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Contrary to popular belief, joint pain can affect anyone at any age. It’s not just the elderly who can benefit from a bone and joint health supplement; these products can benefit people of all ages. Joint pain is often caused by an underlying injury, arthritis or general wear and tear. Large joints such as the knees are more likely to experience pain as they are constantly in use.
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Natural Ways to Combat Joint Pain
There are countless ways to keep your joints healthy aside from supplements. Simple stretches and exercises can reduce stiffness and pain in some people. Making stretching part of your daily routine could gradually improve or maintain your range of motion and possibly lessen the amount of joint pain you experience. Stretching after a warm shower or bath can make the process less painful. Combining stretches with supplements may produce even greater results.
How Joint/ Bone Supplements Work
All of the products in this list, such as Glucosamine, have a known pathway. This means we understand exactly how and why it is produced within the body as well why taking the supplement may be beneficial. If a supplement has been around for a long time, like Vitamin D, then there’s usually been more research into its effects. We wouldn’t recommend a product that hasn’t been tested before, so rest assured – these supplements are safe to take.
Best Ingredients for Bone and Joint Health
Chondroitin Sulfate – Best for Osteoarthritis
Chondroitin Sulphate is one of many molecules that the body uses to build cartilage, the padding around our bones. Cartilage is crucial for joint health – having too little will cause painful wear and tear so it’s important to take good care of your joints.
There are a multitude of products available to consumers that contain Chondroitin Sulphate. Many products also combine it with Glucosamine (described below) for increased joint protection. It’s naturally occurring within our joints so taking Chondroitin may help prevent the breakdown of cartilage at the ends of our bones – the main cause of osteoarthritis.
Research suggests that taking Chondroitin won’t cause any major side effects, although it may not produce any noticeable improvements in joint pain either (hence its partnership with Glucosamine in many supplements). In lab tests, Chondroitin showed some promise as an anti-inflammatory, although this has yet to be replicated in human studies. 100 capsules will cost around £20 from any UK supplement retailer.
Glucosamine – Best for Joint Pain
If you suffer from chronic or occasional joint pain, taking a Glucosamine supplement could help. Taking one tablet per day or up to 1,500mg per day is considered safe.
Along with Chondroitin, Glucosamine is one of the most common supplements for joint pain. Some people are adamant that it relieves their pain, despite clinical studies being inconclusive. In 2002, scientists found that taking this supplement reduced joint pain and increased joint mobility in people with mild to moderate osteoarthritis. Other research, however, suggests that taking it has no real effects on our health. For under £10 for 100 tablets, why not try Glucosamine yourself and decide if it’s the right supplement for you?
POPULAR: Incite Glucosamine Suplhate, 1,500mg — Amazon UK’s Choice for Glucosamine
Resveratrol – Best Anti-inflammatory
Resveratrol is a naturally occurring compound, commonly found in the skin of foods such as grapes, peanuts and blueberries. Taking 150mg per day has already been shown to significantly lower high blood pressure, but what about joint health?
Resveratrol can increase the amount of exercise and physical capacity in elderly men (although the same should be true for women), helping to preserve mobility. Although it can be slightly more expensive than the other products on this list, it also has the most research to back it up. There are numerous anecdotes of Resveratrol relieving joint pain and reducing inflammation too, just look at the Amazon reviews below.
If you or someone you know suffers from inflammation around the joints and tendons, perhaps Resveratrol could be the supplement for you. Taking 1000mg (1g) per day is a guideline dose, although check with a doctor or pharmacist first if you’re on any medications such as warfarin or other blood thinners. Ditto any NSAID medication such as ibuprofen and aspirin, as it may increase your risk of bleeding.
Vitamin D3 – Best All Round Supplement for Bone and Joint Health
For only £10 you can pick up around 200 capsules of Vitamin D3, making this supplement the most popular vitamin for bone and joint health. Vitamin D3, also known as cholecalciferol, was first discovered in 1914 and since then we now understand the vital role it plays in keeping bones strong and healthy.
In Europe, Vitamin D deficiency is so widespread it’s been called a ‘pandemic’. There is evidence to suggest that taking a Vitamin D3 supplement daily can decrease bone fractures in the elderly. If we had to recommend just one product to protect bones and strengthen joints, it would have to be Vitamin D3. Be aware that although this supplement shows some promise in people with already weak bones, it may not protect or improve bone health in everyone.
You can find this vitamin as part of most multivitamin tablets or as a stand-alone product. We recommend it as part of our favourite multivitamin — Performance Lab Whole-Food Multi. All-natural with bio-identical vitamins and minerals, it contains your daily recommended amount of vitamin D3. Just choose from the men or women’s formulas.
