What is the best dietary supplement for joints?

Are your joints holding you back? Does choosing a supplement seem complicated? We'll break down the active ingredients that truly support your comfort and mobility every day to help you see things more clearly.

Analysis of key assets for joint health

The joint supplement sector highlights several key substances. These are presented as solutions for preserving cartilage and flexibility .

However, it is necessary to understand their origin and the scientific perspective on their actual effectiveness when ingested.

Glucosamine and Chondroitin, the discontinued medications

Glucosamine and chondroitin are natural components of cartilage. Long marketed as slow-acting anti-osteoarthritis drugs, these substances were no longer reimbursed in France in 2015 due to insufficient efficacy deemed by health authorities.

They have since massively invested in the food supplement market, where they are offered for "joint comfort" .

Collagen and Hyaluronic Acid, the stars of the moment

Collagen , a structural protein of connective tissues, and hyaluronic acid are very popular today. Manufacturers tout their benefits for suppleness and elasticity.

However, the scientific community remains skeptical. Once ingested, these large molecules are broken down by digestion into simpler elements, and there is no proof that they can then specifically target joints to rebuild them.

Main asset	Theoretical role	Scientific observation
Glucosamine & Chondroitin	Components of cartilage	Efficacy no superior to a placebo in quality studies
Hydrolyzed collagen	Joint structural protein	Degraded by digestion, its targeted action remains to be proven
Turmeric (Curcumin)	Anti-inflammatory action	Effect not established and risk of drug interactions
MSM (Methyl-Sulfonyl-Methane)	Source of sulfur, anti-inflammatory	Some studies suggest an interest, but research is lacking.

Real effectiveness or simply joint comfort?

The packaging of dietary supplements uses cautious terms like "comfort", "flexibility" or "mobility". This caution is not accidental.

It stems from a strict regulatory framework that evaluates scientific evidence before authorizing any health claim. For most joint supplements, the verdict is clear.

The verdict of the studies on Glucosamine and Chondroitin

Numerous studies have been conducted on glucosamine and chondroitin in the treatment of osteoarthritis.
A large meta-analysis showed that approximately 47% of patients treated with glucosamine experienced a reduction in pain, compared to 37% with a placebo. For chondroitin, the figures were 57% versus 45%. ( Source: https://www.bmj.com/content/341/bmj.c4675 )

While a slight difference exists, higher quality studies, funded by public funds and therefore less prone to bias, generally do not find significant efficacy compared to placebo.

A more recent systematic review and meta-analysis ( Simental-Mendía et al., 2019, Semin Arthritis Rheum ) analyzed randomized controlled trials published up to 2018. It concludes that:

• Glucosamine alone and chondroitin alone can lead to a statistically significant improvement in pain (VAS scale) compared to placebo, especially in long-term studies (>6 months).
• The combination of glucosamine and chondroitin does not show any significant additional effect compared to each molecule taken alone.
• Efficacy is more pronounced in patients with moderate to severe pain , but remains variable depending on the trial methodology.

These results illustrate that, despite positive signals in some studies, the actual clinical efficacy of these molecules remains debated and depends heavily on the quality of the trials, the duration of treatment, and the patient profile.

Why claims about osteoarthritis are prohibited

In 2012, the European Food Safety Authority (EFSA) ruled on applications for health claims. Lacking solid scientific evidence, they prohibited manufacturers from claiming that glucosamine or chondroitin contribute to maintaining joint health, reducing cartilage destruction, or improving mobility.

That is why direct promises about osteoarthritis dietary supplements have disappeared from the boxes.

Risks and contraindications of known supplements

Presented as "natural," these products are not without risk. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) has received numerous reports of adverse effects and has published recommendations for caution.

It is essential to know them before starting a treatment, especially if you are already undergoing medical treatment.

At-risk populations that should not be overlooked

The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) advises against the consumption of these supplements for several specific populations. People with diabetes or obesity, asthma, shellfish allergies (due to glucosamine), or those treated with anticoagulants from the vitamin K antagonist family should be particularly vigilant.

