What are the Best Vitamins and Supplements for Joint Health?

Many people experience joint stiffness and pain due to aging and the strains that accompany overuse.

Ensuring you receive adequate amounts of specific vitamins and minerals can make a difference in supporting joint health as you age.

Many vitamins are easily obtained through diet alone, but ensuring sufficient amounts may require supplementation. We have compiled some of the best vitamins for joint health in this handy guide below.

Vitamin D

Studies have found that many people with rheumatoid arthritis (an inflammatory condition of the joints) are also deficient in vitamin D.¹ Vitamin D deficiencies are incredibly common. A vitamin D supplement may help reduce inflammation and joint pain.

Omega-3 or fish oil

Omega-3 supplements or fish oil may also help to reduce inflammation² and improve joint health. You can get more omega-3 fatty acids in your diet by consuming certain foods such as fish or taking them as a supplement. It may take up to 3 months of taking omega 3s before you notice results.

Turmeric

Turmeric is a yellow spice containing a multitude of health benefits. You can add turmeric to food or take it as a supplement. Turmeric has anti-inflammatory properties, may reduce joint pains and aches, and can help improve the range of motion.

Vitamin K

Vitamin K helps your body absorb calcium properly and helps your cartilage structure develop properly. You can get extra vitamin K in your diet by eating dark leafy greens like spinach, kale, and collards.

Calcium

Many people are familiar with calcium as being beneficial for bone health. Calcium also benefits the joints because it can help reduce inflammation and pain, especially in the knees. Women usually need more calcium³ supplements than men because they tend to have smaller bones and are more prone to osteoporosis.

Glucosamine

Glucosamine is an amino sugar naturally found in connective tissue (the type of tissue that makes up joints). A glucosamine supplement can help slow cartilage loss and reduce swelling and pain.

Chondroitin 

Chondroitin is also naturally found in the connective tissue. It keeps cartilage healthy by absorbing fluid and blocking certain enzymes that cause the cartilage to break down. It also helps to provide building blocks that allow the body to produce new cartilage.

Boswellia 

Boswellia is a plant extract widely used in natural medicine for treating arthritis and other conditions such as ulcerative colitis, open wounds, and asthma. You may also hear of it referred to as Indian frankincense. Boswellia can help reduce inflammation⁴ and lessen symptoms of rheumatoid arthritis.

Cat’s Claw (Uncaria Tomentosa) 

Cat’s Claw is a plant-derived supplement that comes from a woody vine. It contains chemicals called tannins and sterols which help to reduce inflammation. Some studies have even found that Cat’s Claw might help with knee pain associated with rheumatoid arthritis⁵ without causing side effects.

How do the Joints Change as You Age?

As you age, your joints become stiffer and less flexible, making injury more likely. Lubricating fluids in the joints can diminish, causing the cartilage to get thinner. Thinning cartilage sometimes causes bones to rub against each other, leading to varying aches and pains.

Tips to Keep Your Joints Healthy

In addition to taking beneficial vitamins and supplements, incorporating some healthy routines into your daily life helps keep your joints healthy.

Maintain a Healthy Weight

Being overweight can put extra stress on the joints and bones. Maintaining a healthy weight helps to reduce the amount of pressure that is placed on the joints to prevent pain and joint damage.

Stay Active

Moving and exercising supports healthy joints and muscles and works to prevent stiffness. Low-impact exercise is ideal for maintaining joint health. Some examples of low-impact exercise include walking, swimming, and cycling. Staying active also helps with maintaining a healthy weight.

Stretch Regularly

Consistent stretching helps to keep your body moving, active, and fluid. Stretching increases the range of motion and maintains the lubrication within the joints, helping to reduce aches and pains while minimizing the risk of injuries.

Eat a Nutritious Diet

A healthy diet can elevate your overall health and help you achieve weight-loss goals. Eat foods high in vitamin D and calcium, such as dairy products, to help support healthy joints and bones. Foods with healthy fats, like salmon and mackerel, can also help lubricate joints and prevent aches and pains.

Proper Posture

Keeping your posture straight helps maintain joint health. Poor posture can stress the joints and increase your risk of injury. Be mindful of your posture when sitting, standing, sleeping, and lifting heavy objects.

Oral Vitamins vs. IV Infusion

IV therapy is a great way to increase certain vitamin levels, such as vitamin D and vitamin C. Vitamin IV infusions deliver a blend of different beneficial vitamins and minerals directly into your bloodstream.

When taken orally, vitamins take much longer to break down in your digestive system. IV infusions bypass the digestive system and immediately target the bloodstream, allowing the vitamins to absorb and quickly reinvigorate your body.

Summary

Keeping your joints healthy can help prevent aches and pains, allowing you to get more out of your valuable day. Supporting your body in the right ways through a nutritious diet, exercise, and taking the right vitamins helps to keep your joints healthy and strong. Consult with your doctor about the specific types of vitamins that are best for you, and consider IV therapy as a method to boost your vitamin and mineral intake.

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