Research so far shows that the supplements below can help improve joint pain and overall joint health:
✔️ Curcumin: It is the active compound in turmeric which gives the spice its flavor and color. He is known for his anti-inflammatory effects, because it disrupts pro-inflammatory cells in the body, according to Wnorowski.
✔️ Boswellia: Boswellia serrata or Indian frankincense is one of those dark horses in the world of anti-inflammatories. According the Arthritis Foundation, it works by blocking the enzymes that turn your food into molecules that attack your joints. In 2018, researchers who conducted a Systematic review of 20 osteoarthritis relief supplements found boswellia extract to be a big hit in relieving joint pain.
✔️ Collagen: One of the keys to preventing joint pain is protecting the cushy cartilage that protects your bones. Cartilage is partly made up of a protein called collagen, which “plays a major role in keeping joints and ligaments healthy and strong,” says Mazur. A 2014 review suggests that collagen can protect cartilage, relieve pain and potentially increase the strength of your bones.
✔️ Fish oil: Omega-3 fatty acids in fish oil have been widely studied for their anti-inflammatory effects for many conditions, including arthritis. Some researchers to have found that people with osteoarthritis who took 200 mg of EPA and 400 mg of DHA (active ingredients in fish oil) daily for 16 weeks experienced less chronic pain. Fish oil also has been proven be an effective treatment for drop, a common but complex form of arthritis whose symptoms tend to be more sudden and severe. For an effective fish oil supplement, you’ll want to find a brand that contains a minimum of 500 mg of EPA and DHA combined, says Valentina Duong, APDdietitian strength owner.
✔️ Vitamin D: It will not replace over-the-counter pain relievers, but it is vital for strong bones– including those that make up your joints. According to the National Institutes of Health (NIH), Vitamin D helps you absorb calcium, one of the main building blocks of your bones. This too regulates phosphateallowing you to contract the muscles that move the bones in your joints.
Many of us need more of this essential nutrient. “Lower levels (of vitamin D) can lead to bone, joint and muscle pain,” says Kendra Clifford, ND, naturopathic physician and birth doula at the Uxbridge Chiropractic Center in Ontario. “Bone pain can often be difficult to distinguish from muscle pain, therefore, vitamin D deficiency can be the direct cause of pain in many people.
✔️ PEAS: Palmitoylethanolamide was discovered in the 1950s as a powerful anti-inflammatory, and it is still under study for its analgesic potential. Several studies found that PEA can help people with chronic lower back pain and pelvic pain. Clifford found in his practice that PEA “is very well tolerated and can be used in at-risk populations – such as those taking a large number of medications – where typical painkillers have a large number of adverse effects.”
✔️ Devil’s claws: Derived from a plant native to South Africa, it is a popular supplement in France and Germany for treating inflammation, arthritis, headacheand lower back pain. Take devil’s claw for 8-12 weeks may reduce pain and improve joint function in people with osteoarthritis.