Supplement Buying Guide

Finding a supplement that works and is worth the money can seem like an impossible challenge.

With so many options on the market, you can get frustrated trying to figure out what works and what is a waste.

I’ve made this supplement buying guide to try and simplify the search for you—to help you find the right supplement that works.

In this guide, I’ll focus on joint supplements specifically. However, the criteria you’ll see in this article can be applied to any other category—whether that’s multivitamins, nootropics, or pre-workout supplements.

If you have any questions, feel free to post them at the bottom of this article, or contact me directly.

Ready to dive in?

Choosing the Right Joint Supplements

To choose the right joint supplement, you first need to determine what is your biggest problem. Is it joint pain?

Is it loss of mobility with age? Is it injury prevention and exercise recovery? Is it protecting long-term joint health and reducing the risk of developing a condition later on?

• There are joint supplements that can help with all of the above, and there are those that focus on certain areas more than others.

Once you have the answer, you need to consider any health conditions or medications. For example, if you take a blood thinner, you need to check each ingredient in the joint supplement for potential interactions, such as high-dose curcumin. A quick search online gives you an answer, but you should always ask your physician first.

Once you know what your goal is and what ingredients to avoid if you have any health condition or are on meds, you will be able to proceed to the next step.

Guide for Buying Joint Supplements

After you have determined your goals, it’s time to look for joint supplements that address these goals. Did you already find a supplement you are interested in?

If not, no worries, I will recommend some reputable and highly rated joint supplement companies at the bottom of this post, click here to skip to that section.

But if you already have a particular supplement in mind, here’s your next step…

Ingredient label

The first and most important step when looking at a joint supplement is to read the label. Does it contain all the necessary regulatory information on it? Does it list all the ingredients clearly, as well as their dosages?

A joint supplement with natural ingredients is generally healthier for daily use than one filled with synthetics.

Did you know? If a supplement contains ingredients mixed together as a single dose, this is a proprietary blend. A proprietary blend hides individual ingredient doses on the label, so you don’t know how much of each ingredient is in the supplement, only their combined amount. This is a red flag in most cases.¹

Research-Backing

I cannot overstate the importance of clinical evidence. The majority, if not all, of the ingredients in a supplement need to have at least some human studies supporting the manufacturer’s promises and claims. You can simply type the name of an ingredient+NCBI in your internet search to find studies on it.

User Reviews

I am not a proponent of relying on other people’s “testimonials”, because they can easily be faked. That said, user reviews can play an important part in making your decision about a supplement. They can give you a general idea about how supplement may work for you, and most importantly, if it’s a scam or not.

Check Amazon, iHerb, forums, Reddit, and social media for opinions. Avoid manufacturer’s websites when possible because those reviews could potentially be moderated. Avoid supplements that have too many negative reviews.

Understanding Efficacy of Joint Supplements

Efficacy of your joint supplement depends on a number of factors, including:

1. Ingredient choice. Ingredients need to be backed by science as effective and safe.
2. Ingredient dosage. Even the most studied ingredient isn’t effective if it’s underserved.
3. Your consistency in taking the supplement correctly. Ensure lasting and stable effects.

The first two factors are important when choosing the right joint supplement for you. The third factor is important once you start taking it.

You may also consider a fourth factor in this case—the time it takes until you start noticing benefits. Many people give up after only a week or two of taking a joint supplement.

They don’t realize that just as joint problems take months or years to develop and come to the surface, so do the benefits of joint repair, mobility enhancement, and inflammation reduction. Once you start taking the supplement, make sure to give it at least a month before evaluating your experience.

Let’s now look at what ingredients are actually evidenced as effective for joint health and function.

Ingredients to Look for in Joint Supplements

Here are the most common, science-backed joint supplement ingredients:

• Glucosamine. This is a naturally occurring compound in your body. Supplementing glucosamine helps to maintain and repair cartilage, a rubbery tissue that cushions your joints. It also has mild anti-inflammatory and pain-relieving effects. ²

• Chondroitin. This is another component of your cartilage, as well as skin and bones. People often take it with glucosamine due to their synergistic benefits on joint protection and pain relief. Chondroitin, specifically, helps to retain water in cartilage, improving your joint elasticity and shock absorption in the process.³

• Omega-3 Fish Oil. Omega-3 fatty acids (particularly EPA and DHA) are key for joint health and recovery, as well as reducing swelling caused by inflammation. They offer a range of protective benefits for your body and mind.⁴ I recommend algae omega-3 oil over fish oil because of superior purity.

