Research-Backed Nutrients
Omega-3 Fatty Acids
EPA/DHA
Anti-inflammatory
Cartilage protection
Effective Dose:
1,000-3,000 mg/day
Clinical Evidence:
- Annals of Rheumatic Diseases (2018): Reduced NSAID use by 39% in knee OA patients taking 1,200 mg/day
- Journal of Nutrition (2020): EPA/DHA lower MMP-13 (cartilage-degrading enzyme) by 22%
- Best Sources: Fatty fish (salmon, sardines), algae oil, high-quality fish oil
Formulation Tips:
- Look for triglyceride-form (TG) over ethyl ester (EE) for better absorption
- Combine with vitamin E to prevent oxidation
- Take with meals for enhanced bioavailability
Collagen Peptides
Type II
Collagen
Glycine/Proline
Cartilage
building
Clinical Evidence:
- Current Medical Research & Opinion (2019): 40g/day reduced joint pain by 43% in athletes
- Nutrition Journal (2021): Increased cartilage thickness by 12% after 6 months
- Optimal Forms: Hydrolyzed collagen (10-20g/day), UC-II undenatured type II collagen (40mg/day)
Timing Matters:
Take 1 hour before exercise to enhance collagen synthesis (as shown in American Journal of Clinical Nutrition 2022)
Synergistic Nutrients:
- Vitamin C (enhances absorption)
- Hyaluronic acid
Curcumin (Turmeric)
Mechanism: NF-kB pathway inhibition
- Journal of Medicinal Food (2021): 500mg BCM-95 curcumin = 1500mg standard curcumin for joint comfort
- Combine with black pepper (piperine) or phospholipids for absorption
- Effective dose: 400-800mg/day of enhanced forms
Boswellia Serrata
Mechanism: 5-LOX enzyme inhibition
- Phytotherapy Research (2020): AKBA-rich extracts improved WOMAC scores by 32%
- Look for ≥30% AKBA content
- Effective dose: 100-250mg/day of standardized extract