The Best Supplement for Aching Joints: Vitamins, Minerals & Targeted Formulas

Achy and stiff joints are a daily reality for millions. (1) Affecting mobility, physical performance, aging, and everyday quality of life.

In order to help your joints move smoothly and stay mobile so you can enjoy daily activities, you need the right strategy in place.

A small but potentially significant part of that strategy? Science-backed supplements.

While far from an instant or magic fix, select herbs and nutrients can be a part of a broader approach to supporting joint comfort and mobility. You can think of them as a small but helpful addition to a strong base of nutrition, exercise, sleep, and a health-conscious lifestyle.

We'll cover what works, what doesn't, and how to choose the best supplement for aching joints that delivers real support.

Move comfortably with daily joint support

Performance Lab® Flex helps soothe stiff, overworked joints and supports long-term mobility.

CurcuWIN® curcumin + Boswellia help promote healthy and comfortable movement.

Vegan glucosamine sulfate may help nourish cartilage for general joint support.

Clean-label, plant-powered formula designed for long-term daily joint care.

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What Causes Joint Ache?

The first step to dealing with aching joints is figuring out the cause.

You might have already done that part. If so, addressing the problem with supplements will make it easier to target the specific underlying issue.

So, what are the main drivers of joint pain? The most common ones include (2):

• Joint inflammation. It can be due to an injury or a chronic underlying condition like arthritis.
• Cartilage wear. The cartilage cushioning between joints gradually loses its integrity and anti-friction qualities, which tends to happen with age and is associated with osteoarthritis pain.
• Issues with knee lubrication. Ageing, inactivity, arthritis, or injuries can lead to creaky, popping, or stiff knees.
• Muscle-joint crossover. Joints and muscles are closely connected, and when muscles are tight or weak, this can transfer more stress to the joints, amplifying pain and stiffness along the way.

Which Nutrients You Might Be Missing

Although not the most common cause, joints can sometimes ache as a result of your body lacking nutrients. Basic and common deficiencies (and imbalances) include vitamin D, magnesium, and omega-3s. (3, 4)

Vitamin D is integral to cell function and modulating inflammatory processes in your body. Experts suggest optimal vitamin D intake may translate to better joint pain management. (16)

When taking vitamin D, it's smart to combine it with vitamin K2. Vitamin D aids calcium absorption while vitamin K2 directs that calcium into your bones, instead of arteries. Performance Lab® D3+K2 combines both vitamin D and K2 in high-quality forms.

Don't forget about magnesium, which is essential for over 300 biological functions in your body, one of them being activation of vitamin D. (17, 18)

While vitamin C deficiency is not common in developed countries, optimal intake plays a role in supporting joint health and comfort. Vitamin C reduces oxidative stress and promotes the production of collagen, a key structural protein that holds your joints together. (4, 19)

So, if you have achy joints and suspect you might be lacking some of the above-mentioned nutrients, consider doing some tests.

If it turns out you are indeed lacking in any area, supplementing these missing nutrients will help to cover the gaps.

Now, whether it will also help with joint aches depends if these missing nutrients contributed to the issue in the first place.

Muscle vs Joint Pain

Sometimes, joint pain can be mistaken for muscle pain, especially after working out. Muscle pain often feels like soreness that can last up to 72 hours after a workout, and in some cases, a bit longer if you really overworked your muscles.

Joint pain is often felt deeper. It may take longer to heal than muscle soreness, and sometimes it doesn't fully go away without professional help. (20)

Suppose you have muscle pain. In this case, omega-3 fatty acids can be helpful with easing inflammation. Tart cherries are also worth adding - they are often used by athletes thanks to their pain-soothing, recovery-promoting properties. (14, 15)

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What’s the Best Supplement for Achy Joints? (and Knees)

Apart from the basic nutrients, what is the best supplement you can start taking today for achy joints and knees?

There are several options.

The following supplements have a decent amount of clinical evidence supporting their safety and use for relieving joint pain.

Make sure to always choose reputable, third-party tested brands to ensure you get quality supplements that bring results with a minimal risk of negative side effects.

Glucosamine + Chondroitin - for supporting normal cartilage function

Glucosamine and chondroitin are structural components of your cartilage. Glucosamine is essential for cartilage formation and repair, while chondroitin plays a role in cartilage lubrication and resistance to pressure. Both play a role in keeping your joints healthy and functioning well. (5, 6)

Glucosamine and chondroitin are often supplemented in combination. They are arguably the most popular joint health supplements on the market. In some parts of Europe, they are classified as drugs.

Now, looking at the studies, the results don't seem to live up to the hype. While many people report big improvements in their perception of joint comfort (less pain, better mobility), clinical data shows inconsistent results.

Why did we put these among the best supplements for aching joints, then?

Because of the sheer number of positive anecdotal reports, a decent number of animal and human studies suggesting effectiveness for people struggling with joint stiffness and pain, and their safety in most healthy people.

These advantages make glucosamine and chondroitin worth considering if you struggle with joint aches.

Just one small caveat: it's important to choose wisely the form of glucosamine you take. We recommend glucosamine sulfate, which is backed by more research than glucosamine hydrochloride.

Collagen - for joint nourishment and pain relief

Collagen is the chief structural protein found in your skin, nails, hair, tendons, and ligaments, among other tissues. Joints, in particular, are mostly made of type-II collagen, which acts like a glue holding joints together.

Collagen is vital for keeping your joints flexible and moving smoothly. Studies suggest that taking collagen supplements can help reduce joint pain as well as support other aspects of joint function. (7)

There are two forms of type-II collagen you'll come across: denatured (also known as hydrolyzed, collagen peptides) and undenatured. Both are shown to be helpful for joint comfort but work in different ways.

