Do you struggle with joint discomfort? Are you dreading getting up from bed and doing normal daily activities because of stabbing pains? Do you exercise often and put strain on your joints? No matter your situation and goal, joint supplements can be of huge importance. A high-quality joint supplement does not only relieve aches and stiffness, but it also protects your joint health and function in the long run, helping you to stay active and pain-free throughout life.
In today’s article, I cover study-backed benefits of joint supplements, from diminishing inflammation and swelling, to promoting shock absorption and daily comfort.
These natural dietary products are effective not only for older folks, but also younger adults who want to diminish pain, and reduce wear and tear on their joints from daily physical activities, potentially slashing the risk of developing arthritis later in life.
Here are 7 research-backed reasons why you should consider taking joint supplements, no matter who you are.
1. They Combat Arthritis Symptoms
Arthritis, with its two hallmark symptoms of joint pain and stiffness, is a condition plaguing millions of people around the world.
The two most common types of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA). Hands, feet, knees and hips are most often affected, with first symptoms often appearing in people’s late 30s, or 40s.
Joint supplements can help with OA and RA. They include glucosamine, chondroitin, MSM, and omega-3s.
Essentially, joint supplements can reduce pain and inflammation symptoms of arthritis by:
- Enhancing connective tissue mobility, integrity, and function
- Protecting from cartilage breakdown
- Lubricating joints for less friction and more comfortable daily activities
- Attenuating oxidative stress and its damage on joints
Glucosamine and chondroitin are two popular joint supplements taken together for joint tissue protection and cartilage healing. MSM offers joint pain relief and may improve your mobility. On the other hand, Omega-3 fatty acids (including algae oil and fish oil) promote overall joint health by inhibiting inflammation at a molecular level.
Other joint supplements, such as hyaluronic acid, type-II collagen, and Boswellia Serrata can also benefit OA and RA sufferers, but they have other benefits, which is why I will discuss them in later sections.
Notable Evidence
There is a varying degree of evidence showing that certain joint supplements might be better than others at addressing arthritis symptoms.
1. The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial
A 2015 study published in “Global Journal of Health Science” looked into the impact of omega-3 fatty acids in rheumatoid arthritis patients who were already on DMARDs treatment (Disease-Modifying Antirheumatic Drugs).
The researchers took 60 patients—49 female and 11 male—with active rheumatoid arthritis, dividing them into two groups. During the following 12 weeks, the first group took omega-3 supplements while the other group took a placebo. Because the study was double-blind, neither the researchers nor the patients knew who was taking omega-3s and who was taking a placebo.
The goal of the trial was to see any changes in disease activity, amount of pain medication taken, and any weight changes.
Here is what they found:
- The omega-3 group saw significant overall improvements in their condition.
- The omega-3 group had a greater ability to reduce the amount of pain medication they needed.
- There were no weight changes.
The study concluded that omega-3 supplementation may have significant clinical benefit, reducing the need for painkillers without affecting body weight.
2. Glucosamine and Chondroitin May Improve Pain Symptoms and Physical Function
A 2018 meta-analysis looked into the effectiveness of glucosamine and chondroitin at treating osteoarthritis. The researchers analyzed 26 different study articles to find out how well glucosamine and chondroitin worked individually as well as when combined.
They found that glucosamine was more effective than a placebo (a sugar pill) at reducing stiffness. Chondroitin was more effective at reducing pain and improving joint function and movement.
Interestingly, the meta-analysis found the combination of glucosamine and chondroitin no more effective than a placebo. But the risk of side effects was also extremely low—as safe as a placebo pill.
The takeaway? With their safety profile, glucosamine and chondroitin are worth trying, especially considering the vast number of anecdotal reports of improvements in joint pain, function, and health from their use.
2. They Improve Mobility
One of the main benefits of joint supplements is the reduction of stiffness and aches, improving your range of motion during walking, running, and other activities. Joint lubrication and cartilage can wear down with age, overuse, or injury. Joint supplements help to counter this.
Two common joint supplement ingredients that are used for improving mobility are MSM and hyaluronic acid. MSM is known for blocking inflammation-promoting molecules like NF-kB, reducing swelling and movement pain in the process. Hyaluronic acid not only lessens pain, but it also nourishes joint fluid, also known as synovial fluid, which cushions your joints, lubricates them, and keeps them moving smoothly.
Whether you are a sports person or just someone struggling with pain from normal daily activities, adding these supplements into your regimen can significantly improve your comfort and quality of life. Other joint supplements to consider for improving mobility include: Boswellia Serrata, glucosamine, chondroitin, and omega-3s.
Notable Evidence
1. MSM Improves Joint Mobility and Function
This 2014 study from the Intl. Journal of Orthopaedics looked into potential benefits of MSM on joint mobility, flexibility, and pain in 100 people with osteoarthritis. Half of them received a placebo (a substance with no effect), and the other half received MSM, while continuing with their usual treatments and lifestyles.
