Research Shows This Anti-Inflammatory Supplement Can Health Ease Joint Pain

From mindbodygreen.com

By Molly Knudsen, M.S., RDN

Joint pain is no joke. Whether it stems from osteoarthritis, rheumatoid arthritis, another inflammatory condition, or overuse, persistent aches and stiffness can make any type of movement painful And it's incredibly common. More than 53 million U.S. adults had diagnosed arthritis in 2019–2021, according to the Centers for Disease Control and Prevention. Among adults with arthritis, the median percentage reporting severe joint pain across U.S. states increased from 29.7% in 2015 to 32.8% in 2019.

With that many people looking for ways to manage joint discomfort, researchers have been exploring whether certain foods or supplements can help. One ingredient that's garnered particular interest is turmeric.

Can turmeric help with joint pain?

Turmeric is a spice best known for its vibrant golden colour, but it also contains compounds called curcuminoids (with curcumin being the most well-studied). Curcumin has anti-inflammatory properties, which may be one reason researchers are interested in its potential to ease joint pain and improve physical function.

And while turmeric has been used traditionally for centuries, there's now a growing body of human research investigating concentrated turmeric extracts and curcumin supplements for alleviating joint pain.

Research-backed benefits of turmeric for joint pain

The research is particularly promising for people with osteoarthritis, although studies have also investigated curcumin in rheumatoid arthritis. Here's what the science shows:

• A 2021 systematic review and meta-analysis of 16 randomized controlled trials involving 1,810 adults with knee osteoarthritis found that turmeric extracts significantly reduced knee pain and improved physical function compared with placebo. The effects were similar to those seen with other over-the-counter pain relievers.
• Another 2021 systematic review looked at 10 randomized controlled trials of turmeric or curcumin extracts in people with knee osteoarthritis and found that all studies reported improvements in pain and physical function from baseline.2
• A 2023 meta-analysis of six studies involving 539 people with rheumatoid arthritis found that curcumin supplementation significantly improved several measures of disease activity, including tender and swollen joint counts, as well as markers of inflammation such as C-reactive protein and erythrocyte sedimentation rate.
• In a small 2025 randomized controlled trial, 27 adults over 50 with hand osteoarthritis took either 170 milligrams of curcumin daily or a placebo for three months. The curcumin group had significant improvements in pain at rest and during activity, as well as hand-related function, although the small sample size means the findings need to be confirmed in larger studies.
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• Overall, the evidence points toward turmeric and curcumin as promising options for managing joint pain, particularly pain associated with osteoarthritis. That said, studies have used different extracts, formulations, doses, and treatment durations, so there's still no one-size-fits-all approach.
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• How to supplement with turmeric
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With that said, how do you correctly supplement with turmeric? Getting the potential benefits of curcumin isn't just about the amount you take. Bioavailability, or how well your body absorbs and uses curcumin is important. Curcumin is notoriously difficult for the body to absorb on its own. That's why many turmeric supplements use specific formulations or ingredients designed to increase its bioavailability.

One of the best-known strategies is pairing curcumin with piperine, a compound found in black pepper. In fact, adding piperine can increase curcumin's bioavailability by 2,000%.

As for dosage, there's no single amount that's been established as optimal. Research on joint pain has used a wide range of turmeric and curcumin preparations. So rather than assuming more is better (because high doses of turmeric and curcumin can be quite hard on the liver), look for a product that clearly states its curcuminoid content and uses a formulation designed for absorption.

Most research supports 500 to 1,000 milligrams of turmeric extract daily. Choosing the right one can be confusing, so we did the homework for you. These are our top 14 expert-vetted picks. 

The takeaway

If you're dealing with joint pain, turmeric may be worth discussing with your health care provider. Research suggests concentrated turmeric and curcumin extracts may help reduce pain and improve physical function, particularly in people with osteoarthritis.

