Achy Joints? 9 Supplements Dietitians Recommend
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Experiencing chronic knee pain or suffering from stiff, aching joints is a common struggle for many. In fact, almost 70% of adults aged 50 and above report occasional joint discomfort, as highlighted by a University of Michigan poll. Joints, where two or more bones meet, are crucial for various activities such as running, walking, and playing sports.
Though aging can negatively affect joint health, proper nutrition can play a substantial role in maintaining their strength and functionality. A well-balanced diet full of anti-inflammatory foods is essential for joint health, and specific supplements can offer further support.
The experts at the Good Housekeeping Institute Nutrition Lab meticulously assessed over 30 joint health supplements to determine the ten most beneficial options listed below.
Top Selections
While supplements such as glucosamine, chondroitin, and methylsulfonylmethane (MSM) may alleviate discomfort, they are not instant solutions or miracle cures. It’s essential to consult your healthcare provider before commencing any new supplement regimen—they can help review your medical history and identify potential nutrient deficiencies that might be contributing to joint problems. Additionally, more insights on how we assess joint health supplements are available at the conclusion of this guide.
Our registered dietitians at the Good Housekeeping Institute Nutrition Lab thoroughly examine each supplement we recommend according to our dietary supplement methodology. It’s important to remember that a supplement is meant to complement a nutritious diet, not replace it. Always consult your healthcare provider prior to starting any dietary supplement routine.
How We Selected the Best Joint Supplements
Our team of registered dietitians and health professionals at the Good Housekeeping Institute Nutrition Lab conducted a detailed evaluation of supplements based on expertise, label accuracy, ingredient quality, and data from third-party testing.
To pinpoint the best joint supplements, our experts examined over 30 products, considering dosage, serving size, pricing, servings per container, ingredient content, form, and whether the supplement can be consumed with or without food. We included diverse options across various price points and nutrient compositions to cater to different needs. These recommendations reflect expert evaluations rather than laboratory testing results.
We focus on supplements independently verified for purity, potency, and safety by third-party organizations that meet our high standards for ingredient transparency and manufacturing quality. Since dietary supplements don’t receive pre-market safety or effectiveness evaluations by the U.S. Food and Drug Administration (FDA), it’s crucial to research and consult with healthcare providers before incorporating new supplements into your routine.
Philip Friedman
Key Considerations When Shopping for a Joint Supplement
Choosing the right joint supplement among the various options available can be overwhelming. Keep these essential factors in mind while shopping:
✔️ Type: Joint health supplements vary from single-nutrient options such as vitamin D to complex formulations with multiple functional ingredients. Consult your healthcare provider to determine which is best for your situation, potentially involving bloodwork to identify any deficiencies affecting your joints.
✔️ Form and Size: Pay attention to serving sizes and the actual size of the pills. Consider whether you prefer one large pill daily or several smaller ones spread throughout the day. If larger pills are a concern, powdered or liquid forms may be more suitable for your lifestyle.
✔️ Price: The price of joint supplements can vary widely, and higher costs do not always equate to better quality. Each bottle contains different quantities of pills, and serving sizes vary. To facilitate comparisons, we provide cost per dosage information. Complexes with multiple nutrients may be pricier.
✔️ Quality: Review the ingredient list carefully and look for the absence of artificial additives. Additionally, seek out supplements tested for quality and safety by reputable third-party organizations, such as USP, NSF, or ConsumerLab.com to ensure the product meets stringent standards.
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Popular Ingredients Found in Joint Supplements
Most joint health supplements contain a mix of ingredients aimed at relieving joint pain and associated osteoarthritis symptoms. Common components include:
✔️ Glucosamine: A naturally occurring substance in the body that serves as a building block for cartilage, the connective tissue cushioning the ends of bones in the joints.
✔️ Chondroitin: Substances found in cartilage surrounding joints, helping it retain moisture.
✔️ Fish Oil: Comprising two omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—found in fish.
✔️ Methylsulfonylmethane (MSM): An organic sulfur compound that may alleviate pain and swelling in osteoarthritis patients.
✔️ Boswellia: Also known as frankincense, this extract comes from the Boswellia tree’s resin. Limited studies suggest that it may help relieve joint discomfort in as little as eight weeks.
✔️ Turmeric: A root vegetable rich in curcumin, the active compound that provides its vibrant yellow hue and is known for anti-inflammatory properties. Research suggests it may help alleviate joint pain.
✔️ Collagen: This protein is abundant in the body, providing structure and support to muscles, bones, and connective tissues. Type II collagen has shown particular promise for osteoarthritis.
✔️ Hyaluronic Acid: A gel-like substance essential for joint lubrication, growth of cartilage, and bone development. It may reduce joint inflammation and is available in both oral supplements and injections.
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Are There Any Side Effects Associated with Joint Supplements?
Most ingredients found in joint supplements are generally considered safe. Nonetheless, it’s advisable to consult your healthcare provider to ensure the selected product aligns well with your medications, health situation, and any existing conditions. For instance, if you’re on blood thinners, your doctor may recommend avoiding joint supplements that include glucosamine, chondroitin, and other similar components.
While these supplements are generally well-tolerated, mild side effects such as nausea, heartburn, diarrhea, or constipation may occur, especially with glucosamine and chondroitin. It’s typically recommended to take these options with food to enhance absorption and reduce gastrointestinal discomfort; however, always check the specific instructions on each supplement’s packaging for guidance on dosage and timing.
Consider allergies, particularly to shellfish, as many joint supplements are derived from these sources. Fortunately, there are vegan options available, which are included in our list.
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Why Trust Good Housekeeping?
As the director of the Good Housekeeping Institute Nutrition Lab, Registered Dietitian Stefanini Sassos oversees all content related to nutrition and conducts product testing and evaluations. Stefani stays abreast of the latest research to deliver trustworthy insights on diet and nutrition. She leads the analysis of supplements for Good Housekeeping, having assessed numerous categories, including multivitamins, vegan protein powders, and vitamin D.
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