What Is the Best Joint Supplement for Women Over 50?

The supplement market is full of supplements claiming to help support your joint health. But it’s important not just to get a popular supplement or one that has good reviews but also to get one that is an effective joint supplement and actually works. So we’re going to dig into just that! We’re going to look at common joint supplements and the benefits of things like turmeric and glucosamine, and ultimately help you come to the conclusion of what an effective joint health supplement is and how to find one that can help with arthritis pain. Let’s dig in!

Understanding Joint Health In Older Women

Joint health is a crucial aspect of overall well-being, especially as we age. Our joints are the connections between bones that allow us to move and bear weight. They are composed of cartilage, synovial fluid, and other tissues that work together to provide smooth and pain-free movement. However, as we get older, these components can wear down, leading to discomfort and reduced mobility.

What is Joint Pain?

Joint pain, also known as arthralgia, is a common condition that affects millions of people worldwide. It is characterized by pain, stiffness, and inflammation in the joints, which can be caused by various factors such as injury, infection, or degenerative conditions like osteoarthritis. Joint pain can range from mild to severe and can affect any joint in the body, including the knees, hips, hands, and feet. This discomfort can significantly impact daily activities and overall quality of life, making it essential to address and manage effectively.

Why Does Joint Health Matter?

Maintaining healthy joints is essential for overall well-being and quality of life. Joints play a crucial role in facilitating movement, supporting body weight, and enabling us to perform daily activities. When joints are healthy, they provide a smooth, frictionless motion, allowing us to move freely and easily. However, when joints are damaged or inflamed, it can lead to pain, stiffness, and limited mobility, making everyday activities challenging. Ensuring joint health can help prevent these issues, allowing for a more active and comfortable lifestyle.

Is There A Joint Supplement That Actually Works? 

In short, yes. There are joint supplements that work, and there are ingredients that are recommended and, in some cases, proven to support joint health. A few of the common supplements for joint health are:

• Omega-3 Fatty Acids
• Vitamin D
• Collagen
• Glucosamine
• Turmeric

These supplements have been shown to be particularly beneficial for conditions like knee osteoarthritis, helping to alleviate symptoms and improve joint function.

Let’s look at the benefits some of these provide!

Omega-3 Fatty Acids

Omega-3s are a family of essential fatty acids (healthy fats) that can only be gained from your diet or supplements, as our bodies do not produce them on their own. There are three types of omega-3 fatty acids:

• EPA (eicosapentaenoic acid): found in fish
• DHA (docosahexaenoic acid): found in fish
• ALA (alpha-linolenic acid) found in plants

EPA and DHA are most helpful in treating inflammation, specifically joint pain and arthritis. It’s important to note that your body is not able to produce the amount of omega-3 fatty acids needed to maintain optimal health, so eating foods and taking supplements high in omega-3s is essential. Fish—namely mackerel, salmon, herring, and sardines—are high in omega-3 fatty acids. Additionally, flaxseeds, caviar, chia seeds, and walnuts are all high in omega-3 fatty acids. Another way to supplement omega-3 fatty acids in your diet is to take a high-quality supplement.

Vitamin D

Vitamin D is a nutrient that helps regulate calcium in the body, and when it’s deficient, it can cause muscle and joint pain, including rheumatoid arthritis (RA). It is a vital component to having healthy bones, muscles, and joints and can even have anti-inflammatory effects. In fact, one review of studies showed that people who had rheumatoid arthritis had notably less vitamin D than those without RA. Another study predicted that adults over the age of 50 dealing with a vitamin D deficiency were more likely to develop hip and knee joint pain. Ultimately, and particularly in adults, Vitamin D supplements strengthen bones and teeth and ward off osteomalacia (soft bones) and osteoporosis (loss of bone mass).

Collagen

Collagen accounts for approximately 30% of your body’s protein and is the primary building block of your skin, muscles, bones, tendons, ligaments, and other connective tissues. At this time, around 28 different types of collagen have been identified, but the five main types are: 

1. Type 1 - makes up 90% of your body’s collagen. Densely packed and used to provide structure to skin, bones, tendons, and ligaments. 
2. Type 2 - found in elastic cartilage, which provides joint support
3. Type 3 - found in muscles, arteries, and organs 
4. Type 4 - found in the skin
5. Type 5 - found in your eyes, skin, hair, and placenta

As you get older, your body produces less collagen, and what it does produce is lower quality. A significant collagen decrease occurs for women in the postmenopausal phase of life as well. While there is no way to medically detect if your collagen levels are decreasing, there are some signs, such as: 

