Should you reach for supplements, or focus on your diet, to look after your joints? It is one of the most common questions patients ask. The honest answer is that it is a combination, and some things matter more than others.
Anti-inflammatory foods
There is good evidence that eating oily fish can benefit your joints. Anti-inflammatory foods are a sensible foundation, and they support your overall health at the same time.
Weight makes a real difference
Optimising your weight is one of the most effective things you can do for your joints, and the numbers are striking.
Losing just 5kg of weight takes around 20kg of pressure off your joints. Diet plays a significant role in managing your weight, which is why food matters on two fronts: what you eat, and how it affects the load on your joints.
The supplement question
Supplements are the most debated part of joint health. Some patients swear by cod liver oil tablets, chondroitin, or glucosamine. The logic is reasonable, these are key components of cartilage, so the theory is that supplementing them supports it.
So while they may help some people, the evidence is not clear, and they are not a substitute for the things that do make a measurable difference.
Do not forget lifestyle
Lifestyle changes can also maintain and support your joints. It is not just diet, and it is not just supplements. Staying active within sensible limits, managing your weight, and eating well all work together.
Looking after your joints is a combination. Anti-inflammatory foods such as oily fish help, and managing your weight makes a real difference: losing 5kg removes about 20kg of pressure from your joints. Supplements have mixed evidence, so they are worth a try for some, but not a replacement for diet, weight, and lifestyle.
Frequently asked questions
Do joint supplements work?
The evidence is mixed. Supplements such as glucosamine and chondroitin are components of cartilage, but how effective they are is not clearly established.
Does losing weight help joint pain?
Yes. Losing around 5kg of weight removes roughly 20kg of pressure from your joints, which can significantly help joint health.
What foods are good for your joints?
Anti-inflammatory foods such as oily fish have good evidence behind them for joint health.