The joints are the connection between two bones. Over the course of a lifetime, they are bent and stretched countless times.
The joints are therefore exposed to enormous stress and over the years the articular cartilage can become damaged or broken down. In colloquial terms, this is referred to as joint wear. Since the cartilage acts as a cushion between the bones, this can easily lead to joint pain.
Here you can find out which supplements you can use to support your joints.
Collagen
Collagen is a component of articular cartilage and can improve the strength of joints. As we age, collagen breaks down more and more, which promotes joint pain and other joint problems.
Many studies indicate that taking collagen can relieve symptoms of osteoarthritis . 1
Vitamin C
Vitamin C is needed for the production of collagen. 2 In this way, vitamin C could indirectly support joint health.
Glucosamine and chondroitin
Glucosamine and chondroitin are also important components of articular cartilage and are intended to counteract cartilage degradation.
In studies, the two combined were able to relieve joint pain. 3
Hyaluronic acid
Hyaluronic acid binds water and acts as a lubricant in the joints. It is often used for joint pain, especially osteoarthritis. 4
Calcium, vitamin D3 and vitamin K2
Healthy cartilage protects the bones. It acts like a kind of shock absorber. If the cartilage is damaged, the bones are easily attacked.
That's why you should also think about your bones if you have joint problems. Important nutrients for the bones are calcium, vitamin D3, and vitamin K2.
Calcium is the so-called bone mineral: bones consist largely of calcium and it gives the bones strength.
Vitamin D3 promotes the absorption of calcium from the intestine. It ensures that calcium is available to the body. A vitamin D deficiency is associated with loss of cartilage mass and osteoarthritis. 5
Vitamin K2 ensures that calcium gets from the blood into the bones. In people with osteoarthritis who have low vitamin K levels, joint wear progresses more quickly. 6
MSM
Methylsulfonylmethane (MSM) is organic sulfur. Sulfur is an important building block of collagen and chondroitin.
MSM is also said to have anti-inflammatory and antioxidant effects. Oxidative stress promotes the breakdown of cartilage.
Especially in combination with chondroitin and glucosamine, MSM appears to be able to relieve joint pain and increase mobility. 7 8
Omega-3
Omega-3 fatty acids have an anti-inflammatory effect and are therefore particularly useful for inflammatory joint pain such as osteoarthritis.
They could also be important for cartilage preservation: osteoarthritis patients with a good supply of omega-3 have less cartilage loss. 9
Conclusion: Healthy joints are well supplied with certain nutrients
Many nutrients are important for the formation and maintenance of cartilage. Other nutrients, however, have an anti-inflammatory effect and can thus counteract inflammatory joint pain.
