Do joint supplements work and help?

As the percentage of overweight people in Poland and worldwide increases, so does the risk of a wave of bone and joint diseases in several decades. Excessive body weight and insufficient physical activity lead to the acceleration of degenerative processes in the tissues that keep the body upright.

On the other hand, excessive physical exertion can also be detrimental to health. Both people who avoid exercise and competitive athletes or individuals may at some point in their lives encounter a ‘protest’ from their musculoskeletal system, so it is worth knowing how to alleviate this condition.

1. Curcumin supplements
2. Boswellic acid supplements
3. Collagen supplements
4. Multi-ingredient supplements and others
5. Is there any point in taking joint supplements?

Curcumin supplements

Curcumin is the main active substance present in the root of Curcuma longa, commonly known as turmeric. Both turmeric extracts and isolated curcumin exhibit biological activity and inhibit joint pain. This effect is possible thanks to the modulation of pro-inflammatory factors in the body.

The doses considered effective here are approximately 1000 mg of curcumin per day, and for best absorption, it is recommended to consume it together with piperine from black pepper. It is worth noting that ginger also has similar potential.

Boswellic acid supplements

Boswellic acid owes its name to the plant from which it is derived, Indian frankincense (Boswellia serrata). The biological activity of boswellic acid resembles the effects of curcumin and is particularly valuable for people struggling with joint pain and inflammation, as well as reduced flexibility. The dosage of boswellic acid used in studies involving people with osteoarthritis was generally between 100 and 250 mg per day.

Collagen supplements

Collagen is one of the most important proteins in the body, as it forms the structure of all tissues and organs. The form of collagen that is most easily absorbed after consumption is hydrolysed collagen, i.e. collagen broken down by enzymes into smaller molecules.

Consuming hydrolysed collagen can accelerate tissue regeneration, making it particularly useful for people who do a lot of physical work, athletes, and people recovering from injuries. Joint pain associated with conditions such as osteoarthritis can be alleviated with an average dose of about 10 g of collagen per day.

Multi-ingredient supplements and others

In addition to the above-mentioned ingredients, joint preparations often contain other compounds that can indirectly help combat pain and limited mobility. They provide particular support for people with poor nutritional status caused by malnutrition or a highly processed diet. These include, first and foremost, vitamin D, which modulates calcium absorption and participates in the control of pain-related nerve conduction, as well as vitamin C, which has antioxidant properties and participates in collagen synthesis.

Is there any point in taking joint supplements?

If your joints are sore after physical activity or as a result of pathological changes, such as those that occur in osteoarthritis, it is worth considering using preparations dedicated to joint health, especially if the alternative is non-steroidal anti-inflammatory drugs. With a lower risk of side effects, joint supplements can reduce pain and stiffness and aid recovery.

Sources:

• Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167-175. doi: 10.1136/bjsports-2016-097333. Epub 2017 Oct 10. PMID: 29018060.
• Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016 Aug;19(8):717-29. doi: 10.1089/jmf.2016.3705. PMID: 27533649; PMCID: PMC5003001.
• Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther. 2020 Jul 17;20(1):225. doi: 10.1186/s12906-020-02985-6. PMID: 32680575; PMCID: PMC7368679.
• García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, Simental-Mendía M. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019 Mar;43(3):531-538. doi: 10.1007/s00264-018-4211-5. Epub 2018 Oct 27. PMID: 30368550.