Are you trying to find the best vitamins for stiff joints and muscles? You’re in luck! I have dug up some of the best vitamins for stiff joints and muscles. I’ve been testing these products for the last year and was amazed at the results I achieved. By following this guide, you’ll be able to order all of the natural supplements on this list.
Stiff muscles and joints are the result of insufficient intake of vitamins. As a result, the body is unable to function properly due to deficiency of this essential minerals and vitamins. And if left untreated for long time, it leads to serious health issues as well as premature aging. This blog will help you get rid of your stiff muscles and joints through a proper diet plan, healthy lifestyle, supplementing with vitamins and other medicines.
vitamins for stiffness
Stiffness can be caused by physical injury or by aging. In any case, if you feel stiff then it is important to get rid of the problem before it becomes worse. You could try to use relaxation techniques on yourself, but you may also want to take some certain vitamins for stiffness because they are known to help in these cases.
Have you ever heard of ‘stiff joints’? I have, it’s a term used to describe the condition that results from having arthritis or joint inflammation. This can be quite debilitating, especially if you are the type who gets tired easily and has difficulty moving around. Taking a few vitamins may help give your body what it needs to get you back in shape.
vitamins for stiff joints and muscles
There are many reasons why you may have a stiff joint or muscle. For example, if you have arthritis in your hands, you can try the following to alleviate your symptoms:
Stiff muscles, joints and ligaments are the result of any kind of trauma or shock the body has. When the body is traumatized, it can’t heal itself as it used to. This means that you need to be extra careful when taking care of these issues.
vitamins for stiff muscles
What Can I Do For My Joint Pain?
This is a common question I hear almost every day. Osteoarthritis, also known as degenerative joint disease, is very common in people especially over the age of 30.
The joints that are most commonly affected include the ones that take the most weight bearing and abuse such as the following:
big toe
knee
hip joint
spine
This is also called “wear and tear arthritis.”
People who have sustained sports injuries are at greater risk of degeneration of the joint. Common every day activities do produce some wear and tear on the joints particularly if the body weight is increased. Even a 5 pound weight gain transmits five times which would equal 25 extra pounds of pressure to the lower body joints, so maintaining a normal body weight is very important.
Stretching and strengthening exercises are very important as they stabilize the joints. Since the tendons, joints and cartilage do not have any direct blood vessels, movement In the form of activity, specifically aerobic exercise that gets the heart rate up is important for diffusing both oxygen and nutrients into the joints.
Supplements and Medications To Help Joint Pain
- Vitamin D
The number one supplement I recommend for joint health and overall musculoskeletal health is vitamin D3. Vitamin D is not a vitamin, but it is a pro steroid hormone. Humans can make vitamin D if they are exposed to the right ultraviolet light. However, most of my patients over age 50 are low in vitamin D (on blood testing with a 25-hydroxy vitamin D test). If you have joint pain consider starting 1,000 to 2,000 units of vitamin D per day and/or have your physician check your level. - Estrogen
Estrogen is important for musculoskeletal health, including joint health. There are estrogen receptors and cartilage and tendons. Postmenopausal women with low estrogen state may complain of joint pain and stiffness as their primary menopausal symptoms.
Low estrogen states can exacerbate tendinitis. Estrogen therapy is generally not given specifically for joint pain unless the woman is suffering from additional menopausal symptoms. There’s also evidence that women who undergo total joint replacements who are on post-menopausal estrogen do better than those not on hormone therapy. Talk to your women’s health physician to see if estrogen is right for you.
- Glucosamine and Chondroitin Sulfate
Glucosamine and chondroitin sulfate are one of the most common combination supplements that I recommend to women with joint pain, especially knee pain. Glucosamine has shown some protective benefit for knee arthritis in up to 70% of persons in divided doses of 1,000 to 1,500 mg per day.
The first time, I recommended the supplement several years ago I had a woman exclaimed, “That is what my veterinarian has me give my dog!” Dogs like other mammals do suffer from degenerative joint disease with aging.
