As with many parts of our health, we often don’t think about our bone and joint health until an injury or decline in function happens. Or perhaps, we reach a certain age and begin to worry about conditions such as osteoporosis or arthritis. 

The best approach is to start a bone and joint health strategy in which supplements can play a part. Even the best supplement strategy, however, should be paired with exercise and a diet rich in essential nutrients. Let’s take a look at the 11 best supplements for bone and joint health. 

Calcium

Calcium is a superstar mineral that makes up 40 percent of overall bone tissue. Cheese, milk, yogurt, and dark leafy greens are all excellent sources. For a variety of reasons like specialized diets or a decline in appetite with age, many have trouble getting enough calcium and could benefit from taking a supplement. Coral calcium is popular with many because of coral’s overall similar composition to human bone. 

Collagen

Collagen, specifically Type II Collagen, is a joint flexibility superstar. Type II collagen makes up 60 percent of the dry weight of the cartilage providing tensile and shear strength.

Some small-scale studies have found that collagen supplementation may help strengthen bones and joints. 

Vitamin D

Vitamin D is used in the body to absorb calcium and strengthen our bones. An additional benefit to Vitamin D is that it helps your immune system fight off bacteria and viruses. There are several primary ways to get Vitamin D. The body synthesizes its own Vitamin D by way of sun exposure. Most milk in the US is fortified with Vitamin D and supplements can be a good option for the winter months. 

Glucosamine and chondroitin

Glucosamine and chondroitin are major constituents of joint cartilage. It’s thought that taking in the constituents can help to maintain the integrity of joints and their flexibility as we age. The Mayo Clinic cites preliminary research finding that glucosamine chondroitin supplements may slow knee joint degeneration associated with osteoarthritis. Other research indicated it may help with pain related to rheumatoid arthritis. 

There are some interactions with medication to look out for, specifically Warfarin. 

Zinc

Put simply, zinc is essential for skeletal growth and bone homeostasis. Bones are constantly undergoing a process known as remodeling wherein old bone tissue is broken down and new bone tissue issue is added. As we age, the body can begin to lose more bone tissue than it can replace leading to degenerative bone problems like osteoporosis. 

Zinc and Omega-3 are vital to keeping these two processes in balance so that bone doesn’t go through excessive breakdown. 

Copper

Copper provides an enzyme that aids in the formation of collagen in bone and connective tissue. Its antioxidant content can also prevent some of the inflammatory damage to bones and joints. 

Vitamin C

Most people only focus on this vitamin during cold and flu season but it has importance year-round. Vitamin C is necessary for the formation of collagen, a necessary component of bone mineralization. Studies have linked Vitamin C intake with greater bone density. 

Vitamin K

Vitamin K is another seldom-discussed vitamin that is vital to bone growth and development. Functionally, it helps to attract calcium to the bones and those with lower levels of Vitamin K have been found to have lower bone density. 

Most people shouldn’t have trouble getting Vitamin K from their diet. Supplements may have negative interactions with medications such as blood thinners. 

Magnesium

The importance of magnesium cannot be understated. It’s used in the management of blood sugar levels, regulation of nerve function, and most importantly for this list, bone formation and is required for 600 chemical reactions in the body. 

When it comes to bone health, magnesium plays a role in regulating calcium levels. The relationship is so strong that a review of 28 studies on the subject found that lower levels of magnesium were associated with the incidence of osteoporosis. 

Omega-3 fatty acids

Omega-3 is normally emphasized for its heart health benefits but it may be just as important for bone and joint health. Omega-3 has been found to facilitate bone mineralization, reduce inflammation, and protect against excessive bone breakdown. Additionally, it can help build healthy cells, including the cells for materials that cushion your joints. 

One study found that Omega-3 might be able to mitigate bone loss while another found it helped to prevent osteoporosis associated with steroid use. 

Most people can Omega-3 from fatty fish like salmon, but there are also plant-based sources like flax seeds, walnuts, chia seeds, and hemp seeds. 

Turmeric

Turmeric and Ginger were well-known for health reasons before becoming flavorful pantry staples. When it comes to bone and joint health, turmeric and ginger have anti-inflammatory and antioxidant properties that have been found to help with joint comfort in placebo-controlled studies. In fact, in one study of 139 patients, participants reported relief from turmeric supplements at the same rate as the NSAID diclofenac. 

Fats and oils help with turmeric absorption so supplements like curcumin capsules should be taken with or after a meal. 

The Broader Bone and Joint Health Strategy

Bone and joint supplements as their name suggests are only for filling in the gaps or giving a helping hand. Maintaining your bone and joint health should involve a complete strategy in which you do the following:

1. Eat a healthy diet with calcium-rich foods like yogurt, dark-leafy greens, fish, and seeds. Additionally, aim to get a range of antioxidants from sources like tomatoes, berries, and herbs. 

2. Maintaining a healthy weight is one of the biggest steps you can take in maintaining your bone and joint health. Regular activities, exercise, and anything else your body needs to do will be less taxing when you’re at a healthy weight. Oppositely, being overweight puts more stress on bones and joints making overall mobility more difficult.

3. Get annual checkups and discuss issues with your physician. To get the most out of your visits, keep a diary of any issues such as joint pain or difficulty moving. For example, your diary can include times when you experience pain, activities that lead to it, and remedies that you have used. 

4. An exercise plan that includes, stretching and weight-bearing exercises like walking, hiking, dancing, or playing tennis. As they say “use it or lose it,” maintaining mobility means staying on the move. 

Bottom Line

Maintaining bone and joint health is a lifelong effort that should start early. As with many other health areas, it mainly comes down to lifestyle factors like diet and exercise. However, there are important nutrients that contribute to this effort which can be hard to get from diet alone. So a bone and joint supplement might be a handy way to get calcium, collagen, Omega-3 and other essential vitamins and minerals. 

This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician. 

*These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent disease.