Denatured collagen provides your joints with basic building blocks for joint nourishment.

On the other hand, undenatured collagen is pure, unprocessed collagen that is often taken in much smaller amounts (milligrams instead of grams) to ease joint inflammation and pain.

Undenatured collagen is shown to be particularly helpful for people with rheumatoid arthritis. Researchers have found it helps to train the immune system not to attack its own collagen in joint cartilage.

Compared to glucosamine, collagen hasn't been studied as much for joint pain. That said, the research that we do have on collagen looks more encouraging.

Omega-3 fatty acids - for inflammation and joint lubrication

Omega-3s are anti-inflammatory and shown to ease joint aches in numerous clinical trials. (8)

On the other hand, omega-6 fatty acids, which are found in much higher amounts in the modern ultra-processed diets, are pro-inflammatory.

It's important to keep the omega-6 to omega-3 ratio in a healthy range to support normal inflammatory response, which affects how your joints feel and move. (21, 22)

One of the most straightforward ways to get more omega-3s is through a diet high in fish and natural fish oil, but if you prefer a plant-based source, algae omega-3 supplements are a solid alternative.

Turmeric (Curcumin) - for inflammation

Turmeric is a common Indian spice hiding a powerful active compound called curcumin. Curcumin is one of the most researched natural anti-inflammatory supplements.

While it doesn't work for everyone, studies show that curcumin can alleviate joint pain and inflammation by targeting a number of pathways and molecules, including the COX-2 enzyme - the same enzyme that non-steroidal anti-inflammatory drugs target. (10, 11, 23, 24)

Boswellia Serrata - for stiffness and pain relief

Boswellia serrata is a tree whose resin shows promising effects on joints. Early studies suggest that the active components of Boswellia resin can ease joint aches, support flexibility, and help maintain normal joint functions. (9, 11)

While the body of evidence is not that big (especially compared to others on this list), what we do have consistently shows promising results when it comes to Boswellia's role in joint care.

That said, a minority of joint supplements, including the ones we've mentioned here, do have decent research backing their role in easing aches, stiffness, and other forms of discomfort.

When buying a supplement, always ensure it's third-party tested and from a reputable brand with high ratings.

Combined with the joint health foundations - sleep, exercise, and an anti-inflammatory diet - science-backed supplements have the potential to make a difference in how you move and feel day to day.

Tailored Needs: Women, Athletes & Specific Uses

Your supplement choice comes down to who you are, what you do, and your goals. For example, women's joint supplement stacks could benefit from vitamin D, which is critical for bone density and hormonal balance.

If you're an athlete, you're facing increased mechanical stress. In this case, your joint supplement needs to address recovery, joint lubrication, and cartilage resilience - containing effective amounts of chondroitin, glucosamine, omega-3s and MSM. You may also see improved results from a tart cherry supplement.

What if you're just a health-conscious person looking to ease aching joints and provide some extra protection? In this case, consider a base stack of vitamins C and D, along with Boswellia Serrata, MSM, and type-II hydrolyzed collagen.

Or if you just want an all-in-one, already-done-for-you specialized joint supplement, consider the following...

Why Performance Lab Flex is Our #1 Supplement for Painful Joints

When selecting the best supplement for achy joints, ingredient quality and formulation numbers are the first items to have on your checklist.

Clean, research-driven, and lightly dosed for long-term joint support - that's the Performance Lab standard.

Performance Lab® Flex is a plant-powered joint support formula designed to help nourish and protect overworked joints while supporting comfortable movement and flexibility.

It brings together evidence-backed nutrients we mentioned earlier - CurcuWIN® curcumin, Boswellia serrata, and vegan Glucosamine Sulfate. All in an additive-free capsule for easy digestion and absorption.

Shop Performance Lab® Flex

If you want to take it a step further, pairing Flex with Performance Lab® Omega-3 provides complementary support for overall joint and cartilage health.

Omega-3’s algae-derived DHA and EPA are intended to work in harmony with Flex’s botanicals and structural nutrients to complement daily activity, training, and long-term performance and joint comfort.

Together, Flex + Omega-3 deliver a clean, plant-based stack for those looking to support healthy joints and movement.

Love this product! Easy to swallow capsule with no aftertaste.

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How to Support Knee Joint Health Naturally (Beyond Supplements)

Your diet and lifestyle set the foundation for how your joints feel now, as well as contributing to their long-term function.

An important part of joint function is lubrication. Well-lubricated cartilage not only helps with shock absorption but also allows your joints to move with minimal friction.

One way of supporting your natural knee and joint lubrication is ensuring proper hydration and eating a Mediterranean-style diet.

This nutrition plan contains high amounts of omega-3s and other healthy fats like olive oil.

The latter is shown to positively affect lubricin, a component of cartilage that plays a key part in lubrication, and may work especially well in combination with exercise. (28)

Any joint-friendly motion is helpful for flexibility, mobility, and comfort. This includes exercises like swimming, cycling, and smart weight training.

It's easy to underestimate how much of a difference these foundational habits can make when done consistently over a long period of time.

Final Thoughts

Tailored supplements, while only a part of a bigger joint health puzzle, can potentially be a game-changer when trying to improve how your joints move and feel.

Choosing a quality formula (clean-label, third-party tested) is just as important as the evidence behind the ingredients in a product.

If you just want something straightforward for supporting your joints without worrying about stacks or complex routines, Performance Lab® Flex is our recommended all-in-one choice. It contains multiple ingredients we've explored today in light, daily amounts.

Pairing it with Performance Lab® Omega-3 gives you an extra layer of support. Both are clean, plant-based, and science-driven - made to complement your daily joint-care routine.