The 10 Best Supplements for Joint Health of 2023, According to a Dietitian
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Thorne Glucosamine & Chondroitin helps support production of joint cartilage
Verywell Fit / Kevin Liang
Joint health should be top of mind for all adults but especially if you’re active. The repetitive motion when you workout can lead to cartilage breakdown that, over time, can wear down joints and lead to inflammation, loss of movement, and pain.
Certain supplements may support your joint health and help you stay active for a long time. Supplements that reduce inflammation or that support the production of collagen—a protein that provides tendons and ligaments with support—may benefit your joints.
Not all joint supplements are created equal though, so it’s essential to be careful when choosing a supplement. “The research on supplements for joint health is pretty limited, especially among young, healthy athletes,” says Sarah Anzlovar, MS, RDN, LDN. Because of this, we have only included supplements in this roundup that are backed by research and note where more research is needed for joint supplements.
If you’re experiencing constant joint pain, we suggest talking with a healthcare provider first to ensure there are no underlying issues before turning to a supplement.
Taking glucosamine or chondroitin may interfere with blood thinning medications such as warfarin; and glucosamine and turmeric may not be beneficial for those with diabetes or on medication for blood sugar.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.
Thorne Glucosamine & Chondroitin
Best Overall
Pros
Free from artificial flavors or colors
Gluten, dairy, and soy-free
Combines glucosamine and chondroitin
Cons
Not suitable for those with shellfish allergy
Not suitable for those on blood thinning medication
Thorne Research is a trusted company in the supplement world, and their Glucosamine & Chondroitin capsule gets our top pick for joint health supplements.
Glucosamine and chondroitin are used by the body to help build tendons, ligaments, and the fluid surrounding joints which helps cushion them. Both glucosamine and chondroitin support the body’s production of joint cartilage, which is needed for joints to function properly and have good mobility. While glucosamine and chondroitin can be taken separately, some studies show that taking the two together may be more beneficial, although more research is needed.
No serious side effects have been shown for taking glucosamine and chondroitin, but note this supplement is not recommended for people on blood thinning medications. If you have blood sugar issues, are pregnant or breastfeeding, talk to a healthcare professional before taking glucosamine and chondroitin.
There is some discrepancy from research and amongst healthcare professionals whether glucosamine and chondroitin can help with osteoarthritis especially related to alleviating joint pain. Be sure to consult with a healthcare professional before taking this if you are interested in taking this to help osteoarthritis.
We like that Thorne has glucosamine and chondroitin combined in an easy to take capsule that can be taken daily. Each capsule contains 250 milligrams (mg) of chondroitin and 500 mg of glucosamine. The recommended dose is to take one capsule three times per day to provide 1,500 mg of glucosamine and 750 mg of chondroitin.
It does not contain any artificial flavors, colors, and is gluten-free, dairy-free, and soy-free. It’s important to note this supplement contains ingredients derived from shellfish and cows, so it is not suitable if you have a shellfish allergy or are vegetarian or vegan.
Certain batches of this product are NSF Certified for Sport meaning it is third-party tested for ingredient amounts, contaminants, and banned substances. On top of this, Thorne does extensive in-house testing on all its products.
Price at time of publication: $34 ($0.38 per serving)
Key Specs:
Form: Capsule | Servings Per Container: 90 | Active ingredients: Glucosamine sulfate, chondroitin sulfate | Recommended Use: 1 capsule 3 times daily | Third-Party Certified: Yes
Momentous Collagen Peptides
Best Collagen
Pros
NSF Certified for Sport and Informed Sport certified
Has vitamin C to help support collagen production
Minimal ingredients
Easy to add to any beverage
Cons
Expensive
Not suitable for vegans or some vegetarians
Collagen supplements may be a great choice if you’re an athlete looking to help joint health, as research shows that they may help heal and prevent soft tissue and joint injuries among active individuals. In particular, taking around 10 to 15 grams of collagen with vitamin C about one hour before exercise has been shown to help improve collagen formation.
If you are looking for a collagen supplement to help with joint health, we recommend Momentous Collagen Peptides because it is an NSF Certified for Sport and Informed Sport certified collagen supplement. These rigorous third-party certifications means the product has been tested for banned substances, and it can be trusted to contain what is written on the label.