Some studies have shown no benefit with glucosamine while others have shown reductions in joint pain – particularly the glucosamine sulfate salt. Various studies have shown the benefit of both glucosamine and chondrointin sulfate showing less pain and swelling and joint space narrowing, in doses of 800 to 1200 mg per day.
Glucosamine and Chrondroitin Sulfate Dosage
Glucosamine is frequently added with chondroitin sulfate in doses of 500–400 mg three times per day and needs to be taken for at least 2 months for effect.
If adults have reduction in joint pain, I recommend continuing on a maintenance dose of at least one tablet daily.
If there is no benefit, I recommend after 2 to 3 months to stop taking the glucosamine and chrondroitin sulfate supplement.
Glucosamine and Chrondroitin Sulfate Allergy Warnings
It’s important to note that this supplement is usually derived from shellfish so persons with a shellfish allergy should NOT take glucosamine and chondroitin sulfate. For those with shellfish allergies and our vegan friends, there are vegan sourced glucosamine derived from corn.
There is some small amount of sugar in glucosamine and this can elevate blood sugar so patients with diabetes need to be aware of this.
- MSM
Methylsulfonlymethane (MSM) in doses of up to 6 g per day orally have been shown to reduce pain, improve function and reduce some stiffness. Long term studies aren’t available. - Turmeric
Turmeric is a spice containing curcumin, and taking 500 mg orally up to twice daily has been shown to have some anti-inflammatory, anti-oxidant, anti-cancer and perhaps anti-atherosclerotic effects. A side effect of turmeric can be increasing bleeding time, so patients on blood thinners and Coumadin need to be aware as well as some people who have G.I. distress. - Omega 3
Omega 3 fatty acids in doses of 2 to 4 g has been shown to reduce pain from:
rheumatoid arthritis inflammatory joint pain
chronic spinal pain auto immune disease
depression
fibromyalgia
neuropathic pain
menstrual cramps
In general, I recommend that people ingest omega 3s via their diet as opposed to taking a supplement. I have seen breast tenderness and breast cysts in women on high doses of oral omega 3s. The benefit of ingesting omega 3 in the diet in terms of reducing joint pain is likely related to the anti-inflammatory effects of a heart, healthy Mediterranean-type diet.
Mediterranean Diet Foods
fruits
vegetables
olive oil
legumes
fish
Omega 3 Foods
fish
nuts
seeds such as Chia seeds and flax seeds
walnuts
almonds
eggs
Keep a Food Diary
It’s helpful for people to keep a dietary log of what they eat because many people find out what foods are more associated with joint pain such as gluten, red meat, trans fats and highly processed foods. There are many reasons to follow anti-inflammatory diet even if you don’t have joint pain, but if you do have joint pain it is critical that you follow an anti-inflammatory diet.
- Ginger
Ginger is an herb that has anti-inflammatory, anti-cancer and anti-atherosclerotic effects and can be ingested, 3 g per day. Ginger is also used to treat nausea. - SAMe
S-adenosyl-L-methionine (SAMe) is a compound found naturally in the body.
A supplement form of SAMe has been used to help the liver, reduce joint pain and even elevate the mood.
Doses start at 400 up to 1200 mg per day and this supplement can be pricey.
Any persons with mania or schizophrenia should avoid this supplement.
With aging most of us will experience wear and tear on joints, tendons, cartilage and muscle. However, with a healthy, anti-inflammatory diet and appropriate vitamins and supplements, pain and stiffness can be reduced. Because the supplements can interact with other medications it is important to let your physician know all the things that you are taking.
Overview
Many people deal with chronic joint pain in their knees, hands, elbows, shoulders, and elsewhere. In most cases, this is caused by the most common type of arthritis, osteoarthritis. This form of arthritis affects almost one-quarterTrusted Source of people in the United States.
Pain relievers such as acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil), are usually the first choice for joint pain relief.
There are also dozens of supplements that claim to treat joint pain, but which ones actually work? Here’s a look at 9 of the best options and what the existing research says about them.
- Turmeric
Turmeric is one of the most popular supplements for treating pain, including joint pain caused by osteoarthritis. Its pain-relieving effects are attributed to a chemical compound in turmeric called curcumin. Curcumin seems to have anti-inflammatory effects.