• Wrinkled, sagging skin
• Hallowing in and around eyes and face
• Shrinking, weakening muscles 
• Muscle aches
• Stiffer, less flexible tendons and ligaments
• Joint pain or osteoarthritis (this is the most common type of arthritis and is typically found in older adults. It occurs when the cartilage around the joints wears out and breaks down, causing the bones to rub together)
• Loss of mobility

Collagen consists of two amino acids: proline and glycine. In one experiment/study done by Professor Keith Barr at UC Davis, he took cells from athletes who had ruptured their ACL and created an ACL replica. He nourished this replica with proline and glycine (found in collagen), and the ACL got stronger. He realized this process could be replicated in athletes who had similar injuries. So, he injected hydrolyzed collagen (a more broken-down form of it) before they engaged in mild-moderate exercise. Barr said that by doing this process, one of the most incredible results was that they were able to completely reverse an athlete who had a hole in one of their tendons!

The most important thing to note is that if you’re going to take any sort of collagen peptide supplement or powder, make sure you’re using a high-quality brand.  

What Are The Benefits of Dietary Supplements for Joint Health?

Dietary supplements can play a significant role in supporting joint health and alleviating joint pain. While they should not be used as a replacement for medical treatment, supplements can be a useful adjunct to conventional therapies. Some of the benefits of dietary supplements for joint health include:

Reducing Joint Stiffness and Inflammation

Certain supplements, such as omega-3 fatty acids, turmeric, and ginger, have potent anti-inflammatory properties that can help reduce joint stiffness and inflammation. These supplements work by inhibiting the production of pro-inflammatory enzymes and cytokines, which contribute to joint inflammation and pain.

Additionally, supplements like glucosamine and chondroitin can help promote joint health by supporting the growth and maintenance of cartilage, the connective tissue that cushions joints. Vitamin D, on the other hand, is essential for bone health and can help alleviate arthritis symptoms.

When choosing a dietary supplement for joint health, it is essential to consult with a healthcare professional to determine the best course of treatment for your specific needs. They can help you select a supplement that is safe, effective, and suitable for your condition.

Some of the best joint supplements for women over 50 include:

• Omega-3 fatty acids: These anti-inflammatory fatty acids can help reduce joint pain and inflammation.
• Turmeric: Curcumin, a compound found in turmeric, has potent anti-inflammatory and antioxidant properties that can help alleviate joint pain and inflammation.
• Glucosamine and chondroitin: These supplements can help promote joint health by supporting the growth and maintenance of cartilage.
• Vitamin D: This essential nutrient is crucial for bone health and can help alleviate arthritis symptoms.

Remember, while dietary supplements can be beneficial for joint health, they should not be used as a replacement for medical treatment. Always consult with a healthcare professional before starting any new supplement regimen.

Which Is Better for Joint Pain: Turmeric or Glucosamine? 

Turmeric and Glucosamine are two of the most beneficial supplements for joint health, known to potentially alleviate joint pain. Let’s look at the benefits of turmeric and the benefits of glucosamine and whether or not they can provide joint pain relief.

Turmeric

Turmeric comes from the root of Curcuma longa, is related to our pal ginger—they come from the same plant family—and is native to Southeast Asia, primarily India. In traditional Indian medicine, turmeric has historically been used to treat skin disorders, upper respiratory issues, joint pain, and the digestive system. Aside from its medicinal properties, Turmeric is also used in many dishes! It’s most popular in curry but can be used to add flavor to mustard, butter, and more.

Benefits and Studies of Turmeric

While more research may be necessary, early indicators suggest that turmeric has incredible anti-inflammatory properties, and it is one of the best anti inflammatory supplements. These anti-inflammatory properties can help relieve pain associated with joint issues. These anti-inflammatory properties can be attributed to the active component in turmeric called curcumin. It’s possible that when dosed properly, curcumin can be a more effective anti-inflammatory than common medications such as Ibuprofen. In one study published in BMC, it was found that curcumin may be helpful in easing osteoarthritis pain in the knee. In this study, researchers enrolled 139 people with similar symptoms—moderately severe and required treatment—and split them into two groups. For one month, the first group was given 50mg of Diclofenac (an NSAID) twice per day, and the other group was given 500mg of curcumin three times per day. This study found:

• Both treatments relieved arthritis. 94% of those taking curcumin and 97% of those taking diclofenac reported at least 50% improvement.
• Few side effects were reported by the curcumin group. In contrast, 28% of those taking diclofenac needed treatment for stomach trouble.
• Those taking curcumin lost, on average, nearly 2% of their body weight in 4 weeks (approximately 3.5 pounds for a 175-pound person).

