Goals ›

Bone & joint

Bone density, joint comfort and the tissue that holds bones and joints together.

Strongest evidence: Calcium, Collagen and Vitamin D.

Supplements for bone & joint

Each supplement gets the grade of its strongest bone & joint benefit. Open one to see each benefit.

StrongModerateWeakNo trials
SupplementMain effects in studiesEvidenceBenefits studied
CalciumBMD +4% / -23.5pp, PTH ↓, Ca absorption ↑Strong3 of 7
CollagenResorption ↓45%, formation ↑23%, BMD ↑6–10%, resorption ↓Strong4 of 7
Vitamin D↑25OHD ↓PTH, ↑BMD ↓resorptionStrong1 of 7
Hyaluronic acidPain↓ Function↑, Pain↓ Function↑Strong3 of 7
Essential Amino AcidsAnabolism +MPS, Repair+healing -inflammationStrong1 of 7
ArtemisininParasite clearance +ACPR, Hb/anaemia recoveryStrong1 of 7
ArgininePerfusion+blood flow, Infections/LOS ↓Strong1 of 7
GlutamineFewer infections, faster repair, Better nutrition, faster healingStrong1 of 7
SilicaTissue repair +33 pp, Bridge/healing +31 ppStrong5 of 7
Vitamin KBone activation +ucOC↓, BMD +1–5%Strong3 of 7
Showing 10 of 136 supplements.

What bone & joint covers

7 benefits that studies measure, and the supplements with the strongest evidence for each.

Bone health

The strength and mineral content of bone. The standard measure is bone mineral density on a DXA scan, supported by blood markers of bone being built and broken down, and by fracture counts in long studies.

39 supplements, 8 strong
  1. CalciumStrong, 962
  2. Vitamin DStrong, 465
  3. CollagenStrong, 328
  4. Vitamin KStrong, 67
  5. PotassiumStrong, 25

Joint comfort

Joint pain and stiffness in daily life. It is measured on scales such as WOMAC and the visual analogue scale, and it is scored separately from how far a joint can move.

78 supplements, 12 strong
  1. Hyaluronic acidStrong, 299
  2. CollagenStrong, 61
  3. ChondroitinStrong, 58
  4. GlucosamineStrong, 57
  5. Omega-3 fatty acidsStrong, 36

Joint mobility

How far and how easily a joint moves. It is measured as range of motion in degrees and by function tests. The two do not always move together: range of motion can change while pain does not, or the other way round.

21 supplements, 7 strong
  1. Hyaluronic acidStrong, 230
  2. CollagenStrong, 88
  3. ChondroitinStrong, 60
  4. GlucosamineStrong, 56
  5. Type-II CollagenStrong, 45

Joints & tendons

The condition of the tissue itself: cartilage, tendons and ligaments. It is measured by imaging, by cartilage breakdown markers in blood, and by tendon thickness on ultrasound.

15 supplements, 8 strong
  1. CollagenStrong, 261
  2. Hyaluronic acidStrong, 124
  3. Type-II CollagenStrong, 47
  4. ChondroitinStrong, 26
  5. SilicaStrong, 25

Tissue repair

The body rebuilding damaged tissue of any kind, including muscle, connective tissue and gut lining. It is measured by healing rate, by collagen production, and by markers of tissue turnover.

21 supplements, 7 strong
  1. CalciumStrong, 240
  2. Essential Amino AcidsStrong, 169
  3. ArtemisininStrong, 141
  4. ArginineStrong, 75
  5. GlutamineStrong, 72

Pain relief

Reducing pain of any kind. It is measured on a visual analogue scale or a numeric rating scale, and by how much pain medication a person still takes.

32 supplements, 6 strong
  1. CapsaicinStrong, 51
  2. CaffeineStrong, 36
  3. ElectrolytesStrong, 36
  4. Aloe VeraStrong, 31
  5. BromelainStrong, 15

Swelling relief

Fluid collecting in tissue, called oedema, usually in the legs, ankles or after an injury. It is measured by limb circumference, by water displacement, and by rated swelling.

14 supplements, 1 strong
  1. RutinStrong, 18
  2. DiosminModerate, 11
  3. BromelainModerate, 10
  4. Pine Bark ExtractModerate, 10
  5. ChondroitinModerate, 7

Protocols for bone & joint

What studies used, for this goal or for a group of people. Not advice: talk to a doctor first.