5 Best Joint Supplements for Athletes to Improve Durability
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The high-impact and high-volume training that athletes endure can often cause inflammation and soreness in joints, muscles, tendons, ligaments, and cartilage, so many will look for specific supplements as a proactive measure to support their joint integrity, reduce injury risk, and maintain peak performance.
Joint supplements can help repair and regenerate ligaments and tendons that might otherwise be prone to injury. They can also help support the strength and flexibility of connective tissue, promote better joint function, lessen the wear and tear on cartilage, and reduce the overall risk of injury. In turn, this can lead to fewer disruptions to an athlete’s training, leading to greater consistency, fitness, and performance.
In this guide, we’ll explore the most effective supplements for joint health for athletes, including:
Collagen
Omega-3
Turmeric
Vitamin D
Zinc
Each of these supplements has been selected based on their ability to improve durability, reduce joint inflammation and soreness, and support long-term joint health and mobility.
We’ll also dissect the scientific research supporting the use of these supplements for athletes. You’ll gain insights into how these supplements work at a biochemical level, recommendations on dosages and timing to align with training schedules, and the potential side effects to be aware of.
If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| Supplement | How It Works | Clinical Benefits for Athletes | Recommended Dosage & Timing | Safety & Side Effects |
|---|---|---|---|---|
| Collagen | Promotes natural collagen synthesis, supports soft tissue, and joint health | Shown to improve joint function, reduce joint pain, and promote collagen synthesis in tendons and ligaments | 10g of collagen peptides, best taken 60 minutes before exercise | Generally safe; potential digestive issues or allergic reactions; avoid with caffeine |
| Omega-3 | Reduces inflammation, supports heart, brain, and joint health | EPA and DHA reduce inflammation, aid in recovery, and improve cardiovascular and brain function | 250-500mg of EPA & DHA, best taken with food | Safe, but may cause gastrointestinal discomfort or blood thinning in some people |
| Turmeric | Acts as a powerful antioxidant and supports healthy inflammatory response | Reduces muscle damage, soreness, and inflammation from exercise | 500-1000mg, best taken daily with food | High doses may cause upset stomach, diarrhea, and increased bleeding risk |
| Vitamin D3 | Supports muscle strength, bone health, and immune function | Decreases stress fractures and improves recovery and overall performance | 600 IU daily (varies by individual needs) | Excessive intake can cause nausea, vomiting, fatigue, and headaches |
| Zinc | Boosts immunity, supports hormone regulation, and reduces oxidative stress | Helps maintain joint health by supporting cartilage and reducing inflammation | 11mg for men, 8mg for women daily, with food | Overconsumption may lead to copper deficiency, impaired immune function, and digestive distress |
Collagen
Collagen peptides are small chains of amino acids derived from collagen, the most abundant protein in the human body. Collagen provides structural support to skin, bones, muscles, tendons, and ligaments.
When collagen is broken down through a process called hydrolysis, it becomes collagen peptides, which are easier for the body to absorb.
How It Works
Collagen peptides help promote natural collagen synthesis and support soft tissue for long-term joint health and resilience against injury. They provide essential amino acids that support the synthesis of new collagen fibers, improving tissue health and function.
Regular supplementation of collagen peptides is believed to stimulate the body's own production of collagen, helping to replenish what is naturally lost with age.
Clinical Research Supporting Its Efficacy for Athletes
This study found that collagen has a “pronounced, statistically significant stimulatory impact on the biosynthesis of extracellular matrix molecules in tendons and ligament cells.” It concluded that the presence of FORTIGEL®, an ingredient found in Momentous Collagen, could be an “interesting option” for the treatment and prevention of pathological changes in ligaments and tendons like tendinopathy and might reduce the risk of injuries and rupture.
This 2021 study looked at the effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and found it to be most beneficial in improving joint functionality and reducing joint pain.
Recommended Dosage and Timing
Research has shown collagen to be most effective when taken 60 minutes before exercise. The authors of a study published in The American Journal of Clinical Nutrition investigated whether taking gelatin and vitamin C before exercise could increase collagen production. They concluded that participants’ collagen synthesis peaked 60 minutes after they took the supplement, so on training days the best time to take collagen is an hour before your session.
It can be taken on its own in water or your preferred hot or cold beverage (not coffee) or with food. On rest days it is best taken two to three hours post-caffeine consumption. Some research has shown that caffeine can affect the efficacy of collagen supplementation. A team of Polish researchers found that caffeine reduces collagen synthesis in human cultured skin, an International Wound Journal study showed it impairs wound healing, and a Journal of Anatomy paper discovered it interferes with cartilage growth.
Many people feel the benefits of collagen after taking it for 14 days, although it could be up to 4 weeks of supplementation for the initial impact and effects to occur. Long-term benefits are best achieved with regular daily supplementation.