Calcium: To Keep Bones Strong
It’s common knowledge that calcium keeps teeth and bones strong. Most adults need to take in between 1,000mg and 1,200mg per day, although it can be a challenge to reach this amount. As dairy is a major source of calcium, vegans and lactose-intolerant people are at increased risk of calcium deficiency.
A small jar of 100 tablets costs under £5, making it one of cheaper dietary supplements. Some multivitamin tablets also contain calcium.
POPULAR: Nature’s Aid Chewable Calcium: Made in the UK and approved by the Vegan Society
Cod Liver Oil
Cod Liver Oil has been around since the 1800s. This common dietary supplement contains omega-3, vitamin A and vitamin D as well as small amounts of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All of these substances play an important role in bone health. Pregnant women should consult with a doctor before taking Cod Liver Oil, as it can result in vitamin A overdose. All health stores and most good supermarkets will stock Cod Liver Oil capsules, as do online stories such as Amazon. As this product is made from fish, the capsules need to be swallowed whole or you will taste the fish oil – not a very pleasant experience.
BUY: From Amazon UK
Best Bones and Joint Health Supplements to Buy in the UK in 2020
If you’d rather buy a ready-made bone and joint health supplement as opposed to single ingredients, check out our recommended supplements below…
Performance Lab Flex
Flex, from the impressive Performance Lab range, focuses on joint relief and renewal as well as flexibility, and pledges to tackle joint wear and tear caused by a range of issues — from exercise to tech use (wrists and fingers), to manual and professional jobs to age-related joint pain.
It includes curcuWIN turmeric to ease joint pain and arthritis symptoms and the anti-inflammatory boswellia serrata. It also includes glucosamine and chondroitin sulfate (as recommended above), with optiMSM, key for the formation of collagen and ideal when paired with the former ingredients.
The final ingredient is a highly bio-available form of strontium, proven to reduce fracture risk in osteoporosis, potentially useful for osteoarthritis too as well as bone healing.
In short, we believe this is one of the best joint pain and flexibility supplements on the market. It offers protection, resilience, comfort, shock absorption and lubrication for joints, as well as ingredients to help bone mineral density and strengthen bones. And should work for most causes and versions of joint pain.
Vitabiotics Osteocare Glucosamine and Chondroitin
Vitabiotics have been researching, manufacturing and selling vitamins since 1971. They’re the largest British vitamin company and have a huge range of products on offer, each one targeted at different conditions and age groups.
Vitabiotics Osteocare Glucosamine and Chondroitin is one of their many products especially suited to people with osteoporosis and osteoarthritis. It can be found in supermarkets and health stores, on Amazon UK or bought directly from the producer. This product contains manganese and zinc which help maintain bone health as well as vitamin D3 and ginger root extract.
The combination of glucosamine and chondroitin is common in joint care supplements, as it is presumed to protect joints from degradation and wasting. A container of 60 tablets generally retails for around £12 and presuming you take two tablets daily, that works out at around 40p per day.
Buying this product direct from Vitabiotics is often more expensive than buying it from a high street retailer like Boots or online from Amazon UK, so shop around for the cheapest deal. Vitabiotics Osteocare Glucosamine and Chondroitin can be taken indefinitely, without building up a tolerance – this makes it an ideal supplement for long-term use.
ChondroMax 70 Plus
Unlike the other supplements in this list, ChrondroMax 70 Plus is new on the market. This product combines glucosamine and chondroitin amongst other things and is sourced sustainably. It’s aimed at the over 70s, hence the name. It also contains vitamin C, willow bark extract and calcium for bone maintenance.
The manufacturer (Healthspan) recommends taking 3 capsules daily. Almost all reviews are positive and many people taking ChrondroMax 70 Plus claim to feel an improvement in joint health.
At £23.99 for 120 capsules, ChrondroMax 70 Plus certainly isn’t the cheapest product on this list. However, it does combine loads of common joint and bone health supplements into one easy-to-swallow capsule so it’s a great way to save time and effort sourcing loads of different products yourself.
Gopo Joint Health
Gopo is a new food supplement made from rose-hip, the seed pods of roses. Gopo Joint Health is specifically targeted at maintaining joint health although the same company manufactures a range of dietary supplements for general health. One major unique selling point of Gopo Joint Health is that it’s made in the UK.
This product is described by the manufacturer as an alternative to Glucosamine, which makes it a valuable product for people who experience unwanted side effects from Glucosamine. And at just £19.95 for 200 capsules, this product seems to be good value for money too.
BUY: From Amazon UK
EDITOR’S RECOMMENDATION: Why not add a good multi-vitamin to your supplement regimen? We recommend the all-natural bio-identical vitamins and minerals in Performance Lab Whole-Food Multi. Choose from the male or female formula.