Arthritis and osteoporosis are diseases that occur with age. Usually, the first symptoms flare up in people in their mid-forties and older. Arthritis usually manifests with painful joints, stiffness, swelling, redness and decreased motion. Osteoporosis, on the other hand, manifests with brittle bones, back pain, and loss of height over time. And then there's osteoarthritis which combines the symptoms of both. You can't diagnose yourself and it's best to see a doctor before taking any medicine. In fact, many people have mild symptoms and in that case, their doctor would usually recommend vitamins and minerals for bones and joints.

Calcium

Calcium is the first mineral that you'll come across when seeking joint supplements. Even though it's present in foods such as spinach, kale, broccoli, cheeks, milk, yogurt, salmon and calcium-fortified cereals, sometimes people simply don't consume the right amounts. Calcium is a mineral that keeps strong teeth and bones and regulates the muscles. It's known to prevent the loss of bone density and fractures, which is immensely helpful for patients with osteoporosis and rheumatoid arthritis.

A calcium deficiency can lead to hypertension, bone loss, tooth loss, and muscle cramps. On the other hand, too much calcium can cause kidney stones, and block the absorption of other minerals like zinc and iron. The recommended dose of calcium is 1200 mg a day for men and women. If you have arthritis or are a postmenopausal woman, 1,500 mg a day is the ideal dose. Make sure to consult with your healthcare professional to discuss options.

Vitamin D

Vitamin D is essential for arthritis pain, but also for people who are high at risk of this disease. Your doctor will most likely recommend vitamins and minerals for bones and joints, and mong Calcium, they would prescribe vitamin D. If you have vitamin D deficiency, you should do a blood test.

This deficiency is associated with the development of osteoarthritis and autoimmune arthritis (psoriatic arthritis and rheumatoid arthritis). Low vitamin D levels may also worsen rheumatoid arthritis symptoms, but also other medical conditions, such as osteoporosis, muscle weakness, hip fractures, diabetes, cancer, and heart disease.

It's not proven whether vitamin D supplements can prevent arthritis from developing or alleviate arthritis symptoms, so consider the vitamin as a supplement and not a medicine. If you have kidney disease, bone disease, certain cancers, or calcium disorders be sure to talk to your doctor before taking a vitamin D supplement.

Glucosamine and Chondroitin

When choosing joint supplements, don't skip glucosamine and chondroitin. They're commonly used for arthritis and are components of cartilage (the substance that cushions the joints). Some studies say that glucosamine and chondroitin have nothing but a placebo effect, but according to other studies these supplements are efficient in reducing pain, stiffness and swelling in the knee.

Fish Oil

Fish oil is a polyunsaturated omega-3 fatty acid and has super potent anti-inflammatory properties. Omega-3 fats work better for rheumatoid arthritis than for osteoarthritis, because rheumatoid arthritis is mainly driven by inflammation. Taking fish oil may help you cut down the use of pain relievers and avoid potential side effects. If you have a mild case of arthritis, it's a better choice to get fish oil instead of painkillers. Also, omega-3 fatty acids are excellent for your overall health, protecting you from dementia and heart diseases.

Omega-3 fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties. Most people don't consume fish such as salmon twice or three times a week, therefore, most people lack Omega-3s. Taking supplements may help. As I mentioned before, you can take fish oil, but also consume supplements in the form of pills and capsules. Make sure to get your omega-3s from trusted brands to avoid the risk of mercury contamination found in poorly manufactured fish oil supplements. If you're a vegan, choose plant-based supplements derived from plants like flax seeds.

SAM-e

S-adenosyl-methionine (SAM-e) is a natural compound in the body that has anti-inflammatory, cartilage-protecting and pain-relieving effects and is as good at relieving OA pain as NSAIDs like ibuprofen and celecoxib, (minus their side effects). SAM-e is most useful when for depression because it has a mild to moderate antidepressant effect. The recommended SAM-e dose is 1,200 mg daily. If this is your supplement of choice, just be patient, as it may need a few weeks to give you the full effect.

Curcumin

Curcumin is the active compound in turmeric, which is a staple spice of Indian curries. In the body, it works as a powerful anti-inflammatory agent, stopping the same inflammation-promoting enzyme as the COX-2 inhibitor drug, celecoxib. A dose of 1500mg of curcumin extract can work as efficiently as 1200mg of ibuprofen, without causing gastrointestinal side effects. Curcumin is also known to relieve rheumatoid arthritis swelling and tenderness.

A downside to curcumin is that the body has the challenge to absorb it. This is why it needs to be taken with a source of fat. Some supplements are oil-based, which is important for this matter. Make sure to consume black pepper, to increase the absorption. Some supplements add black pepper extract, and piperine, but it can be harmful to the liver and can increase the absorption of medications like carbamazepine (Tegretol) and phenytoin (Dilantin), making them more potent.