• MSM (methylsulfonylmethane). This is a sulfur molecule existing in your body, animals, and plants. Supplementation has been suggested to reduce inflammation and swelling, improve joint flexibility, and enhance your body’s defense systems through glutathione for long-term joint protection.⁵

• Turmeric (Curcumin). Turmeric is one of the healthiest spices in the world. Its anti-inflammatory properties can relieve joint pain, sometimes to a similar extent as pharmaceutical drugs.⁶

• Boswellia Serrata. Boswellia is also known as Indian Frankincense, and it’s widely used to relieve pain and stiffness. It does this by blocking NF-kB and 5-LOX among other inflammatory molecules in your body.⁷

• Hyaluronic Acid. Hyaluronic acid (HA) is a compound present in high amounts in your eyes, skin, and joints. It plays a role in joint lubrication, cartilage protection, and pain management. HA injections are the most effective route at improving joint pain and function but oral supplements have been shown to be effective to some extent, as well.⁸

• Ginger. Ginger is a spice known for relieving nausea and being anti-inflammatory. These properties make it a great addition to any joint supplement. Research shows it may combat symptoms of osteoarthritis (OA).⁹

• Green Tea Extract. Green tea extract is packed in epigallocatechin gallate (EGCG), an antioxidant and anti-inflammatory molecule that protects your joints from daily wear and tear, and can even relieve inflammation.¹⁰

• Cissus Qundrangularis (Veld Grape). This plant is known for aiding bone growth and improving joint function in athletes. Animal evidence shows Cissus Qundrangularis even has natural painkiller activities, but we need more human studies to confirm.^{11 12}

• Type-II Collagen. This is a protein that makes up a major part of your cartilage. The main benefits of Type-II collagen is a reduction in joint pain, especially in the context of arthritis.¹³

Price & Brand Comparison of Joint Supplements

Before I start comparing joint supplement prices, I want to highlight some important criteria you should follow when comparing different brands.

You’ll come across vastly differently priced products when you search online. This is due to factors such as ingredients, dosages, brand reputation, and overall quality. Here are a few tips to help you make an informed decision:

• More effective tends to be more expensive. While there are exceptions, you will generally need to fork out more for a product with proven, organic ingredients that are of premium quality (e.g. patented compounds), compared to a product that contains generic ingredients and in smaller amounts.
• Bulk buying. If you are sure that a product will give you great results, you may want to consider buying in bulk. Oftentimes, buying in higher quantities drives the cost per dose down significantly. Another similar option is to subscribe to regular deliveries.
• Formula complexity. A more comprehensive ingredient profile with omega-3s, curcumin, glucosamine, chondroitin, and other synergistic ingredients is more convenient and more effective than taking one of these compounds on their own, but it is also typically more expensive.
• Brand authority. Reputable brands with a proven track record might charge more than low-end or less known brands. In exchange for this higher price tag, you’re getting an assurance of quality, safety, and transparency.
• Price per serving. Always look first at the price per serving rather than the overall product cost. A supplement that costs more but contains more serving might be a superior choice to the one that costs less at face value but is actually more expensive per daily serving due to having fewer servings.

Okay, with these tips in mind, let’s have a look at some of the most popular joint supplements and their prices.

Glucosamine

1. NOW Foods Glucosamine: 2000 mg of glucosamine HCl per serving (contains shellfish), recommended value for money option, available on iHerb and Amazon. The price is $18.36 per bottle (180 capsules, 90 servings) on iHerb.
2. Doctor’s Best Vegan Glucosamine with GreenGrown® Glucosamine: 1500 mg of glucosamine HCl per serving, recommended vegan option and for those with shellfish allergies, available on iHerb, Amazon, and The Vitamin Shoppe among others. Price at iHerb is currently at $14.73 per bottle (180 capsules, 90 servings).
3. Thorne Glucosamine & Chondroitin: 500 mg of glucosamine sulfate with added 250 mg of chondroitin sulfate (bovine) per serving, available on Amazon and iHerb. This is the priciest option at $35 per bottle (90 capsules, 90 servings) on iHerb.

Chondroitin

The three reputable chondroitin brands I recommend include:

1. BulkSupplements Chondroitin Sulfate: 750 mg of chondroitin sulfate per serving, the best value for money option, pure chondroitin powder with no additives or other ingredients, available on Amazon and Bulk Supplements’ website. A 100 g pouch costs $18.96 on the official website.
2. NOW Foods Chondroitin Sulfate (bovine cartilage): 1200 mg of chondroitin sulfate per serving, the best high-dosed option, available on iHerb and Amazon. The price on iHerb is currently $23.26 per bottle (120 capsules, 60 servings).