The researchers found the following:
- The MSM group saw significant improvements in joint mobility, pain, function, and overall symptoms of osteoarthritis compared to the placebo group.
- Fewer people in the MSM group needed to use painkillers than in the placebo group.
- Overall physical functioning and body pain improved in the MSM group.
2. Hydrolyzed Collagen Type II Reduces Joint Stiffness
A 2021 double-blind, randomized, placebo-controlled trial looked into the effects of collagen type-II on adults aged 45-60. They were experiencing joint discomfort such as pain and stiffness, but had no other health conditions nor were taking medications.
The participants were split into two groups; one took a placebo pill, while the other took HC Type-II for 8 weeks. Their joint discomfort was tested at the beginning of the study, in the middle, and at the end, using The Western Ontario and McMaster Universities Arthritis Index (WOMAC) and the Visual Analog Scale.
The HCII group saw a significant improvement in their joint function and reduction in stiffness and pain as soon as week 4. The researchers concluded that a Hydrolyzed Collagen Type II supplement is effective in reducing joint pain and stiffness and improving joint function in otherwise healthy people.
3. They Reduce Inflammation
Chronic, rampant inflammation leads to joint pain and destruction, which hurts your mobility as well as life quality. Joint supplements not only relieve pain and stiffness, but they also target inflammation at its core.
Arguably the most potent anti-inflammatory supplement is curcumin, a compound found in turmeric, a spice commonly used in India. Curcumin inhibits enzymes that are directly involved in the inflammation pathway in your body, offering benefits similar to some anti-inflammatory drugs but without side effects.
There is also Boswellia Serrata, a type of Indian frankincense. It contains Boswellic Acids that are anti-inflammatory and pairs well with other ingredients that target joint pain and inflammation.
Notable Studies
1. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review
This 2021 systematic review looked at 10 studies with people who took turmeric or curcumin extract in comparison to non-steroidal anti-inflammatory drugs (NSAIDs).
The researchers found evidence that turmeric was effective at reducing symptoms of knee osteoarthritis (OA), with its anti-inflammatory effects rivalling those of pharmaceutical drugs.
2. Boswellia Serrata Reduces Inflammation in UC Patients
In a 1997 clinical trial published in the European Journal of Medical Research, scientists looked into Boswellia Serrata’s effects on patients with Ulcerative Colitis, an inflammatory gut disease that can produce joint pain and swelling.
The researchers split patients into two groups:
- The first group received 350 mg of Boswellia Serrata gum resin, three times per day for 6 weeks
- The second group, the control group, received 1g of sulfasalazine, an anti-inflammatory and anti-rheumatic drug, three times per day for 6 weeks.
At the end of the study, all of the parameters involving inflammation, which included blood, stool, and rectum biopsy among others, showed significant decreases from Boswellia gum resin supplementation. In fact, 82% of ulcerative colitis patients receiving Boswellia went into remission, compared to 72% of those who took the drug sulfasalazine.
In other words, this study found Boswellia Serrata to be even more potent than pharmaceutical medication in the context of inflammation and other health problems linked to ulcerative colitis.
4. They Alleviate Joint Pain
If you have been experiencing ongoing joint pain, you know very well that it is something that seriously impacts a person’s quality of life. There is hope, however. One of the best-known benefits of joint supplements is pain reduction.
I have already mentioned glucosamine and chondroitin. These two ingredients are good starting point upon which you can build your own pain relief joint supplement by adding other ingredients such as MSM, hyaluronic acid, and Boswellia Serrata.
MSM is a sulphur molecule that reduces joint pain by blocking inflammatory molecules, increasing antioxidant activity, and improving cartilage healing. Hyaluronic acid, on the other hand, aids in joint lubrication and shock absorption, which can make daily activities like walking, bending down, and getting up from bed more comfortable and less painful.
Out of all of these, however, Boswellia might be the most powerful joint supplement you can take for joint pain, alongside omega-3 fatty acids. Consider starting with the combination of these two supplements for joint pain.
If your joint pain is moderate or severe, you may need more than just one of these ingredients. Combining them together yields far more substantial benefits as far as joint pain goes. This is where I believe it is best to look for a quality joint supplement that utilizes multiple studied ingredients that we have looked at so far, including MSM, curcumin, omega-3s fatty acids, and Boswellia Serrata.
Notable Studies
1. Clinical trials on pain lowering effect of ginger: A narrative review
A 2020 review of clinical trials suggested that ginger might be effective at lowering various types of pain, including muscle soreness and osteoarthritis knee pain. While the paper pointed out the need for more human studies to determine the effective dosage of ginger for pain relief, the general recommended dosage is 1-3 g per day.
