Looking to improve joint health? Here are the top nutrients you should consider
Looking to improve joint health? Here are the top nutrients you should consider
29 Nov 2021

Imagine engineers putting together robots. Getting the processing unit or the “brain” of the robot functioning seems easy with today’s technology. The real biological challenge that is hard to replicate is mobility. We know mobility involves the use of joints. Without it, a robot would be significantly less effective than its true capacity. Similarly, humans use joints to maintain our body’s structure and to allow movement (1, 2). Without them, we wouldn’t be able to stay fit and healthy or complete menial, daily tasks.  

Consuming the right nutrients is a simple way to maintain and support joint health. It can either be from the food that we eat or supplementation that is paired with a well-rounded diet.

Additions to your vitamin subscription to support joint health

Here are some of the best nutrients to consider adding to your vitamin subscription to help support joint health:

Vitamin C

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Vitamin C is an important nutrient as it not only maintains connective tissue, bone, and joint health, but a person’s overall health. It is found in fruits such as oranges, grapefruit, kiwi, and berries, and vegetables like broccoli, spinach, and brussels sprouts. It can also be sourced from personalised supplements.

Vitamin C maintains joint cartilage health. A deficiency of this nutrient can affect the formation of collagen in the body (4) and may lead to joint pain, defects in connective tissue, and bone weakening. It is important to take enough vitamin C to stimulate the production of connective tissue in the bones and joints, and promote connective tissue healing (5).

Fish oil

Fish oil contains two types of omega-3 fatty acids, which are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil supports joint health by protecting against joint swelling and pain (6).

Fish oil can easily be found in fish oil supplements but there are other foods that also have omega-3 fatty acids. It can be found in fish such as salmon, herring, trout, and sardines (8). There are plant-based omega-3 foods with α-Linolenic acid (ALA), which is different from fish oil.

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Cranberry

Whether it's eaten as a fruit, sipped as a juice, taken as a supplement, or included in desserts, cranberry is considered as one of many foods that promote joint health. A study has seen that patients who consume cranberry juice, in addition to other medications, have less inflammatory activity that affects the joints (9). Cranberry’s vitamin C content increases collagen formation, which helps in protecting and strengthening your connective tissue, and promotes faster bone healing (10).

Curcumin

Curcumin is one of the active ingredients of turmeric. It has been observed to improve and maintain joint health. With its anti-inflammatory and antiarthritic components, curcumin helps in reducing mild joint pains (11) and providing relief for mild joint inflammation (12). A study also shows that patients taking medicine with curcumin have the most improvement in terms of certain joint illnesses (13).

Curcumin can be found in turmeric and it has been used as teas, drinks, and spices (14). On its own, it can be found in powder or capsule forms and taken as supplement to improve health.

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How to get your own personalised supplements

Vitable offers subscription vitamins for the nutrients our bodies need. In putting together your own personalised vitamins, choose from a wide variety of vitamins not just for joints but for your overall health. Create your own vitamin packs here in Australia, and we will ship them right to your doorstep. We offer vitamin delivery services so you can start pairing these supplements with a healthy diet today.

Find out more about other areas that the above supplements can help you with:

Vitamin C | Fish oil | Cranberry | Curcumin

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

  1. "Bones, muscles and joints". HealthDirect. Published Sep. 2019 on https://www.healthdirect.gov.au/bones-muscles-and-joints. Accessed Oct. 16, 2021
  2. "Joints". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/joints. Accessed Oct. 16, 2021
  3. Jamison, R., Anderson, K., and Slater, M. “Weather changes and pain: perceived influence of local climate on pain complaint in chronic pain patients”. Pain. Published May 1995 on https://journals.lww.com/pain/Abstract/1995/05000/Weather_changes_and_pain__perceived_influence_of.18.aspx. Accessed Oct. 16, 2021
  4. Higdon, J., Drake, V., Angelo, G., Delage, B., Carr, A. and Michels, A. “Vitamin C”.  Oregon State University: Linus Pauling Institute. Published Dec. 2018 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. Accessed Oct. 16, 2021
  5. DePhillipo, N., Aman, Z., Kennedy, M., Begley, J., Moatshe, G., and LaPrade, R. "Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review". Orthopaedic journal of sports medicine. Published Oct. 2018 on https://journals.sagepub.com/doi/10.1177/2325967118804544. Accessed Oct. 16, 2021
  6. Miles, E. and Calder, P. "Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis". The British Journal of nutrition. Published Jun. 2012 on https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/influence-of-marine-n3-polyunsaturated-fatty-acids-on-immune-function-and-a-systematic-review-of-their-effects-on-clinical-outcomes-in-rheumatoid-arthritis/0F3DAA86B29B4D942B8381AA3F599D17. Accessed Oct. 16, 2021
  7. Lee, Y., Bae, S., and Song, G. "Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: a meta-analysis". Archives of medical research. Published Jul. 2012 on https://www.sciencedirect.com/science/article/abs/pii/S018844091200166X. Accessed Oct. 16, 2021
  8. Higdon, J., Drake, V., Angelo, G., Delage, B., and Jump, D. “Essential Fatty Acid”.  Oregon State University: Linus Pauling Institute. Published Jun. 2019 on https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids. Accessed Oct. 16, 2021
  9. Thimóteo, N., Iryioda, T., Alfieri, D., Rego, B., Scavuzzi, B., Fatel, E., Lozovoy, M., Simão, A., and Dichi, I. "Cranberry juice decreases disease activity in women with rheumatoid arthritis". Nutrition. Published Apr. 2019 on https://www.sciencedirect.com/science/article/abs/pii/S0899900718303800. Accessed Oct. 16, 2021
  10. DePhillipo, N., Aman, Z., Kennedy, M., Begley, J., Moatshe, G., and LaPrade, R. "Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review". Orthopaedic journal of sports medicine. Published Oct. 2018 on https://journals.sagepub.com/doi/10.1177/2325967118804544. Accessed Oct. 16, 2021
  11. Chandran, B., and Goel, A. “A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis”. Phytotherapy Research. Published Nov. 2012 on https://onlinelibrary.wiley.com/doi/10.1002/ptr.4639. Accessed Oct. 16, 2021
  12. Chin K. “The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis”. Drug design, development and therapy. Published Sep. 20, 2015 on https://www.dovepress.com/the-spice-for-joint-inflammation-anti-inflammatory-role-of-curcumin-in-peer-reviewed-fulltext-article-DDDT. Accessed Oct. 16, 2021
  13. Daily, J., Yang, M., and Park, S. "Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials". Journal of medicinal food. Published Aug. 1, 2016 on https://www.liebertpub.com/doi/10.1089/jmf.2016.3705. Accessed Oct. 16, 2021
  14. “Turmeric Curcuma longa Benefits, Usage, Dose, Side Effects”. Easy Ayurveda. Published on https://www.easyayurveda.com/2013/10/23/turmeric-curcuma-longa-benefits-usage-dose-side-effects/. Accessed Oct. 16, 2021