Best Overall
Thorne Curcumin Phytosome – NSF Certified for Sport
Curcumin is a potent antioxidant and anti-inflammatory compound. It’s what gives turmeric its golden yellow color. Curcumin is effective at improving symptoms and delaying disease cycles of rheumatoid arthritis. Other studies have found that supplementing with curcumin may provide relief of osteoarthritic knee pain, similar to the use of ibuprofen. The main problem is that curcumin is so difficult for the body to absorb, but Thorne Curcumin Phytosome solves that problem. Using just 450 milligrams of Meriva (the curcumin phytosome in Thorne’s supplement) has the same absorption as 4,000 milligrams of ordinary curcumin.
Thorne’s supplement is also NSF-Certified for Sport, so you know it’s free from banned substances and has been tested for purity and potency. It’s also free from dairy, gluten, and soy, making it a safe option for many food allergies. This particular supplement comes in NSF-Certified for Sport and an uncertified form as well, so many sure you’re buying the one you need if you’re a competing athlete.
Serving size and formOne or two capsules, twice a dayActive ingredientsCurcumin Phytosome
Best Collagen
Vital Proteins Vital Proteins Collagen Peptides Powder
Vital Protein Collage Peptides are widely available, mix well in any liquid, and can help support your joints in a number of ways. “Collagen has high amounts of amino acids like glycine, proline, and hydroxyproline and helps reduce joint pain, improves joint function, and supports cartilage repair,” says Lemke. While the canister may be inconvenient to carry around if you like to drink your collage on the go, you can always purchase the individual sticks, which add a little more waste but fit easily in the car or gym bag.
It has 18 grams of protein, which absolutely can help you hit your protein goals, but it shouldn’t be used as a primary protein source as it’s missing several essential amino acids and is not a complete protein. We love the unflavored collagen peptides because they mix into any liquid, including water, juice, smoothies, or coffee, undetected. But if you want some variety, you can choose several flavors as well, including lemon, chocolate, and matcha, although not all of them are NSF-Certified for Sport.
Serving size and form4 tablespoons (powder)Active ingredientsCollagen peptidesOther featuresGluten-free, dairy-free, soy-free, no artificial colors or flavors
Best Budget
Nature Made Nature Made TripleFlex Triple Strength Caplets (200)
You don’t have to spend an arm and a leg on a supplement that supports your joints. Nature Made supplements are budget-friendly, costing just about a quarter a serving, and high value, as they carry a USP verification so you can be assured they’ve been tested for purity and potency.
This supplement is a triple threat to joint pain and stiffness, containing 1,500 milligrams of glucosamine, 800 milligrams of chondroitin, and 750 milligrams of Methylsulfonylmethane (MSM), in addition to 250 percent DV of vitamin D3. The combination of glucosamine, chondroitin, and MSM may help improve joint function, pain, and stiffness associated with osteoarthritis. Adding vitamin D as highly absorbable D3 can help reduce the number of supplements you need, as the most recent NHANES study found that only 34.5 percent of American adults have sufficient vitamin D levels.
Serving size and formTwo capsulesActive ingredientsGlucosamine, chondroitin, vitamin D, MSMOther featuresSugar-free, gluten-free, gluten and dairy-free
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Best for Athletes
Garden of Life Garden of Life Quercetin Post Workout Recovery
Garden of Life Quercetin Recovery supports joint health and promotes recovery after exercise, making it an ideal supplement for athletes. As it’s Informed Choice Certified, you can be sure that it has everything it says and nothing it doesn’t. While quercetin can accelerate the recovery of muscle function and reduce soreness after exercise for athletes, it also benefits those who are more sedentary and not as routinely tough on their joints.
You can find quercetin in smaller amounts in foods like berries, tomatoes, apples, and leafy greens, but this antioxidant is much more potent and effective at easing joint pain when consumed in higher doses, like the 500 milligrams you’ll find in Garden of Life’s Recovery. In addition to quercetin, you’ll get zinc, green tea, turmeric root, pomegranate, and probiotics to help support a healthy immune system and fight inflammation. You’ll want to check with your doctor before adding this supplement to your diet on a regular basis, as quercetin may interact with many different types of medications, and you may not want to take high doses of zinc for extended periods of time.
Serving size and formOne tabletActive ingredientsZinc, quercetin, green tea leaf, pomegranate, turmeric extracts, and bacillus subtilisOther featuresOther Features: Non-GMO, gluten-free, vegan, includes probiotics
Best Omega-3
Pure Alaska Omega Pure Alaska Omega-3 Wild Alaskan Salmon Oil
Pure Alaska Omega Wild Salmon Oil is USP-verified for purity and potency and contains 600 milligrams of omega-3 fatty acids per serving of 2 soft gels, which includes 220 milligrams of DHA and 180 milligrams of EPA. Research has found that omega-3 fatty acids routinely help reduce the number of NSAIDs used by people suffering from rheumatoid arthritis, most likely related to its ability to reduce inflammation in the body. Each supplement also contains 25% of the daily value of vitamin D, which low levels of have been linked to higher rates of joint pain in those with osteoarthritis.
There is no standard amount of omega-3 fatty acids for joint support, but a 2015 study found that doses as low as 1,000 mg of fish oil with 400 mg of EPA and 200 mg of DHA for 8 weeks significantly improved knee function and satisfaction for those with osteoarthritic knee pain. And while this supplement obviously contains fish, it’s free from crustacean shellfish, eggs, gluten, lactose, milk, peanuts, sesame, soy, tree nuts, and wheat, which makes it a great choice for anyone suffering from food allergies or sensitivities.
Serving size and formTwo soft gelsActive ingredientsWild Alaskan salmon oilOther featuresAllergen-friendly
Jordan Sullivan has an Undergraduate Degree in Exercise and Nutrition Science, and a Masters of Dietetic Studies. Jordan is founder of The Fight Dietitian, where he and his team work with World Champion Fighters, Olympians, and top CEOs. Over the years, Jordan has handled the performance nutrition for a number of UFC champions, including Israel Adeanya, Alexander Volkanovski, and Leon Edwards.
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