Supplements for Pain, Inflammation and Joint Health

To preface; it is not my recommendation that supplements are mandatory to be healthy.

Everyone recommended here is for contextually specific usage, and has supporting scientific for its effectiveness

Read on… 

1. Fish Oil, Omega 3 fatty acids

Fish oil reduces, triglyceride levels, can reduce inflammation

and most notably, is as effective as pharmaceutical drugs in reducing symptoms of DEPRESSION (28 separate studies that support this effect)

Also evidence it reduces anxiety as well 

fish oil is very popular for being an anti-inflammatory, though its effects on joint inflammation are mixed

The most interesting effect of fish oil (which is omega 3 fatty acids) is that it appears to significantly reduce neurological inflammation

2. Glycine

A very cheap amino acid that acts as a neurotransmitter.

Its most notable effect is not on pain or inflammation, but on SLEEP

As sleep is when the bodys recovery processes take place, improving sleep is the foremost way to improve overall recuperation 

3-5 grams of glycine is the recommended dose (taken 1-hour prior to sleep)

I know @SolBrah has talked about Glycine before

His company sells it

You can learn more about it here as well

3. Hydrolyzed Collagen

This is a personal favorite of mine, and Ive seen it make a significant difference with clients many times

Collagen is a peptide and constitutes a major part of cartilage and connective tissue

It can reduce inflammation from arthritis, and also… 

It accelerates the recovery of tendons.

Effective dosing is 10 grams daily, before training and/or after

Dr. Keith Barr has done research on this, he talks about in this excellent podcast (FYI, this is a technical podcast, not laymans terms friendly)

Hydrolyzed collagen is easily mixed in water or any other beverage, it has no flavor to it

Aside from the joint benefits, it also improves hair, skin and nail health

Lots of companies make it,

I get mine from Truenutrition. Use AJAC235 for 5% off

4. Curcumin

This is the active ingredient in Turmeric, though it has poor absorption in its natural form

Foremost is it being an anti-inflammatory, and an antioxidant. Also can improve improve anxiety and depression, although evidence for this is weaker 

Best form is when its extracted and taken in combo with piperine. Practically all curcumin supplements do this

Supplementing with curcumin is more efficient than trying to cook with lots of turmeric

I suggest taking it with food for best absorption

5. Glucosamine

Typically taken together with Chondroitin (which doesnt have any good evidence for doing anything)

Glucosamine though does have evidence for improving osteoarthritis, which by extension it should help with joint pain in general 

The effective dose used in studies is 2000-3000mg a day, divided into multiple doses

its best taken with food

6. Tart Cherry Juice

This is not something to take regularly, as it might BLUNT the adaptations from exercise through reducing inflammation too much

However, for acute soreness from high levels of exercise it could be useful for athletes to take

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