Although research on turmeric for joint pain is limited, an analysisTrusted Source of studies found that it improves symptoms of joint pain more than a placebo and may be comparable to ibuprofen.
Try it: Turmeric is usually taken in a dose of 500 mg two to four times daily. You can find turmeric supplements at Care/of.
Learn more about the benefits of turmeric and curcumin.
- Fish oil
Fish oil contains the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid, which have anti-inflammatory effects.
An analysisTrusted Source of clinical research shows that taking fish oil supplements reduces symptoms such as joint pain in those with rheumatoid arthritis. But it doesn’t seem to reduce osteoarthritis symptoms.
Try it: Typical fish oil doses range from 300 to 1,000 mg per day. You can find fish oil supplements at Care/of.
- Glucosamine
Glucosamine is natural component of cartilage, a substance that prevents bones from rubbing against each other and causing pain and inflammation. It might also help prevent the cartilage breakdown that can happen with arthritis.
Many supplements aimed at treating joint pain contain glucosamine, which is one of the most well-studied supplements for osteoarthritis. But despite this research, there are still some questions about how well it works.
There are two types of glucosamine found in supplements: glucosamine hydrochloride and glucosamine sulfate.
One meta-analysisTrusted Source found that products containing glucosamine hydrochloride don’t do much to improve joint pain caused by osteoarthritis. Another studyTrusted Source shows that glucosamine sulfate does improve these symptoms, so it may be a better option that glucosamine hydrochloride.
When taken over a long period of time, glucosamine sulfate may also help to slow down the progression of osteoarthritis. Studies suggest that it slows down narrowing of the joint space, a marker of the condition getting worse, when taken for up to three years.
Try it: Glucosamine sulfate is typically taken once daily in a dose of 1,500 milligrams (mg). If this upsets your stomach, try spreading it out over three doses of 500 mg each. You can find glucosamine sulfate supplements on Amazon.
- Chondroitin
Like glucosamine, chondroitin is a building block of cartilage. It may also help prevent cartilage breakdown from osteoarthritis.
Many clinical studies have found that chondroitin can reduce joint pain and stiffness in people with osteoarthritis. About 53 percentTrusted Source of people who take chondroitin have a 20 percent or greater improvement in knee pain.
Chondroitin sulfate may also slow down the progression of osteoarthritis when taken long-term. Studies show that it slows down narrowing of the joint space when taken for up to 2 years.
Joint supplements often combine chondroitin with glucosamine. But it’s still unclear if taking a combination supplement is any better than taking one or the other on their own.
Try it: Chondroitin is typically taken in a dose of 400 to 800 mg two or three times per day. You can find chondroitin supplements on Amazon.
- SAMe
S-adenosyl-L-methionine (SAMe) is a supplement commonly used to help with symptoms of depression and osteoarthritis. Your liver naturally produces SAMe from an amino acid called methionine. It has several functions, including helping the production and repair of cartilage.
When taken as a supplement, SAMe can help with symptoms of joint pain caused by osteoarthritis. It may be as effective as the anti-inflammatory drug celecoxib (Celebrex). In one studyTrusted Source from 2004, celecoxib improved symptoms more than SAMe after a month of treatment. But by the second month, the treatments were comparable.
Try it: SAMe is usually taken in doses of 200 to 400 mg three times per day. Keep in mind that it may take some time to notice results. You can find SAMe supplements on Amazon.
- Boswellia
Boswellia, also known as Indian frankincense, is commonly used for pain caused by arthritis. Chemicals in this extract called boswellia acids have anti-inflammatory effects.
Clinical studies have shown that boswellia extracts improve pain symptoms more than a placebo in people with osteoarthritis.
Try it: Studies looking at the use of boswellia for joint pain have used doses ranging from 100 mg once per day to 333 mg three times per day. You can find boswellia supplements on Amazon.
- Avocado-soybean unsaponifiables
Avocado-soybean unsaponifiables (ASUs) refer to a type of extract from avocado and soybean oils that might help prevent the breakdown of cartilage. It may also help to repair cartilage.