Momentous Collagen Peptides contain 11.6 grams of grass-fed collagen peptides per serving along with 5.6 grams of FORTIGEL collagen hydrolysate—a form of collagen that’s easy for our bodies to absorb. It also contains 50 percent Daily Value of vitamin C, as vitamin C may help with collagen production.
These collagen peptides are in powder form, so they can be easily added to your drink, smoothie, or liquid of choice. Momentous recommends taking this collagen supplement two to three hours after consuming caffeine on rest days or 30-60 minutes before exercise on training days. This recommendation is from some research suggesting caffeine may interfere with collagen synthesis, but more research is needed.
Price at time of publication: $52 ($1.73 per serving)
Key Specs:
Form: Powder | Servings Per Container: 30 | Active ingredients: Collagen peptides | Recommended Use: Rest days 2-3 hours post caffeine consumption, or 30-60 minutes before exercise on training days | Third-Party Certified: Yes
Garden of Life mykind Organics Vitamin C Organic Spray
Best Vitamin C
Pros
Made from organic foods
Sugar-free
Spray form for adjustable dosing
Third-party tested
Cons
Requires refrigeration
Vitamin C is required for production of collagen, which provides structure to our tendons and ligaments. Some research also shows vitamin C can help with soft tissue healing and it may decrease post-exercise inflammation. Vitamin C can be found in various fruits and vegetables such as oranges, red peppers, strawberries, and kiwi.
Garden of Life mykind Organics Vitamin C Spray contains 60 milligrams—67% Daily Value—of vitamin C per five spray serving. We like that this tangerine flavored spray allows for adjustable dosing, so you may take more or less to meet your needs. It also contains an organic food blend made from fruits and vegetables, so be sure to read the ingredients if you have any food allergies or sensitivities. This also helps provide the natural citrus flavor, as It has no added sugar or stevia. This supplement is also suitable for vegans.
Vitamin C supports your body’s natural production of collagen, which can be helpful if you follow a vegan diet and do not use animal-derived collagen supplements. As an added bonus, this supplement was approved in a 2022 review of vitamin C supplements through ConsumerLab.com’s voluntary certification program. This verifies that the product contains what it says it contains without potentially harmful contamination.
Price at time of publication: $13 ($0.48 per serving)
Key Specs:
Form: Spray | Servings Per Container: 27 | Active ingredients: Vitamin C | Recommended Use: 5 sprays or more daily as needed | Third-Party Certified: Yes
Related:The 6 Best Immune Supporting Supplements, According to a Dietitian
Klean Athlete Klean Omega
Best Omega-3
Pros
NSF Certified for Sport
No artificial colorings, flavors, or sweeteners
One softgel serving
Cons
Not suitable for vegans or those with fish allergies
Omega-3 fats have potent anti-inflammatory properties that may help with lowering post exercise inflammation. Some research shows that EPA and DHA, types of omega-3 fatty acids, may help with exercise recovery by reducing muscle soreness and enhancing recovery. While you can get omega-3 fats from foods such as fatty fish, walnuts, and chia seeds, a supplement may come in handy if you don’t regularly eat foods high in omega 3’s.
Klean Athlete Klean Omega contains 1,250 milligrams of marine triglyceride concentrate that provides 500 milligrams of EPA and 250 milligrams of EPA. This supplement is derived from anchovies and sardines, so it is not suitable for vegans or if you have a fish allergy.
Klean Athlete Klean Omega is NSF Certified for Sport, so you can be sure that it contains what is written on the label and that it is free from banned substances. It is also free from artificial colorings, flavors, or sweeteners. Lastly, we like that the recommended dose is just one softgel daily with a meal.
Price at time of publication: $36 ($0.60 per serving)
Key Specs:
Form: Softgel | Servings Per Container: 60 | Active ingredients: EPA and DHA | Recommended Use: 1 softgel daily with a meal | Third-Party Certified: Yes
Related:The 6 Best Fish Oil Supplements of 2023
DEVA Vegan Omega-3 DHA-EPA
Best Vegan Omega-3
Pros
Suitable for vegans and those with fish allergies
Omega-3s from algae oil
Third-party tested
Cons
Large Pill
Omega-3 fats are mainly fatty fish such as salmon, sardines, and herring, so omega 3 supplements are mainly derived from these fish. However, if you’re a vegan, vegetarian, or allergic to fish, you can opt for a fish-free omega-3 supplement made from algae oil. This also means you won’t be left with a fishy aftertaste, a common complaint with fish oil supplements. Research has also shown algae oil may be the best vegan source of omega 3’s, as it has been shown to increase blood levels of DHA.
