Joint pain supplement reduces premature death risk as effectively as exercise, study suggests (2023)

FAQs

Could a supplement be as effective as exercise at protecting health? ›

New research suggests that a common dietary supplement, glucosamine, may help reduce overall death risk to a similar degree as regular exercise.

Joint health supplements can help increase range of motion, reduce arthritis pain, aid in injury recovery and maintain the overall health of your joints.

Generally safe. Glucosamine sulfate might provide some pain relief for people with osteoarthritis. The supplement appears to be safe and might be a helpful option for people who can't take nonsteroidal anti-inflammatory drugs (NSAIDs). While study results are mixed, glucosamine sulfate might be worth a try.

Some people use supplements to try to help manage joint pain from arthritis. Glucosamine, chondroitin, omega-3, and green tea are just a few of them. Glucosamine has been touted as an anti-inflammatory that helps keep the cartilage in joints healthy.

But unlike medicines, supplements can't claim to cure, treat or prevent a disease. “There's little evidence that any supplement can reverse the course of any chronic disease,” says Hopp. “Don't take supplements with that expectation.” Evidence does suggest that some supplements can enhance health in different ways.

“In general, most athletes do not need supplements of any kind and are best off to get all their calories, healthy proteins, and other vitamins and minerals from real foods,” said Dr. Hunnes, who is also an amateur athlete.

Fish oil supplements are a popular alternative for those looking to relieve joint pain. It is made up of omega-3 fatty acids which contain anti-inflammatory properties. These fatty acids play a role in providing pain relief to many of your body's joints.

Fish oil, SAM-e and curcumin are among the supplements with the best evidence to support them. The research on glucosamine and chondroitin, some of the most popular supplements for osteoarthritis, is mixed, but they may help with OA pain and stiffness.

It can take four to eight weeks for glucosamine sulfate to ease pain.

How do you regenerate knee cartilage naturally? ›

Stretch as often as possible. A simple stretch can help prevent stiffness in your joints and lubricate and nourish the cartilage with synovial fluid. Stretch exercises like yoga and pilates can help alleviate the symptoms of osteoarthritis and also strengthen your muscles to prevent further joint injury.

Glucosamine sulfate and glucosamine hydrochloride have most often been used by adults in doses of 1500 mg by mouth daily for up to 3 years. Speak with a healthcare provider to find out what dose might be best for a specific condition.

Several nutritional supplements have shown promise for relieving pain, stiffness and other arthritis symptoms. Glucosamine and chondroitin, omega-3 fatty acids, SAM-e and curcumin are just some of the natural products researchers have studied for osteoarthritis (OA) and rheumatoid arthritis (RA).

Such is the case with vitamin D. When you aren't getting enough, you may get pain in your joints. Vitamin D's anti-inflammatory properties help relieve joint pain. Vitamin D also can help manage autoimmune conditions that affect the joints, including multiple sclerosis, rheumatoid arthritis, and Type 1 diabetes.

Glucosamine also hinders hyaluronidase, the tissue-damaging enzyme, and helps to rebuild the damaged articular cartilage. In addition, glucosamine sulfate improves the lubricant properties of synovial fluid.

Keep in mind: Most studies suggest that multivitamins won't make you live longer, slow cognitive decline or lower your chances of disease, such as heart disease, cancer or diabetes. “In fact, it's illegal for companies to make claims that supplements will treat, diagnose, prevent or cure diseases,” says Dr. Millstein.

Most experts recommend that people get their nutrients from food rather than supplements. One reason is it's more pleasant to eat something than pop a pill -- the simple pleasure of eating food rather than taking a pill. Foods also contain a greater variety of nutrients in one package.

Protein supplements

Getting enough protein is critical for gaining muscle. Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes ( 9 ).

Do supplements really work for building muscle? ›

Supplements are generally not very important for building muscle so long as you consume a high protein diet in a calorie surplus and consistently perform an effective weight training regime. You can use supplements like protein powder to help ensure your protein intake is adequate.

So, Fish Oil or Turmeric? For the best, the most effective chance of results, the answer is both. Fish Oil and Turmeric can act as helpful allies in your battle towards joint pain relief! It is really important to understand that your pain can be improved, and with that your training at UFIT!

So far there have been no human studies that have consistently shown benefits of fish oil on cartilage, according to a 2015 literature review published the American Journal of Orthopaedics. At least one study published since that review suggests that fish oil may help relieve OA symptoms.

