Natural Joint Supplements: The Beginner’s Guide

Are you suffering from joint pain or stiffness? Do you have recurring injuries? This Supplements in Review guide is here to help.

Natural joint supplements offer a safe and effective way of improving your joint health. They not only enhance your daily comfort and movement but also support long-term joint function.

The problem is, there are many products out there that are either ineffective, or cause negative side effects. Another problem is that the quality of natural joint supplements varies between brands.

So, if you are looking to avoid wasting money, you need to be careful about which supplements to go for and which to avoid.

• This science-backed guide was created to make your life easier. It contains everything you need to know about natural joint supplements, including how they work, what effects you can expect from them, how they compare to synthetic supplements, recommended high-quality brands, and more.

Feel free to post your questions and comments at the end of this article.

Benefits of Natural Joint Supplements

There are numerous advantages of using natural joint supplements, whether you’re someone suffering from joint discomfort, or looking to maintain optimal joint health, or wanting to support joint recovery from training or an injury.

Benefits include:

• Less inflammation. One of the main advantages of joint supplements is that they naturally inhibit pro-inflammatory processes in the body, reducing pain, swelling, and connective tissue destruction in the process.
• Discomfort relief. Certain joint supplements, like curcumin and Boswellia Serrata, relieve specific pathways in the body that influence pain and stiffness.
• Supporting cartilage. Glucosamine and chondroitin are two well-known natural joint supplements for protecting and repairing cartilage, rubbery tissue at the end of bones in joints that ensures smooth movement.
• Increased mobility. By reducing discomfort and inflammation in your joints, certain supplements contribute to enhanced flexibility and range of motion.
• Healthy for daily use. The risk of negative side effects is very low with researched natural joint supplements.
• Whole-body wellness. The anti-inflammatory and antioxidant activity of joint supplements also supports the function of your brain, immune system, and the heart.

Perhaps the biggest benefit of natural joint supplements is that they can be used on their own to promote pain-free and agile movement, but also augment the results of traditional treatments and therapies for various joint conditions.

Ingredients in Natural Joint Supplements

Ingredients make or break a product. You can have a natural joint supplement with research-backed ingredients in optimal dosages, or you can have one that contains under-researched compounds in low amounts.

More often, however, a joint supplement will be something in between—having a few good ingredients but some of them underserved.

This is why it is key to understand the best ingredients to look for in joint supplements and their effective and safe dosage range. When you know this, you will be able to tell whether a supplement is legitimate or not just by looking at its label.

With that in mind, here I list some of the most studied ingredients in natural joint supplements.

• Curcumin

Curcumin is an anti-inflammatory compound found in the Indian spice turmeric. It is known for blocking enzymes and pro-inflammatory cytokines such as cyclooxygenase-2 (COX-2) and 5-LOX. In doing so, curcumin has been shown to relieve swelling, stiffness, and joint pain to a similar extent as some anti-inflammatory drugs (NSAIDs).²

Optimal dosage is between 200-1500 mg of curcumin extract per day, depending on the brand and formulation. Higher doses are needed with generic curcumin extracts because curcumin by itself is poorly absorbed. This is why some brands use proprietary methods of enhancing curcumin’s bioavailability (Meriva®, CurcuWIN®), or add a black pepper extract alongside curcumin to enhance its absorption.

• Chondroitin

Chondroitin is another naturally occurring compound in the body known as a glycosaminoglycan. You’ll often see it paired with glucosamine due to their potentially synergistic benefits on reducing joint pain and stiffness.

Chondroitin works by improving cell hydration in cartilage, a rubbery tissue that cushions your joints for smooth movement. Chondroitin may also enhance regeneration of cartilage and connective tissues, along with blocking inflammatory molecules such as Interlukin-1 (IL-1) which slows down the breakdown of joint tissue and progression of joint conditions like osteoarthritis.

While there are some studies showing no benefit from chondroitin supplementation, this compound is generally accepted in the joint health community as very safe and healthy for supporting long-term health and function of joints.⁴

Optimal dosage for chondroitin is between 800-1200 mg per day.

• Boswellia Serrata

Boswellia Serrata (Indian Frankincense) is a gum resin with potent anti-inflammatory and anti-cancer properties. It blocks a pro-inflammatory enzyme known as 5-Lipoxygenase as well as the pro-inflammatory protein NF-kB, which results in less joint pain and immobility.⁷ It may only take a week to notice its effects.

