Cracking Joints: Are Those Sounds Harmless, a Vitamin Deficiency, or Something Else?

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Cracking Joint Sounds: Sign of a Vitamin Deficiency?

Joint health is something that most of us don't think about in our daily lives. When we're young, we take it for granted when everything works the way it's supposed to. But as we age—and even for highly active people—joint stiffness, tightness, and immobility can begin to take their toll.

If you're experiencing popping or cracking when you move, you probably wonder what it means and how serious it is. The good news is that if there's no pain or significant discomfort associated with it, it may not necessarily be an injury. 

Board-certified orthopaedic surgeon Kim Stearns, MD, says that while snapping joints might seem alarming, they generally aren't a reason for worry. [27]

Sometimes, though, it could be your body's way of telling you something is off.

In this article, we're breaking down everything you need to know about noisy joints—why it happens, if they are a sign of nutrient deficiencies, and how you can prevent it from happening.

Why Does Snapping in Joints Happen?

There's no denying that popping or clicking joints isn't the most pleasant feeling around - for some. The symptoms of how it feels vary between people, with some experiencing painful joint popping while others notice only a snapping sound without discomfort.

The cause usually isn't narrowed down to a single thing. Rather, it's based on the frequency of occurrence.

In these cases, professional treatment may be needed to fix the issue. Your healthcare provider can give a proper diagnosis and prescribe whether physical therapy or other interventions are best for a damaged joint.

Harmless Causes of Joint Cracking Sounds: Gas Escaping, Tendons Moving, and More Noise

Some other reasons why joints may pop or crack include:

• Escaping gas: Joints contain a lubricating fluid called synovial fluid that protects two bones from rubbing together. [14] When a joint pops or cracks, the joint capsule stretches and gas is formed in the fluid - including carbon dioxide and other air bubbles. This is believed to create the popping sound. That said, the exact way this process works is not yet fully understood. If you want to crack the joint again, you must wait (studies suggest about 20 minutes). This is a common occurrence and considered normal in most cases. [6, 15]
• Movement of joints, tendons, or ligaments: When a joint moves, the tendon's position changes and can become displaced. Tendons moving over bone are usually the cause of the 'snapping' noise you sometimes hear. [10, 16] On top of that, ligaments can tighten when you move your joints and can result in a cracking noise; this is most common in the knees and ankles. [10] 
• Tight muscles or previous injuries: Surrounding muscles or past injuries can also add to more noise when you squat and move. Professor A.J. Stephen, HBSc., MSc., PhD (Candidate), Registered Kinesiologist and Fanshawe College Professor, explains that scar tissue built up from a previous injury or weak, neglected muscles can become stiff and tense, which may affect nearby bones and their optimal working position. According to Professor A.J. Stephen, "all of this will likely initiate more aggressive contact between the bones and tendons during movement which often translates into a louder pop or snap you might hear or feel." [26]
• Muscle fascia separating: Some experts suggest that popping noises can result from muscle fascia "separating" temporarily from the skin during movement. This so-called separation is actually the natural gliding of soft tissues, but research on its role in causing joint cracking is lacking. [3, 4, 5]
• Rough surfaces: Arthritic joints make sounds when bones meet and joint surfaces rub together due to loss of the smooth cartilage that protects them from grinding together. [17] In other words, when cartilage wears down, bones rub, causing friction. 

Repeated popping, intentional or not, can result from something harmless like knuckle cracking or snapping of a tendon over a protruding bony prominence, but it can also result from a more serious issue such as a torn meniscus or cartilage degeneration. [10, 17]

Related Post: Vitamins for Cracking Knees

Unless there's swelling, redness, warmth, or other symptoms in the area where the popping is happening,  it's not usually a cause for major concern or an indication of arthritis. There may be temporary discomfort when the cracking happens, but it disappears soon afterward. [10, 18]

If you're concerned, consulting with a doctor or orthopedic specialist can help stop joints from becoming problematic.

Here's a quick guide that can help you better determine when it's time to see a professional:

Does Cracking Your Joints Cause Arthritis?

Many people don't like the sound of knuckle cracking, let alone doing it on purpose. But for those who find enjoyment or relief in the activity, a serious question comes up: can it lead to long-term joint problems, or possibly arthritis?

The good news is, the answer is no. Scientific research has shown that moderate joint cracking is highly unlikely to contribute to a condition like arthritis. (29, 30)

The most famous example is the Ig Nobel Prize-winning experiment by Dr. Donald Unger. In this experiment, Dr. Unger cracked his knuckles on one hand but not the other hand for 60 years. It turned out he didn't develop arthritis. (28)

Now, while studies don't show a direct link between knuckle cracking and arthritis, doing it aggressively could still irritate your connective tissues and cause minor soreness. 

Vitamins and Joint Health

Vitamin deficiency is not the most common contributor to cracking sound in joints, although it can be. 

There's a fair bit of evidence linking a lack of essential vitamins to various joint problems, which can indirectly contribute to joint cracking. [8]

Most of us are aware of the role of calcium in maintaining strong and healthy bones and joints, and that calcium deficiency can lead to a number of issues — but what other nutrients do we need?

• Of those, sufficient vitamin D intake is crucial for boosting calcium absorption. [20] Taking enough vitamin D has also been shown to help reduce inflammation and joint discomfort to decrease pain. [8]

If you're experiencing popping or bone cracking sound and joint pain, you should be looking towards a vitamin D deficiency. Studies show that low vitamin D levels can cause a skeletal mineralization defect. [1] 

• On top of that, vitamin C is also vital in supporting the production of collagen, a protein that forms the foundation of all connective tissues (tendons, ligaments, bones, tissues, cartilage). [2]

Lack of collagen interferes not only with skin health but also cartilage formation and can lead to joint tenderness and muscular weakness. The ‘cushion' that sits between joints becomes worn down, which means bone ends meet and cause degeneration of the joint capsule. [19]

But then we also have things like glucosamine, chondroitin, MSM, and other compounds that many people take for healthy joints, reducing inflammation, and pain relief. [31, 32]

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Are Popping Joints a Sign Of a Nutrient Deficiency?

While popping joints are generally harmless and the result of gas release, nutrient deficiencies can contribute to more severe causes like cartilage degeneration and arthritis. 

Here's a visual breakdown of the nutrients you may want to top up on if you're dealing with popping joints [8]:

4 Ways To Address Joint Popping

1. Stay Hydrated

It's easy to forget that something as simple as drinking water can do a lot for the body. Adequate hydration is needed to maintain proper blood volume, which in turn supports better blood circulation and the delivery of oxygen and nutrients. [20]

When you give your body enough water, it can lubricate the joints and enhance mobility. [21]

2. Supplement To Support

Regardless of whether you're experiencing joint cracking or not, you'll want to make sure your joints have everything they need to stay healthy.

Performance Lab® Flex was designed to optimize joints for flexibility, comfort, and long-range health. Flex is a complex of ultramodern joint nutrients curated and combined for active joint demands.