What Role Do Supplements Play in Supporting Joint Health?
Supplements Play in Supporting Joint Health
While age, genetics and exercise can take their toll on joints over time, there are ways to mitigate joint discomfort and improve performance. A well-balanced diet, rest and recovery, and a supplementation routine can help. In addition to eating a variety of nutritious foods, supplements like glucosamine and chondroitin, tart cherry juice, turmeric, ginger, omega-3 fatty acids and more can be part of the solution.
The first step is knowing where to start. In order to understand the best products on the market, the Good Housekeeping Institute Nutrition Lab analyzed over 30 different options and prioritized picks with strict quality standards and verified ingredients. Our registered dietitians also vetted each product for its potential impact on inflammation and workout-related joint health.
In general, these supplements work to help support healthy aging and prevent or ease the symptoms of arthritis, rheumatoid arthritis, osteoarthritis, meniscus tears and other common ailments. In addition to promoting the growth of cartilage, which absorbs shock and impacts between bones, these products contain a number of other ingredients that offer additional benefits.
What Role Do Supplements Play in Supporting Joint Health?
Among the most popular supplements on the market are those that include glucosamine and chondroitin. These naturally occurring compounds are found in cartilage and act as the building blocks of joint fluid that protects and cushions joints. They’re most effective in reducing and preventing stiffness, aching and swelling, particularly when taken in combination.
Another widely available ingredient is collagen. This protein naturally found in animal tissues is used to produce ligaments, tendons and skin, but research suggests it may help promote bone health and reduce inflammation. It’s often combined with other ingredients like boswellia and boron to create synergistic formulations that enhance joint support.
One of the less well-known ingredients for supporting healthy joints is tamarind seed extract, which appears to inhibit certain enzymes that break down and destroy bones and cartilage. It’s also been shown to relieve pain and provide antioxidant support.
This natural anti-inflammatory contains several beneficial nutrients, including the omega-3 fatty acid eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies show it reduces inflammation and provides protection against the development of osteoarthritis.
A key antioxidant that helps to reduce oxidative stress and support healthy cells is a type of flavonoid known as quercetin. Quercetin has been shown to inhibit inflammatory pathways and improve symptoms of arthritic pain, as well as reduce stiffness and improve range of motion in people with mild to moderate OA.