Boswellia’s optimal dosage is between 1800-3600 mg per day. Higher doses seem to produce a more potent pain relieving and anti-inflammatory effect. In cases of branded Boswellia supplements such as AprèsFLEX^TM which contain higher amounts of Boswellia’s active compounds, the recommended dosage is 100-250 mg, once per day.

• Type-II Collagen

Type-II collagen is a protein and a component of cartilage. Supplementation has been shown to relieve autoimmune conditions and joint pain linked to osteoarthritis (OA). ⁹

It is generally considered a safe and healthy supplement. However, since a small part of type-II collagen gets metabolized into oxalate in urine, this supplement is not recommended for people who’re prone to oxalate kidney stones.

Optimal dosage for type-II collagen is 40 milligrams per day for joint pain and arthritis symptoms. However, if looking to support joint health and structural integrity, the recommended dosage is vastly higher at 10 grams per day.

• Selenium

Selenium is an essential mineral needed for the production of antioxidants like glutathione. It has protective effects on your joint tissues. ¹¹

It’s crucial to take selenium in recommended amounts. This is one of those cases where too much of an otherwise healthy and essential nutrient can be harmful for your health.

The optimal selenium dosage is 200-300 micrograms per day (from food and supplements in total).

Natural Joint Supplements for Arthritis

If you are dealing with arthritis, natural joint supplements can provide major relief and support. They target both the symptoms, and underlying causes of the condition.

Here are key ways how they can help:

• Reducing arthritis inflammation processes. Supplements with anti-inflammatory effects provide relief from pain, swelling, and stiffness.
• Protecting from damage. Supplements like glucosamine and chondroitin repair and strengthen your cartilage that cushions your joints. This helps to delay or even prevent the progression of joint tissue breakdown over time.
• Discomfort relief. Joint supplements like MSM have a direct analgesic effect. This may, in turn, reduce the need for arthritis drugs.
• Improved mobility. By reducing inflammation and swelling, certain supplements can improve your joint function. This results in smoother and more comfortable movement during daily activities.
• Healthy for daily use. Compared to some aggressive medications, natural joint supplements can offer a safe and healthy alternative for managing arthritis symptoms without causing side effects. Of course, for severe cases, it is important to check with your physician about the best treatment route.

How Natural Joint Supplements Work

Understanding how natural joint supplements work is key to appreciating their benefits.

• Anti-inflammatory action. Many joint problems stem from ongoing inflammation. Ingredients like omega-3s and turmeric inhibit enzymes and proteins that trigger and promote this inflammation, leading to a relief from aches.
• Structural support. Joint supplements contribute to the formation of connective tissues. By enhancing structural integrity of your joints, they protect from damage caused by daily stresses.
• Reducing pain sensation. MSM and Boswellia can provide pain relief without the side effects of harsh drugs.
• Antioxidant support. Oxidative stress causes damage to integral joint tissues over time. Supplements such as green tea extract combat this process by bolstering your body’s antioxidant defenses.
• Lubrication enhancement. Hyaluronic acid, chondroitin, and glucosamine are often included in natural joint supplements for their ability to enhance hydration and lubrication of joint tissues, which prevents friction and promotes smooth movement.

Each joint supplement ingredient targets your joint health from a different angle. This is why the most effective joint formulas are also the most comprehensive ones—combining multiple ingredients for holistic benefits.

Choosing the Best Natural Joint Supplements

Picking a joint supplement that will give you real results involves more than just ordering the first high-rated product you find.

For a natural joint supplement to be truly worthy of our money and time, it needs to meet the following criteria:

• Fits your goals. Do you have chronic inflammation? Perhaps you only occasionally get joint pain? Are you a healthy person who just wants to protect your long-term joint health? Are you an athlete looking to recover quickly from training and injuries? Different supplements target different areas of joint health. The first and most important step is determining what your main problem is and, from there, look for a supplement with corresponding benefits.
• Studied ingredients. Look for ingredients in a joint supplement that are obviously natural, but also ones that have clinical backing in terms of effectiveness and safety. It is also important to make sure the dosages of these ingredients are within the optimal limits.
• Quality and purity. The best joint supplements use premium ingredients with a minimal number of fillers. They are also typically produced in cGMP and FDA-approved facilities. Some brands may even go as far as providing you third-party testing certifications to prove their product is healthy, effective, and free of any harmful substances.
• Devoid of common allergens. This is self-explanatory. Always read the product label to see if it contains any ingredients you may be allergic or intolerant to.