MSM

MSM has a variety of high-quality brands to choose from. These include LifeExtension, BulkSupplements, Lake Avenue Nutrition, and Jarrow Formulas. However, the two arguably most popular ones are:

1. Doctor’s Best MSM with OptiMSM: 1500 mg per serving, recommended high-quality MSM tablets also available as powder, the best value for money overall, available on iHerb and Amazon. On iHerb the tablet version costs $9.53 per bottle (120 tablets, 120 servings).
2. NOW Foods MSM: 3000 mg per serving, available on iHerb and Amazon. On iHerb it costs about $18 per bottle (200 tablets, 100 servings).

Curcumin

Curcumin quality can vary more drastically between brands than other joint supplements like glucosamine and chondroitin. Here is a comparative snapshot of curcumin supplements and their prices.

1. Doctor’s Best High Absorption Curcumin: 1000 mg per serving, available on Amazon and iHerb. On iHerb it costs $34.64 per bottle (120 capsules, 60 servings).
2. Thorne’s Meriva Curcumin Phytosome: 1000 mg per serving, recommended premium option, available on Amazon and iHerb. On iHerb it costs $57 per bottle (120 capsules, 60 servings).
3. NatureWise Organic Turmeric Curcumin: recommended budget option, available on Amazon and iHerb. On iHerb it costs $21.49 per bottle (180 capsules, 60 servings).

Boswellia Serrata

1. BulkSupplements Boswellia Serrata: 500 mg per serving (20:1 extract), the best value for money and overall option, available on Amazon and the official website. On the official website it costs $29.96 per pouch (500 grams, 1000 servings!).
2. NOW Foods Boswellia: 500 mg per serving standardized to contain a minimum of 65% boswellic acids, in MCT oil, recommended budget capsule option. It costs $15.62 on iHerb (90 softgels, 90 servings).
3. Thorne Research Boswellia Casperome® Phytosome: 350 mg per serving, recommended premium option, available on Amazon and iHerb. It costs $57 per bottle on iHerb (60 capsules, 60 servings).

Omega-3s

When it comes to fish oil, it’s best to avoid cheap brands. You want to make sure you’re getting high-quality, pure fish oil. With that said, I’m also adding one budget-friendly option to this list for those who aren’t able to afford anything better at the moment.

1. California Gold Nutrition: 640 mg of omega-3 fatty acids per serving, a budget-friendly option, $5.48 per bottle (100 soft gels, 50 servings) on iHerb.
2. NATURELO, Omega-3 Triglyceride Fish Oil: 1100 mg of omega-3s per serving, $44.95 per bottle (120 soft gels, 120 servings) on iHerb.
3. Nordic Naturals Ultimate Omega 2X, Lemon: 2150 mg of omega-3s per serving, one of the highest-potency fish oil supplements on the market, $83.26 per bottle (120 soft gels, 60 servings) on iHerb.

Vitamin D

1. NOW Foods Vitamin D3 High Potency: 10000 IU (250 mcg) per serving, $8.91 per bottle (120 servings) on iHerb.
2. LifeExtension Vitamins D & K with Sea Iodine: 5000 IU (125 mcg) per serving, $18 per bottle (60 servings) on iHerb.

Hyaluronic Acid

1. Doctor’s Best Hyaluronic Acid + Chondroitin Sulfate with BioCell Collagen: 100 mg of HA per serving, $15.58 per bottle (60 capsules, 30 servings) on iHerb.
2. NOW Foods Hyaluronic Acid with MSM: 100 mg of HA per serving, $23.26 per bottle (120 capsules, 60 servings) on iHerb.

Ginger

1. Bulk Supplements Ginger Root Extract Powder: 500 mg per serving, $26.96 per pouch (1000 servings) on the official website.
2. Nature’s Way Ginger Root: 1100 mg per serving, $13.88 per bottle (240 capsules, 120 servings)

Green Tea Extract

1. Life Extension Mega Green Tea Extract: decaffeinated 725 mg per serving (45% EGCG), $22.50 per bottle (100 vegetarian capsules, 100 servings) on iHerb.
2. NOW Foods EGCG Green Tea Extract: 400 mg per serving (50% EGCG), $18.36 per bottle (180 Veg capsules, 180 servings)

Pre-Formulated Brands

Here’s a look at some of the most popular brands of pre-made joint supplement stacks.