Just remember that turmeric supplements aren't interchangeable. The dose, curcumin content, formulation, and bioavailability can all vary. And while the research is encouraging, turmeric should complement (not replace) evidence-based treatment for an underlying joint condition.

https://www.mindbodygreen.com/articles/this-anti-inflammatory-supplement-can-support-your-pesky-joint-stiffness 

What you should be doing to manage arthritis pain

From msn.com/en-us

Arthritis is a condition that affects the joints, causing pain, inflammation, and stiffness. Some people with arthritis have trouble moving their joints over time, long considered a classic symptom. However, various forms of arthritis behave differently in the body and can affect the type and severity of symptoms. In fact, the Arthritis Foundation states that there are more than 100 kinds of arthritis and related conditions.

Osteoarthritis and rheumatoid arthritis are the two primary types of this condition. Osteoarthritis breaks down the cartilage that cushions joints, while rheumatoid arthritis causes the immune system to damage the joints directly. Other kinds include gout, septic arthritis, and ankylosing spondylitis (via Mayo Clinic).

©Sasin Paraksa/Shutterstock

As for where it comes from, arthritis can stem from genetics, lifestyle, autoimmune diseases, infections, or exacerbated wear and tear on the joints (via Cleveland Clinic). Once it hits and starts damaging joints, arthritis can cause mild to severe pain that can be difficult to manage. Thankfully, making some lifestyle changes and understanding therapeutic strategies can lead to better pain management for this type of inflammation.

Fight inflammation through diet

A significant cause of the pain associated with arthritis is inflammation surrounding the joints. That pain often arrives as the immune system fights against whatever it deems to be an issue. In the case of arthritis, that's the joints.

Therefore, reducing the inflammation response in the body is a potentially good idea for people with arthritis. The Arthritis Foundation notes that the Mediterranean diet — one that's filled with whole foods and low in processed stuff and "bad" fats — is one of the best for combating arthritic pain. The diet incorporates fish, nuts, seeds, healthy oils, and plenty of fresh fruits and vegetables. These categories include several anti-inflammatory foods that help to keep that symptom at bay.

The Harvard T.H. Chan School of Public Health also explains the importance of an anti-inflammatory diet, especially in those with chronic inflammation. Rather than focus on calories and portions, an anti-inflammatory diet focuses only on the foods you eat and don't eat. Tea, coffee, herbs, whole grains, and monounsaturated fats get the green light, for instance. But those following this diet must typically stay away from sweetened drinks, fried foods, and processed meats. 

Take inflammation-reducing medication as needed

Not all pain from arthritis can be managed by a healthy diet alone, unfortunately. People with severe arthritis symptoms might still need to take pain-reducing medications to keep them moving and able to function daily.

Corticosteroids are one form of medication commonly prescribed for arthritis. They target pain by reducing inflammation and are generally available in cream, pill, or shot form. Some arthritis patients may respond better to nonsteroidal anti-inflammatory drugs (NSAIDs), which include many of the typical pain relief medications you'll find in the pharmacy. Ibuprofen, naproxen, and aspirin are forms of NSAIDs, for example. These also decrease inflammation and can work relatively quickly for those seeking immediate relief (via Verywell Health).

Some people with persistent or severe arthritis may need high doses of NSAIDs that can only be prescribed by a doctor to manage their pain. Your doctor can use different doses and medicating schedules to find one that works best for your symptoms and body (via Arthritis Foundation).

Supplements might help to reduce inflammation

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Medication may not work well for everyone, and indeed some people may wish to try more natural routes before going with prescription medications. As such, a number of supplements have been shown to reduce arthritic symptoms, including pain, by reducing inflammation and even potentially by building cartilage. They could be worth a try, though it's always a good idea to talk to your doctor first before starting a supplement regimen.

The Arthritis Foundation lists vitamins A, C, E, D, and K as vital nutrients which also contain antioxidants and may aid in reducing arthritis symptoms, although researchers are still studying their efficacy related to arthritis. However, we do know that vitamins D and K both strengthen bones, while vitamin K is necessary for cartilage health. Glucosamine and chondroitin also have some mixed results in studies, but researchers have shown that joint cartilage contains these compounds. Some evidence has shown that these two could improve arthritis pain, especially when combined with NSAID treatment.

