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Support your joints by choosing the right supplements. Discover the best options for addressing joint health and keeping you moving freely.
Our top picks
Vegan
Holland & Barrett
H&B Expert Multi Action Bone Support 120 Tablets
€41.49
Gluten free
Naturya
Naturya Organic Spirulina Powder 100g
€7.99
Vegan
Holland & Barrett
Holland & Barrett Turmeric Gummy 60 Chewables
€24.99
When was the last time you stopped to think about how healthy your joints are?
From obvious ones like our hips and knees to the incudostapedial joint – the smallest joint in the human body – we all have approximately 350 joints within our bodies and, just like any other part of our body, it’s important to look after each of them effectively.1,2
Fortunately, various supplements can help us do exactly that, supporting the long-term health and condition of our joints. So keep on reading to find out which ones you should be taking.
Why are healthy joints important?
First things first, let’s take a look at what joints actually are.
Joints form part of your skeleton and are located in any part of your body where two bones meet. Their purpose is to help you sit, stand and move around.3
While some are designed to purely support your structure, others enable movement, and some do a combination of the two.3
Joints are also very complex and are made up of several elements, including cartilage, tendons, ligaments and nerves. All of these components work together to make the joint function as it should.3
Unsurprisingly, your joints play a crucial role in your day-to-day life. This is because they serve several different purposes. For example:3,4
- they support movement and flexibility
- they help with shock absorption to protect our bones and other tissues from damage
- they aid balance
- they provide stability both when we’re still or moving around
- pain – this could be anything from chronic aching to sudden, acute pain
- stiffness in the joint
- redness of the skin covering the joint
- a joint that feels warm to the touch
- numbness in the joint
- difficulty using your joints, which could quickly impact your wider quality of life
Can supplements really help with joint health?
Supplements are man-made products designed to provide additional nutrition on top of what you get from your daily intake of food or drink. They can contain many things, including vitamins, minerals and oils, and are particularly valuable if you find it difficult to get your recommended daily allowance of some nutrients from food alone.9
Supplements may help support many different aspects of health and wellbeing, including our joints. Research has shown, for example, that taking them may help relieve pain, stiffness and other symptoms associated with joint-related issues.10,11
Good joint supplements to consider
So now we know that specific supplements can be a great way of supporting our joint health, which ones should you be taking? Let’s take a closer look.
Turmeric is a common spice from the ginger family. It’s mainly known for its use as an ingredient in curry powder.12
The active ingredient in turmeric is curcumin which, due to its supposed antioxidant and anti-inflammatory properties, may make it particularly useful for combatting symptoms associated with joint-related problems, like arthritis, exercise-induced inflammation and soreness.12 However, research in this area is scarce and requires larger, higher-quality studies to determine if it does actually help.
If you do want to try and your doctor is happy for you to proceed, it’s worth noting that it’s thought that turmeric isn’t easily absorbed by the body when taken on its own. As such, some sources recommend combining it with black pepper, which may help with proper absorption and allow you to reap the maximum benefit.13
Calcium and vitamin D are essential to ensuring strong, healthy bones. They also support your muscles and nerves, each of which forms a crucial component of your joints.14,15
Bones constantly go through a process of absorption and regeneration and calcium can play a key role in building bone mass to prevent fractures – something that’s especially important as we age.16
Vitamin D, on the other hand, makes it easier for our bodies to absorb this crucial calcium.17
While you can get both calcium and vitamin D through various food sources, it can sometimes be difficult to achieve your recommended daily allowance through diet alone. That’s why some people choose to take supplements to boost their overall intake.
Not all treatments for sore, achy joints involve oral supplements. Natural topical oils may also be beneficial for helping to relieve pain and associated symptoms.18,19
Otherwise known as essential oils, these oils may offer therapeutic effects on the body, such as easing tension and discomfort, relieving irritation, and providing cooling and soothing sensations when applied topically.18,19
Some of the most popular essential oils for joints:20-24
- olive oil
- grapeseed oil
- walnut oil
- avocado oil
- rapeseed oil
- rosemary oil
- eucalyptus oil
- lavender oil
- peppermint oil
Our joint health supplements
Now that we know that supplements can be helpful for joint health, let's take a look at some of the varieties we offer here at Holland & Barrett.
1
Let’s start with our most advanced, multi-action, bone-supporting formula. This supplement includes high levels of essential vitamins and minerals, plus added red algae and silica-rich bamboo.
Specially formulated for the maintenance of normal bones, we reviewed the latest scientific studies to bring you our best combination of bone-supporting actives in bioavailable forms, at effective levels, in one, simple product.
- advanced bioavailability
- four a day
- high strength formula
- suitable for vegans and vegetarians
- Take 4 Tablet(s) per day
- Preferably with a meal.
