It’s amazing what our joints do for us each and every day. With every single move we make, it is our joints that allow us to live our lives in motion. Our joints provide balance, stability and structure to our body. They connect our bones and relay messages to our brain about where we are in space, whether we are off balance, and if we are in pain. Whether we are bending down, climbing the stairs, or reaching for a hug, it is our joints that are quietly coordinating it all, allowing us to move smoothly and effortlessly. We often take this freedom of movement for granted, and it is only when joint pain and stiffness sets in that we finally start paying attention to our joint health. However, the steps you take now and choices you make can help preserve and improve your joint health, allowing you to stay active and mobile for many years to come.
Understanding more about your joints and how to protect them is essential for keeping them healthy long term. Let’s explore the different types of joints that are found within the body and what they are made of, as not all joints are created equally. Some joints offer more stability, and some joints are made for flexibility and movement.
Did you know that the adult body has approximately 360 joints? These joints fall into 3 main categories (1):
These joints are immovable, containing lots of dense fibrous connective tissue. They connect bones that don’t need a lot of movement and are found in the skull (sutures), they serve as an anchor for our teeth (gomphosis), and they are found between the tibia and fibula, and radius and ulna (syndesmosis).
These joints allow limited movement, more so than fibrous joints. They connect the bones with cartilage (either hyaline or fibrocartilage), adding a small degree of flexibility and stability where needed. They are found between the first rib and sternum (synchondroses), and they serve as shock absorbers in the pelvis and in between vertebrae (symphyses).
Synovial joints are the most flexible and the most common joint in the body. They are also the most complex. Their structure is more intricate, making them quite different from other joint types. Within each synovial joint is a cavity filled with synovial fluid, a slippery substance that is produced by the synovial membrane. This fluid is rich in hyaluronic acid and serves as a lubricant in the joint, reducing friction between layers of cartilage and also provides nutrients to the cartilage and surrounding tissue.
Covering the ends of the bones is Articular cartilage. This is a smooth protective layer that cushions the joints. There is another special type of cartilage that is found within the synovial joint of the knees called the Meniscus. Each knee has two menisci, one on each side that serve as shock absorbers, helping to protect the joint from wear and tear. Apart from cartilage and fluid, synovial joints are also supported by ligaments, blood vessels, and nerves. This provides stability to the joints, supplies nutrients, and sends signals to the brain about movement and pain, helping you to stay balanced and aware of your body’s position in space.
The synovial joints are especially susceptible to damage from repetitive movements, injuries and overall wear and tear over time. This repetitive damage can eventually lead to Osteoarthritis, a condition that can cause stiffness, pain and reduced mobility in the joints that are affected.
Let’s take a closer look at what Osteoarthritis is, how it develops, and most importantly, what can you do about it.
Osteoarthritis is the most common form of Arthritis, affecting millions of people worldwide. It can affect people of all ages but is more common in adults over the age of 55, with women being more likely to develop it than men (2). This degenerative joint disease can cause a wide range of symptoms such as joint pain, stiffness, swelling, changes in bone shape, development of bone spurs and limited movement in the affected joint.
Osteoarthritis can develop slowly over time as cartilage naturally breaks down with age. It can also be caused by a joint injury, infection, structural abnormalities, or certain health conditions. Whatever the cause, the impact on overall quality of life is the same.
If you are currently struggling with osteoarthritis symptoms and are looking for relief, keep reading for tips on how you can support your joint health and improve overall joint mobility. With the right lifestyle changes and by incorporating certain supplements into your daily routine, osteoarthritis symptoms can become more manageable over time.
Here are 4 supplements that may improve joint health and help bring you relief:
This sulfur containing compound has numerous health benefits in the body. It has antioxidant, anti-inflammatory and pain relieving properties. MSM works in part by inhibiting the activation of NF-κB, a key protein complex involved in inflammation, and by reducing levels of inflammatory cytokines like TNF-α and IL-6. When combined with glucosamine, it has been shown to improve joint mobility and decrease pain, specifically in the knees (3). MSM also plays an important role in collagen production, making it a great addition to take alongside a collagen supplement to further support overall joint structure. Supplementing with hydrolyzed collagen may also help heal the meniscus when injured and provides important amino acids for joint repair and maintenance.
