Everyone suffers from joint pain at one time in their life, that's a fact. The question then becomes, what are the best supplements for joint pain? Sadly, the answer is pretty complex but it doesn’t have to be.
The truth is, any athlete or any individual who train hard, participates in Crossfit, bodybuilding or any sports needs joint support products that help them return to training faster, recover better or prevent injury. So what are my top 10 supplements that I recommend for reducing joint pain?
Here’s the list
Chondrotin Sulfate Complex
Omega-3 fish oil
But it goes deeper than that. The reason that most joint products don’t work, or that they haven’t worked for you, is that they are just plain ineffective.
They either contain doses that are too low to help or they only focus on one way to reduce joint pain. Joint pain happens in two steps. For starters, inflammation is increased in the joint that hurts. Maybe you twisted your ankle or banged your wrist. Maybe you hurt your shoulder bench pressing in the gym. Regardless of how the joint pain happened, inflammation is running rampant in that joint. Your joint could even be swollen.
Your joint support supplement needs to LOWER inflammation AND help to rebuild your torn cartilage and ligaments. Most joint supplements only accomplish one goal. They either are glucosamine based and help the joint to SLOWLY rebuild over time or they are an anti-inflammatory based product.
The second reason why most joint products just don’t work is because your diet might not be where it should be. In my Physique Formula podcast, in my videos and in my Physique Formula book, I detail the exact diet that fights inflammation but here’s some quick bullet points.
Focus on eating lean, preferably organic meat and beef options.
Make sure to eat 3-5 servings of fruits and vegetables multiple times per day
Eat inflammation fight foods like Shimbo’s Organic Extra Virgin Olive Oil and Shimbo’s Organic Coconut Oil.
Limit your starchy carbohydrates intake to rice, oatmeal and potatoes.
Let’s get into the top 10 supplements to reduce joint pain.
#1 Glucosamine Sulfate
This is the traditional “go to “ joint supplement recommendation of supplement stores around the country. Glucosamine levels in healthy cartilage gradually decrease with age and use. Numerous studies validate the positive impact that glucosamine sulfate has on a variety of joint pain from moderate osteoarthritis to rheumatoid arthritis to inflammatory bowel disease and typical sports injuries.
Dosage: Aim for 1,000 mg’s of glucosesamine sulfate one to two times per day
#2 Chondrotin Sulfate Complex
Another natural nutrient that is found in cartilage throughout the body. Chondrotin is often lumped in with glucosamine but it has enough evidence to be its own stand alone joint support supplement. Used to treat both short and long term joint pain and arthritis, chrondrotin has also been shown by studies to potentially reduce joint swelling as well.
Dosage:50-100 mg’s per day
# 3: Boswellia
One of the newer joint support products on the market, boswellia, which is naturally occurring in frankincense, shows promise for reducing inflammation. Since it’s rich in a variety of compounds that reduce inflammation, boswellia is best used with a combination of other joint support products since it can enhance all of the other nutrients. It’s why I designed The Physique Formula Joint Support to combat joint pain from a variety of pathways. Best of all, Boswellia has been shown to extort all of the positive benefits without the damaging side effects caused by NSAID.
Dosage-100-200 mg’s per day
Another joint nutrient found naturally in the human body, MSM, when combined with glucosamine and Chondrotin produces favorable changes to inflammation levels as well as degenerative discs and joints. MSM also has other positive benefits including improving insulin sensitivity and sleep quality.
Dosage MSM-100 mg’s 1-2 times per day
# 5 Omega-3 fish oil
While not a traditional joint pain supplement, omega-3 fish oil is one of the more powerful joint supporting products. Inflammation, both short term and long term, wrecks havoc on your joints while blocking joint recovery. If your joint is inflammed, it can not undergo the restorative process which is why I highly advise daily omega-3 fish oil intake from either a supplement or wild caught fish.
Dosage: 6-12 grams of omega-3 fish oil per day
Curcumin is one of the hotter supplements on the market due to its large concentrations of nutrients that fight joint pain. Curcumin, in studies, suppress tumor necrosis factor (TNF) which destroys joint cartilage. Curcumin also suppresses human epidermal growth factor (EGF). EGF produces cells that increases rheumatoid arthritis and joint pain. Curcumin inhibits 5 different molecular signals and according to the NY Times, is just what the doctor ordered for joint pain.
Dosage: 500 mg’s twice per day
Have you ever heard that eating pineapples is good for your joints? That’s due to the bromelain content which, science suggests, reduces joint swelling. Clinical trials have found that bromelain, when compared to popular NSAIDS, is more effective in relieving joint pain. Bromelain has also been found to speed healing and reduce post exercise and surgical pain.
Primarily found in red and purple fruits like apples and berries, quercetin not only is very good for helping seasonal allergies but it also has research showing that it’s a very potent anti-inflammatory. In a study published in Biological Pharmacology found that dosages of quercetin decreased clinical arthritis symptoms by inhibiting pro inflammation cytokines.
Studies show that when quercetin is combined with glucosamine and chondrotin, , subjects has significantly less pain when walking and climbing stairs.
Dosage:100 mg's twice per day
#9 L Proline
So why is L proline, an amino acid, good for your joints? Proline is needed for proper production of collagen and cartilage. As we age, we lose more and more collagen, as we’ll discuss shortly. Proline helps the body break down the proteins that we eat to build connective tissue. Following prolonged exercise, proline levels dips in the body which can often be attributed to joint pain post workout.
Dosage:50 mg’s twice per day/
30 percent of the body’s protein are made our of collagen so it should come at no surprise that collagen provides a ton of benefits for both skin and joint health. While The Physique Formula Joint Support helps to rebuild the joint and reduce inflammation, collagen helps the elasticity of the joint. In 2002, researchers found that subjects taking collagen supplements had less joint stiffness and pain and less overall joint pain. The best source of collagen is from bone borth but a collagen supplement can be very effective.
Dosage-500 mg’s per day