Osteoarthritis is the most common form of arthritis, affecting roughly 33 million adults in the U.S. When the protective cartilage that cushions the ends of the bones wears down over time, osteoarthritis develops. Sure, any kind of joint pain is inconvenient. But over time, osteoarthritis can lead to changes in bone, cartilage, and other joint tissues, resulting in disability or making it harder to work, stay active, or handle everyday tasks.
There are several factors that increase someone’s risk of developing osteoarthritis, including aging, excess body weight, previous joint injuries, and long-term physical inactivity. Genetics and chronic inflammation can also play a role. If developing the disease is of concern, biochemist Rhonda Patrick, PhD, recently did a deep dive into the role certain vitamins and supplements play in supporting joint health and ultimately, reducing osteoarthritis risk.
Vitamins and Supplements to Reduce Risk of Osteoarthritis
Vitamin K
Vitamin K plays a surprisingly important role in joint health, specifically when it comes to slowing cartilage damage. It helps activate a protein called matrix Gla, which prevents abnormal calcification inside cartilage and joints. Low vitamin K intake has been linked to a higher risk of osteoarthritis and faster disease progression. This often happens when diets are lacking in leafy greens, so make sure to get in your daily serving.
Omega-3 Fatty Acids
Omega-3s can help calm the chronic inflammation, the culrpit behind joint pain and stiffness. A 2023 meta analysis found that omega-3 supplementation led to small but meaningful improvements in both pain and physical function in people with osteoarthritis. Omega-3s may also work best when paired with other joint-supporting supplements, like Glucosamine.
Glucosamine
Glucosamine is a natural compound your body uses to build and maintain cartilage. While research results are mixed, that inconsistency appears to come down to supplement quality. Studies using pharmaceutical-grade glucosamine sulphate show reduced joint-space narrowing over several years, along with improvements in pain and function.
Chondroitin
“There was a 2015 Cochrane review that found chondroitin alone or in combination with glucosamine was better than placebo in improving pain in patients with osteoarthritis in the
short in short term,” Patrick shares.
Related: This Under-the-Radar Supplement Could Strengthen Your Immune System, Study Finds
