Bone and joint supplements don’t carry the same hype as pre-workouts and energy drinks, but brushing them off could cause potential issues.
Let me ask you this: Are you worried about maintaining healthy bones and joint mobility as you age? You should. Our research shows that 1 in 3 adults over 65 experience joint pain.
Our bones and joints need extra care as we age. They keep us moving and strong. Bone loss speeds up, especially for women after menopause. This makes supplements crucial. We can support our bones and joints with key nutrients.
In this article, we will dive deeper and guide you through the best bone and joint supplements for healthy aging. We’ll share expert tips to keep you moving comfortably.
Why Bone & Joint Health Declines with Age
One thing we can’t get away from is that our bones and joints change as we age. Connective tissues get weaker and less flexible over time. This happens due to natural processes in our bodies. Our bones lose density, and our joints wear down from years of use.
Your bone mass tends to peak at 30, then starts to decline. We lose bone density faster than we build it. This makes our bones weaker and more likely to break, causing people to react due to a loss in bone health, and conditions like osteoarthritis and osteoporosis creep in.
Our joints also wear down over time. The cartilage that cushions our joints gets thinner and rougher. This can lead to constant joint pain and stiffness.
Unfortunately, women face an even higher risk of bone loss compared to men, especially after menopause. But we can fight back. Good habits help manage these conditions. Eating right and staying active are key.
Common Causes of Bone & Joint Decline
We often overlook how our daily habits affect our bones and joints. Lack of exercise weakens our bones and raises the risk of osteoporosis. A poor diet, deficient in calcium, leads to decreased bone density.
But it doesn’t just stop there — our lifestyle choices impact more than just our bones. They affect our posture, how we walk, and how fast we move. As we get older, these changes can make us less stable on our feet.
That’s why staying active and eating well is crucial. Regular exercise and a balanced diet help keep our bones strong and our joints flexible.
Our joints face constant threats from inflammation and immune reactions. These processes can break down cartilage and bone over time. An inflammatory response triggers the release of harmful chemicals that damage joint tissues.
Meanwhile, our immune system sometimes mistakenly attacks healthy joint cells. This double assault speeds up joint wear and tear as we age. Certain factors make joint breakdown even worse. Poor diet, lack of exercise, and excess weight all increase inflammation in the body. Stress also plays a role in weakening our immune defenses.
To protect joint function, we need to address these root causes. Eating anti-inflammatory foods, staying active, and managing stress can help slow joint degradation and improve anti-inflammatory effects.
Key Nutrients & Ingredients for Bone and Joint Health
The things you eat and the supplements you take can help support your bone and joint health. Let’s look at some nutrients and vital supplements you should include in your active lifestyle.
1. Glucosamine & Chondroitin Supplements
When clients come to me and say they feel their joints are beat up, there are two ingredients that I always recommend they supplement with to improve their joint health— glucosamine and chondroitin.
Glucosamine is important as it helps build glycosaminoglycans, key parts of cartilage. Chondroitin helps cartilage resist pressure. Together, these supplements can ease joint pain and stiffness.
These two compounds support our body’s own repair process as they help feed and protect joint tissues. This leads to smoother movement and less grinding due to bone-on-bone contact.
Glucosamine and chondroitin are two supplements that you can purchase separately but tend to be stacked together in a single formula to help combat joint pain.
Studies have shown that when compared to a placebo, chondroitin works great for joint pain relief. It may even slow down cartilage breakdown, helping you maintain your active lifestyle.
If you’re dealing with achy knees or creaky hips, these supplements help fight inflammation and improve mobility.
2. Omega-3 Fatty Acids
Omega-3s are typically mentioned as a great fat to promote overall health, but they’re also great for your joints. They can fight swelling and ease pain if you feel your joints are taking a beating.
The use of omega-3 supplements (such as fish oil) is something I recommend to all my clients, and I highly recommend you add them to your regimen as well to support your overall health and joint health.
Fatty acids help naturally fight inflammation in your body. Studies show that people who eat more omega-3s have less severe osteoarthritis. These fats also make special molecules called resolvins, which may reduce swelling in your joints.
If you want to add omega-3s to your diet, consuming fatty fish, like salmon or sardines, works great, too. Studies show that omega-3s can even help lower harmful proteins in people with rheumatoid arthritis. This means less chronic pain and swelling in joints.
These fatty acids also boost our overall immune function. A strong immune system helps protect your joints from damage. It can slow down the wear and tear that comes with age. Omega-3s work in many ways to keep your joints moving smoothly.
They reduce stiffness, improve flexibility, and ease discomfort. I always recommend pairing omega-3 supplements with a healthy diet and regular exercise for the best results.
3. Hyaluronic Acid for Joint Lubrication
Hyaluronic acid acts as a natural lubricant in our joints. It helps reduce friction and keeps your joints moving smoothly.
Supplementing with hyaluronic acid acts as a lubricant, helping your joints move more fluidly. This amazing substance helps hold water, which keeps joints moist and less stiff. That said, it does not cause you to hold water in that you’ll look bloated or puffy.