EPA and DHA, two omega-3 fatty acids found in fish and fish oil supplements, also have anti-inflammatory properties. An article published in the journal Atherosclerosis outlined the results of a study where participants with chronic inflammation used EPA and DHA supplements for 10 weeks. Researchers found that both fatty acids appeared to reduce inflammation, with DHA leading to slightly better results.

Pay attention to the numbers on the scale

Extra body weight, naturally enough, puts extra strain on joints. Pain management specialist and doctor Robert Bolash tells Cleveland Clinic, "Joints in your body's lower half — particularly your knees and hips — bear most of your weight. That's why years of carrying around excess weight contribute to achy, swollen, stiff joints." Bolash recommends using low-impact exercises, like swimming or water aerobics, to shed pounds without causing more pain and discomfort to joints in the process. Rheumatologist Elaine Husni also explains that losing a mere 10 pounds can sometimes be all it takes to improve knee pain related to osteoarthritis.

Not only can losing weight improve pain associated with arthritis, but it could actually improve joint function altogether. Richard F. Loeser, Jr., a rheumatologist and research leader, tells Everyday Health that a study he conducted showed that knee joint pressure improved over time with routine exercise and diet changes. Additionally, participants had decreased inflammation after losing weight, which is even more good news for the joints.

Get better sleep

It's no secret that getting plenty of shut-eye does a body good. Quality sleep can lower your risk of heart attacks, improve your mood, and keep many more of your body systems on track. Having good sleep hygiene that helps you get a full night of rest could also improve your arthritis pain. According to the Arthritis Foundation, pain from arthritis can certainly keep you up at night. However, it appears that not getting enough sleep can also trigger inflammation and pain, resulting in a cycle of sleeplessness and health consequences that's admittedly tough to break. Director of the Alabama Research Institute on Aging Patricia Parmelee explains that failing to catch enough sleep can contribute to increased pain the next day, while chronic sleeplessness may even progress one's arthritis further over time.

So, what to do if you're stuck in just such a cycle? According to Medical News Today, people with arthritis should prioritize their sleep by getting into a routine. Exercising during the day, avoiding naps, and sticking with the same bedtimes and wake-up times can be helpful. Managing stress and eating healthy, wholesome meals can also contribute to better sleep patterns and, therefore, decreased arthritis symptoms.

Keep your body active

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Add one more fact to the many reasons why exercise is essential: Apparently, people with arthritis may experience decreased pain when they participate in routine exercise. The CDC states that physical activity is necessary for healthy joint function and reduced symptoms, including pain and mood. The most important thing to remember is to find exercise routines that are low-impact for your joints. The CDC also recommends starting slow with any exercise and modifying exercises as needed to keep your body comfortable.

What are the best exercises for people with arthritis? According to Medical News Today, simple stretching tops the list. Yoga is just one example of a type of exercise that incorporates stretching and flexibility, helping you increase your body's range of motion. Other activities like walking, water aerobics, and cycling can also be excellent ways to drop pounds, stay active, and improve pain while giving aching joints a break.

That said, you might still experience some pain in your affected joints after exercising. In that case, Mayo Clinic suggests using a cold compress for 20 minutes to reduce swelling or applying heat for 20 minutes to relax the muscles around your joints.

Get injections for joint pain

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Injections may be a good alternative for people who don't want to take pills to manage their arthritis pain. Steroid injections are among the most common for people with arthritis, particularly those with rheumatoid arthritis and other inflammatory types of this condition. Like pain medications, steroid injections are available in a few forms, including hydrocortisone and triamcinolone. Based on the pain's location, the administrating physician will deliver the shot in a nearby muscle, soft tissue surrounding the joint, or even the joint itself. These shots can provide pain relief for several weeks (per Versus Arthritis).

