Running, lifting, chasing kids and decades of everyday wear all ask a lot of your joints. Joint supplements are some of the most popular products on the shelf, but the ingredient lists can be confusing. Here is what each common ingredient is, what the research shows and how to get the most out of them.
Start with the basics
No supplement replaces the fundamentals. Strength training builds the muscles that support and protect your joints. Staying at a healthy weight reduces the load on your knees and hips. Mobility work, good sleep and a varied warm-up all help. Think of joint supplements as support for those habits, not a substitute.
The common ingredients
Glucosamine and chondroitin
Both are natural parts of cartilage. They are the most studied joint supplements, and the results are mixed. In the large NIH-funded GAIT trial, the combination did not beat placebo for everyone, but a subgroup with moderate-to-severe knee discomfort did see benefit. Some people notice a difference and others do not, so a fair trial of two to three months is reasonable.*
MSM
Methylsulfonylmethane is a sulfur compound. A handful of smaller studies suggest it may support joint comfort and mobility.*
Turmeric (curcumin)
Curcumin has some of the more encouraging recent research for joint comfort, especially when paired with black pepper extract for absorption.* Read more in our turmeric and curcumin guide.
Boswellia, ginger, quercetin and bromelain
Boswellia (Indian frankincense) and ginger have been used traditionally for joint comfort, and both have some supportive studies.* Quercetin is a plant antioxidant, and bromelain is an enzyme from pineapple.* Combination formulas let you cover several bases in one serving.
Collagen
Collagen peptides are a separate option that some active people use for joint and connective tissue support.* They are often taken alongside the ingredients above.
How to take joint supplements
- Give them time. Most studies run 8 to 12 weeks or longer before measuring results.
- Take them with food to reduce the chance of an upset stomach.
- Keep a simple note of how your joints feel each week so you can judge honestly.
Who should be careful
- Glucosamine is often made from shellfish. Check the label if you have a shellfish allergy.
- Glucosamine and chondroitin may affect blood sugar slightly or interact with warfarin. Talk to your doctor if you have diabetes or take a blood thinner.
- Persistent swelling, locking, instability or sudden pain deserve a visit to your doctor or a physical therapist.
Upward Nutrition Joint Health Plus
Joint Health Plus brings these ingredients together in one two-capsule serving: turmeric root plus an extract standardized to 95% curcuminoids with BioPerine®, glucosamine, chondroitin and MSM, plus ginger, boswellia, quercetin and bromelain. It is made in the USA in an FDA-registered, GMP-certified facility and third-party tested for quality and purity.
References
- Clegg DO, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med. 2006;354(8):795-808.
- National Center for Complementary and Integrative Health. Glucosamine and Chondroitin for Osteoarthritis.
- Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis. J Med Food. 2016;19(8):717-729.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.
