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Everything You Need to Know About Joint And Bone Supplements

We’ve written guides on weight management supplements, sports nutrition and performance supplements, nootropics and longevity supplements, but now it’s time to talk about joint and bone supplements.

Sometimes, while a supplement might not be a fix for you and the conditions you have or are trying to prevent, it might be worth adding one to your diet to know you’re doing all you can to protect your health.

This guide will discuss a range of topics, so click on the links below to head straight there:

• Joint and Bone Conditions
• What Foods are Good for Joint Repair?
• What is the Best Supplement for Joints and Bones?
• Supplements That You Should Not Take For Joints and Bones — Yet
• Lifestyle Changes That Can Improve Bone Health

Before starting supplements, make sure to go to your doctor and get a blood test to check if you’re deficient in any vitamins, as certain vitamins and minerals can cause our joint and bone health to degrade.

But for now, let’s learn about joint and bone health.

Joint and Bone Conditions

Osteoporosis

A progressive disease that affects bone density and quality. This can lead to a higher risk of bone fractures, even with a small fall. More than 200 million people are thought to be affected by osteoporosis worldwide, with bone fractures a major cause of death and disability in the elderly. Other than nutrition, genetics, sex, age and lifestyle are factors that can cause it.

Rheumatoid Arthritis

This is a chronic inflammation disorder that can affect the joints, skin, eyes, lungs, heart and blood disorder. It occurs when your immune system attacks your own body’s tissues mistakenly. Rheumatoid arthritis affects the lining of your joints, causing painful swelling that may eventually lead to bone erosion and joint deformity.

Osteoarthritis

Osteoarthritis is the most common form of arthritis that occurs when the protective cartilage that cushions the ends of our bones wears down over time. It mostly affects our hands, knees, hips and spine. While symptoms can be managed, the damage cannot be reversed.

Gout

An inflammatory arthritis that occurs from a build-up of uric acid, where sharp crystals form around our joints and cause pain. Gout flare can last for 1 to 2 weeks, and gout commonly first occurs in the big toe.

Further Reading:Supplements for Gout

Bursitis

This is inflammation of the bursa, fluid-filled sacs between our bones and soft tissues. It is often caused by repeated motions or extended pressure, such as from kneeling for long periods.

Ankylosing spondylitis

A form of arthritis in the joints and spine that can cause our vertebrae to fuse together. It can cause intermittent back pain and stuffiness.

Injury problems

When we overuse our joints, such as through repetitive motions on a joint, this can cause something called tendonitis. This is an inflammation of a tendon or the sheath that covers a tendon, and which can cause pain and swelling. Many athletes have tendonitis, however, other injuries can cause lingering joint and bone problems, too, such as if you sprain, break or dislocate bones and tendons.

Lupus

An autoimmune condition where our immune system attacks our organs and tissues, causing joint pain and stiffness.

Sjögren’s disease

An autoimmune condition where the immune system mistakenly attacks healthy tissue in the body, causing joint and muscle pain, fatigue, dry skin and mouth and neurological problems.

Fibromyalgia

A rheumatic disorder that causes pain throughout the body, often causing stiffness and pain in the jaw.

What Foods are Good for Joint Repair?

Before supplements are added to your daily routine, it’s best to first improve your diet to improve your overall health.

While our bodies need a wide variety of fresh produce to get the vitamins and nutrients our bodies need to function, there are certain foods that can ease joint pain and even improve arthritis symptoms.

There’s no miracle diet, but since many foods help fight inflammation and improve joint pain, why not add more of these to your diet?

• Fatty fish: Fish such as salmon, tuna and mackerel are high in omega-3 fatty acids and vitamin D, which both can reduce inflammation. Eat about 85 to 115g of fish, twice a week.
• Dark leafy greens: Vegetables such as spinach, kale and broccoli are high in vitamins E and C, both of which are antioxidants and have anti-inflammatory properties. Vitamin C helps the body make collagen, which helps with joint flexibility, too.
• Nuts: Nuts such as pistachios, walnuts, peanuts, almonds and hazelnuts contain high amounts of fibre, calcium, magnesium, zinc, vitamin E and omega-3s, which are great for their anti-inflammatory properties. They’re also great for heart health, which is important for people with rheumatoid arthritis who have double the risk of heart disease. Eat 40g of nuts per day (just over a handful).
• Olive Oil: Extra virgin olive oil is full of heart health fats and oleocanthal, which has similar effects to anti-inflammatory drugs. Combining olive oil and vitamin D has been shown to protect against bone loss. Try to get two to three tablespoons daily.
• Berries: While all fruits are high in antioxidants, berries such as blueberries, raspberries, strawberries and blackberries have double and also contain anthocyanins, which reduce inflammation.
• Garlic and onion: These also contain anti-inflammatories that can relieve some forms of arthritic pain and also have immune-boosting benefits.
• Green tea: Contains epigallocatechin-3-gallate (EGCG), an antioxidant that can stop the production of certain inflammatory chemicals in the body, such as those in arthritis. It may also prevent cartilage from breaking down, which helps our joints stay healthy for longer.
• Beans: These are packed with fibre and phytonutrients that help lower an inflammatory protein called C-reactive protein (CRP). They’re also high in protein. Small red beans, kidney beans and pinto beans are high in antioxidants and you should aim for one cup, twice a week, or more.
• Whole grains: Grains like whole-wheat flour, oats, brown rice and quinoa contain lots of fibre, helping you maintain a healthy weight and may reduce CRP levels. Aim for about 170g of grains per day, with half of this coming from whole grains.

