When it comes to keeping your body in peak condition, one of the most important aspects of health is ensuring your joints are well taken care of. Whether you’re a professional athlete, someone dealing with arthritis, or simply trying to maintain an active lifestyle, supplements can be a helpful way to support your body’s needs. While a balanced diet and regular exercise are key to joint health, many people turn to dietary supplements for that extra boost. At London Bridge Sports Medicine, we often field questions from patients and health professionals alike about the role of supplements in general and joint health.
In this blog, we’ll break down some of the most common supplements, explain how they can benefit joint health, and discuss any potential risks.
Please note: We’ve partnered with one of the UK’s best retailers of nutritional supplements, and we’ve linked to some below. To browse the full range, please visit our nutritional supplements shop.
Multivitamins: The Daily All-Rounder
Multivitamins are the go-to daily supplement for many people. They contain a wide range of vitamins and minerals, ensuring you get at least the minimum Recommended Daily Allowances (RDAs) of essential nutrients. These products can come in different forms:
- Broad Spectrum: Contains vitamins and minerals at or below the RDA.
- High Potency: Includes higher concentrations of some vitamins.
- Specialised: Targeted formulas designed for specific needs, such as bone health, menopause, men’s health or athletic training.
For joint health, multivitamins may not always be the first recommendation, but ensuring you meet the basic RDAs is important for your overall health and well-being, as well as contributing to looking after your joints.
Vitamins like C and D, as well as minerals like calcium and magnesium, contribute to bone health, which in turn supports healthy joints. While studies haven’t conclusively shown multivitamins prevent specific diseases, they are generally safe when taken at recommended doses and readily available to everyone.
Magnesium: The Unsung Hero of Bone Health
Magnesium is a mineral that is key for many body functions, including bone development, energy production, and nerve function. It plays an indirect but significant role in maintaining joint health. Magnesium helps in the production of enzymes necessary for maintaining cartilage; the protective cushions that sit between your joints and help with shock abortion and reduce bone friction.
If you’re experiencing joint discomfort or stiffness, ensuring adequate magnesium intake could make a difference.
Deficiency is more likely if you suffer from conditions like Inflammatory Bowel Disease, Coeliac Disease, or Type 2 Diabetes, as these can interfere with magnesium absorption. Men should aim for around 420mg per day, and women around 320mg, but during pregnancy, women may need slightly more.
The good news is that magnesium is easy to find in foods like leafy greens, nuts, and seeds, and supplementation is available if you’re not hitting the mark through diet alone. Just be cautious not to overdo it—too much magnesium from supplements can lead to digestive issues, so a cap of 350mg from supplements is recommended.
Visit our online shop for Magnesium Plus supplements, a carefully formulated magnesium supplement chosen by our sports medicine clinicians.
Fish Oil (Omega-3 Fatty Acids): Nature’s Anti-Inflammatory
When it comes to joint health, inflammation is often a key concern, particularly in conditions like osteoarthritis and rheumatoid arthritis. Omega-3 fatty acids, found abundantly in fish oil, are known for their powerful anti-inflammatory effects, promoting heart health, brain function, and improving overall well-being.
Omega-3s have been shown to interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response. They can reduce pain and stiffness in the joints which makes them a popular choice for those with arthritis or athletes looking to protect their joints from wear and tear.
While omega-3s can be found in oily fish like mackerel, salmon, and trout they’re also available in vegetarian sources such as flaxseed and chia seeds, or in supplement form.
For the best benefits, men should aim for 1.6 grams of omega-3 per day, while women should target 1.1 grams. Fish oils are best taken with meals that contain fat to improve absorption.
Visit our online shop for Omega-3 supplements – our clinician-selected omega-3 fatty acids for physiological support and recovery.
CoQ10: Energy and Joint Function
Coenzyme Q10 (CoQ10) is a substance that is responsible for producing energy within our cells. It is found in every cell within the body and has antioxidant properties, which means it helps protect cells from damage. Low levels of CoQ10 have been observed in people with conditions like fibromyalgia, heart failure, and certain types of arthritis, which is why CoQ10 supplements have become more popular.
Although CoQ10 isn’t directly linked to joint health, maintaining good energy levels and reducing oxidative stress can support overall wellness and potentially improve joint mobility. Typical doses range from 30mg to 600mg depending on the health condition being targeted, and side effects are rare but may include mild gastrointestinal discomfort.
L-Carnitine: Turns Fat into Fuel
L-Carnitine helps your body turn fat into energy, making it a popular supplement for those looking to enhance fat metabolism. It’s also known for improving exercise performance, increasing endurance, and helping reduce post-exercise muscle soreness.