You should start by having up to 5 favorite joint supplements. Once you narrow down to your top 3 choices, do a comparative analysis of their ingredients and dosages, as well as brand reputation, to decide your final pick.

Risks and Side Effects of Natural Joint Supplements

Generally speaking, natural joint supplements are extremely safe. They are unlikely to cause major side effects in most people.

Of course, as with any supplement, there is a possibility of side effects, depending on the ingredients, dosage, your unique medical history, and lifestyle factors.

Gastrointestinal upset is one of the more common minor side effects. It can often be avoided by taking a supplement with a meal.

If you fall into any of the following groups, check with your doctor before taking joint supplements:

• Taking medication. Drugs such as blood thinners can interact with curcumin and other joint supplements that are known to thin the blood, which could potentially increase the risk of bleeding.
• Have an autoimmune condition or an allergy. In very rare cases, some supplements may worsen autoimmune symptoms.
• Pregnant or breastfeeding.

Comparing Natural vs Synthetic Joint Supplements

Natural joint supplements offer a healthy and sustainable way of enhancing your joint health and function. Their main advantage is that they can be used long-term, with benefits sometimes increasing the longer you take them. The risk of side effects with them is low and are generally a great option if you have mild to moderate joint problems.

Synthetic joint supplements do not always mean more risky or harsh. In fact, MSM, which is naturally found in our body, plants, and animals, can also be made in a lab. More often, it’s the dubious synthetic fillers in joint supplements that should be avoided, such as titanium dioxide, which is known to be potentially harmful in the long run. With that said, one downside of synthetic supplements is that they might have a higher environmental impact.

Natural Joint Supplements for Athletes

Athletes put their joints under constant stress. Over time, this can take its toll and lead to decreased performance, slow recovery, more frequent injuries, and chronic pain. Joint supplements work to delay and prevent this damage, as well as enhance your performance and recovery.

They help by:

• Reducing soreness. Hard training elevates inflammation and soreness, impacting your performance and recovery times. Joint supplements such as curcumin and omega-3s combat this inflammation to reduce the downtime between your training sessions.
• Bolstering resilience to repetitive impact. Intense athletic workouts can wear down your cartilage over time. Joint supplements such as glucosamine and chondroitin repair and maintain cartilage for improved athletic longevity.
• Enhancing mobility. Being flexible and having a wide range of motion is essential for not just performing at your peak as an athlete, but also to reduce the risk of injuries. Natural joint supplements such as hyaluronic acid help in this area by improving joint lubrication, allowing for smoother movement and greater mobility.

Needless to say, aways make sure a product is free of banned substances.

Can Natural Joint Supplements Improve Mobility

Mobility is of massive importance for our quality of life. It helps us perform daily activities without pain or restriction. Natural joint supplements can preserve and enhance your mobility, especially if you have joint discomfort or are at risk of developing joint problems.

The three main ways in which natural joint supplements improve your mobility are:

1. Reducing swelling, pain, inflammation, and stiffness, as well as protecting from long-term connective tissue damage.
2. Lubricating joints for smoother movement and wider range of motion.
3. Supporting the function of cartilage in reducing friction between joints.

Companies That Sell Natural Joint Supplements

The joint supplement market is vast. This makes it important to choose carefully a supplement which will give you a bang for your buck; or, in other words, concrete and lasting results without negative side effects. Key criteria to consider when choosing a supplement are company transparency, reputation, ingredient quality and research, and ingredient dosages.

Below I list some of the most well-known and reputable companies that sell natural joint supplements. Keep in mind that I am not affiliated with any of these companies—I have no relationship with them. These are my personal recommendations based on what I’ve seen and researched.

• NOW Foods: This is one of the biggest supplement brands that offers solid quality formulas at affordable price ranges.
• GNC: It has a couple of effective and well-researched natural joint supplements in their range.
• Garden of Life: They focus on natural, grass-fed, non-GMO joint formulas with organic ingredients.
• Thorne: A high-end brand known for developing premium joint health products with patented ingredients.

For a more in-depth look into specific joint supplements I recommend, please see my complete joint supplement guide.

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