• Osteo Bi-Flex Triple Strength: Around $21 per bottle on Amazon (60 servings).
• Relief Factor: $93.95 for a one-time purchase on the official website (30-60 servings depending on usage).
• Kirkland Signature Glucosamine & Chondroitin: $24.96 per bottle (110 servings) on Walmart.
• GNC TriFlex: $39.99 per bottle (120 caplets, 30 servings) on GNC.
• Cosamin DS: $34.99 per bottle (108ct, 36 servings) on the official website.
• Schiff Move Free Advanced Plus MSM and Glucosamine: $24.29 per bottle (120 capsules, 40 servings) on Walmart.

For a more comprehensive look into different joint supplements and brands, see my comparative joint supplement analysis.

Finding Highest Quality Joint Supplements

Ensuring high-quality in a supplement is key for maximizing its safety and benefits. Here’s how you can identify top-notch products in a market flooded with options:

• Ingredient transparency. Yes, a supplement should have complete ingredient transparency, in other words, there should be no proprietary blends that hide ingredient dosages. You need to be able to see the amount of every single ingredient written clearly on the label.

• Certifications & Third Party Testing: Look for certifications on the product label from organizations such as USP (United States Pharmacopeia), NSF International, or ConsumerLab. These seals of approval indicate that the supplement has met strict purity and safety criteria.

• Manufacturer reputation: Research the brand behind the supplement, their history, and any information about their manufacturing processes and how they operate. The more concrete the information they provide, the more reliable they are likely to be.

• Clinical backing: Arguably the most important part of a supplement is its ingredients. If they are scientifically supported and included in evidence-backed dosages, then you likely have a great supplement in front of you.

Supplement Buying Guide for Joint Pain Relief

For joint pain relief, you need a supplement that will target pain directly as well as its causing factors. These include inflammation in joints, oxidative stress, structural damage, and poor lubrication.

Key ingredients with a proven track record of providing pain relief include:

• Glucosamine+Chondroitin. These provide a minor pain relief as well as enhancing cartilage protection and restoration.
• Omega-3s. Anti-inflammatory in nature.
• Curcumin. Has both direct pain relieving effects as well as indirect through inflammation relief, sometimes potentially matching the effectiveness of pain relief drugs.
• Boswellia Serrata. Blocks molecules that aggravate pain and stiffness in your joints.
• MSM. Boosts antioxidant activity in the body, protecting joint tissues from damage, along with reducing pain.
• Hyaluronic Acid. It aids the process of joint lubrication, ensuring smooth, pain-free movement.
• Type-II Collagen. It reduces inflammation and other symptoms of arthritis, which in turn, relieves pain and lack of mobility.

Joint Supplements Safety and Side Effects

Commonly used joint supplements are generally seen as safe and not likely to cause major side effects to healthy people.

However, if you’re taking any medications and/or suffering from a major health condition, avoid taking any supplements before talking to your doctor.

Determining Dosage of Joint Supplements

• Glucosamine: Between 1500-3000 mg of glucosamine sulfate per day.
• Chondroitin: 800-1200 mg of chondroitin sulfate per day.
• MSM: 3,000 mg of MSM per day, with or without food.
• Omega-3s: For general health purposes, 1 g of combined EPA+DHA omega-3s per day. For more severe joint health issues, it is recommended to take 2-3 g of EPA+DHA per day. DO NOT take omega-3 supplements if you are on blood thinning medications, as the combination can increase the risk of bleeding.
• Hyaluronic Acid: 120 mg of HA per day, with or without food.
• Curcumin (turmeric): 500-1,500 mg of curcumin per day if taking with a black pepper extract, or 400-1,000 if taking a Meriva^® formulation.
• Green Tea Extract: A green tea extract containing 100-200 mg of EGCG per day.
• Boswellia Serrata: 2400-3600 mg of Boswellia Serrata gum resin, or 100-250 mg if taking a patented Boswellia brand (e.g. 5-Loxin^TM, AprèsFLEX^TM).
• Collagen: 10 g of hydrolyzed collagen per day for joint and skin health, or only 40 mg per day for managing osteoarthritis. In both cases, it’s best to take collagen on an empty stomach.
• Gelatin: 2-5 g of gelatin per day, with or without food according to your tolerance.

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