Highest effect
Collagen
Protein
Impact
Highest effect
Typical dose:5000–15000 mg / day
Hydrolyzed collagen peptides are easily absorbed and have been clinically shown to accumulate in cartilage, stimulating the production of new connective tissue, reducing joint pain, and improving function.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
The fatty acids EPA and DHA from sources like fish oil are precursors to signaling molecules called resolvins and protectins, which actively resolve inflammation. A high intake of Omega-3s is strongly correlated with improved outcomes in inflammatory joint conditions.
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High effect
Boswellia
Botanical
Impact
High effect
Typical dose:300–1000 mg / day
Boswellia serrata extract, standardized for its active compounds like AKBA, has demonstrated strong clinical results in improving joint comfort and function, often showing noticeable benefits within a week. It works synergistically with curcumin for broader anti-inflammatory coverage.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Curcumin, the active component in Turmeric, effectively targets pathways like NF-kB and COX-2. Its efficacy is comparable to some NSAIDs for osteoarthritis pain, but standard forms have poor bioavailability; it must be combined with an absorption enhancer like piperine or formulated as a phytosome.
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Hyaluronic Acid
Other
Impact
High effect
Typical dose:80–240 mg / day
While once thought to be poorly absorbed, studies now show that oral hyaluronic acid can reach the joints, where it helps to maintain the viscosity of synovial fluid. This can lead to reduced pain and improved mobility, particularly in the knees.
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SAMe
Other
Impact
High effect
Typical dose:400–1200 mg / day
S-Adenosyl Methionine is a naturally occurring molecule involved in methylation processes that reduce inflammation and stimulate the production of proteoglycans, a key component of cartilage. It has a dual-action benefit for both symptom relief and structural support.
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Vitamin D
Vitamin
Impact
High effect
Typical dose:1000–5000 IU / day
Vitamin D deficiency is common and has been linked to an increased risk and severity of osteoarthritis. Ensuring adequate levels supports calcium metabolism, which is crucial for the integrity of the subchondral bone that supports cartilage.
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Situational effect
Boron
Mineral
Impact
Situational effect
Typical dose:3–10 mg / day
Populations with low dietary boron intake tend to have higher rates of arthritis. Supplementation has been shown to reduce inflammatory markers like hs-CRP and TNF-α, and may improve the body's use of Vitamin D.
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Ginger
Botanical
Impact
Situational effect
Typical dose:500–2000 mg / day
The active compounds in ginger, known as gingerols, can inhibit the production of pro-inflammatory prostaglandins. It is particularly effective for exercise-induced muscle and joint soreness and serves as a supportive adjunct to more potent anti-inflammatories.
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Manganese
Mineral
Impact
Situational effect
Typical dose:2–10 mg / day
Manganese is required for the enzyme glycosyltransferase, which is essential for synthesizing the glycosaminoglycans that form the foundation of cartilage tissue. It is a fundamental, albeit supportive, nutrient for cartilage health.
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Vitamin C
Vitamin
Impact
Situational effect
Typical dose:250–1000 mg / day
While not directly anti-inflammatory for joints, adequate Vitamin C is a prerequisite for tissue repair. Without it, the body cannot effectively use collagen peptides or its own amino acids to build and maintain healthy joint structures.
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Vitamin K
Vitamin
Impact
Situational effect
Typical dose:90–200 mcg / day
Vitamin K, particularly the K2 form, activates proteins responsible for bone mineralization and inhibiting vascular and cartilage calcification. Low vitamin K status is associated with a higher prevalence of osteoarthritis.
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