Viscosupplementation, or a series of hyaluronic acid injections, is another type of pain management that may be appropriate for people with arthritis. This one works especially for osteoarthritis, which causes the breakdown of cartilage in and around a joint. Hyaluronic acid may replace the cartilage in arthritic joints, leading to better pain management. Some viscosupplementation injections may last as long as six months, but you may need to be patient. It could take a couple of weeks before you notice a difference (via John Hopkins Medicine).

Quit smoking as soon as possible

Ditching your smoking habit can change your body in several positive ways, from improving your cardiovascular function to boosting your immune system. What's more, people who live with arthritis might find a light at the end of the tunnel regarding pain management when they put out their last cigarette. Several studies show the relationship between arthritis development and smoking, particularly in cases of rheumatoid arthritis. One published in Clinical Laboratory found that toxic ingredients in cigarettes, like lead and cadmium, were more concentrated in rheumatoid arthritis patients who smoked. Another scientific review from the journal Cells noted that smoking-related periodontitis, also known as gum disease, can also be a risk factor for developing rheumatoid arthritis.

According to medical doctor April Chang-Miller in a Mayo Clinic question-answer post, people who have smoked for 20 years or longer have the greatest risk of developing rheumatoid arthritis. Additionally, smoking may decrease the efficacy of medications used to treat and manage arthritis, which could prevent your pain from subsiding with drugs like it usually would.

Try acupuncture

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Acupuncture is a traditional therapy based in Chinese culture that focuses on pain management and healing. Although it doesn't use the principles of Western medicine that may be more familiar to some patients, there is evidence that shows it could work for arthritis pain management.

A scientific review published in Complementary and Alternative Therapies for Inflammatory Diseases explored the potential outcomes of acupuncture on arthritic pain. The studies included in the review ranged from 1974 to 2018 and included single-case studies, randomized control trials, and clinical trials conducted on rheumatoid arthritis patients. Study researchers offered several hypotheses for their subjects' improved pain, including anti-inflammatory effects, antioxidative effects, and immunity-regulating effects associated with acupuncture.

Another controlled trial discovered that arthritis patients who received acupuncture treatment saw more improvements in their self-reported measures of pain (and depression associated with their pain) than patients receiving counselling alone or Western-style arthritis treatments. "There's a lot of research that says when we put an acupuncture needle into the body, a number of physiological mechanisms occurs," explains professor of family and community medicine Brian Berman to the Arthritis Foundation. According to Berman, acupuncture releases pain-relieving endorphins and produces cortisol that controls inflammation, which could then lead to positive results for people with arthritis.

Use hot and cold therapeutics

When joints are really acting up and need quick relief, applying a hot or cold compress can sometimes do the trick, even if the effects are temporary. Arthritis-health notes that cold decreases inflammation by compressing blood vessels and slowing down the movement of fluid that leads to joint inflammation. However, people who use this method should be careful to limit cold therapies to no more than 20 minutes at a time. They should also use a barrier between the skin and the compress to limit skin damage. 

According to Arthritis Foundation, heat makes blood vessels enlarge, allowing oxygen and blood to come to the aid of an injured area of the body, such as painful joints and muscles. Using a warm compress, taking a warm shower, or soaking in a heated bathtub could therefore decrease pain.

So, which method is better for arthritis? Rheumatologist Chad Deal tells Cleveland Clinic that it really depends on the person. Although osteoarthritis typically does better with heat, some people still prefer the relief that cold therapies give them. Therefore, use what works best for you. The most important thing to remember is to stay active through exercise, too. Use hot and cold therapies to loosen up muscles before exercising and soothe pain after exercising.

Add turmeric to your diet

Researchers have long studied the positive effects of turmeric, a spice that's commonly used in Indian cuisine to flavour various dishes, on the body. Several potential health benefits have been discovered in the process, including aiding digestion, controlling allergies, and improving symptoms of liver disease (via National Center for Complementary and Integrative Health).