L-Carnitine is perfect if you’re looking to boost your energy and endurance during workouts. It’s also helpful for fat loss, as it encourages your body to burn fat more efficiently. Additionally, L-Carnitine supports heart health by improving blood flow and reducing oxidative stress.
Ideally you should take 500mg to 2,000mg per day. For fat loss and energy support, try taking it 30-60 minutes before your workout.
It works best when taken with a carbohydrate-rich meal or snack, as insulin helps with its absorption into your muscles.
Probiotics: The Gut-Joint Connection
Probiotics are well-known for their role in gut health, but did you know they may also impact your joint health too?
The gut microbiome influences systemic inflammation in the body, which can affect joint inflammatory conditions like arthritis. A balanced gut microbiome can help regulate inflammation, potentially offering relief for those with joint issues.
Probiotics can be found in fermented foods like yogurt, kimchi, and kombucha, or taken as supplements. These often contain beneficial bacterial strains like Lactobacillus and Bifidobacterium, known for supporting gut health. While the research into probiotics and joint health is still in its early stages, the connection between gut health and inflammation suggests they may play an important role.
Visit our online shop for Probiotics. Clinician-selected probiotic support for digestive and immune function.
Calcium: Strong Bones
Calcium is essential for maintaining strong bones, which play a crucial role in supporting healthy joints. Adequate calcium intake helps preserve bone density, reducing the risk of osteoporosis—a condition that weakens bones and increases the likelihood of bony injuries like fractures, especially around joints like the hips, knees, and spine.
Calcium is directly involved in bone health rather than joint function; however, strong bones provide a stable foundation for joints, helping to prevent joint-related problems.
Adults typically require around 1,000mg of calcium daily, which can be obtained through dairy products, leafy greens, and fortified foods, or supplements if necessary.
Visit our online shop for Calcium supplements that support bone health.
Vitamin C: For Collagen and Cartilage
Vitamin C is crucial for the production of collagen, a major component of cartilage, which, as mentioned earlier, helps cushion and protect your joints. It also acts as an antioxidant, helping to protect cells, including those in your joints, from damage.
While Vitamin C is abundant in citrus fruits and vegetables, many people take supplements to ensure they’re meeting the daily recommended intake of 90mg for adults.
In people who engage in high-intensity physical activities, regular vitamin C intake has been shown to reduce the duration of colds and possibly protect against oxidative stress (chronic inflammation) on the joints. Oxidative stress occurs when there is an imbalance of free radicals and antioxidants and is linked to both osteoarthritis (OA) and rheumatoid arthritis.
Vitamin A: Protect Your Vision & Support Skin Health
Vitamin A is a fat-soluble vitamin essential for many bodily functions, from maintaining healthy vision to boosting immune defences. It plays an important role in cell growth and helps your body repair tissues, making it great for your skin health.
Vitamin A also supports bone growth and helps protect against infections by strengthening the lining of your respiratory and digestive tracts.
Vitamin A It also plays a role in reducing inflammation, which can indirectly support joint health and overall skin regeneration.
The recommended daily intake for adults is 700-900 micrograms per day.
Since it’s fat-soluble, Vitamin A is best absorbed when taken with a meal that includes healthy fats.
Be cautious of high doses, as too much Vitamin A from supplements can lead to toxicity over time.
Vitamin A can be found naturally in foods like liver, dairy products, and orange or yellow vegetables like carrots and sweet potatoes, as well as leafy greens.
B12: Essential for Nerve and Bone Health
Vitamin B12 is necessary for keeping your nervous system in top shape and supporting the production of red blood cells. A B12 deficiency can lead to nerve issues, which can cause tingling, numbness, and sometimes pain around the joints.
B12 is mainly found in animal products, so if you’re vegan or vegetarian, it’s important to monitor your levels or consider supplementation.
The recommended intake is 2.4 micrograms per day, which can be easily obtained through fortified foods such as red meat, chicken, fish, eggs, cheese and milk, or a B12 supplement.
Amino Acids: Fuel Your Muscles & Fight Fatigue
Amino acids are essential for muscle recovery and growth.
Branched-Chain Amino Acids (BCAAs)—leucine, isoleucine, and valine—are particularly important because they directly fuel your muscles during exercise. Leucine plays a key role in muscle protein synthesis, essentially turning on the switch for muscle repair and growth.
Beta-alanine is a slightly different kind of amino acid but equally important for exercise performance. It buffers the lactic acid in your muscles, helping you work out harder for longer.