Safety and Side Effects
Collagen peptides are generally considered safe for most people, but some people may experience side effects such as digestive issues (bloating, gas, diarrhea, constipation) or allergic reactions.
Collagen is often derived from animal sources like bovine (cows), porcine (pigs), or marine (fish) collagen. People with specific allergies or sensitivities to these sources may experience allergic reactions. Begin with a lower dose to assess how your body reacts and gradually increase it if no adverse effects are noted.
It’s also advised to opt for high-quality collagen supplements that are free from additives, allergens, and contaminants.
Try Momentous Collagen
Momentous Collagen Peptides deliver 10 grams of grass-fed bovine collagen peptides plus 5g of FORTIGEL®, a patented, clinically researched collagen peptide source designed to promote collagen synthesis in tendons and ligaments. Vitamin C is included to help increase collagen formation and aid in the development of stronger collagen.
Our formula is free from fat, sugar, cholesterol, purines, and additives for a clean nutritional profile.
Momentous Collagen Peptides are a particularly smart choice for athletes as they are independently tested and certified by both NSF Certified for Sport and Informed Sport.
Omega-3
Omega-3 is a type of essential fatty acid that plays a crucial role in various bodily functions, including brain health, heart health, and reducing inflammation. Since the human body cannot produce omega-3 fatty acids on its own, they must be obtained from food or supplements.
There are three main types:
1. ALA (Alpha-Linolenic Acid):
Found in: Plant-based sources like flaxseeds, chia seeds, walnuts, and hemp seeds.
Role: ALA is the most common omega-3 in the diet but needs to be converted into the other two more active forms (EPA and DHA) in the body. However, the conversion rate is low, meaning most ALA doesn’t get fully transformed into EPA or DHA.
2. EPA (Eicosapentaenoic Acid):
Found in: Primarily in fatty fish like salmon, mackerel, sardines, and fish oil supplements.
Role: EPA is known for its powerful anti-inflammatory effects. It helps reduce inflammation in the body, which is important for heart health, joint health, and immune system function.
3. DHA (Docosahexaenoic Acid):
Found in: Like EPA, DHA is found in fatty fish and fish oils. It is also present in algae, which makes algae-based supplements a vegan alternative to fish oils.
Role: DHA is a key component of brain tissue and the retina in the eyes. It supports cognitive function, eye health, and proper development of the brain, particularly in infants and children.
How It Works
Omega-3s work by influencing several key biological systems, promoting health through their anti-inflammatory properties, cardiovascular support, and contributions to brain and cell function.
When it comes to joint health, their anti-inflammatory effects are particularly notable. Omega-3 fatty acids can be converted into molecules called eicosanoids, which play a crucial role in controlling inflammation in the body. EPA, in particular, produces anti-inflammatory eicosanoids, which help reduce inflammation, swelling, and pain.
They can also help to reduce the production of inflammatory molecules (cytokines) and enzymes in the body that are responsible for promoting chronic inflammation. This is particularly beneficial in conditions like arthritis.
Clinical Research Supporting Its Efficacy for Athletes
The research supporting the benefits of omega-3 fatty acids is extensive. Numerous studies have consistently demonstrated the positive impact of EPA and DHA on inflammation, cardiovascular health, brain function, and exercise recovery.
This study found that omega-3 fatty acids can have significant benefits in lowering inflammation, while this research concluded they can help decrease post-workout soreness.
Recommended Dosage and Timing
It is recommended to look for an omega-3 supplement that contains both EPA and DHA with the recommended daily amount being 250mg to 500mg for adults. It is estimated that benefits will be felt within two to four weeks of supplementation.
Omega-3 supplements are best taken with food. Long-term benefits are best achieved with regular daily supplementation.
Safety and Side Effects
While omega-3 supplements are generally safe and beneficial for many people, they can cause side effects such as gastrointestinal discomfort, blood thinning, and allergic reactions in some people.
To minimize risks, it's important to take the supplements as directed, choose high-quality products, and consult a healthcare professional if you have specific health concerns or are on medication.
Try Momentous Omega-3
Sourced from anchovies, sardines, and mackerel that contain lower levels of heavy metals, Momentous Omega-3 delivers a potent 1600mg combined EPA and DHA in a 1:1 ratio without the fishy aftertaste.
They can help support cardiovascular health, cognitive function, and muscle and joint recovery. They are particularly popular with athletes because they hold the NSF Certified for Sport certification, guaranteeing rigorous testing and evaluation.
Turmeric
Turmeric is a root vegetable which is rich in curcumin, an antioxidant that supports foundational health and recovery by managing inflammatory levels in the body.
How It Works
Turmeric acts as a powerful antioxidant, helping to neutralize harmful free radicals in the body. It can help protect cells from oxidative damage and plays a crucial role in supporting a healthy inflammatory response.