It could also help people with arthritis manage their pain, especially those with osteoarthritis. According to Mayo Clinic registered dietician nutritionist Katherine Zeratsky, an active ingredient in turmeric known as curcumin is what does the trick. Curcumin is naturally anti-inflammatory, so it could loosen up the joints and relieve some pain.

A 2019 study also comes to a similar conclusion. More than 130 people with knee osteoarthritis participated in the study, taking either curcumin or an NSAID daily. While both led to improvement of pain, participants had fewer side effects when taking curcumin. Also of note is that people taking curcumin averaged a bodyweight loss of 2%, which could further assist in pain management.

Treat yourself to a massage

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According to the Arthritis Foundation, plenty of research shows that massage could be a valuable part of a pain management regimen for arthritis. Plus, it doubles as self-care, making it even more beneficial from a mental health standpoint. Numerous studies and scientific reviews conducted within the past decade have found positive effects of massage on knee osteoarthritis and hand arthritis for relieving pain and improving mobility. Experts tell Arthritis Foundation that, although research results are clear, exactly how massage helps in this situation remains a mystery. However, it's possible that massage results in a better night of sleep or can alter hormone production, both of which could lead to reduced arthritis symptoms.

The efficacy of massage is still up for debate in the medical world, though, at least until more conclusive research comes about. Still, some experts agree that there's a place for it in the arthritis world. Exercise physiologist Kindle Fisher tells Healthline, "Massage can be beneficial for temporary relief for patients with [rheumatoid arthritis]. A benefit to massage for arthritis patients is that it increases blood flow to certain areas of pain, which helps promote healing and gives a temporary relief." However, Fisher also explains that deep tissue massage isn't the best idea, as the heavier pressure of this technique could actually cause more pain.

As a last resort, consider surgery

While many forms of arthritis treatments and pain management methods exist, the truth is that they don't always work for each and every person. At some point, arthritis pain may stop responding well to other techniques, making surgery something to consider. You and your doctor should decide together when surgery is the right option for you.

Fortunately, several surgery options exist, with some being less invasive than others. Arthroscopy is one of the least invasive surgeries of all, requiring only small incisions and compact tools to reach damaged tissues, cartilage, or ligaments. Other surgeries that can help people with arthritis still manage to avoid total joint replacements, like osteotomies, synovectomies, and arthrodesis (per Arthritis Foundation).

People with advanced stages of arthritis and severe pain or lack of mobility may require a joint replacement. According to the American College of Rheumatology, more than one million knee and hip replacements happen every year. However, this surgery is typically used as a last resort when other non-surgical methods haven't helped a patient.

Keep in touch with your doctor

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Ultimately, it's important to keep up with your medical appointments. Visiting your doctor regularly can help them more efficiently monitor your arthritis and manage your pain. Your primary care physician should be your main point of contact for regular appointments, but they may refer you to a specialist for more in-depth help. Orthopaedists can keep an eye on your musculoskeletal system and may provide injections in arthritic joints to manage pain. Rheumatoid arthritis patients may see a rheumatologist who can help them to manage the inflammation and immune response surrounding their particular arthritis symptoms (via Cleveland Clinic).

Your medical team will determine how often you should visit for consistent care. However, there may be times when you need to schedule an appointment due to changes in or worsening symptoms. WebMD suggests monitoring your symptoms closely and calling your doctor or specialist when something doesn't feel right. For instance, pain that doesn't go away after resting, sustained or increasing pain after a treatment, or red or hot joints could warrant a call to the doctor.

https://www.msn.com/en-us/health/other/what-you-should-be-doing-to-manage-arthritis-pain/ss-AA26ouud#image=1

10 foods that can help or harm arthritis

From msn.com/en-us

Certain foods can reduce inflammation and support joint health, while others may worsen arthritis symptoms. Anti-inflammatory options such as fatty fish, berries, green tea, turmeric, and nuts may help ease pain and protect cartilage. In contrast, added sugars, processed meats, omega-6-rich oils, refined carbohydrates, and excessive alcohol can increase inflammation and aggravate discomfort.