BCAAs are great for reducing muscle soreness and preventing muscle breakdown during long or intense workouts. Leucine is your go-to for muscle growth, while beta-alanine is a favourite for anyone doing high-intensity exercise since it helps delay fatigue.
The recommended dose for BCAAs is 5-10 grams, taken before or during exercise to reduce muscle breakdown and fatigue.
Leucine is often included in BCAA supplements but can be taken alone in doses of 2-3 grams, especially post-workout, to maximise muscle protein synthesis.
Beta-Alanine daily dose is 2-5 grams; taken consistently to build up carnosine levels in muscles. It’s best taken with meals to reduce the tingling sensation that sometimes occurs.
Protein: Essential for Muscle Regeneration and Joint Support
Protein plays a crucial role in muscle regeneration, which is especially important for athletes, active individuals, and those recovering from injury. When muscles are strong and healthy, they provide support to the joints, and reduce the strain and direct load going through the joint, which will help prevent joint-related injuries.
Protein is also vitally important for the repair of tissues around the joints, including tendons and ligaments, which contribute to joint stability and function.
For optimal muscle recovery and joint support, it’s important to consume enough protein throughout the day, particularly around your training sessions. A good rule of thumb is to aim for 20-30 grams of high-quality protein (such as lean meat, fish, eggs, or plant-based proteins like beans and tofu) within 30 minutes to 2 hours post-exercise, when your muscles are most receptive to protein synthesis. Research suggests that whey protein powder can also be used as a supplement; often consumed as post work-out protein shakes.
Spreading your protein intake evenly throughout the day is also beneficial, with most active individuals needing between 1.2 to 2.0 grams of protein per kilogram of body weight, depending on the intensity of their training. By supporting muscle recovery, protein indirectly protects your joints, making it a crucial nutrient for both athletic performance and long-term joint health.
Glutamine: enhance recovery and boost immunity.
Glutamine is the most abundant amino acid in the body and plays a key role in gut health, immune support, and muscle recovery.
It’s particularly helpful for muscle recovery post exercise, especially after long endurance activities or intense strength training.
It also supports your gut health and healing by maintaining the integrity of the intestinal lining and boosting the immune system. It can be very beneficial to individuals with digestive issues, or athletes who are more prone to immune suppression after strenuous exercise.
Glutamine dose: 5 grams post-workout or before bed, especially during periods of intense training. If using it for gut health, 10-15 grams per day may be recommended, divided into smaller doses throughout the day.
It’s Best taken on an empty stomach or immediately after training for optimal recovery.
Nitric Oxide: Circulation Booster
Nitric Oxide is a molecule that helps improve blood flow by relaxing and widening your blood vessels. This allows more oxygen and nutrients to reach your muscles during exercise, enhancing performance and speeding up recovery.
Nitric oxide is ideal for anyone looking to boost exercise performance. It enhances circulation, allowing you to work out harder and recover faster. It also helps reduce muscle soreness and fatigue.
Typically, they should be taken 30-60 minutes before exercise to enhance blood flow and ensure peak performance. The recommended daily dose is 6-10g
Turmeric and Curcumin: Natural Inflammation Fighters
Turmeric, and specifically its active component curcumin, has been used for centuries in traditional medicine to combat inflammation. More recently, scientific studies have supported its anti-inflammatory effects, particularly in people with osteoarthritis.
Taking 1000mg of curcumin daily has been shown to reduce joint pain and improve mobility in people suffering with arthritis. It’s important to note, though, that curcumin is poorly absorbed by the body on its own, so many supplements include piperine (black pepper extract) to boost absorption.
If you’re looking for a natural way to manage joint inflammation, curcumin is a great option. Just ensure you’re consistent, as the benefits typically become apparent after 8–12 weeks of regular use.
Visit our online shop for our clinician-selected Opti-Turmeric extract for physiological resilience and comfort support.
Conclusion: Choosing the Right Supplements for Joint Health
When it comes to supplements, there’s no one-size-fits-all approach.
Each of these supplements provides specific benefits tailored to different health goals, whether it’s muscle recovery, immune support, fat loss, or joint health.
Your choice will depend on your individual needs, health conditions, and lifestyle. While multivitamins provide a good foundation, targeted supplements like omega-3s, magnesium, and curcumin offer specific benefits for joint health, especially if you’re dealing with inflammation or stiffness. Probiotics, calcium and CoQ10 add additional layers of support for overall health, which indirectly supports your joints.
It’s also important to note that you may need to take these supplements regularly, at the recommended dose, for two to three months before you notice improvements in your health or symptoms.
You should always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are on medication.
At London Bridge Sports Medicine, we’re here to help you make informed decisions on diet and nutrition to support your joint health and overall well-being.
