PSA: Support Joint Health with Diet, Supplements, and Smart Choices
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To help your joints stay healthy, focus on an anti-inflammatory diet rich in key nutrients and consider targeted supplements that support cartilage and bone health.
Joint-Supporting Foods & Nutrients
Diet approach: A Mediterranean-style diet is often recommended. It emphasizes whole, nutrient-dense foods that naturally reduce inflammation.
Omega-3 Fatty Acids, reduce joint stiffness and inflammation
Sources:
- Fatty fish: salmon, mackerel, sardines (EPA & DHA)
- Plant-based: flaxseeds, chia seeds, walnuts
Antioxidants & Vitamin C, fight oxidative stress and support collagen production for flexible cartilage and connective tissue
Sources:
- Berries (blueberries, strawberries, cherries)
- Citrus fruits (oranges, lemons)
- leafy greens (spinach, kale) rich in vitamins A, C, and E
Calcium & Vitamin D, essential for strong bones that form the joint’s structural foundation:
- Calcium sources: Dairy (milk, yogurt), leafy greens, fortified plant-based milks
- Vitamin D sources: Sunlight, fatty fish, egg yolks, fortified foods (fortified orange juice, fortified milk)
Spices with anti-inflammatory properties:
- Turmeric: contains curcumin, which may reduce joint pain and swelling
- Ginger: has anti-inflammatory effects similar to some OTC pain relievers
Beneficial Supplements:
Supplements can provide an additional boost, especially if dietary intake is insufficient. It is important to consult a healthcare provider before starting any new supplement.
Common options to discuss with your clinician:
- Omega-3 fish oil or algae-based DHA/EPA
- Vitamin D (if deficient or limited sun exposure)
- Calcium if dietary intake is insufficient
- Glucosamine and chondroitin (varied evidence; discuss with your provider)
- Turmeric/curcumin supplements (with black pepper or piperine for absorption, as advised)
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