Fatty Fish Help Reduce Arthritis Inflammation

©Photo by Tammy Ljungblad/Kansas City Star/Tribune News Service via Getty Images. 

Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids and vitamin D, both linked to reducing inflammation and easing arthritis symptoms. Studies show that eating these fish at least twice a week is associated with lower disease activity in rheumatoid arthritis. Health organizations recommend regular servings to help manage joint pain and support overall health. 

Berries' Antioxidants May Ease Arthritis Inflammation

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Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants such as anthocyanins. These compounds have anti-inflammatory properties that may help reduce joint pain and swelling associated with arthritis. Consuming them fresh, frozen, or dehydrated without added sugar can provide these benefits while supporting overall health.

EGCG in Green Tea Supports Joint Health

©Photo by Chantal CASANOVA/Gamma-Rapho via Getty Images. GREEN TEA. 

Green tea contains the antioxidant epigallocatechin-3-gallate (EGCG), which research suggests can reduce inflammation and slow cartilage damage in arthritis. Regular consumption, such as two servings daily without added sugar, may help protect joints and support overall joint health.

Turmeric's Curcumin May Ease Arthritis Pain

©Photo by Soumyabrata Roy/NurPhoto via Getty Images

Turmeric contains curcumin, a natural compound with notable anti-inflammatory effects. Research suggests it may help reduce arthritis-related joint pain and swelling, especially when combined with black pepper to improve absorption. Incorporating turmeric into meals is a safe and flavourful way to potentially support joint health.

Numerous high-quality studies and research indicate that turmeric contains compounds with medicinal properties. These have significant benefits for the body and brain, and are beneficial for conditions like osteoarthritis, obesity, cancer, heart disease, and diabetes. Turmeric is also good for the liver and acts as an antifungal and antibacterial agent. Many of these benefits are attributed to its main active ingredient, curcumin. Turmeric is also the spice that gives curry its yellow colour and has been used in India for thousands of years as both a spice and a medicinal herb.

Nuts Provide Anti-Inflammatory Benefits for Joint Health

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Nuts like walnuts and almonds are high in healthy fats, fibre, and antioxidants that can help lower inflammation and support joint function. Research links regular nut consumption to reduced risk of inflammatory diseases, including arthritis. They are an easy, nutrient-dense snack that may contribute to better joint health over time.

Added Sugars May Aggravate Arthritis Symptoms

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Research indicates that consuming added sugars, such as those in soda, desserts, and processed foods, can increase inflammation in the body. In people with rheumatoid arthritis, sugar-sweetened beverages are often reported as major triggers for worsening pain and discomfort. Limiting these sugars may help manage symptoms and improve overall joint health.

Processed and Red Meats May Worsen Arthritis Symptoms

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Research suggests that consuming processed meats such as bacon and sausages, as well as red meats, is linked to higher levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These markers are associated with increased inflammation, which can aggravate arthritis symptoms. Diets that limit or exclude these meats in favour of plant-based options may help reduce inflammation and improve symptom management.

Omega-6-Rich Oils and Inflammation Risk

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Corn, sunflower, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess without adequate omega-3 intake. These oils are frequently found in processed and fast foods, making them easy to overconsume. Choosing alternatives like olive or avocado oil and incorporating omega-3-rich foods may help balance dietary fats and reduce inflammation.

Refined Carbohydrates May Worsen Joint Pain

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Refined carbohydrates such as white bread, white rice, and pasta can cause rapid increases in blood sugar, which may trigger inflammation. Over time, this inflammation can contribute to chronic joint pain in people with arthritis. Choosing whole grains instead can help reduce these effects and support joint health.