Clinical Research Supporting Its Efficacy for Athletes
Extensive research has demonstrated the efficacy of curcumin in promoting health and well-being. Studies indicate that curcumin can help modulate the body's inflammatory response, support joint and muscle health, enhance cognitive function, aid digestion, and provide antioxidant protection.
This study looked at the impact of curcumin supplementation on exercise-induced oxidative stress, inflammation, muscle damage, and soreness. It concluded that curcumin may “reduce muscle damage and perceived muscle soreness without negatively impacting a natural inflammatory response following exercise.”
Recommended Dosage and Timing
Turmeric is best taken daily with food. The recommended daily dosage is 500-1000 mg for adults.
Safety and Side Effects
While turmeric is generally safe for most people, taking high doses of turmeric or curcumin supplements can lead to certain side effects such as upset stomach and diarrhea, an increased risk of bleeding, and potential interactions with medications.
If you have underlying health conditions or are taking medications, it's important to consult a healthcare provider before taking turmeric in supplement form.
Try Momentous Turmeric
The Momentous Turmeric formula uses Indena's Meriva© Curcumin Phytosome,™ which is the most clinically studied curcumin on the market and provides superior absorption over other curcumin extracts.
With certifications from both Informed Sport and NSF Certified for Sport, it is a highly popular choice for athletes.
Vitamin D3
Vitamin D3 is an essential fat-soluble vitamin found in certain foods and produced by the body when exposed to sunlight. It is a critical nutrient required to keep your body functioning properly.
How It Works
It can help support muscle strength and power, help reduce inflammation for muscle recovery, and improve cardiovascular health and immune function. It can promote calcium absorption, facilitating the development and maintenance of strong bones and teeth.
It can also support muscle function, modulation of the immune system, hormone regulation, gene expression, and overall cellular health. Notably for athletes, it can help optimize performance and well-being by providing adequate Vitamin D levels.
Clinical Research Supporting Its Efficacy for Athletes
The research supporting the benefits of Vitamin D3 supplementation is extensive and robust. Multiple studies have consistently demonstrated the positive impact of maintaining optimal vitamin D levels on various aspects of health. From immune function to bone health, and cognitive performance to mood regulation, the scientific consensus on the importance of vitamin D3 is well established.
This 2020 study looked at the impact of Vitamin D3 supplementation on stress fracture rate, finding that it led to a decrease in stress fractures in high-risk collegiate athletes.
Recommended Dosage and Timing
It is recommended that Vitamin D is taken daily. The U.S. National Institutes of Health (NIH) recommends a daily amount of 600 IU for adults, although this can vary widely depending on age, gender, and health conditions.
If you're considering taking vitamin D3 supplements, it may be helpful to consult a healthcare provider to determine the appropriate dosage based on your specific needs or blood levels
Safety and Side Effects
Vitamin D3 is generally safe when taken at recommended doses, but excessive intake can lead to side effects and toxicity. Side effects from higher doses can include nausea and vomiting, diarrhea, fatigue, weakness, and headaches.
To avoid potential side effects, it's best to stick to recommended dosages and consult a healthcare provider if you're considering high doses or if you have underlying health conditions that may affect vitamin D metabolism. Regular monitoring of vitamin D levels may be advisable for those at risk of deficiency or toxicity.
Try Momentous Vitamin D3
Momentous Vitamin D3 is certified by NSF Certified for Sport and Informed Sport making it a popular choice for athletes looking to improve their joint health and mobility.
Zinc
Zinc is an essential mineral vital to many bodily functions and necessary for nearly 300 enzymatic reactions in the body. It is essential in supporting immune function, cellular growth, and repair.
It also helps in hormone synthesis and regulation and contributes to DNA and protein synthesis. As an antioxidant, zinc can help protect against oxidative stress.
How It Works
Zinc can help boost immunity and help protect against oxidative stress. It can promote hormonal balance and promote lean muscle mass by supporting hormone metabolism. It also helps maintain proper hydration levels by regulating fluid balance.
Clinical Research Supporting Its Efficacy for Athletes
Research suggests that zinc may help with joint health by supporting cartilage and the immune system, and by reducing joint inflammation and oxidative stress. This study showed it can help as a preventative supplement with osteoarthritis.
Recommended Dosage and Timing
Zinc is best taken daily with food. The NIH recommends 11mg per day for men (19+) and 8mg per day for women (19+).
Safety and Side Effects
Zinc is crucial for health, but excessive intake can lead to gastrointestinal distress, copper deficiency, impaired immune function, and other side effects. It’s best to consume zinc through a balanced diet or supplements under the guidance of a healthcare provider, especially if you have underlying health conditions or are taking medications that may interact with zinc.
Try Momentous Zinc
Momentous Zinc contains zinc in the form of picolinate (15mg), a highly bioavailable and easily absorbed mineral form. Our zinc is third-party tested through Informed Sport, and the dosage matches what is seen as beneficial in clinical trials.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
