What you eat can help keep your joints—and the bones that support them strong, though no food is a cure-all. Eating a well-balanced diet, exercising, and caring for yourself are all keys to keeping your bones and joints healthy.
Your body produces less collagen as you age, and existing collagen breaks down faster. Women experience a significant reduction in collagen production after menopause, and both genders experience a decline in collagen production after age 60. However, there are specific nutrients that can help ward off decline.
Protein is a requisite for strong bones and joints. Strive to consume 20-30 grams from plants and animal sources at each meal.
Collagen, a specific type of protein, can be obtained from slow-cooked tough beef cuts (e.g., shoulder roast and brisket), bone broth, fish skin, and gelatin.
Vitamin C is required for collagen formation. Citrus, fresh red bell pepper, strawberries, fresh tomatoes and lightly steamed broccoli provide this vitamin.
Copper and Zinc are essential for healthy bones and joints. Food sources include shellfish, lobster, tofu, nuts, seeds and leafy greens.
Calcium and Vitamin D work in tandem to maintain strong bones. Non-dairy food sources include canned salmon, sardines and mackerel. These foods also fulfill protein needs.
Beta-Carotene is converted to vitamin A, which is essential to joint formation. The liver converts beta-carotene to Vitamin A. Excellent sources include carrots, orange cauliflower, winter squash, and leafy greens like spinach, collard and kale. The cooked greens are also good sources of bone-building calcium and vitamin K.
Polyphenols are antioxidants that may reduce inflammation and slow the rate of cartilage damage. Good sources include green tea and red and blue fruits (red grapes, cherries, blueberries, blackberries and pomegranate seeds). A 2022 study published in The American Journal of Clinical Nutrition found that eating five or six prunes a day helped women past menopause to preserve bone mineral density in their hips.
Omega-3 Fatty Acids help counter inflammation. Besides fatty fish, you can obtain this essential nutrient from walnuts, chia seeds and ground flax seeds.
Foods to MinimizeSugar and refined carbs may weaken collagen when consumed in excess. Ultra-processed food intake is associated with inflammation and excess weight, which can stress joints and tendons.
Dietary Supplements:
Use and CautionThe FDA does not test dietary supplements for safety or effectiveness. Choose supplements reviewed by a third-party lab (e.g., Consumer Lab, NSF, or USP), and consult a registered dietitian or physician before taking dietary supplements.
Vitamin C is required for collagen production. According to the Linus Pauling Institute (LPI), the optimal vitamin C intake is 500 mg daily. In addition to a diet rich in vegetables and fruits, LPI recommends a 250 mg daily supplement. Supplementation above 2,000 mg daily may increase the risk of kidney stones.
Hydrolyzed collagen supplements, in combination with vitamin D and calcium supplements, have been shown to prevent loss in bone density. Because the supplements are particularly broken down, they may be absorbed more effectively than collagen from food. People with osteoarthritis may find that collagen improves joint stiffness and increases flexibility. For bones, long-term supplementation with specific bioactive collagen peptides can counter losses in bone mineral density (2021 study published in the Journal of Bone Metabolism). Collagen powder is not appropriate for people who follow plant-based, vegan, or vegetarian diets.
Consumer Lab’s Top Pick for collagen supplements for joint pain is Sparkle Wellness Collagen for Healthy Joints, made with Tendoforte and Fortigel hydrolyzed collagen peptides from a pig. In small studies, Tendoforte was shown to help people with ankle sprains and Achilles tendinopathy.
Don’t overdo vitamin A supplements because research suggests a link between too much vitamin A and an increased risk of bone fractures. As a precaution, people who regularly eat liver (a rich source of vitamin A) are advised not to eat liver more than once a week or take supplements containing retinol. Even though beta-carotene is converted to vitamin A, our intelligent bodies won’t create excess.