Side Effects of Turmeric

As long as turmeric is taken at a healthy dose (8 grams per day, up to 3 months, or 3 grams per day up to 3 months), there are no notable side effects of turmeric! When taken at higher doses, however, some mild side effects may include stomach upset, nausea, dizziness, or diarrhea. 

Glucosamine

Glucosamine is a natural chemical compound found in the cartilage of your body, and it can also be found in supplement form. There are multiple types of glucosamine:

• Glucosamine sulfate
• Glucosamine hydrochloride
• N-acetyl glucosamine

When it’s in supplement form, glucosamine is typically harvested from shells of shellfish or made in a lab. It is typically used to treat osteoarthritis or other joint pain conditions. 

Benefits and Studies of Glucosamine

People typically use glucosamine sulfate to treat the pain from knee osteoarthritis, in particular. Some research shows that glucosamine sulfate may also help slow knee joint degeneration associated with osteoarthritis. Early research suggests that glucosamine hydrochloride may be effective in reducing pain related to rheumatoid arthritis, but more research is needed to truly prove its ability to reduce inflammation.

The most comprehensive long-term study (GAIT) of glucosamine and chondroitin (a vital part of cartilage, a dietary supplement, and a molecule often paired with glucosamine) compared these two supplements and looked at them individually. The first phase of the study in 2006 found that the combination of glucosamine and chondroitin sulfate did not offer any significant relief to participants in general, but it did help a small subgroup of those with knee pain. There was a follow-up to those results done in 2010 that resulted in improved pain and function, but no better than a placebo or NSAID drug celecoxib.

Since the GAIT study, however, a multinational study done in 2016 called the MOVES trial found that the combination of glucosamine and chondroitin is as effective at relieving osteoarthritis of the knee as celecoxib without any side effects! The authors of the MOVES trial believe the supplements could be a good alternative for those who should not take NSAIDs.

Over time, it seems that the results of glucosamine and chondroitin have been relatively mixed, but those differences can be attributed to varying supplement types and doses the researchers used.

Side Effects of Glucosamine

Generally, glucosamine has been proven to be fairly safe as long as you stay in the recommended dosage. Some mild side effects may include upset stomach, heartburn, drowsiness, diarrhea, constipation, skin reactions, and headache. It is also important to consult with a healthcare provider before starting glucosamine, especially if you are on blood thinning medications, as there may be potential interactions.

Should Women Over 50 Take Glucosamine? 

In menopausal and postmenopausal women, it’s common to experience osteoarthritis. With that, there are a variety of supplements that are helpful for women over 50 years of age. 

• Omega-3 Fatty Acids - one study found that women who took 1000mg of omega-3 fish oils each day for 12 weeks saw a significant reduction in a wide range of menopausal symptoms, including joint pain and stiffness. 
• Glucosamine and Chondroitin - as we’ve discussed, these are chemical compounds found in cartilage. They are often prescribed to people with osteoarthritis, which is common in women who have been through menopause. The evidence suggests that glucosamine for women over 50 is beneficial.
• Collagen - this can help women over 50 maintain healthy cartilage, improve joint function, and reduce joint pain. 
• Vitamin D helps your body absorb calcium and maintain bone health, and it also contains anti-inflammatory properties. 
• Vitamin K - This is an anti-inflammatory vitamin that is crucial for building bone and strengthening the cartilage that protects your joints. 

Do Any Supplements Really Help With Joint Pain? 

There are absolutely joint pain relief supplements—especially herbal supplements or those using MSM—that help relieve pain and support overall joint health. Herbs such as boswellia, turmeric, devil’s claw, and willow bark may help decrease joint pain and inflammation in your body. Here at Previnex®, we also have a supplement called Joint Health PLUS®, which combines two ingredients clinically proven to support joint heatlh: Boswellin® and NEM®. Boswellin® is a clinically studied form of Boswellia, and NEM® (which stands for natural eggshell membrane) has gone through clinical studies where it has been shown to reduce joint pain, reduce joint stiffness, and improve joint flexibility in 7-10 days. It’s also been clinically proven to protect joint cartilage from breakdown during exercise and be up to 5x more effective and beneficial than glucosamine and chondroitin alone or in combination.

The Bottom Line

As we age, our joints do, too. It’s important to keep them happy, healthy, and thriving to ensure you can live comfortably in later life. Ultimately, it’s up to you how you care for your joint health. But we recommend adding a high-quality supplement like Joint Health PLUS® to your care regimen. For every purchase you make from Previnex®, a bottle of our children’s vitamin, Super Vites®, is sent to a malnourished child in need. Be part of a greater impact AND improve your joint health. Grab your bottle of Joint Health PLUS® today!