Our joints play a vital role in supporting every movement we make, which is why maintaining joint health is essential at any age. Overuse, inactivity, and poor nutrition can accelerate wear and tear, leading to inflammation, pain, stiffness, and reduced mobility. The good news is that with the right care, we can protect our joints and keep them functioning smoothly throughout our lives. Focusing on three key areas—exercise, nutrition, and supplements—can make a lasting difference in joint health and overall mobility.
Exercise
Exercise plays a key role in strengthening joints and bones, while also helping to manage weight—a crucial factor in reducing joint stress. Although excessive high-impact activity can contribute to joint wear, regular low-impact exercises like walking, swimming, and cycling help keep joints flexible and functional. Strength training builds the muscles that support and stabilize joints, reducing strain and injury risk. Practices like yoga and tai chi further enhance balance, flexibility, and overall joint mobility.
Nutrition
A healthy, balanced diet is essential for maintaining strong, flexible joints. Research increasingly highlights the benefits of anti-inflammatory foods in supporting joint health. Nutrient-rich diets that include fatty fish, cruciferous vegetables, legumes, fruits, whole grains, nuts, and seeds can help reduce inflammation and protect joint tissue. Additionally, foods like turmeric, yogurt, and green tea offer natural anti-inflammatory compounds that may further support joint comfort and mobility.
Supplementation
Incorporating supplements into your joint care routine can offer added support alongside exercise and nutrition. Here are some well-researched options worth considering:
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Fish Oil (Omega-3s): Known for its anti-inflammatory properties, omega-3 fatty acids found in fish oil may help reduce joint pain, stiffness, and swelling—particularly in inflammatory conditions like rheumatoid arthritis. Vegan options like flax seed oil can also provide support.
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Glucosamine & Chondroitin: These naturally occurring compounds in cartilage are popular for managing joint pain. Some research suggests they may help slow cartilage breakdown and improve joint function, especially in those with osteoarthritis.
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Curcumin (Turmeric Extract): The active compound in turmeric, curcumin, has powerful anti-inflammatory effects. Studies show it may help relieve joint pain without the gastrointestinal side effects often associated with common pain medications.
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Vitamin D + K: This nutrient duo supports bone health and may play a role in maintaining the integrity of cartilage and joint tissue. MHP Vitamins now has a vitamin D+K+A combination to help with absorption.
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Collagen: As a key structural protein in cartilage and connective tissue, collagen supplements may support joint mobility and also benefit skin health.
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Cartigenix Joint & Cartilage Support by Calroy: This advanced formula features 13 bioactive compounds—including celery seed extract and Boswellia serrata, a resin known for its potential to reduce joint discomfort and enhance mobility.
References
6 Foods to Eat for Healthy Joints. (2023). Clevland Clinic, Health Essentials. https://health.clevelandclinic.org/the-best-food-to-help-relieve-your-joint-pain
8 Ways Exercise Helps Your Joints. (n.d.) Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/8-ways-exercise-helps-joints
Whittington, V. (2024). The 6 Best Foods for Joint Health, According to Dietitians. Eating Well. https://www.eatingwell.com/the-6-best-foods-for-joint-health-8691833
Cashman, K.D. (2007). Diet, Nutrition, and Bone Health. The Journal of Nutrition: A Journal of the American Society for Nutrition. https://jn.nutrition.org/article/S0022-3166(22)09440-8/fulltext
Collagen. (2021) The Nutrition Source. Harvard T.H. Chang School of Public Health. https://nutritionsource.hsph.harvard.edu/collagen/
Czajka, A. et. al., (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutrition Research. https://www.sciencedirect.com/science/article/abs/pii/S0271531717311508
Eating Right for Healthy Joints. (2013). Health and Nutrition Letter: Your Guide to Living Healthier Longer. Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy: Tufts University. https://www.nutritionletter.tufts.edu/general-nutrition/eating-right-for-healthy-joints/
Ganpeng, Y. et. al. (2020). Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complementary Medicine and Therapies. https://pmc.ncbi.nlm.nih.gov/articles/PMC7368679/#:~:text=Clinical%20studies%20have%20shown%20that,such%20as%20adhesion%20molecules%20%5B19%E2%80%93
Mayo Clinic Staff. (2023). Exercise helps ease arthritis pain and stiffness. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
Meachum, J. (2025). 9 Supplements for Joint Pain. Healthline. https://www.healthline.com/health/joint-supplements#turmeric
Popular Supplements for Arthritis: What You Need to Know. (n.d.) https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamins-supplements-arthritis