greens (spinach and kale).

3. Vitamin D3

Vitamin D3 goes hand in hand with calcium – your body needs vitamin D3 to properly absorb calcium from food. Our bodies produce vitamin D when exposed to sunlight, but too much sunlight at the same time exposes our skin to excessive UV radiation, which can lead to skin cancer. This is why it is recommended to get vitamin D from food or supplements.

Naturally found in: oily fish (salmon, tuna, sardines, mackerel and herring), fortified orange juice; egg yolks.

4. Vitamin C

Vitamin C is helpful in reducing the risk of inflammatory arthritis and maintaining joint health. The point is to get the right amount – not too much and not too little. The recommended daily intake of vitamin C is 75 milligrams for women and 90 milligrams for men.

In the natural environment is found in: oranges, grapefruits, limes, strawberries, mangoes, pineapples, bell peppers.

5. Anthocyanins

Anthocyanins are antioxidants found in red and purple fruits. Not only do anthocyanins give fruits their pigment, they may also be helpful in lowering levels of C-reactive protein, a marker of inflammation.

In their natural environment, they are found in: red and purple fruits such as cherries, strawberries, raspberries, blueberries and blackberries.

6. Polyphenols

Polyphenols are antioxidants that can help reduce joint inflammation and slow down cartilage breakdown. They can also improve bone strength and help the body fight infections, which can be helpful for rheumatoid arthritis patients who need to take immunosuppressants.

It can be found in tea (green, black, oolong and white).

7. Sulforaphane

Studies have shown that sulforaphane can block enzymes that break down joint cartilage and help reduce inflammation. Sulforaphane is especially useful for patients with osteoarthritis.

Found naturally in: cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower.

8. Diallyl disulfide

Research has also shown that diallyl disulfide can limit cartilage-damaging enzymes.