Knees play a vital role in our daily mobility, but they are often overlooked until they start hurting. Joint discomfort and knee inflammation can limit our activities and reduce our quality of life. There are a range of approaches to promote joint health and relieve inflammation.
These include certain substances and plants, several of which have been shown to be effective through empirical studies.
Here are the main ones:
Glucosamine and chondroitin are substances that are naturally found in cartilage and taking them as supplements can help keep joint cartilage healthy. Studies show that combining the two molecules tends to have a greater synergistic effect on pain than when they are taken separately.
With its active compound, curcumin, turmeric is known for its powerful anti-inflammatory properties. Curcuma longa extract helps with pain relief and leads to functional improvement in patients with symptomatic knee osteoarthritis. Make sure your supplement contains black pepper and take it with food for better absorption.
Boswellia extract is derived from the Boswellia serrata tree and has been used in Ayurvedic medicine for centuries due to its anti-inflammatory properties. It may help reduce inflammation and relieve joint pain, including from knee arthritis.
Collagen is an important structural protein found in the joints, bones and skin. Collagen supplements are often used to support joint health and improve mobility. They can help strengthen joint structures and reduce osteoarthritis pain. Collagen contains several types of proteins, which combined form different types of collagen. Choose a collagen containing a minimum of type I to support your tendons, ligaments and bones, and with type II for joint cartilage health.
Caring for your knees always requires a comprehensive approach. By combining a diet of anti-inflammatory foods, physical activity adapted to your needs, supplements as needed and manual therapy, you can keep your knees healthy naturally. However, consulting a naturopath for advice about your specific needs is always recommended. By taking preventive measures and adopting a healthy lifestyle, your knees can stay strong and flexible throughout your life.
Delphine Kubica, Naturopath and EESNQ graduate
École d’enseignement supérieur de naturopathie du Québec
The health and medical information published or presented in this article is the opinion of the author only and should not be used as a substitute for professional medical advice. Readers should use their judgment. It is their responsibility to independently verify the information provided in the article. The contents of this article are for discussion and informative purposes only and should never be used as a substitute for professional medical advice, diagnosis, or treatment. A medical professional is the only person who can evaluate your health and give you advice following a medical examination. Rachelle Béry will not be liable for any of the information presented in this article or in any associated links, nor the use or misuse of the information.
Sources and references:
1. Effects of glucosamine in patients with osteoarthritis of the knee: a systematic review and meta-analysis
Ogata, T., Ideno, Y., Akai, M. et al. Effects of glucosamine in patients with osteoarthritis of the knee: a systematic review and meta-analysis. Clin Rheumatol 37, 2479–2487 (2018). DOI: 10.1007/s10067-018-4106-2
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Zhu, X., Sang, L., Wu, D. et al. Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res 13, 170 (2018). DOI: 10.1186/s13018-018-0871-5
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Raveendhara R. Bannuru, MD; Mikala C. Osani, BA; Fatimah Al-Eid, MD; and Chenchen Wang, MD, MSc1.
Semin Arthritis Rheum. 2018 Dec; 48(3): 416–429 Published online 2018 Mar 10. DOI: 10.1016/j.semarthrit.2018.03.001
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Wenli Dai, Wenqiang Yan, Xi Leng, Jing Chen, Xiaoqing Hu, Yingfang Ao. published: 02 July 2021 DOI: 10.1002/ptr.7204
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Yu, G., Xiang, W., Zhang, T., et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther 20, 225 (2020). DOI:10.1186/s12906-020-02985-6
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