Caution is also advised for pregnant women, children and people on a low-salt diet, as some products are high in sodium.

Interactions and adverse effects by substance

Each substance presents specific risks that require special attention. It is always recommended to seek the advice of your doctor or pharmacist.

• Glucosamine: It may increase insulin resistance, which is a risk for people with diabetes. Digestive problems and allergic reactions are possible.

• Chondroitin: It is not recommended for use in patients taking anticoagulants. Serious, though rare, side effects such as hepatitis or skin lesions have been reported.

• Turmeric: It can interact with blood thinners and anticoagulants. A maximum daily dose of 153 mg for a 60 kg person should not be exceeded.

• Avocado and soybean unsaponifiables: Severe effects on the liver (hepatitis, jaundice) or coagulation may occur, although rarely.

• Omega-3 : Their potential anticoagulant effect warrants medical advice if taken simultaneously with blood-thinning medications.

Herbal medicine, a risky natural alternative

Plants are often perceived as a gentle solution for joint health . However, many plants popular in dietary supplements have contraindications and risks of drug interactions that should not be ignored. The "natural" claim in no way guarantees safety.

Devil's claw, white willow, and meadowsweet

Devil's claw, or harpagophytum, is not recommended for those with stomach ulcers or cardiovascular disease. White willow and meadowsweet contain salicylate derivatives, similar to aspirin.

Their use is therefore contraindicated in cases of allergy to anti-inflammatory drugs, ulcers, risk of bleeding, gout, or kidney disease. They can interact dangerously with anticoagulants and NSAIDs.

Blackcurrant, Ash and Nettle: beware of diuretic effects

Blackcurrant and ash have a diuretic effect. If you are already taking diuretics or antihypertensive medications, an interaction is possible. Ash is also not recommended for use with antidiabetic drugs.

Nettle, on the other hand, should be avoided in cases of kidney or heart disease, and its tannins can decrease iron absorption if taken at the same time as a supplement.

So, what is the best dietary supplement for joints?

Based on the most solid scientific data, there is no “miracle” supplement that regenerates cartilage or stops osteoarthritis.

On the other hand, some molecules show promise for joint comfort and reducing inflammation, especially when properly dosed and combined.
You can focus on:

• Hydrolyzed collagen: peptides better absorbed than native collagen, with some studies suggesting improved pain and function in people with mild to moderate osteoarthritis.
• Oral hyaluronic acid: hydration and lubrication of joints, modest but interesting results in some studies.
• MSM (methylsulfonylmethane): source of sulfur, anti-inflammatory effects and possible reduction of joint pain.
• Boswellia serrata (standardized extract in AKBA): documented anti-inflammatory action, rapid benefits on joint comfort.
• Turmeric (curcumin + piperine): anti-inflammatory properties, especially useful in mild chronic pain.
• Vitamin C + manganese: supports collagen synthesis and connective tissue health.

Key points to remember:

• The strongest evidence relates to Boswellia, MSM and certain forms of hydrolyzed collagen.
• The effects are often more pronounced when these assets are combined rather than taken in isolation.
• A supplement remains a support, not a substitute for physical activity, a balanced diet and weight management.

Frequently asked questions about joint supplements

Given the complexity of the subject and the sometimes confusing marketing messages, many practical questions arise. Here are clear answers based on current scientific knowledge to help you gain a clearer understanding and adopt a responsible approach.

Can a supplement regenerate worn cartilage?

No, to date there is no robust scientific evidence that an orally taken dietary supplement can regenerate damaged cartilage. The human body is not capable of assimilating proteins like collagen in their complete form.

They are broken down into amino acids during digestion, which are then used for multiple functions, with no guarantee of targeting cartilage reconstruction.

Is medical advice required before starting a treatment?

Yes, this advice is highly recommended. As this analysis shows, dietary supplements are not harmless products. They can cause adverse effects and interact with medications.

Consulting your doctor or pharmacist is a safe step, especially if you have a chronic illness, are taking medication, or are pregnant.