Good joint care rests on three things: regular movement, a healthy body weight and a balanced diet that covers the nutrients your bones, cartilage and muscles rely on. Exercise and weight management are the measures with the strongest evidence; among nutrients, vitamin C contributes to normal collagen formation for the normal function of cartilage, and vitamin D and calcium to the maintenance of normal bones. Popular joint supplements such as glucosamine have not convinced in large trials.
Key facts about joint health
- Osteoarthritis, the gradual wear of cartilage, is the most common joint condition; age, previous injuries, excess weight and genetics are the main risk factors.
- Exercise and, if you are overweight, weight loss are strongly recommended in the 2019 American College of Rheumatology (ACR) osteoarthritis guideline.
- In overweight adults with knee osteoarthritis, every kilogram of weight lost reduced the load on the knee by about four kilograms per step (Messier et al., 2005).
- Recreational runners had hip or knee osteoarthritis less often (3.5%) than sedentary people (10.2%) in a meta-analysis; competitive athletes had the highest rate (13.3%) (Alentorn-Geli et al., 2017).
- Vitamin C: the EU nutrient reference value (NRV) is 80 mg a day; the D-A-CH reference values are 95 mg for women and 110 mg for men.
- The same ACR guideline recommends against glucosamine and chondroitin for knee and hip osteoarthritis.
What is joint care?
Joint care means looking after the parts that make a joint work: the cartilage that covers the ends of the bones, the synovial fluid that lubricates them, and the muscles, tendons and ligaments that stabilise and move them. Cartilage has no blood supply of its own. It receives nutrients from the joint fluid, and that exchange depends on movement: loading and unloading the joint works like a sponge being squeezed and released. This is why both too little movement and repeated overload are hard on joints.
How can you improve joint health?
Move every day
Regular movement is the single most useful thing you can do for your joints. Walking, cycling, swimming and strength training keep cartilage nourished and build the muscles that take load off the joints. Strong thigh muscles, for example, stabilise the knee. Aim for the general recommendation of at least 150 minutes of moderate activity a week plus two sessions of muscle strengthening, and break up long periods of sitting.
Keep a healthy weight
Body weight multiplies on the way down to the knees and hips, which is why even a modest weight loss noticeably reduces the load on these joints. Fat tissue is also metabolically active and releases inflammatory messengers, which may explain why excess weight is linked to osteoarthritis in the hands as well.
Protect your joints from injury
A torn ligament or meniscus raises the risk of osteoarthritis in that joint years later. Warm up before sport, increase training gradually, wear suitable shoes and have injuries properly assessed and rehabilitated.
Eat for bones, cartilage and muscles
No diet rebuilds worn cartilage, but a balanced one supplies what your musculoskeletal system needs. A Mediterranean-style pattern with vegetables, fruit, pulses, whole grains, nuts, olive or rapeseed oil and enough protein is a sound basis, and it also makes weight management easier.
Which vitamins and minerals support joints?
Several nutrients have authorised roles for bones, cartilage and muscles. None of them relieves joint pain or slows osteoarthritis, but a shortfall would make the basics harder for your body.
| Nutrient | Authorised role | Good food sources |
|---|---|---|
| Vitamin C | Normal collagen formation for the normal function of cartilage and bones | Peppers (about 120 mg per 100 g), blackcurrants, broccoli, kiwi, citrus fruit |
| Vitamin D | Maintenance of normal bones and normal muscle function; normal absorption of calcium | Sunlight on the skin, UV-exposed mushrooms, fortified foods |
| Calcium | Maintenance of normal bones; normal muscle function | Calcium-rich mineral water, tofu set with calcium, almonds, kale |
| Magnesium | Maintenance of normal bones; normal muscle function | Pumpkin seeds, whole grains, pulses, dark chocolate |
| Zinc | Maintenance of normal bones | Lentils, oats, pumpkin seeds, cashews |
| Protein | Maintenance of muscle mass and of normal bones | Pulses, tofu, dairy, eggs, fish |
You can read more about the bone nutrients in our guide to calcium needs and food sources, in what vitamin D does and in the benefits of magnesium. In winter, vitamin D and calcium need extra attention; see calcium and vitamin D in winter.
Calcium and joint pain: is there a link?
Calcium matters for bones, not directly for cartilage. Taking more calcium does not relieve joint pain or osteoarthritis. Calcium crystal deposits in joints, as in pseudogout, are not linked to how much calcium you eat. If you have joint pain and wonder about a deficiency, a doctor can check vitamin D and other values.
Which supplement is best for joint health?
