According to a global survey, osteoporosis cases more than doubled between 1990 and 2019. After osteoporosis, arthritis is the most common disorder that causes joint inflammation. Multiple factors, such as age, genetics, autoimmune diseases, and obesity, are behind such joint issues.
When we grow old, the joint cartilage responsible for reducing friction becomes thin. Moreover, joint cushioning is reduced with lower synovial fluid, so seniors often have mobility issues.
However, you can delay such age-related problems by taking care of joint health with diet and supplementation. This article explains the best vitamins and joint support supplements for cartilage flexibility and muscle strength.
List of Joint Support Supplements for Physical Fitness
What essential nutrients are behind high bone density and muscle mass for smooth movements? Based on these requirements, we are highlighting the following supplements:
1. Calcium
Our bones need calcium, the most essential mineral for smooth muscle contraction. External sources are the only way to get it, as our bodies cannot produce it. Whether you get enough through dairy products or supplements, its absorption lowers with age.
Older people are often prescribed calcium supplements to tackle weaker bones and prevent fractures. However, over-consumption, such as more than 2,000 mg daily, increases the risk of kidney stones.
2. Vitamin D
Another factor behind joint pain is vitamin D deficiency, particularly in postmenopausal women. Taking vitamin D-enriched food or supplements can strengthen weaker bones as it increases calcium absorption. According to a study, it is found effective for treating cartilage reduction, particularly in knee osteoarthritis.
Sunlight and foods like salmon, egg yolk, and mushrooms are primary sources of Vitamin D. Its deficiency worsens age-related mobility issues, so medical experts recommend its supplements for every age group. The recommended dosage is around 600 IU for those up to 70 years old, and 800 IU is recommended for those older than 70.
3. Magnesium
Magnesium is an essential nutrient behind smooth body functioning, including muscle movements. This mineral effectively relieves joint pain, which is common in osteoarthritis. Magnesium-enriched foods like legumes, nuts, whole-grain breads, bananas, etc., are helpful for joint pain management.
The recommended daily dose of magnesium is 420 mg for men and 320 mg for women. Its overconsumption may cause minor side effects like diarrhea or serious outcomes like irregular heartbeat or cardiac arrest. So, you should take it correctly according to your body conditions.
4. Herbal supplements
Along with vitamins, people can tackle mobility issues with herbal supplements. Some of the commonly used ones are cannabinoid-based gummies for pain management. Compounds have anti-inflammatory and pain-relieving properties.
They don’t treat joint issues but support managing symptoms of arthritis, osteoporosis, and similar joint disorders. According to a study, people experienced 44% joint pain relief with a regular intake of herbal gummies. These edibles are generally safe, but always consult a medical health provider for long-term usage.
5. Omega-3 Fatty Acids
According to a study, a diet enriched in omega-3 fatty acids is effective for cartilage loss in osteoarthritis. Omega-3 fatty acids have anti-inflammatory properties that help reduce joint stiffness for smooth muscle movements.
People suffering from rheumatoid arthritis are recommended to eat nuts, seeds, and fatty fish as they are excellent sources of these fatty acids. However, an excess of these can lead to specific side effects, such as nausea, vomiting, headaches, skin issues, etc. You must monitor your intake based on the average daily intake (RDI). For men, the RDI is 1,600 mg, and it is 1,100 mg for women.
Bottom Line
Self-care tips for joint health define our physical fitness and delay age-related mobility issues. All the above-mentioned anti-inflammatory supplements help maintain joint flexibility even in older age. So, you need to take them along with a well-balanced diet.
However, too much supplementation can lead to serious side effects. So, always consider the tolerable upper intake level (UL), the maximum amount to take daily without any side effects.