Naturally found in the body, glucosamine plays a vital role in building and maintaining cartilage. Unfortunately, the body’s ability to make glucosamine tends to decline with age, making it harder to repair and replace cartilage over time. As cartilage wears down, the joint loses its natural shock absorption, and that can lead to stiffness, pain and inflammation. Studies conducted on the overall effectiveness of supplementing glucosamine are conflicting. Some studies show no
symptom improvement when compared to placebo, and other studies show improvements in pain and stiffness. This may be due to the quality of the glucosamine being used in the study. Pharmaceutical grade glucosamine sulfate seems to produce the best results (4).
When joint pain starts slowing you down and affecting your quality of life, undenatured Type 2 collagen may bring you some much needed relief. This specific form of collagen is sourced from chicken sternum cartilage. It helps to provide important amino acids for tissue repair, and it also plays an active role in calming the immune system. Unlike hydrolyzed collagen peptides, undenatured Type 2 collagen retains its natural structure, and this allows it to interact directly with immune cells in the gut-associated lymphoid tissue (GALT). Research has shown that it can help train the immune system to stop mistakenly attacking tissues in the joint, which usually occurs in autoimmune conditions like rheumatoid arthritis. It does this by promoting the activity of regulatory T cells (Tregs), which release anti-inflammatory cytokines such as IL-10 and TGF-β. These compounds help reduce inflammation and preserve articular cartilage in the joint. Daily doses even as low as 40 mg of undenatured Type 2 collagen can help reduce joint pain, stiffness, and swelling in people with both osteoarthritis and rheumatoid arthritis (5).
Curcumin is an active compound in turmeric and a powerful ally when it comes to taming inflammation and managing pain related to arthritis. Unfortunately, curcumin is not easily absorbed by the body, so it’s essential to choose a form that’s been designed for optimal uptake. Meriva is a patented curcumin-phospholipid complex that significantly improves absorption and may be absorbed up to 29 times better than regular curcumin. Meriva helps downregulate key inflammatory pathways, including NF-κB, a protein complex that controls the production of certain inflammatory compounds. By taming this internal “inflammation switch,” Meriva helps reduce pain, stiffness, and swelling, especially in conditions like osteoarthritis and rheumatoid arthritis. Studies have shown that Meriva can ease joint discomfort, lower levels of C-reactive protein (CRP), which is a common marker of inflammation (6).
Rheumatoid Arthritis is an autoimmune condition where the body’s immune system mistakenly attacks the lining of the joints (synovium), leading to chronic inflammation, pain, and progressive joint damage. Unlike osteoarthritis, which is wear and tear related, rheumatoid arthritis causes systemic inflammation that affects the entire body. While medications are the most effective way to manage this condition, certain supplements may offer additional support and symptom relief by targeting key inflammatory and immune pathways. Here are a few supplements that may help ease some of the symptoms of rheumatoid arthritis. However, always consult with a doctor before starting any supplements, as they may interact with medications that are often used in rheumatoid arthritis.
Also known as the “mushroom of immortality” in Traditional Chinese medicine, Reishi holds some promising potential for alleviating RA symptoms. It has been revered for its calming effect on spirit and mind and is also known for its anti-inflammatory and immune modulating capabilities. Reishi is rich in bioactive compounds, particularly triterpenoids and polysaccharides that have been shown to reduce inflammation and help modulate immune function. This is especially helpful in autoimmune conditions like RA, where the immune system is overactive. In one study, reishi extract was found to suppress pro-inflammatory cytokines and modulate immune activity in ways that could benefit people with autoimmune diseases (7). In an animal study using inflammatory arthritis models, reishi was shown to help reduce oxidative stress and joint inflammation (8).
This herb has long been used throughout history for reducing inflammation, pain management and for digestive complaints. The root contains compounds like gingerols and shogaols, which have been shown to block inflammatory pathways, including NF-κB and COX-2, both of which play a major role in chronic joint inflammation (9). There are some studies suggesting that ginger may help reduce joint pain and stiffness in people with RA, and in another study ginger was shown to be comparable to the NSAID Ibuprofen when reducing inflammation, but without the same gastrointestinal side effects that Ibuprofen may cause (10). Its antioxidant properties can combat oxidative stress, which can help to reduce cartilage breakdown over time. Ginger is usually well tolerated, but should be used consistently to help control inflammation. Fish Oil Omega-3 fatty acids in fish oil, such as EPA and DHA, have been linked to reduced inflammation for people with RA. These essential fatty acids work by suppressing pro-inflammatory molecules such as TNF-α, IL-1β, and leukotrienes, while promoting the production of anti-inflammatory mediators like resolvins and protectins (SPMs). Studies have shown that supplementing with fish oil can reduce joint pain, morning stiffness, and the number of tender joints in people with RA (11). In some cases, patients have also been able to reduce their usage of NSAIDs over time.