Excessive Alcohol Can Aggravate Arthritis Symptoms

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Regular heavy alcohol use can inflame the gut lining and contribute to a condition known as leaky gut, which may worsen the body's inflammatory response. It can also interfere with the effectiveness of arthritis medications, making symptom control more difficult. Reducing or eliminating alcohol intake may help lower inflammation and ease joint discomfort.

https://www.msn.com/en-us/health/other/10-foods-that-can-help-or-harm-arthritis/ss-AA24AJZU

What to eat to improve your joint health

From womensrunning.co.uk

By nourishing your body with joint-friendly foods, you can help ease stiffness, reduce inflammation and protect long-term bone and joint health

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Many people get stiffer joints the mornings or after periods of sitting still. While cold weather doesn’t cause arthritis, it can make aches and pains feel worse. “According to the Arthritis Foundation, chilly weather may increase pain sensitivity, slow blood flow and trigger muscle spasms,” says Shona Wilkinson, lead nutritionist at ethical nutrition and supplement brand, Dr Vegan.

“Our joints can also respond to changes in barometric pressure, the air pressure in the atmosphere, which can add to discomfort. Combined with less movement in winter, it’s no surprise that joint pain can feel more noticeable at this time of year,” she adds.

The good news is that supporting your joints through your diet can make a big difference. “Certain nutrients, like those listed below, can help reduce inflammation in your joints, protect cartilage, and maintain the strength and flexibility you need in order to stay active all year round,” says Dr Wilkinson.

Oily fish

Image credit: Canva

“Fish like salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, because they all have potent anti-inflammatory properties,” says Dr Wilkinson. “Omega-3s help to reduce production of inflammatory chemicals in the body, easing stiffness and improving mobility in people with conditions like arthritis.

“Aim for two portions of oily fish per week or consider a high-quality algae-based omega-3 supplement if you’re plant-based, like Dr Vegan’s Vegan Omega 3, which has the optimal levels of DHA and EPA that you need.”

Extra virgin olive oil

“Extra virgin olive oil contains healthy monounsaturated fats and compounds like oleocanthal; the latter acts in a similar way to anti-inflammatory medications, but without the side effects,” says Wilkinson. “Drizzling it over salads, roasted vegetables, or using it as a dip for wholegrain bread can help keep inflammation in check.”

Nuts and seeds

Walnuts, chia seeds and flaxseeds are all rich in both omega-3s and antioxidants, meaning they can help reduce inflammation and support joint health. “They’re also one of the easiest foods to incorporate into your diet; simply sprinkle them onto your recipes or consume as a snack on-the-go,” says Wilkinson.

Colourful vegetables

Image credit: Canva

Winter can sometimes see our vegetable intake drop, but colourful veg such as peppers, carrots, kale,and red cabbage are packed with antioxidants like beta carotene and vitamin C. “These antioxidants help neutralise free radicals that can damage joint tissue,” says Wilkinson. Vitamin C also plays a vital role in collagen production, which keeps cartilage, the cushioning between joints, healthy and resilient.

Curcumin

Curcumin is the active ingredient in turmeric, a yellow spice traditionally eaten in Asian dishes. It’s a natural anti inflammatory, known for its potential to ease joint aches and swelling. “With almost all joint aches involving some form of inflammation, reducing the inflammation can help relieve symptoms enormously, so try adding some of this magical spice to your diet,” suggests Wilkinson. If you’re buying a supplement, remember to check the label to make sure it includes curcumin.

Dairy or fortified alternatives

Calcium and vitamin D are essential for maintaining strong bones and healthy joints. “Vitamin D also helps the body absorb calcium more effectively, making both nutrients vital for long-term skeletal health. This is particularly important for women, given that The Royal Osteoporosis Society reports that one in two women over the age of 50 will experience a bone fracture due to osteoporosis after menopause,” states Wilkinson. Dairy foods such as yoghurt and kefir are excellent sources.

Want to know more about what to eat? Here’s our guide to nutrition for runners.

https://www.womensrunning.co.uk/health/what-to-eat-to-improve-your-joint-health/