Exploring Natural Joint Supplements for Osteoarthritis Relief

Joint supplements offer an effective and safe osteoarthritis (OA) relief, including from symptoms like pain, stiffness, and loss of function.

What’s more, these products give your body the building blocks to protect and maintain joint health in the long run—reducing the risk of OA worsening.

As with all supplements, you have two types of joint care formulas: synthetic and natural. Sometimes, they can have the identical biological structure and the differences can be virtually non-existent.

However, while natural doesn’t always mean safer or more effective, some people have their reasons for avoiding synthetic supplements.

I wrote today’s SiR piece with the latter group in mind. If you want to find out what the most effective and safe natural joint supplements are, make sure to read on!

How Natural Joint Supplements Work for Osteoarthritis

Natural joint supplements are not proven to work for everyone, but studies suggest they provide osteoarthritis relief in several ways. Four, in particular, stand out:

1. Inflammation reduction. Inflammation is one of the main drivers of osteoarthritis symptoms such as stiffness, pain, and swelling. Joint supplements can combat inflammation by targeting enyzmes, proteins, and other molecules that are pro-inflammatory and blocking their activity.¹ In doing so, these natural products tackle a number of problems at once, often resulting in relief from multiple symptoms of OA.
2. Joint protection. Certain supplements may protect your cartilage from breakdown. Cartilage is a tissue cushioning your joints, helping with smooth and pain-free movement. It can wear down with age, daily impacts, and injuries, which worsens OA symptoms.
3. Pain relief. Joint supplements can relieve pain by reducing pain signaling, or by inhibiting certain factors from causing pain, such as inflammatory molecules.
4. Mobility support. Joints have a fluid known as synovial fluid. It absorbs impacts and lubricates your joints. Certain supplements might support the quality and production of your synovial fluid, which, in turn, promotes free movement.

Let’s explore each one in more detail and respective joint supplements that can help.

Curcumin & Omega-3s for Inflammation

Curcumin is a molecule from turmeric—a plant commonly used as spice in Indian cuisine. As one of the main active components of turmeric, curcumin is shown to have potent anti-inflammatory properties.

Some of the ways curcumin is suggested to work are by regulating inflammatory pathways in the body such as NF-kB, as well as by blocking inflammation-promoting enzymes such as COX-2.²

The anti-inflammatory effects of curcumin may even rival those of pharmaceutical drugs.³

Another common joint supplement for osteoarthritis relief and inflammation reduction is omega-3s, usually from fish oil or algae oil. Omega-3s, mainly EPA and DHA, are shown to inhibit inflammation in their own way—including by blocking pro-inflammatory eicosanoids and cytokines.^{4 5}

Together, curcumin and omega-3s may provide synergistic anti-inflammatory benefits for a natural and osteoarthritis relief.

Glucosamine and Collagen for Joint Protection

Glucosamine and collagen are both naturally occuring molecules in our body. Both play an important role in maintaining the health, structure, and function of your joints.

Glucosamine is typically derived from shellfish, whereas collagen is extracted from beef, pigs, or fish.

Supplementing these natural ingredients may help your joints with building and maintenance of joint tissues. The evidence behind these compounds is mixed, however…

While glucosamine and collagen are both suggested to inhibit some symptoms of osteoarthritis, including pain and loss of joint function, they also work behind the scenes to promote long-term joint health by providing essential building blocks for your joint structure.⁶

Boswellia Serrata for Pain Relief

Boswellia Serrata is a shrub native to India. From Boswellia’s shrub is derived frankincense, also known as Indian Frankincense. This resin is known to having medicinal properties, especially when it comes to treating osteoarthritis symptoms.

Boswellia acts as a natural analgesic, reducing pain and stiffness in OA. Its ability is so potent that it is classified as phytopharmaceutical in Europe. Boswellia’s anti-inflammatory effects pair well with other ingredients in this article, including curcumin and omega-3s.⁷

Chondroitin for Mobility

Chondroitin is a natural constituent of your cartilage. It plays a role in joint hydration and lubrication—promoting smooth movement. Chondroitin levels might go down as you age, potentially contributing to symptoms such as joint pain, creaking, and stiffness when moving.

The good news is that chondroitin supplements have been shown as natural and safe, and some studies suggest they help reduce osteoarthritis symptoms, including pain and immobility.⁸ While evidence is inconclusive and mixed, chondroitin seems like a promising compound for helping you move free.

Further Reading:

• Exploring Joint Supplements for Effective Osteoarthritis Relief
• Exploring Supplements Role in Osteoarthritis Relief
• Exploring the Impact of Joint Supplements on Senior Osteoarthritis Relief
• Tailoring Joint Supplement Regimens for Advanced Osteoarthritis Management
• Joint Supplements for Active Seniors With Osteoarthritis

References

1. Knights AJ, Redding SJ, Maerz T. Inflammation in osteoarthritis: the latest progress and ongoing challenges. Curr Opin Rheumatol. 2023 Mar 1;35(2):128-134. doi: 10.1097/BOR.0000000000000923. Epub 2022 Dec 22. PMID: 36695054; PMCID: PMC10821795 ↩︎
2. Peng Y, Ao M, Dong B, Jiang Y, Yu L, Chen Z, Hu C, Xu R. Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Des Devel Ther. 2021 Nov 2;15:4503-4525. doi: 10.2147/DDDT.S327378. PMID: 34754179; PMCID: PMC8572027. ↩︎
3. 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. ↩︎
4. Jiang J, Li K, Wang F, Yang B, Fu Y, Zheng J, Li D. Effect of Marine-Derived n-3 Polyunsaturated Fatty Acids on Major Eicosanoids: A Systematic Review and Meta-Analysis from 18 Randomized Controlled Trials. PLoS One. 2016 Jan 25;11(1):e0147351. doi: 10.1371/journal.pone.0147351. PMID: 26808318; PMCID: PMC4726565. ↩︎
5. Farjadian S, Moghtaderi M, Kalani M, Gholami T, Hosseini Teshnizi S. Effects of omega-3 fatty acids on serum levels of T-helper cytokines in children with asthma. Cytokine. 2016 Sep;85:61-6. doi: 10.1016/j.cyto.2016.06.002. Epub 2016 Jun 9. PMID: 27288633. ↩︎
6. 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. ↩︎
7. Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther. 2020 Jul 17;20(1):225. doi: 10.1186/s12906-020-02985-6. PMID: 32680575; PMCID: PMC7368679. ↩︎
8. Singh JA, Noorbaloochi S, MacDonald R, Maxwell LJ. Chondroitin for osteoarthritis. Cochrane Database Syst Rev. 2015 Jan 28;1(1):CD005614. doi: 10.1002/14651858.CD005614.pub2. PMID: 25629804; PMCID: PMC4881293. ↩︎