DEVA Vegan Omega-3 DHA EPA Supplements contain 500 milligrams combined of DHA and EPA per softgel. These softgels are on the larger side—1.1 inches—which may not be best for those with swallowing difficulties. We do appreciate the recommended dose is only one pill daily.
They are animal free and do not contain any gelatin or animal derived ingredients. This supplement was a top pick in a 2022 review of omega 3 supplements through ConsumerLab.com’s voluntary certification program, so it has been verified to contain what it says it contains without potentially harmful contamination.
Price at time of publication: $30 for 60 servings ($0.50 per serving)
Key Specs:
Form: Softgel | Servings Per Container: 60 | Active ingredients: DHA and EPA | Recommended Use: Take 1 softgel daily | Third-Party Certified: Yes
Related:The Best Vegan Multivitamins & Supplements of 2023
Thorne Research Meriva SF
Best Turmeric
Pros
NSF Certified for Sport
Clinically studied form of turmeric
Easy to take capsules
Cons
Expensive
You may be familiar with turmeric as a bright yellow spice you can cook with, but turmeric has also been used for centuries to help lower inflammation. Turmeric has an active compound called curcumin, which has antioxidant and anti-inflammatory properties.
Research shows that turmeric may help enhance recovery from both resistance and endurance exercise by helping to lower inflammation. Because of this, turmeric’s help with lowering inflammation and pain may be helpful for joint health with recovery from exercise.
We like that Thorne Curcumin Phytosome uses Meriva—a clinically studied formulation of curcumin. Some studies with Meriva show it may be better absorbed by the body than other forms of curcumin. It comes in capsule form, making it easy to add to your daily regimen. It contains 250 milligrams of curcumin phytosome per capsule with the recommended dose being two capsules per day.
This product is NSF Certified for Sport making it a good choice for athletes. Like other Thorne products, it is free of artificial flavors, colors, gluten, soy, and dairy.
Price at time of publication: $45 ($0.75 per serving)
Key Specs:
Form: Capsule | Servings Per Container: 60 | Active ingredients: Curcumin | Recommended Use: one capsule two times daily | Third-Party Certified: Yes
Related:The 6 Best Turmeric Supplements of 2023
Cheribundi PURE Tart Cherry Juice
Best Tart Cherry Juice
Pros
100% tart cherry juice
No added sugar
No preservatives
Cons
Some may not like the tart taste
Expensive
Tart cherries and cherry juice have antioxidant and anti-inflammatory properties that may support joint health. In particular, tart cherry juice may help lower post-exercise muscle soreness and it may lessen joint pain caused by working out. There are no set guidelines when it comes to how much tart cherry juice is necessary, but most studies have shown a benefit with eight to 12 ounces twice daily.
If you are looking to add tart cherry juice for part of your workout recovery, we recommend Cheribundi PURE Tart Cherry Juice because it has 100% cherry juice with no added sugar. One 8 ounce bottle contains an equivalent of 60 cherries. This tart juice is delicious straight from the bottle, or you can use it as a base in a smoothie. Cheribundi also has tart cherries as concentrated shots in to-go pouches that can be thrown in your bag.
Price at time of publication: $32 for 12 pack ($2.70 per bottle)
Key Specs:
Form: Liquid drink | Servings Per Container: 12 | Active ingredients: Tart cherry juice | Recommended Use: Drink 8 ounces twice daily
Related:The 6 Best Supplements to Support Your Workout for 2023
Nature Made Glucosamine Chondroitin Complex with MSM
Best with Methylsulfonylmethane (MSM)
Pros
USP verified
No artificial colors or dyes
Contains vitamin D
Cons
Not suitable for vegans or vegetarians
Research is limited
Not suitable for those on blood thinning medication
Methylsulfonylmethane, or MSM, is a compound found in plants, animals, and humans that may help lessen joint pain. While research is limited, some small studies with healthy adults show that MSM may help reduce post-exercise inflammation in the body as well as help lessen joint pain from exercise. Note that MSM is considered a safe and well tolerated supplement, the best dose and timing of MSM for any health benefit needs further research.