Clinical studies show that ASUs improve pain symptoms more than placebo in people with osteoarthritis.
Try it: The typical dose of ASU is 300 mg per day. You can find ASU supplements on Amazon.
- Devil’s claw
Devil’s claw, also called harpagophytum, contains a chemical called harpogoside that has anti-inflammatory effects.
Taking devil’s claw may help with joint pain from osteoarthritis. In one studyTrusted Source, devil’s claw worked about as well as an anti-inflammatory drug called diacerein. However, since there isn’t much research on this supplement for osteoarthritis, more high-quality studies are necessary.
Try it: Most studies involving devil’s claw have used doses of 600 to 800 mg three times per day. You can find devil’s claw supplements on Amazon.
- Methylsulfonylmethane
Methylsulfonylmethane (MSM) is another common ingredient in supplements said to help with joint pain.
In one studyTrusted Source, MSM improved pain and functioning compared to a placebo in people with osteoarthritis.
Try it: Typical MSM doses range from 1,500 to 6,000 mg per day, sometimes divided into two doses. You can find MSM supplements on Amazon.
Tips for choosing a supplement
Choosing a supplement for joint pain can be overwhelming with the number of products available. Many of these products contain multiple ingredients. Keep in mind that a long ingredient list doesn’t always make for a better product. Also, these products are not regulated by the U.S. Food and Drug Administration so read labels carefully.
In some cases, added ingredients don’t have any proven benefits for joint health. Others might contain multiple beneficial ingredients, such glucosamine and chondroitin. But there’s not much proof that taking supplements containing multiple ingredients is more effective than taking a single ingredient. Plus, some of these products have too little of one or more ingredients for them to be beneficial.
Before choosing a supplement, talk with your doctor or pharmacist about other medications you’re taking so they can check for potential interactions. Some joint health supplements can interact with certain medications, such as blood thinners.
Last medically reviewed on September 26, 2018
19 sourcescollapsed
Medically reviewed by Lindsay Slowiczek, PharmD — Written by the Healthline Medical Network — Updated on July 23, 2020
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NUTRITION
Do Glucosamine Supplements Work for Arthritis?
Glucosamine is a popular dietary supplement used to treat osteoarthritis.
Osteoarthritis is a degenerative disease caused by insufficient regeneration of cartilage in joints, most often in the knees and hips.
It gets worse over time and causes joint pain, difficulties walking and disability.
There is no known cure, but there are a few ways to potentially slow the process. Many people try to stave off osteoarthritis by taking glucosamine supplements.
But do they really work? This article takes a look at the evidence.
What Is Glucosamine?
Glucosamine is a natural amino sugar produced by your body. It is also a dietary supplement marketed as an alternative treatment for osteoarthritis.
The highest natural concentration of glucosamine is in joints and cartilage where it makes up the structure of glycosaminoglycans, compounds essential for joint health (1Trusted Source).
Supplements are normally processed from crustacean shells or produced by the bacterial fermentation of grains (2Trusted Source).
They are widely available and sold in the form of tablets, capsules, soft gels or drink mixes. There are two main types: glucosamine sulfate and glucosamine hydrochloride.
The way glucosamine affects arthritis is unclear. Scientists believe naturally occurring glucosamine helps protect the cartilage inside your joints (3Trusted Source).
Additionally, several studies suggest that taking glucosamine supplements may reduce collagen breakdown (4Trusted Source, 5Trusted Source).
The supplements may also work by reducing inflammation, which is one of the main causes of joint cartilage breakdown in osteoarthritis patients (6Trusted Source).
However, the effectiveness of these supplements is debated.
Summary: Glucosamine is a dietary supplement often used to treat
osteoarthritis. Scientists are not entirely sure how it works, but studies
suggest it may reduce cartilage breakdown.
Do These Supplements Work for Arthritis?
Glucosamine is one of the world’s most popular supplements. It’s also among the most controversial.
Here is the research about how it affects the two common types of arthritis.
Osteoarthritis
While many studies conclude that glucosamine has no benefits for osteoarthritis, others indicate that it may relieve joint pain and other symptoms over time.
