Joints are the part of the body where bones connect, they allow bones to move alongside each other and support mobility. Over time, you may experience a varying level of joint pain, potentially caused by joint inflammation. Inflammation plays a key role in joint paint and limiting mobility. Inflammation can be triggered by many factors; age, diet, obesity, or diseases such as osteoarthritis.
Fight Joint Pain with Anti-Inflammatory Supplements
Anti-inflammatory supplements, along with other over-the-counter (OTC) products such as NSAIDs, are powerful combatants of inflammation. Our focus is specifically on anti-inflammatory supplements, which can help manage the pain caused by inflammation.
Below are five of our favorite supplements for joints:
Omega-3 fish oil is one of the most commonly recommended anti-inflammatory supplements on the market. Chances are, you know someone who takes fish oil. With limited reported side effects, fish oil is a standard recommendation by physicians. In one study of Omega-3 fish oil, it was reported that 88% of participants stated they would continue to take the fish oil, based on the high rate of reduction in joint pain (1). Most fish oils on the market are dosed at 1,000 mg per serving. We recommend taking 2,000 mg per day to receive the full anti-inflammatory joint benefits. It’s also important to ensure you are getting at least 300 mg of combined EPA/DHA. These are the essential fatty acids found in fish oil that are not as readily available in the typical human diet and are critical for brain development and function, as well as anti-inflammatory support.
“Vitamin D plays an important role in the modulation of the immune/inflammation system via regulating the production of inflammatory cytokines and inhibiting the proliferation of pro-inflammatory cells” (2). D3 is one of the most commonly recommended supplements in Rheumatology. With an abundance of clinical research backing its therapeutic benefits and anti-inflammatory properties, it’s no wonder why it is so commonly recommended. At a minimum, at least 2000 IU of D3 should be taken per day.
Many of us confuse curcumin and turmeric. The truth is, turmeric is a spice and curcumin is an extract derived fromturmeric. Curcumin is the compound in turmeric that packs an anti-inflammatory punch. The trick with curcumin is absorption into the bloodstream. On its own, curcumin is typically wasted. This is why you will see many companies add black pepper extract, sometimes referred to as piperine, to their curcumin blends. While black pepper does increase the absorption rate, there are better options that do not mess with your blood pressure. One such company has developed a patented LPS™ scaffold using curcumin as the bioactive. By using whey protein, brown rice protein, and N-acetylcysteine as the scaffolds on which curcumin is delivered into the body, the curcumin is absorbed readily in a molecular form making it available to interact with the cells in your body.The key to curcumin is remembering, the delivery is just as important as the dosing.
Boswellia is commonly combined with curcumin in anti-inflammatory supplements. The reason for this is that, while both have anti-inflammatory properties, they each impact separate inflammatory markers in the body. Therefore, the combination works synergistically to provide you with a more powerful anti-inflammatory package. Boswellia should be consumed at 150 mg twice a day, at minimum for anti-inflammatory benefits.
Resveratrol is one of the older supplements on the market. It’s had its ride through stardom, but one thing has always remained true – Resveratrol is a hidden gem in your fight against joint pain and inflammation. Resveratrol comes from grapes and red wine. While it acts as an anti-oxidant, it is actually a polyphenol. Both have the ability to protect the body against damage and free radicals. Resveratrol should be dosed at 2,000 mg per day, though most supplements on the market are under-dosed at less than 500 mg per serving. As with curcumin, pay attention to the delivery method.
Maroon JC, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surg Neurol. 2006 Apr;65(4):326-31. doi: 10.1016/j.surneu.2005.10.023. PMID: 16531187.
Yin, Kai, and Devendra K Agrawal. “Vitamin D and inflammatory diseases.” Journal of inflammation research vol. 7 69-87. 29 May. 2014, doi:10.2147/JIR.S63898