If you are looking for a supplement that has MSM, we recommend Nature Made Glucosamine Chondroitin Complex with MSM. This product is verified by USP, one of our top third-party certifications for checking ingredient amounts and contaminants.
This supplement comes in caplet form, and a two caplet serving has 1,500 mg glucosamine, 800 mg chondroitin, and 750 mg MSM, along with 250 percent Daily Value of vitamin D.
The added vitamin D in this supplement may benefit active individuals who are deficient in vitamin D. However, if you already take a supplement that has vitamin D, check with a healthcare professional before adding this supplement.
Note this product is gluten-free, but it has ingredients from shellfish and crab. So, it is not suitable if you are vegan, vegetarian, or have a shellfish allergy. Because it has glucosamine and chondroitin, it is not suitable for those on blood thinning medications.
Price at time of publication: $20 ($0.33 per serving)
Key Specs:
Form: Caplets | Servings Per Container: 60 | Active ingredients: Glucosamine, chondroitin, MSM, vitamin D | Recommended Use: Take 2 caplets daily | Third-Party Certified: Yes
Related:11 Supplements That May Be Worth Taking
Momentous Recovery Protein
Best Protein Powder
Pros
NSF Certified for Sport and Informed Sport certified
Whey isolate for easy digestion
Optimal ratio of carbs and protein for recovery
Source of iron, calcium, and magnesium
Cons
Expensive
Not suitable for those with milk allergies
If you’re looking for a quality protein powder to support your joints, we recommend Momentous Essential Grass-Fed Whey Protein Isolate. Protein is important for athletes — not only for muscle building, but for joint health as well.
“Eating adequate protein is essential for joint support, as our bodies make collagen from the amino acids that come from any protein we eat,” says Anzlovar. While you can get enough protein from foods like meat, poultry, tofu, and legumes, a protein powder may be a convenient way to help you meet your needs especially if you are often on-the-go.
Momentous Essential Grass-Fed Whey Protein Isolate is NSF Certified for Sport and Informed Sport Certified, two rigorous third-party testing organizations that ensures the product contains accurate ingredient amounts and does not contain any banned substances.
It is made with whey protein isolate, a form of whey (a milk protein) that is typically easy to digest and sourced from grass-fed cows. It also has an enzyme blend called ProHydrolase which is meant to help ease digestion and absorption. This protein is designed specifically for recovery by having a 2:1 ratio of carbohydrates to protein to help restore muscle glycogen after exercise. It is also a source of calcium, iron, magnesium, and electrolytes sodium and potassium.
This protein powder is not suitable for vegans or those with milk allergies, but Momentous does make a vegan protein powder made with pea and rice protein.
Price at time of publication: $55 ($3.67 per serving)
Key Specs:
Form: Powder | Servings Per Container: 15 | Active ingredients: Whey isolate protein | Recommended Use: Mix 1 scoop with liquid of choice | Third-Party Certified: Yes
Related:The 8 Best Protein Powders of 2023, According to a Dietitian
Swanson Boswellia Serrata Extract
Best Boswellia
Pros
Third-party tested
One capsule
Affordable
Cons
Not suitable for vegans
Boswellia, a gum resin of the Indian frankincense tree, contains a compound called AKBA that may have anti-inflammatory properties. Specifically, research shows that it may inhibit enzymes that break down cartilage, collagen, and connective tissues. Small studies show that supplements containing an extract of this resin may reduce joint pain and improve physical ability. However, few studies have been done on active individuals.
Swanson Boswellia Serrata Extract is a Boswellia supplement in capsule form. It contains a substantial dose of AKBA, the active compound, per capsule. One bottle contains 120 capsules. The recommended dose is one capsule per day, so these should last you for a while. Absorption may be increased if you take Boswellia with a fat-containing meal. This supplement has been third-party tested so you can rest assured that it contains what is written on the label.