Note: Experiment to see whether nightshade vegetables, such as eggplant, tomatoes, potatoes and red capsicum, affect your arthritis. While they’re great for boosting overall nutrition, there has been mixed research and anecdotal evidence to suggest that may prevent joint pain, with some saying they trigger it. Eat more of them and then if you notice your arthritis pain flares up, consider eliminating them from your diet for a few weeks before reintroducing them to see if this is you.

What foods worsen joint health? Try to avoid foods high in saturated and trans fats, including red meat, fried food and packaged food, as they are both unhealthy and can also lead to weight gain, which actually makes symptoms worse as it puts stress on joints.

What is the Best Supplement for Joints and Bones?

Our bodies need a range of vitamins for bones and joints and muscles, so it’s important to regularly get a blood test to see where your vitamin and mineral levels are at. By making sure your body has adequate levels and fixing any low levels or deficiencies, you’re able to protect your joints and bones for as long as possible — a form of longevity, if you will.

The list below touches on a range of vitamins, minerals and compounds that protect our bones and joints for the long run, or have evidence to show that they can help with some of the conditions mentioned above.

Collagen

I’m sure we’ve all heard of collagen. It’s the protein that keeps our skin tight and firm as well as what keeps our joints moving smoothly. The thing is, as we age, we produce less of it, meaning there’s less in our joints to help them flex and operate smoothly.

Collagen supplements may also help prevent and treat muscle, cartilage and bone tissue injuries, and in combination with strengthening exercises, have been shown to reduce joint pain, inflammation and muscle damage after intense exercise.

For collagen dosage, take between 20 to 25g of collagen daily, but make sure you also take vitamin C as it’s needed for collagen production in the body.

Omega-3 Fatty Acids

Taking omega-3 supplements have been shown to help reduce inflammation and joint pain and reduce stiffness in those with arthritis. They can prevent experimental arthritis and might actually decrease activity and inflammatory symptoms in rheumatoid arthritis, but not so much for osteoarthritis.

Taking 600 to 1000mg of fish oil daily may ease joint stiffness, tenderness, pain and swelling. Don’t take omega-3s if on blood thinners.

Glucosamine

One of the most common joint pain supplements, glucosamine helps our joints function and may help reduce osteoarthritis or rheumatoid arthritis pain. It’s needed to help grow and repair cartilage and may lubricate our joints to help them move smoothly. It may also help our cartilage hold water to prevent it from breaking down. It’s one of the best joint supplements for knees, but make sure to take glucosamine sulphate, not hydrochloride, for knee osteoarthritis.

Don’t take if you have a shellfish allergy, have glaucoma or if you’re on blood thinners like warfarin. They may also affect blood sugar levels. Some possible side effects of glucosamine are an upset stomach, nausea, heartburn, diarrhoea and constipation.

Vitamin D

Vitamin D helps support bone health and strength and might help with pain and inflammation from arthritis. It helps our bodies absorb calcium, which keeps our bones strong. You will find that people with rheumatoid arthritis and osteoporosis usually also have low vitamin D, so make sure your levels are sufficient.

Don’t take if on Lanoxin. The recommended dosage of vitamin D is 600 IU and 800 IU for those pregnant, breastfeeding and over 71 years old, with research showing that doses between 400 and 800 IU daily may help reduce the risk of bone fractures. You can get vitamin D from sunlight, fatty fish and dairy products that have vitamin D added.

Vitamin E

Vitamin E might slow the progression of osteoarthritis and promote the growth of new cartilage cells. As it’s an antioxidant, it also helps our immune system, and it helps our vision and brain health, too. It can, however, interact with blood thinners.

