Joint pain is something many of us will experience at some point, whether from injury, ageing, or conditions like arthritis. It’s therefore no surprise that joint supplements have become a go-to option for those seeking relief. But how effective are they really? With so many different products on the market and mixed messages online, it’s not always easy to know what to believe.
In this guide, we explore the science behind joint supplements, offering advice on the best supplements to take for joint pain and arthritis. Read on for more information.
Are joint supplements worth taking? What the research says
Yes, joint supplements can be worth taking, especially for those looking to support their overall joint health in the long term. The purpose of joint supplements is to provide additional nutrition to the vitamins and minerals you should be getting from a balanced, varied diet.
Research shows that certain ingredients in joint supplements can support cartilage health, reduce inflammation, and improve overall joint function. Glucosamine and chondroitin, for example, have been extensively studied, with evidence suggesting they may help slow the progression of osteoarthritis and improve mobility.
Vitamin C also plays a vital role in joint health, with a 2021 study suggesting it may help protect against cartilage degeneration in osteoarthritis by combating oxidative stress and inflammation. The vitamin acts as an antioxidant and contributes to collagen synthesis, a key structural protein in cartilage.
Therefore, while joint supplements aren’t a miracle cure, they may be beneficial as part of a broader approach to joint care, especially when paired with physical activity, a healthy diet, and appropriate medical support..
Can joint supplements help arthritis?
Yes - for people living with arthritis, joint supplements may offer a helpful boost, especially in managing mild to moderate symptoms. While they won’t reverse arthritis or replace medical treatments, they can play a supportive role in managing inflammation and promoting joint comfort over time.
For example, turmeric supplements such as Just Vitamins Turmeric with BioPerine® Tablets contain high levels of curcumin which has a number of health benefits. A 2022 Frontiers in Immunology study found that curcumin demonstrated anti-inflammatory effects and could help reduce joint discomfort in people with osteoarthritis and rheumatoid arthritis.
Other supplements - such as glucosamine, collagen, omega-3 fatty acids and vitamin D - can also support those with joint conditions. They may not work for everyone in the same way, but when taken consistently and combined with a holistic health plan, they can improve day-to-day joint comfort and quality of life.
What is the best supplement for joint pain?
The most effective supplement for joint pain depends on the cause of your discomfort and your body’s individual needs. However, there are a number of different options available, which offer a variety of benefits:
- Glucosamine and chondroitin - naturally found in healthy cartilage, these compounds have anti-inflammatory properties and also protect cells known as chronocytes which help maintain cartilage structure.
- Curcumin - found in turmeric, curcumin can reduce inflammatory reactions, lessening symptoms such as pain and swelling.
- Calcium - a mineral necessary for supporting strong bones, teeth and muscle function.
- Vitamin D - helps the body to absorb calcium and has an anti-inflammatory effect that may help with joint pain.
- Collagen - type II collagen is the primary component of cartilage. It can promote cartilage repair and helps keep connective tissue healthy.
- Vitamin C - supports collagen production and neutralises free radicals which can be detrimental to bone health.
- Omega-3 fatty acids - often found in cod liver oil, these have anti-inflammatory effects and help with the absorption of vitamins D, E and K.
- Magnesium - has anti-inflammatory effects and can help relax the muscles in your body.
- Hyaluronic acid - naturally present in joint fluid, helps in the growth and development of cartilage and bones in the joints.
Are collagen supplements good for your joints?
Yes, collagen supplements can be beneficial for joint health. Collagen is a key structural protein found in cartilage, tendons, and ligaments - all of which help support and protect your joints. As you age, natural collagen production declines, which can contribute to joint stiffness and discomfort.
Taking a high-quality collagen supplement, such as Just Vitamins Marine Collagen + Vitamin C Capsules, may help to restore collagen levels and support the maintenance of healthy cartilage. Vitamin C plays an essential role in collagen formation, so combining the two can enhance their joint-supporting benefits.
Research shows that regular collagen supplementation can help improve joint comfort, flexibility, and function over time. According to a 2023 study, collagen supplements may be particularly beneficial for individuals experiencing age-related joint degeneration or for physically active people looking to support long-term joint health and protect against wear and tear.
Therefore, while results vary between individuals, collagen is a low-risk supplement that may bring gradual, noticeable improvements when taken consistently.
A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.