It is said that hyaluronic acid helps people with arthritis move better and feel less pain. We’ve seen great results when folks take it as a pill or get it as a shot.
4. Calcium, Vitamin D, & Bone Health
Calcium and vitamin D work together to keep bones strong. These nutrients help prevent bone loss and fractures as we age.
We all require calcium and vitamin D for strong bones. Our bodies use these nutrients to keep bones dense and tough. As we age, we need more of both. The older you get, the more you’ll need to help support your bone health.
The sad reality is that many people in the U.S. don’t get enough vitamin D due to being indoors working all day and inside their homes after school or work. Not getting enough vitamin D (through the sun, food, or supplements) can lead to health issues.
Vitamin D and calcium go together, as vitamin D helps our bodies absorb calcium better. Without it, we can’t even use the calcium we get from our food.
How to Choose the Best Bone & Joint Supplements
Picking the right bone and joint supplements can be challenging if you don’t know what you’re specifically looking for. What you want to do is look for high-quality dietary supplements with clear labels and proven active ingredients.
There are some key factors when choosing bone and joint supplements. Dosage matters — you need to check if it meets your daily needs. Quality ingredients are also vital for safety and results.
You should also pick forms that suit your preferences, like capsules or powders or things like glucosamine and chondroitin supplements, or even pills versus liquid for omega-3s.
Third-party testing helps confirm ingredient quality, which is why NutraBio gets all their products tested and can provide you with the results.
If you want the best bone and joint supplements, you’ll also want to look for proven ingredients that are backed by studies. This helps you find supplements that work and that you can trust.
Clear labels build trust (unlike proprietary blends where you have no idea the amount of each ingredient used). With transparent labels, they show the ingredients, dosages, and concentrations.
1. Look for Clinically Proven Ingredients
It’s essential that you check for clinically proven ingredients in bone and joint supplements. Studies back up their effectiveness.
Evidence-based supplements matter. They’re backed by science, not just claims. Clinical trials prove their worth. They tell us which supplements work best for healthy aging. Studies back up the power of bone and joint supplements.
2. Consult a Healthcare Professional
Always talk to your doctor before starting new supplements (especially if you have any health conditions). They can guide you on how to use it effectively to suit your needs and whether or not it may interact with any medications you may be on.
It’s important to recognize that what’s beneficial for one individual may not be suitable for another. Your doctor’s expertise is crucial for maintaining your safety and health as you age.
Lifestyle Tips to Support Bone & Joint Health
Bone and joint supplements work best when combined with healthy habits — here’s what you can do to naturally support your bone and joint health:
1. Stay Active with Low-Impact Exercises
There’s no denying that exercise keeps your joints healthy.
Regular exercise keeps your joints strong and flexible. Low-impact activities like walking, swimming, cycling, and yoga are great options. These exercises help you move better and feel less stiff. They also help build muscle, which further supports your joints.
Physical activity helps keep your weight in check, easing stress on your knees and hips. You should strive for at least 30 minutes of exercise most days. This can be as simple as a brisk walk. Yoga stretches your muscles and improves balance. The more we move, the better our joints work.
Strength training builds strong bones. It helps stop bone loss as you age. Your bones get denser when you lift weights. This type of exercise is key for staying healthy as you get older.
2. Eat a Bone & Joint-Friendly Diet
A bone-friendly diet can help keep your joints strong. Calcium-rich foods, omega-3s, and vitamin D support your bones and joints.
Some foods to consider include dairy products and leafy greens for added calcium. For vitamin D, fish is an excellent source (and provides omega-3 fatty acids). We can get more omega-3s from flaxseeds, chia seeds, and walnuts.
Your diet plays a significant role in bone and joint health. Anti-inflammatory diets can help ease joint pain and boost health. These diets focus on whole foods like fruits, veggies, and fish while cutting out processed foods, sugar, and bad fats.
3. Manage Your Weight
Extra weight puts stress on your joints. Shedding pounds can ease joint pain and slow wear and tear.
They say an extra pound adds 4 pounds of stress to our knees during activity. This puts a considerable strain on weight-bearing joints like hips and knees. Over time, this leads to a faster breakdown of cartilage and bone.
The result? A higher risk of painful conditions like osteoarthritis.
Obesity also causes inflammation in our bodies. This swelling can make joint pain worse. It speeds up damage to our connective tissues. By losing weight, we can ease the load on our joints.
Even small changes help. Shedding just 10 pounds can significantly affect how our joints feel and work.
Conclusion
Bone and joint health matters for a good life. Smart choices with food and exercise help us stay strong as we age. Yet, we can’t ignore the power of bone and joint supplements for healthy aging. These vital nutrients support our mobility and strength as we grow older. Supplements work best when paired with good habits. A balanced diet, regular exercise, and weight management all play crucial roles.
If you’re looking for quality bone and joint supplements to either get ahead of things or help with current issues, check out the offerings from our NutraBio joint health supplements. Let us help you age gracefully and support your active lifestyle, no matter your age.
Resources
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Author:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored over a dozen published books.