Vitamin K

Vitamin K is important for bone health and is used in cartilage structure. This will help with bone health if you’re deficient in it, with low levels being linked to bone fractures and low bone density. More research is needed on the role of vitamin K supplements on osteoporosis.

Men should get 120mcg per day while women should be getting 90mcg per day of vitamin K. Don’t take if on blood thinners.

Curcumin

This powerful antioxidant is found in turmeric and has anti-inflammatory properties that may help with pain relief. A 1,500mg daily dose of curcumin extract was found to be as effective as a daily 1,200mg dose of ibuprofen, but without giving you the gastrointestinal side effects. It may also even reduce rheumatoid arthritis swelling and tenderness.

Curcumin is difficult for the body to absorb. Make sure to take it with a source of fat and take a highly absorbable form, like Xandro Lab’s Turmeric Curcumin supplement. Some supplements add black pepper for its piperine component, which increases the absorption of curcumin, but piperine can potentially cause liver damage and may increase the absorption of certain medications. Xandro Lab’s Turmeric Curcumin supplement is made from BCM-95, a patented 100% pure turmeric extract that has high bioavailability, so it doesn’t need piperine to help with absorption.

Don’t take if on anti-coagulants (blood thinners).

Xandro Lab’s BCM 95® Turmeric Curcumin reduces oxidative stress, improves digestive health and relieves joint pain. Try it out today!

SAM-e

S-adenosyl-methionine is a compound found in our body that has anti-inflammatory, cartilage-protecting and pain-relief properties. It was found to be on par with NSAIDs like ibuprofen and celecoxib at relieving osteoarthritis pain, without giving you their side effects. It’s also a great supplement if you have depression.

Take 1,200mg daily for a few weeks to begin seeing side effects.

Magnesium

Magnesium is important for bone health, especially since about 60 per cent of our body’s magnesium levels are found in our bone tissue. It’s been found that those who have higher magnesium levels have better bone mass density. While it’s not yet certain whether magnesium can help reduce bone fractures or help those with osteoporosis, a magnesium deficiency can contribute to osteoporosis. Since nearly half of the US population is low in magnesium — with similar statistics found around the world — it goes to show that a magnesium supplement may be one of the most important ones we need daily, regardless of our bone health.

Men need between 400 to 420mg daily, while women need 310 to 320mg daily, but more if pregnant. The most common form of magnesium on the market is magnesium oxide, which is actually one of the least absorbable forms, plus, it has laxative effects. You will find magnesium glycinate and magnesium citrate are some of the most absorbable forms.

Try out Xandro Lab’s Magnesium Glycinate or learn more about the research behind it.

Boron

This element has an important role in bone growth and maintenance and affects our body’s use of other nutrients needed for bone health. It’s not commonly found in dietary supplements, but it’s found in prunes, raisins, dried apricots and, most importantly, dried plums. One study found that postmenopausal women with low bone density who ate 50 to 100g of dried plums per day showed a significant increase in bone density over six months,

There is no recommended dosage of boron, but 1 to 3mg per day might be beneficial.

Soy Isoflavones

A type of antioxidant that has a similar structure to estrogen and can even activate estrogen receptors in the body. A drop of estrogen in the body can lead to our bones breaking down faster than they can be formed (during bone remodelling), which can result in a higher risk of osteoporosis. Since as we age, our estrogen levels decline, soy isoflavones might reduce the rate of bone turnover and combat calcium loss. A study found it can significantly increase bone mineral density by 54 per cent!

While this is exciting, studies have yet to determine the dosage, supplement form and age dosage requirements needed for these benefits, but 40 to 110mg per day for at least a year might combat bone less and protect against osteoporosis.

Zinc

Zinc is needed for bone health, with higher levels linked to better bone density. Women with osteoporosis and low bone density have been found with low zinc levels. One study even found that those with bone fractures had low serum zinc levels. While the recommended daily minimum for zinc is 12mg, for bone health, it’s recommended to take 15mg per day.

Multivitamin

Our bones are constantly being broken down and reformed through a process called bone remodelling. This, however, requires a good supply of certain nutrients, such as calcium, protein, magnesium, phosphorus, vitamin D, potassium and fluoride, so a multivitamin is a good idea to take daily to ensure you’re maintaining adequate levels alongside your diet.

Keep in mind, though, that if you have a deficiency, a multivitamin won’t be enough, you will need to take that specific vitamin or mineral as a multivitamin doesn’t always contain the full recommended daily dosage of each ingredient.

Further Reading: Check out our list of vitamins and minerals and their recommended daily doses!

Calcium

No list about bones would be complete without calcium since it’s needed for bone strength and structure, but what does the research say?

