What can I take or eat to help my joints/tendons? Part two:

Understanding Supplements for Joint and Tendon Health: What the Latest Research Says

With an ageing population base in NZ, old joints and aging bodies will increasingly place a huge load on our already strained health care system, so can be proactive ourselves to reduce the burden?

Yes we can, and frankly we should.

We should all be striving to improve our health and take some ownership to minimise our need for certain types of health care.

If you're reading this, then chances are you're probably pretty privileged in the big scheme of things. You probably have a decent warm, dry home, a job (well fingers crossed you do), support networks and the ability to hopefully afford to exercise and eat relatively healthy.

It's not rocket science - a healthy diet, taking care of ourselves and some regular exercise has massive positive effects for us not only mentally and physically, but if you think about it, is also good for our nation. So my challenge to all of you is to aim to not be a burden on the health system, get healthy, exercise and protect your health and body.

Wow, this has taken a tangent already sorry.... supplements was what I started to write about......back on topic

Benefits of exercise both physically and mentally have been well proven for a long time, but sometimes the thing we love doing can get difficult if we are struggling with some pain. This is generally when you come to see us to speed your recovery up, and we often get asked about supplements to help aid with what we are doing.

Do they actually work, and with so many options out there, which ones are backed by science and how they can help you?

Some of the surgeons that we work with are now starting to recommend a trail of taking three months for certain supplements (mainly Glucosamine and Chondroitin) and then reassess if they've made any difference.

Subjectively with patients who have tried this, we've had mixed feedback, some they it they have noticed quite a big difference, others mention no change at all.......so there's no one miracle supplement yet, although as we touched on in our last newsletter plant-based diets are getting some good results, but here are some other well know supplements to consider. 

Glucosamine and Chondroitin

• What They Are: Glucosamine is naturally found in cartilage, while chondroitin helps cartilage hold onto water.

• Research Insights: Often taken together, these supplements have been studied a lot. Recent research suggests they can help ease osteoarthritis symptoms, especially in the knee, by slowing cartilage breakdown and reducing inflammation. However, they don’t work the same for everyone.

Omega-3 Fatty Acids

• What They Are: Found in fish oil, omega-3 fatty acids have strong anti-inflammatory effects.

• Research Insights: Omega-3s can reduce joint pain and stiffness in people with rheumatoid arthritis. For athletes, they might help reduce inflammation from exercise and speed up recovery of tendons and joints.

Collagen

• What It Is: Collagen is a key protein in tendons and ligaments.

• Research Insights: Taking hydrolyzed collagen can support joint health by boosting collagen production in the body. Studies show it can improve joint pain and function, especially for active people.

Turmeric/Curcumin

• What It Is: Curcumin, the active part of turmeric, is known for its anti-inflammatory and antioxidant properties.

• Research Insights: Curcumin supplements may reduce inflammation and pain in osteoarthritis. They work even better when combined with black pepper extract (piperine), which helps the body absorb it.

Hyaluronic Acid

• What It Is: Naturally found in the body, hyaluronic acid keeps joints moist and lubricated.

• Research Insights: Supplements can improve joint lubrication, reduce pain, and enhance mobility, especially in people with osteoarthritis.

Vitamin D

• What It Is: Essential for bone health and muscle function.

• Research Insights: Adequate vitamin D levels are crucial for bone and joint health. Deficiency can lead to higher risks of fractures and joint pain. Supplementing vitamin D can improve muscle strength and reduce fall risk, which helps prevent injuries.

Now I have only have some very basic (very basic) knowledge on this, so it’s also worth talking to a qualified nutritionist around this who would be well placed to assess where you are currently and design a plan going forward.

While there’s no one wonder supplement at the moment, there is some promising research, but there still seems to be a large difference in how people respond to them.

I think there’s minimal downsides in trying them and they could possibly make a difference, especially along with a balanced diet and regular exercise.

So our overall advice: if you can afford to, it's probably worth trying some of the above for three months.

Track how you feel and try to figure out if you notice any difference.

It's worth mentioning that during these three months, try to keep everything else you do the same — i.e., don't start a new diet or increase your exercise.

This way, you'll get a clear picture of what, if anything, has changed.