- Do not exceed stated dose.
2
H&B Expert Multi-Action Joint Support is our most advanced joint support formula.
Give your joints the support they deserve with this multi-action formula that’s packed with nutrients that are essential for joint health, and ingredients such as glucosamine, chondroitin, MSM, omega-3, collagen, turmeric and ginger.
- high strength
- multi-action formula
- free from artificial colours, flavours and sweeteners
- advanced bioavailability
- not suitable for vegans or vegetarians
- Take 3 multi-action tablet(s) & take 1 omega-3 softgel capsule per day
- Preferably with a meal
- Do not exceed stated dose
3
Not a fan of capsules? Don’t worry, you can get turmeric supplements in gummy form too.
With 500mg of turmeric in a two-gummy serving, you can get a reasonable amount while also enjoying a burst of orange flavour. But that’s not all. These gummies also contain 20mg of vitamin C.
- two-a-day formula
- orange flavour
- suitable for vegans and vegetarians
- Take 2 Gummy(ies) per day
- Preferably with a meal
- Do not exceed stated dose
4
Magnesium supplements may also support your joint health. Take three each day, ideally with food, for optimal wellness.
- superior bioavailability
- three-a-day formula
- suitable for vegans and vegetarians
- Take three tablets daily
- Preferably with meals
- Do not exceed stated dose
5
Looking for an alternative to oral supplements? Puressentiel gel for muscles and joints may be exactly what you need.
Containing a comprehensive blend of 14 essential oils, including turpentine, cajeput, scots pine, wintergreen, rosemary cineole, nutmeg, peppermint, spike lavender, niaouli, eucalyptus globulus, juniper, marjoram and roman chamomile, this gel helps relax and soothe sore muscles and joints when applied topically.
- gel formula
- natural origins
- helpful for smaller joints
- suitable for vegans and vegetarians
- Apply a small amount of gel twice a day on sensitive muscle and joint areas (back, neck, shoulders, elbows, wrists, hands, hips, knees, ankles, feet).
- Rub the product well into the skin.
- Wash hands after use.
6
If you’re after a glucosamine supplement, this could be the right choice for you. With 888mg of glucosamine, 300mg of chondroitin, 400mg of MSM and 300g of collagen, these tablets are packed with high-quality nutrients to support your overall joint health.
- high strength formula
- three-a-day format
- contains vitamin C to support normal function of cartilage
- contains ginger to support healthy joints
- not suitable for vegans or vegetarians
- Take 3 tablets per day
- Preferably with a meal
- Do not exceed stated dose
7
Super-high in plant-based protein, spirulina powder contains 10g of protein in a 15g serving, which may help you maintain muscle mass and, in turn, support your joints.
What’s more, spirulina – like this spirulina powder from Naturya – is a great source of manganese, which helps support the maintenance of normal strong, healthy bones.
- use 5-15g daily
- suitable for vegans and vegetarians
- contains vitamins A, B1, B2 and iodine
- 66% protein
- Mix a tablespoon (5-15g) with a smoothie, juice, dressings and more recipes.
The final say
We hope you’ve found this guide to joint supplements to be useful, and that you now feel ready and confident to take the next steps to support your long-term joint health.
However, before you start on any new supplements, make sure to speak to your doctor. They’ll be able to advise you on the best options for your needs and recommend specific dosages.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet, and a healthy lifestyle.
- Liu L, Ballard D. Humans use minimum cost movements in a whole-body task. Scientific reports [Internet]. 2021 Oct 11 [cited 2024 Jun 4];11(1). Available from: https://www.nature.com/articles/s41598-021-99423-5
- Soleimani M, Funnell RJ, Decraemer WF. A Non-linear Viscoelastic Model of the Incudostapedial Joint. Journal of the Association for Research in Otolaryngology [Internet]. 2019 Oct 16 [cited 2024 Jun 4];21(1):21–32. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7062976/
- Juneja, Pallavi, et al. ‘Anatomy, Joints’. StatPearls, StatPearls Publishing, 2024. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK507893/
- Ferenczi MA, Bershitsky SY, Koubassova NA, Kopylova GV, Fernandez M, Narayanan T, et al. Why Muscle is an Efficient Shock Absorber. PloS one [Internet]. 2014 Jan 23 [cited 2024 Jun 4];9(1):e85739–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900422/
- NHS: Joint Pain [Internet]. [cited 2024 Mar 17]. Available from: https://www.nhs.uk/conditions/joint-pain/
- Kan, L., et al. ‘The Effects of Yoga on Pain, Mobility, and Quality of Life in Patients with Knee Osteoarthritis: A Systematic Review’. Evidence-Based Complementary and Alternative Medicine 2016;2016:6016532. https://doi.org/10.1155/2016/6016532.