Supplements can go a long way in supporting joint health, but they work best when paired with everyday habits that reduce inflammation and protect your joints over time. From the food you eat to the way you move, your everyday choices can either support your joints, or strain them further.
Here is a breakdown of some of the most important do’s and don’ts when it comes to maintaining joint health and managing arthritis symptoms.
DO: Choose anti-inflammatory foods
Certain foods have natural anti-inflammatory properties that can help reduce joint pain and stiffness. Fatty fish like salmon and sardines are rich in omega-3 fatty acids, which have been
shown to lower inflammatory markers. Leafy greens and cruciferous vegetables, such as kale and broccoli, contain antioxidants like sulforaphane, which may help slow cartilage breakdown. Other foods that are beneficial include berries, nuts, seeds, and olive oil, all of which support joint health through their antioxidant and healthy fat content.
DON’T: Rely on processed or high-sugar foods
Highly processed foods, including sugary snacks, white bread, and fried foods, can trigger or worsen inflammation. These foods may also contribute to weight gain, which increases pressure on weight-bearing joints like the knees and hips. It’s important to reduce your intake of refined carbohydrates and processed oils to help lower inflammation levels and reduce pain over time.
DO: Keep moving, but choose joint friendly exercise
Movement is important for keeping joints flexible and muscles strong. Low impact activities like walking, swimming, or cycling help maintain mobility without putting too much strain on the joints. Gentle stretching or yoga can improve range of motion and ease stiffness. Strength training and mobility training is also beneficial, as it helps support and stabilize the joints. Just make sure to use proper form and avoid movements that cause pain and discomfort.
DON’T: Stay inactive for long periods
Prolonged sitting can eventually lead to increased stiffness, poor circulation, and muscle weakness. It’s helpful to stand up, stretch, or take a short walk every hour if you’re sitting for most of the day. Even small amounts of movement can help improve circulation and joint lubrication.
DO: Maintain a healthy weight
Excess weight places an additional load on the joints, especially the knees. Research shows that every extra pound of body weight adds about four pounds of pressure on the knees with every step (12). Even modest weight loss can significantly reduce joint stress and improve symptoms in both osteoarthritis and rheumatoid arthritis.
DON’T: Ignore rest and recovery
While staying active is important, rest is equally essential, especially if you are going through a flare-up. Overuse of the joints, poor sleep, and high stress levels can all contribute to inflammation. Allow time for recovery after exercise, get adequate sleep, and manage your stress through a variety of techniques that resonate with you.
With consistent, balanced choices, it’s possible to reduce symptoms, protect your joints, and improve your overall quality of life over time. The advice and recommendations in this article are not intended to replace medical guidance from your healthcare provider or replace any treatment plans currently in place. Rather, this information is meant to complement your existing care, offering supportive strategies to help you manage joint pain more effectively and take an active role in your well-being. Always talk with your healthcare provider before starting any new supplements or when making new changes to your lifestyle, especially when increasing physical activity.
Article written by Jennifer Fraser C.H.N.C.
References:
1. https://www.ncbi.nlm.nih.gov/books/NBK507893/
2. https://www.who.int/news-room/fact-sheets/detail/osteoarthritis
3. https://pubmed.ncbi.nlm.nih.gov/17516722/
4. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD002946.pub2/full
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7222752
6. https://pubmed.ncbi.nlm.nih.gov/21194249/
7. https://pubmed.ncbi.nlm.nih.gov/25993687/
8. https://pubmed.ncbi.nlm.nih.gov/37586160/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC4058601/
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC5356382/
11. https://pubmed.ncbi.nlm.nih.gov/17335973/
12. https://pubmed.ncbi.nlm.nih.gov/15986358/
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