2. Boswellia for Osteoarthritis
This paper looked at various randomized controlled trials and studies that investigated Boswellia’s effects on joint pain among other health parameters. Based on their findings, the paper suggested that Boswellia Serrata can significantly diminish pain and improve joint function in people with osteoarthritis.
5. They Improve Athletic Performance & Recovery
For athletes and fitness enthusiasts, joint health is crucial for optimal physical performance, post-exercise recovery, and athletic longevity. If you want to perform at your best, have as little downtime as possible, and reduce the risk of injuries, joint supplements can be highly beneficial.
Curcumin, for example, can reduce post-workout muscle soreness and shorten your recovery times. Glucosamine, chondroitin, and MSM assist in protecting and healing your cartilage from wear and tear of regular exercise, prolonging longevity and the optimal function of your joints.
Related:
Notable Evidence
1. Effects of curcumin supplementation on sport and physical exercise: a systematic review
A 2021 systematic review looked at 11 scientific papers that investigated the benefits of curcumin, the main active compound in the Indian spice turmeric, on physical exercise and recovery.
They found evidence that curcumin reduces inflammation, oxidative stress, and muscle pain and damage, as well as improving physical recovery and performance, and enhancing psychological and physiological responses to exercise.
Not only that, but the researchers found curcumin to be safe, with no major side effects reported in the 11 papers that were analyzed.
2. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise
This 2011 clinical trial from the Journal of Sports Science and Medicine investigated possible benefits of omega-3 fatty acids on post-workout soreness and inflammation.
They took a group of men and women who at first, did intense bicep curl exercises after 14 days of omega-3 restriction. In the next phase, they did the same exercise, but this time, after 7 days of taking 3,000 mg of omega-3 fatty acids per day.
The study results showed that omega-3s reduced muscle inflammation and soreness. The researchers noted that omega-3 supplementation can be beneficial for athletic recovery after high-intensity exercise.
6. They Help to Protect Your Connective Tissues
Even if you are perfectly healthy and do not currently experience joint problems, your bones and joints still experience a degree of wear and tear with age and daily movement. This includes:
- Cartilage breakdown. Cartilage is a soft cushioning tissue covering the ends of your bones, ensuring smooth joint movement. With constant movement throughout life, this tissue gradually wears down, which can eventually lead to friction and joint pain when moving.
- Less synovial fluid produced. This fluid acts as shock absorber and lubricates your joints to prevent friction and promote smooth movement. Synovial fluid production tends to go down with age, which may result in symptoms such as stiffness and joint aches.
- Inflammation. Ongoing low-grade inflammation eventually takes its toll, contributing to conditions such as osteoarthritis.
The good news is that joint supplements help combat all of these problems, and more. They offer short-term benefits such as pain reduction and improved mobility, but they also protect your connective tissues for optimal lifelong joint function.
Hyaluronic acid supports your joints’ shock absorption when running, for example. In addition, compounds like glucosamine, chondroitin, and collagen are integral parts of your connective tissues, and they may exert protective effects when supplemented.
Notable Evidence
Effects of Glucosamine and Chondroitin Sulfate on Cartilage Metabolism in OA: Outlook on Other Nutrient Partners Especially Omega-3 Fatty Acids
A 2011 research paper published in the International Journal of Rheumatology discussed the potential benefits of glucosamine, chondroitin, omega-3s, and other commonly used joint supplements on protecting cartilage and joint structure in the context of OA, especially when these supplements are used in combination. The author of this scientific paper explained two potential ways joint supplements may support your connective tissue health in the long run:
- Glucosamine, chondroitin, hyaluronic acid, and some other joint health ingredients are natural components of our joint cartilage and synovial fluid. When supplemented, they may encourage protection and repair of joint tissues.
- Joint supplements’ anti-inflammatory properties can slow down destructive inflammatory processes in the cartilage.
7. They Are A Natural Alternative to Synthetic Drugs
Here at Supplements in Review, we are proponents of natural supplements. The unique benefit of natural joint supplements is that they are generally safe and healthy for daily use.
Many people who take joint supplements report improvements in their pain, function, and overall quality of life without experiencing major side effects. These natural supplements can be taken without the fear of experiencing withdrawal symptoms or harsh side effects that are sometimes linked to synthetic drugs.
With that being said, for severe joint issues, you should consult with your physician about the best course of action, which may include pharmaceutical medications.
8. They May Support Bone Health
Some joint supplements, such as vitamin D, not only reduce inflammation that is a key contributor to joint pain and degradation, but they also enhance bone strength, which is directly connected to your joint strength.
By supplementing a high-quality joint supplement, you are giving your body the immediate benefits of experiencing a relief from joint discomfort, as well as improved overall joint and bone health.
Bone health and joint health are two sides of the same coin. Taking care of one means taking care of the other, as well!