Supplementation with fish oil may be beneficial for some patients with rheumatoid arthritis (RA) due to its mild anti-inflammatory effects. The benefits that have been reported among this patient group include an improvement in pain and reduction in the use of non-steroidal anti-inflammatory drugs (NSAIDs).

One-to-three grams of fish oil each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling, and discomfort. The omega-3 fatty acids present in this amount can also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling.

30s-40s Good Time to Start

Unless you're supplementing and/or eating a glucosamine-heavy diet, you'll undoubtedly start to encounter the occasional joint ache as you approach or pass the age of 35 and that's because we start to need higher levels of glucosamine to maintain healthy cartilage.

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

How often should I take joint supplements? ›

In most studies on treating osteoarthritis, the typical dose was 500 milligrams of glucosamine sulfate, three times a day. Ask your doctor what they recommend for you. Some experts suggest you take it with meals to prevent an upset stomach.

Trials into collagen's role in treating osteoarthritis give mixed results. Studies into the role of collagen in treating rheumatoid arthritis suggest that it doesn't have a significant effect in reducing pain and joint inflammation. This hasn't been consistently reproduced across trials.

May relieve joint pain

Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain (8). A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness and overall osteoarthritis symptoms ( 9 ).

Turmeric

Granted, turmeric is a spice rather than a food. However, it is still a cartilage repairing ingredient worth introducing to your diet.

It is suggested that collagen derivatives or peptides are absorbed by the body and help to stimulate native collagen synthesis and repair within cartilage. “Small, short-term studies have shown efficacy.

Taking magnesium can help to reduce arthritic pain and inflammation. It may be beneficial to take magnesium supplements or eat foods rich in magnesium if you are experiencing arthritic pain.

Vitamin B complex is a type of non-antioxidant vitamin. We don't fully understand how this type of vitamin may treat arthritis-related conditions, but evidence from trials suggests that vitamins B3, B9 and B12 might be of some benefit for treating osteoarthritis, particularly in improving joint mobility and hand grip.

Yes, multiple studies show that a deficiency of this vitamin can lead to joint pain and swelling. As Vitamin D is required for bone building and bone health, therefore a deficiency of it will negatively affect the bones. Since our school days, we have known how important Vitamin D is for bone health.

People who have low levels of vitamin D often have joint pain. Vitamin D supplements may treat joint pain in some people who have a vitamin D deficiency. However, research doesn't support that people with healthy levels of vitamin D take should take these supplements for joint pain.

Cartilage Regeneration Options

It involves a biopsy to harvest chondrocytes (cartilage-forming cells), which are allowed to multiply in a lab, and surgery to implant them into the damaged area. Our experts use a small-punch biopsy method for cell collection, rather than a more invasive arthroscopic procedure.

What Vitamin builds cartilage? ›

Vitamin D has been associated with cartilage regeneration in OA, but the exact mechanism is not well defined. Vitamin D deficiency is associated with an increased risk of patients developing OA in some studies, but the results of other studies have been inconsistent.

Hyaluronic acid is a safe and effective treatment for many people with osteoarthritis. It can reduce pain and help lubricate the joints.

Zinc, lavender and the omega-3 in walnuts are just a few supplements that have scientifically proven benefits. Supplements and herbs are all part of complementary medicine, which are therapies that fall beyond the scope of evidence-based medicine.

Research consistently shows that synthetic nutrients are no replacement for a healthy, balanced diet. Getting natural nutrients from whole foods is always a better option. However, if you are truly lacking in a specific nutrient, then taking a supplement can be beneficial.

Creatine

Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement.

“In addition to a healthy diet, there is evidence that some supplements can benefit your overall well-being with little to no risk,” says Dr. Millstein. Common supplements that may benefit your health include: Vitamin B12, which can help keep nerve and blood cells healthy, make DNA and prevent anemia.

Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. They're components of cartilage—the substance that cushions the joints.

There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.

Can too much supplement be harmful? ›

It's possible. Once the human body uses the vitamins and minerals it needs, the rest is excreted or stored. There are some supplements that can cause harm, so you have to be aware of what you're taking. There are water-soluble and fat-soluble vitamins.

Creatine monohydrate is the most widely used and studied form of creatine in supplements. Bottom Line: Sports-medicine experts agree that creatine supplements can improve performance in activities that involve intense effort followed by short recovery periods.

But what exactly are the advantages of taking supplements? Some of these benefits include: increased resistance to fatigue, increased technical and sprint performance, improved muscular power and strength, greater sprint repeatability, and improved reaction time.