It’s actually mixed. Calcium, along with vitamin D, has been linked to a reduced risk of fractures in middle-aged and older adults, while other studies have found this not to be the case. It, however, prevents bone loss. So, currently, calcium supplements are great for those with a deficiency, especially since low calcium levels have been found to correlate to a higher risk of hip fracture, but more research is needed to determine whether higher than recommended doses can prevent fractures or manage osteoporosis.

The reason it’s in this section and not the one below is that too many individuals these days fall short in their calcium intake. We need between 700 to 1200mg of calcium per day and remember, our bodies need vitamin D to absorb calcium. High levels may actually cause constipation, kidney stones and digestive issues, and may even be bad for heart health.

Note: Did you know that AKG (alpha-ketoglutarate) has a protective effect against osteoporosis? Xandro Lab’s Calcium AKG combines the two, so be sure to check it out, here!

What is the most effective joint supplement?

There is no single supplement that is best for joint pain. If your joint and bone pain is preventing you from completing daily tasks, you should speak with your doctor to see if they can prescribe you medication. Most of the supplements listed above are ones that should already be in your diet, but current research suggests these are ones that might provide you with further relief from joint and health pain or to protect your joints and bones for longer.

Supplements That You Should Not Take For Joints and Bones — Yet

Keep in mind that a range of supplements currently have mixed research about their efficacy. While some research shows they may have some benefits, others have shown no results at all, or have not been tested on humans to see if results translate from lab studies.

That’s not to say any of these supplements are bad! Some of them are actually really important and useful for other purposes, but in terms of benefits on our bones and joints, here’s what we’ve found.

Chondroitin

Similar to glucosamine, it’s also found in our cartilage. It has anti-inflammatory properties, which may help with pain, swelling and some symptoms of arthritis, but there are inconclusive results on whether it can help with joint health. It can interact with blood thinners. While both glucosamine and chondroitin are the most common arthritis supplements, currently, there is mixed research, but glucosamine seems to be better than chondroitin at this stage.

EGCG

Epigallocatechin gallate is a compound found in green tea that may keep our joints and skeletal muscles healthy. It’s also thought to be about 100 times stronger than vitamins C and E as an antioxidant. Lab studies have found it can protect cartilage and bones and lower the risk of both osteoarthritis and rheumatoid arthritis, but these have not been tested in humans yet.

Selenium

More research is needed but there may be a link between higher selenium intake and bone density and osteoporosis benefits. You can find selenium in wheat, red meat and seafood, and the recommended daily dosage is 55ug.

Copper

Copper has limited research for bone health, but one study found a link between low bone density and low copper levels. Those with severe copper deficiency have been found to have skeletal abnormalities, while women post-menopausal women with a high dietary calcium intake along with high serum copper levels had better lumbar bone density than women with low calcium and serum copper levels. Copper is found in meats, seafood, nuts and grains, with the recommended daily intake of copper for bone health is 0.9mg.

Manganese

Manganese is used in the formation of bone cartilage and bone collagen. Some studies have found that those with osteoporosis had low serum manganese levels and there might be a link between adequate manganese levels and benefits on bone density, but more research is needed. Recommended daily dosage of manganese is 1.8mg for women and 2.3mg for men.

Lifestyle Changes That Can Improve Bone Health

Other than making sure our bodies have adequate levels of the vitamins, minerals and compounds mentioned above and by eating a nutrient-dense diet, there is a range of lifestyle factors that can affect or improve our bone health.

• Keep active and maintain a healthy weight
• Reducing sodium intake
• Stop smoking
• Drink alcohol in moderation
• Eating bone-promoting foods like figs, tofu, legumes, fortified orange juice and leafy greens.

What about lifestyle changes that can improve joint health? Make sure to keep within a healthy weight as excess can put strain on your joints, causing early arthritis. Try to keep your joints moving and do regular exercises with low-impact workouts, including walking, swimming, cycling, yoga and tai chi. Try to avoid repetitive movements, maintain a proper posture, manage stress and try to get adequate and relaxing sleep.

End Note

We hope you’ve learned a bit about the different supplements and vitamins for joint pain and stiffness. Remember, it’s best to maintain a healthy diet, sleep and regular low-impact exercise to keep your overall health at its peak. It’s only on top of this if you want to take a supplement that you should then begin. They are not a substitute for a healthy lifestyle.

Most of the supplements mentioned can be consumed through our diets easily, such as calcium, magnesium, vitamin K and soy isoflavones, but certain circumstances can prevent us from consuming enough. For example, if you live in a region where you don’t get much sun, vitamin D supplements are often recommended.

Before adding any supplement to your diet, make sure to speak with your doctor first, especially if you’re taking any medication, as they can guide you in which supplements would be best for your health.