Notable Evidence
1. The Effect of Vitamin D on Bone and Osteoporosis
This study review from 2011 looks at serious consequences of vitamin D deficiency on bone health, as well as benefits to bone integrity and structure from vitamin D supplementation.
How to Maximize Benefits of Joint Supplements
A lifestyle consisting of a healthy sleep schedule, exercises that are easy on your joints, and maintaining optimal body weight through calorie control is how to maximize benefits of your joint supplements.
Simple, actionable habits you can start incorporating to improve your joint health and reduce discomfort include:
- Stretching.
- Regular sunshine exposure as a source of natural vitamin D.
- Taking cold showers or doing cold exposure to lower joint inflammation.
Related: Boosting Joint Health Improvement Through Supplements
FAQs
When should I take joint supplements?
Joint supplements are best taken with the first meal of the day and a glass of water. Some of them, such as glucosamine, MSM, and chondroitin, also work when taken on an empty stomach, but this may increase the risk of stomach upset in sensitive individuals.
Is it OK to take glucosamine every day?
Generally speaking, it is perfectly OK to take glucosamine every day for healthy individuals. This compound is naturally occurring in the body and studies show supplementation to be safe, as long as you stick to dosage recommendations of maximum 3,000 mg per day.
Who should not take joint supplements?
Joint supplements are unlikely to cause side effects, but people with allergies to certain ingredients, such as shellfish, should avoid joint supplements like glucosamine derived from shellfish. Those who are on blood thinning drugs or have a health conditions should always speak to their doctor before taking joint supplements. There are certain joint supplements such as turmeric that can interact with some medications. Joint supplements are also not recommended to children and pregnant or breastfeeding women. Generally speaking,
How fast do joint supplements work?
The time it takes for joint supplements to work, or exert their benefits, depends on the type of joint supplement you take. For example, glucosamine, chondroitin, MSM, and omega-3 fatty acid supplements might take several weeks to work, whereas Boswellia Serrata, curcumin, and hyaluronic acid might start exerting their benefits within the first week of supplementation.
How long can you take joint supplements?
Most joint supplements that are high-quality and well-studied are safe and healthy for daily use. If you want, you can take 2 weeks off from taking joint supplements every 2-3 months, but this is generally not seen as necessary.
What supplements repair joints?
Supplements such as glucosamine, chondroitin, MSM, hyaluronic acid, and type-II collagen are known for repairing, supporting, and protecting joint tissues such as cartilage and synovial fluid.
References
- Zhu X, Sang L, Wu D, Rong J, Jiang L. Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res. 2018 Jul 6;13(1):170. doi: 10.1186/s13018-018-0871-5. PMID: 29980200; PMCID: PMC6035477.
- http://www.ghrnet.org/index.php/ijo/article/view/745/862
- Mohammed A, He S. A Double-Blind, Randomized, Placebo-Controlled Trial to Evaluate the Efficacy of a Hydrolyzed Chicken Collagen Type II Supplement in Alleviating Joint Discomfort. Nutrients. 2021 Jul 18;13(7):2454. doi: 10.3390/nu13072454. PMID: 34371963; PMCID: PMC8308696.
- Paultre K, Cade W, Hernandez D, Reynolds J, Greif D, Best TM. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review. BMJ Open Sport Exerc Med. 2021 Jan 13;7(1):e000935. doi: 10.1136/bmjsem-2020-000935. PMID: 33500785; PMCID: PMC7812094.
- Gupta I, Parihar A, Malhotra P, Singh GB, Lüdtke R, Safayhi H, Ammon HP. Effects of Boswellia serrata gum resin in patients with ulcerative colitis. Eur J Med Res. 1997 Jan;2(1):37-43. PMID: 9049593.
- Rondanelli M, Fossari F, Vecchio V, Gasparri C, Peroni G, Spadaccini D, Riva A, Petrangolini G, Iannello G, Nichetti M, Infantino V, Perna S. Clinical trials on pain lowering effect of ginger: A narrative review. Phytother Res. 2020 Nov;34(11):2843-2856. doi: 10.1002/ptr.6730. Epub 2020 May 20. PMID: 32436242; PMCID: PMC7754412.
- Wang Z, Singh A, Jones G, Aitken D, Laslett LL, Hussain S, García-Molina P, Ding C, Antony B. Boswellia for osteoarthritis. Cochrane Database Syst Rev. 2022 Oct 13;2022(10):CD014969. doi: 10.1002/14651858.CD014969. PMCID: PMC9558225.
- Jouris KB, McDaniel JL, Weiss EP. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011 Sep 1;10(3):432-8. PMID: 24150614; PMCID: PMC3737804.
- Lips P, van Schoor NM. The effect of vitamin D on bone and osteoporosis. Best Pract Res Clin Endocrinol Metab. 2011 Aug;25(4):585-91. doi: 10.1016/j.beem.2011.05.002. PMID: 21872800.
Leave a Reply