This especially applies to glucosamine sulfate salts, a formulation patented by the pharmaceutical company Rottapharm.
One controlled study in 318 adults with osteoarthritis found that taking 1,500 mg of the “Rotta formulation” daily for half a year reduced pain and improved function more than a placebo.
The benefits appeared similar to a daily 3 g dose of acetaminophen — a commonly used pain reliever (7Trusted Source).
Another two studies, which included around 200 people, showed that taking 1,500 mg of glucosamine sulfate daily for three years improved their overall symptoms — including pain, stiffness and function — compared to a placebo (8Trusted Source, 9Trusted Source).
However, these studies were possibly industry-influenced since Rottapharm financed all three. Currently, no large, long-term, industry-independent studies on the effectiveness of glucosamine are available.
An independent analysis of several high-quality studies concluded that the “Rotta formulation” improved certain measures of pain and function more than a placebo, whereas other forms didn’t show any significant benefits (10Trusted Source).
That said, the benefits of taking glucosamine sulfate are small and some researchers consider them clinically irrelevant (11Trusted Source).
Summary: The benefits of this supplement are controversial. Some
studies suggest that glucosamine sulfate may slightly improve osteoarthritis
symptoms when taken for at least half a year.
Rheumatoid Arthritis
Osteoarthritis should not be confused with rheumatoid arthritis, which is much less common.
Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joints. Unlike osteoarthritis, it is not caused by everyday wear and tear.
Scientists have generally assumed that glucosamine has no benefits for rheumatoid arthritis.
Nevertheless, one study in 51 adults with rheumatoid arthritis suggests otherwise. It found that taking 1,500 mg of glucosamine hydrochloride for three months improved self-assessed symptoms more than a placebo (12Trusted Source).
However, more studies need to confirm these findings before any solid conclusions can be made.
Summary: Limited evidence indicates that glucosamine hydrochloride
may improve symptoms in people with rheumatoid arthritis. However, more studies
are needed.
How to Buy Glucosamine
These supplements are widely available and easy to find.
Glucosamine sulfate appears to be more effective than glucosamine hydrochloride, so if you decide to try these supplements, your best bet is the sulfate form (13Trusted Source, 14Trusted Source).
Another factor to consider is the quality of the product you are buying. One study found that the amount of glucosamine in supplements was often lower than reported (15Trusted Source).
Glucosamine quality is closely monitored in most European countries where it is marketed as a pharmaceutical. In North America, it is categorized as a nutraceutical, and its production and marketing may not be as strictly controlled.
If you are buying American supplements, choose those that have a quality certification from a third-party agency. These include Informed Choice, NSF International and the US Pharmacopeial Convention (USP).
Additionally, glucosamine is often sold in combination with chondroitin sulfate, a supplement also used to reduce the symptoms of osteoarthritis.
Its effectiveness is debated, but some studies suggest it may reduce pain when used alone or in combination with glucosamine (16Trusted Source).
Summary: If you decide to supplement with glucosamine, choose
products that contain the sulfate form and have a quality certification.
Dosage and Side Effects
Generally, glucosamine should be taken with meals three times per day.
Doses usually range from 300–500 mg with each meal, adding up to a total daily dose of 900–1,500 mg. Most studies used 1,500 mg per day.
Salts of glucosamine sulfate or the “Rotta formulation” only need to be taken once per day. Make sure to follow the instructions on the packaging.
These supplements are considered safe and no serious side effects have been reported. Flatulence is the most common complaint.
Studies also indicate that glucosamine injections may worsen insulin sensitivity, but supplements do not seem to have the same effect (17Trusted Source).
Summary: Glucosamine supplements are considered safe and have no
serious side effects. The standard dosage is 1,500 mg per day.
The Bottom Line
Glucosamine is a controversial supplement.
Many studies have not detected any significant benefits, while others suggest the sulfate form may reduce the symptoms of osteoarthritis and delay or slow its development.
Nevertheless, some scientists still doubt the effectiveness of glucosamine or consider its small benefits clinically irrelevant.
While glucosamine is no magic solution, others point out that supplements cannot hurt and may be better than no treatment at all.