The 5 Best Vitamins and Minerals for Strong Joints and Bones
Written by Ryan Raman, MHSC, RD
As you get older, it’s important to make sure your joints and bones are in top shape.
If they aren’t cared for properly, your bones can become weak and brittle, increasing your risk of fractures. Similarly, weak joints can cause knee pain, swelling, and inflammation.
Fortunately, the right combination of vitamins and minerals can help keep your joints and bones strong and healthy.
Here are 5 of the best vitamins and minerals for strong joints and bones
- Collagen
Collagen is a protein that keeps your joints strong and flexible.
Unfortunately, the body makes less collagen as you age.
Taking a collagen supplement like collagen peptides or UC-II may help strengthen your joints and bones and reduce joint pain — especially for people with arthritis (1, 2, 3).
Not only is collagen great for strong joints, but it can keep your skin firm and supple (4).
Summary Taking a collagen supplement may help keep your bones and joints strong and reduce joint pain.
- Glucosamine
Glucosamine is a nutrient that helps strengthen the cartilage in your joints, which is the tissue that stops your bones from rubbing against each other.
On top of this, research shows glucosamine may help treat stiff joints and joint pain (5).
If you are looking to buy glucosamine, you’ll find that many supplements combine it with chondroitin, which is another cartilage nutrient. This is because glucosamine appears to be better for strong joints when it’s taken alongside chondroitin (5).
If you want to try glucosamine, experts recommend taking around 1,500 mg per day.
Summary Taking glucosamine may help prevent stiff joints, reduce joint pain, and keep your joints strong and flexible.
- Chondroitin
Like glucosamine, chondroitin is a nutrient that strengthens the cartilage in your joints.
Also, chondroitin may help reduce knee pain for people with arthritis (6, 7).
Although chondroitin can strengthen your joints by itself, it appears to be better for strong joints and bones when combined with glucosamine — another cartilage nutrient (5).
If you want to take chondroitin, experts recommend taking 400–800 mg, 2–3 times daily. Most bone and joint supplements combine it with glucosamine to make it more effective.
Summary Like glucosamine, taking chondroitin may help reduce knee and joint pain. Supplements that combine the two appear to be more effective.
- Calcium
Calcium is an essential mineral for bone health.
That’s why more than 99% of the calcium in your body is stored in your teeth and bones (8).
If you don’t eat enough calcium, your body will remove calcium from your bones. This can make your bones weak and brittle, increasing your risk of fractures as you age (8).
If you don’t get enough calcium through your diet, try taking a calcium supplement. Most experts recommend taking around 500 mg of calcium per day for optimal bone health.
Summary Calcium is an important mineral for strong and healthy bones. Taking a calcium supplement may help stop your bones from becoming weak and brittle with age.
- Omega-3 fatty acids
Omega-3 fatty acids are one of the best types of fat for your health.
Not only are they great for your heart, but omega-3 fatty acids may help keep your bones strong and healthy by boosting the amount of calcium in your bones (9, 10).
Also, omega-3 fats help fight inflammation and may reduce joint pain from arthritis (11, 12).
Because your body can’t make omega-3 by itself, you need to get omega-3 from your diet. Foods that are high in omega-3 are fatty fish like salmon, flax seeds, and chia seeds.
If you don’t eat these types of foods often, try taking an omega-3 supplement.
Summary Omega-3 fatty acids may help keep your bone strong by boosting the amount of calcium. Also, they help fight inflammation and may reduce joint pain from arthritis.
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