Price at time of publication: $20 ($0.08 per serving)
Key Specs:
Form: Capsule | Servings Per Container: 120 | Active ingredients: Boswellia | Recommended Use: Take 1-2 capsules daily with water | Third-Party Certified: Yes
Are Joint Health Supplements Beneficial?
Joint health supplements may be beneficial in certain situations, but they’re not necessary for everyone. Having a proper exercise regimen that includes a gradual build up of time and intensity, and allows for adequate rest, is important for recovery. Anzlovar suggests eating a diet rich in protein, antioxidants, and anti-inflammatory foods such as fruits, vegetables, fatty fish, and certain spices may help reduce inflammation and protect your joints.
These aspects should be the priority for maintaining joint health instead of just relying on a joint health supplement. It’s important to keep in mind joint health supplements are not intended to act as a cure for any joint injury or as a substitute for other medicines used for chronic pain management like with osteoarthritis.
The following people may benefit most from a joint health supplement:
Active individuals: While research on the benefits of joint supplements for athletes is limited, some research does show benefit for some joint health supplements. These supplements may help protect and repair joints from the increased wear and tear for those who are active. For example, the breakdown of type II collagen is high among endurance athletes in particular. Therefore, taking a joint health supplement to help restore collagen may be beneficial.
Some research shows supplements such as glucosamine may help prevent cartilage breakdown that can be common among endurance athletes. Research also supports use of supplements such as collagen for improving joint pain, omega-3s, and turmeric for reducing inflammation.
Those with osteoarthritis: If you are experiencing joint pain due to osteoarthritis, we recommend first speaking with a healthcare provider to determine whether a supplement may be appropriate. Some research supports use of certain supplements when it comes to managing joint pain including omega-3’s, glucosamine, and green tea. However, research is somewhat inconclusive and ongoing in this population.
People Who May Not Benefit From Supplements for Joint Health
While joint health supplements may benefit some people, they are not always needed. They may also interfere with some medications. The following groups of people may not benefit from supplements for joint health:
Those eating a balanced diet: Supplements are not meant to take the place of a well-balanced diet: Anzlovar says, “Before starting a supplement, make sure you're eating enough, eating a well-balanced diet, getting adequate sleep, managing stress, and choosing exercise that is right for your body.”
If you are eating foods rich in antioxidants and anti-inflammatory properties such as fruits and vegetables, and managing other stressors in your life, you are already doing a lot to support your joints.
Those taking certain medications: If you are taking any medications we recommend checking with a healthcare provider before starting any joint health supplements. In particular, glucosamine and chondroitin may interfere with blood thinning medications such as warfarin (Coumadin). Glucosamine and turmeric may also interfere with the way your body handles sugar, which may be important if you have diabetes or on medication for blood sugar.
Those with allergies or food sensitivities: Certain joint health supplements such as glucosamine and fish oil are derived from animal sources. This may not be appropriate if you have allergies, food sensitivities, or if you avoid animal products.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.com.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look For in Supplements for Joint Health
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
The third party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.
Many joint health supplements are not backed by adequate research. It is important to opt for supplements that are evidence based and third-party tested when possible so as to avoid contamination.
“There are a lot of combination supplements that are marketed to support joint health that have little to no research to support them. It's also important to consider the form of the nutrient as some may be more useful than others, and look for ingredients that may interact with any medications you are taking,” says Anzlovar.
Form
Supplements for joint health come in various forms, including as pills, powders, capsules, and in spray form. This will vary based on the type of supplement. Be sure to opt for third-party tested supplements when possible to be certain that the form you are using is safe.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Certain supplements for joint health can interact with medications or other supplements. Glucosamine and chondroitin as well as omega-3 supplements may interact with blood thinning medications such as warfarin (Coumadin). Glucosamine and turmeric may also impact the way your body manages sugar, which you should be aware of if you have diabetes or monitor your blood sugar. Glucosamine is also often derived from shellfish, so this is important to note if you have an allergy.
Vitamin C supplements may interact with cancer treatments such as chemotherapy and radiation, so it is always best to check with a healthcare provider.
Dosage
The appropriate dosage will depend on the supplement you are taking. It is important to follow the dosing instructions on the label and to check with a healthcare provider when in doubt. General guidelines for joint health supplement dosing are below.