- Alkatan, M., et al. ‘Improved Function and Reduced Pain after Swimming and Cycling Training in Patients with Osteoarthritis’. The Journal of Rheumatology, 2016;43(3):666–72, https://doi.org/10.3899/jrheum.151110.
- Centers for Disease Control and Prevention: Physical Activity for Arthritis [Internet]. [cited 2024 Mar 17]. Available from:https://www.cdc.gov/arthritis/basics/physical-activity/index.html
- National Institutes of Health: Dietary Supplements: What you need to know [Internet]. [cited 2024 Mar 18]. Available from: https://ods.od.nih.gov/factsheets/WYNTK-Consumer/.
- Martínez-Puig, D., et al. ‘Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge’. Nutrients, 2023;15(6):1332. https://doi.org/10.3390/nu15061332.
- Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. British journal of sports medicine [Internet]. 2017 Oct 10 [cited 2024 Jun 4];52(3):167–75. Available from: https://pubmed.ncbi.nlm.nih.gov/29018060/
- Hewlings, S. & Kalman, D. ‘Curcumin: A Review of Its’ Effects on Human Health’. Foods, 2017;6(10):92. https://doi.org/10.3390/foods6100092.
- Heidari-Beni, Motahar, et al. ‘Herbal Formulation “Turmeric Extract, Black Pepper, and Ginger” versus Naproxen for Chronic Knee Osteoarthritis: A Randomized, Double-Blind, Controlled Clinical Trial’. Phytotherapy Research: PTR, vol. 34, no. 8, Aug. 2020, pp. 2067–73. PubMed, https://doi.org/10.1002/ptr.6671
- Office of Dietary Supplements - Vitamin C [Internet]. Nih.gov. 2020 [cited 2024 Jun 4]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- NHS Choices. Food for healthy bones [Internet]. 2024 [cited 2024 Jun 4]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
- Hadjidakis, D. & Androulakis, I. ‘Bone Remodeling’. Annals of the New York Academy of Sciences, 2006;1092:385–96. https://doi.org/10.1196/annals.1365.035.
- Reid, I, & Bolland, M. ‘Calcium and/or Vitamin D Supplementation for the Prevention of Fragility Fractures: Who Needs It?’ Nutrients, 2020;12(4):1011. https://doi.org/10.3390/nu12041011.
- Marrelli, M., et al. ‘Essential Oils and Bioactive Components against Arthritis: A Novel Perspective on Their Therapeutic Potential’. Plants, 2020;9(10):1252. https://doi.org/10.3390/plants9101252.
- CY;Liao L. Initial and Continuous Effects of Essential Oil Therapy in Relieving Knee Pain Among Older Adults With Osteoarthritis. Alternative therapies in health and medicine [Internet]. 2022 [cited 2024 Jun 4];28(7). Available from: https://pubmed.ncbi.nlm.nih.gov/34559684/
- Arthritis Foundation: Best Oils for Arthritis [Internet]. [cited 2024 Mar 18]. Available from: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-oils-for-arthritis.
- Mojgan Mohammadifar, Mohammad Hossein Aarabi, Fatemeh Aghighi, Kazemi M, Vakili Z, Mohammad Reza Memarzadeh, et al. Anti-osteoarthritis potential of peppermint and rosemary essential oils in a nanoemulsion form: behavioral, biochemical, and histopathological evidence. BMC complementary medicine and therapies [Internet]. 2021 Feb 9 [cited 2024 Jun 4];21(1). Available from: https://link.springer.com/article/10.1186/s12906-021-03236-y
- The Effectiveness of Essential Oils for Patients with Neck Pain: A Randomized Controlled Study | The Journal of Alternative and Complementary Medicine [Internet]. The Journal of Alternative and Complementary Medicine. 2021 [cited 2024 Jun 4]. Available from: https://www.liebertpub.com/doi/abs/10.1089/acm.2013.0453
- Dilek Efe Arslan, Sevinç Kutlutürkan, Korkmaz M. The Effect of Aromatherapy Massage on Knee Pain and Functional Status in Participants with Osteoarthritis. Pain management nursing [Internet]. 2019 Feb 1 [cited 2024 Jun 4];20(1):62–9. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1524904216302284
- Ali B, Naser Ali Al-Wabel, Shams S, Ahamad A, Shah Alam Khan, Anwar F. Essential oils used in aromatherapy: A systemic review. Asian pacific journal of tropical biomedicine/Asian Pacific journal of tropical biomedicine [Internet]. 2015 Aug 1 [cited 2024 Jun 4];5(8):601–11. Available from: https://www.sciencedirect.com/science/article/pii/S222116911500103
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