For most people, no "joint supplement" is needed. The evidence for the best-known products is weak:
- Glucosamine and chondroitin: large trials and meta-analyses found little or no difference from placebo for pain and function, which is why the ACR guideline advises against them for knee and hip osteoarthritis.
- Collagen and gelatine: some small studies with collagen peptides reported modest effects on joint discomfort, but they were often short and industry-funded. Your body breaks collagen down into amino acids, and there is no proof that these end up in cartilage. Gelatine and gummy sweets are not a joint food.
- Vitamin D: in a two-year trial with people who had knee osteoarthritis and low vitamin D, supplementation did not change cartilage volume or knee pain compared with placebo (Jin et al., 2016). Correcting a deficiency still matters for your bones and muscles.
- Omega-3 fatty acids: studied mainly in rheumatoid arthritis, alongside medical treatment, with mixed results.
If you take medication, especially blood thinners, check with your doctor or pharmacist before starting any joint supplement.
Is jogging good for your joints?
For most people, yes. The meta-analysis mentioned above found less hip and knee osteoarthritis in recreational runners than in sedentary people. Running strengthens the muscles around the knee and helps keep weight in check. The risk rises with very high training volumes at elite level and after joint injuries. Build up your distance gradually, alternate with cycling or swimming, and stop if a joint swells. Athletes who eat plant-based can find practical tips in vegan nutrition for athletes.
When should joint pain be checked?
Occasional aches after unusual effort are normal. See a doctor if a joint is red, hot or swollen, if you have a fever with joint pain, if morning stiffness lasts more than 30 minutes, if several joints hurt at the same time, or if pain persists for more than a few weeks or wakes you at night. These can be signs of an inflammatory joint disease, which benefits from early diagnosis.
How Sanbera fits into joint care
Sanbera's formulas are not joint products and contain no glucosamine, chondroitin or collagen. They are broad multivitamins that can help cover general nutrient needs. Daily Essential Women provides, per 3 tablets, 43.1 mg vitamin C (54% NRV), 3.22 µg vitamin D (64%), 120 mg calcium (15%) and 2.5 mg zinc (25%). Daily Essential Men provides 51.8 mg vitamin C (65%), 3 µg vitamin D (60%), 120 mg calcium (15%) and 4 mg zinc (40%). Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones; vitamin D, calcium and zinc contribute to the maintenance of normal bones. Both formulas are vegan and made in Switzerland, and they complement, rather than replace, movement and a balanced diet.
Frequently asked questions
What is good for joint health?
Regular movement, a healthy body weight, strong muscles around the joints and a balanced diet are what help joints most. Walking, cycling, swimming and strength training keep cartilage supplied with nutrients through the joint fluid. Vitamin C contributes to normal collagen formation for the normal function of cartilage, and vitamin D and calcium contribute to the maintenance of normal bones.
Which vitamin is best for joint health?
Vitamin C is the vitamin most directly linked to joints: it contributes to normal collagen formation for the normal function of cartilage and bones. Vitamin D contributes to the maintenance of normal bones and normal muscle function. Neither relieves joint pain or osteoarthritis. A diet with plenty of vegetables and fruit usually covers vitamin C; vitamin D often runs low in winter.
Does collagen help your joints?
The evidence is limited. Some small, short studies with collagen peptides reported modest effects on joint discomfort, but many were industry-funded and none showed that collagen rebuilds cartilage. Your body digests collagen into amino acids like any other protein. Enough protein and vitamin C, which contributes to normal collagen formation, are a more reliable basis.
Is cracking your joints bad for them?
Usually not. The popping sound comes from gas bubbles in the joint fluid when the joint is stretched. A study comparing habitual knuckle crackers with non-crackers found no link with hand osteoarthritis (deWeber et al., 2011). Cracking that comes with pain, swelling or a locking joint is different and should be checked by a doctor.
Why do joints hurt during menopause?
Falling oestrogen levels around menopause are associated with more joint and muscle aches, and weight gain and less activity at this stage can add to the load. Regular strength training, keeping active and a diet that covers vitamin D, calcium and protein are sensible steps. Persistent or swollen joints should be assessed by a doctor.
Sources
- Kolasinski SL et al. 2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Care Res, 2020.
- Messier SP et al. Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis Rheum, 2005.
- Alentorn-Geli E et al. The association of recreational and competitive running with hip and knee osteoarthritis. J Orthop Sports Phys Ther, 2017.
- Jin X et al. Effect of vitamin D supplementation on tibial cartilage volume and knee pain among patients with symptomatic knee osteoarthritis. JAMA, 2016.
- deWeber K et al. Knuckle cracking and hand osteoarthritis. J Am Board Fam Med, 2011.
- European Commission: EU Register of nutrition and health claims
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.