Glucosamine and Chondroitin
When it comes to glucosamine and chondroitin, studies typically include 1500 milligrams of glucosamine with 800 to 1200 milligrams of chondroitin. This often comes in divided doses.
Collagen and Vitamin C
Studies show taking 10 to 15 grams of collagen with vitamin C around an hour before exercise may improve collagen formation. Since vitamin C is a water soluble vitamin, your body will get rid of any excess.
Turmeric
There is no established recommended dose for turmeric supplements. The amount of turmeric and curcumin found in supplements will be much higher than what you might consume via spices or food. Most studies use 250 or 500 milligrams of turmeric two to three times daily.
Omega-3s
Recommended doses of fish oil will vary depending on your reason behind using them. General doses are around 300 to 500 milligrams of EPA and DHA, but we recommend consulting with a healthcare provider to determine appropriate dosing.
Boswellia
A typical dose of Boswellia extract is 100 to 250 milligrams. Many Boswellia supplements do not contain proper amounts of Boswellia extract, so these supplements will have little added benefit. Opting for third-party tested supplements can help you ensure you receive proper dosing.
How Much is Too Much?
You will want to ensure that any nutrient you are taking does not exceed the National Institute of Health Office of Dietary Supplements upper limits.
It is always best to check labels and follow directions for any supplement. If you are unsure about dosing appropriate for your needs, please speak with a healthcare provider.
Frequently Asked Questions
What is the most effective joint supplement?
There is no one single joint supplement that will be best for each person. Some supplements backed by research and mentioned in this article include collagen, omega-3s, turmeric, and tart cherry juice. You can obtain all of these ingredients through your diet as well.
Which vitamins make your joints stronger?
Anzlovar says we need to eat adequate protein for joint support since our bodies make collagen from the amino acids that come from any protein we eat. In order to make collagen, we also need adequate vitamin C, zinc, and copper.
Is it worth taking joint supplements?
Joint supplements should not replace a well balanced diet that contains protein, carbohydrates, fats, and fruits and vegetables. It is also important to follow an exercise regimen appropriate for your level and to incorporate adequate rest. Joint supplements may give you added support if you’re not able to obtain enough of particular nutrients. We recommend speaking with a healthcare provider to determine if joint supplements are right for you.
Is collagen or glucosamine better for joint health?
Research regarding the utility of collagen and glucosamine for joint health remains mixed.
Some limited research suggests glucosamine may prevent breakdown of type II collagen that endurance athletes can experience. Studies on collagen supplements show they may help heal and prevent soft tissue and joint injuries among active individuals, particularly when paired with vitamin C.
“When it comes to collagen, collagen supplements don't necessarily translate directly to collagen in the body. Your body will break it down into amino acids and may use some of those amino acids to produce collagen. It's most important that you consume adequate protein, and collagen supplements may help you get there,” says Anzlovar.
What foods repair joints?
Foods that can help us build healthy joints include protein containing foods and those high in antioxidants and anti-inflammatory properties. Anzlovar says, “Protein-rich foods can support joint health in that they provide amino acids, the building blocks of collagen - an important structural component of joints. Many protein foods also provide zinc (another building block of collagen). Fruits and vegetables can offer the vitamin C you need to support joint health.”
Foods with anti-inflammatory properties can be beneficial as well. Anzlovar says “Fatty fish like salmon, sardines, or tuna may also support joint health by providing omega-3's. If you don't eat fish, plant-based sources of omega-3s include hemp, chia, and flaxseed, walnuts, and seaweed.” Spices such as turmeric and ginger may also help lower inflammation, as they are a good source of antioxidants.
What helps joint pain and stiffness?
If you are experiencing constant joint pain and stiffness, we recommend speaking with a healthcare provider to determine the root cause. However, focusing on reducing inflammation may be a beneficial first step.
Anzlovar says, “Reducing inflammation may help with pain and stiffness. In general eating a wide variety of fruits and vegetables along with foods rich in omega-3's may help lower inflammation. Turmeric and ginger have also been shown to offer some benefits, but more research is needed.”
Why Trust Verywell Fit
Tamar Kane, MS, RD is a registered dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.
Tamar has a master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.
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