An Osteopaths guide to supplements that actually work for your muscles, joints and bones (and those that don’t)

You can’t help but notice the rising number of supplements and bold claims popping up in our media streams now.

Thanks to clever marketing, it can be tempting to think the answer to your symptoms is inside a magic pill or powder. Many don’t live up to the promises, so I am going give you an evidence-based summary on the most popular products and the whole foods to try first.

Collagen for Joint and Tendon Heath:

Claim: Repairs cartilage, reduces pain, speeds recovery
Evidence: RCT’s show modest benefit in older adults and for those with osteoarthritis or tendinopathy’s when combined with Vitamin C and rehab exercise.
Takeaway: Useful in targeted cases. Look for Type 1 and 3 for tendon, ligaments and muscles, and Type 2 for cartilage. Find good quality organic, unflavoured marine or bovine sources from eg. Hunter and Gather. Can be found combined with Glucosamine and Chondroitin, useful for severe cases of arthritis eg G&G Collagen Extra
Rich Food Sources: Bone broth, skin on chicken and fish

Creatine Monohydrate:

Claim: Boosts strength, muscle mass, power and recovery
Evidence: RCT’s show strong benefit, especially when paired with resistance training and high-intensity sports. Excellent for older adults at greater risk of muscle loss, and new evidence now supporting use for improving cognition, brain health and prevention of neurological diseases, dementia and depression.
Takeaway: risk of water retention or kidney harm unfounded at lower doses of 3-5mg/day. Vegans and vegetarians likely to be low as no natural non-meat sources available. Try good quality unflavoured powders eg MyProtein and Nutriseed
Rich food sources: Herring, beef and salmon.

Magnesium:

Claim: sleep, muscle repair, migraines, PMS and stress reduction
Evidence: Studies show variable levels of benefit. Most benefit shown in those with clinical deficiencies in older adults and athletes that train hard.
Takeaway: Best for people with low dietary magnesium (common in Western diets), those with muscle cramps, high blood pressure, migraines, or PMS. RDA: 310–320 mg/day for women, 400–420 mg/day for men. Supplement forms: Magnesium glycinate (high absorption, gentle on stomach), magnesium citrate (good absorption, mild laxative), magnesium malate (energy support). Try MegaMag Muscleze from Metagenics.
Rich Food sources: Pumpkin and chia seeds, almonds, dark chocolate, spinach and black beans

Omega 3

Claim: Reduces inflammation, joint health, improve recovery, brain function, heart health
Evidence: Strong evidence to help lower blood pressure, reduce inflammation of arthritis, slows rate of cognitive decline in elderly, and may help mood disorders
Takeaway: if you’re eating oily fish 2-3x/week you’re probably getting enough, if not, aim to supplement with at least 250–500 mg combined EPA + DHA daily for general health. For vegetarians, chia, hemp and flaxseeds, algae and walnuts are good natural sources. Try Wild Nutrition’s Pure Strength Omega 3

Whole-foods worth trying:

Cacao: energy, focus, blood flow to brain, prebiotic, protein and magnesium rich
Flaxseeds and psyllium husk: gut health, microbiome boost, fibre rich, constipation
Turmeric with black pepper: joint health, anti-inflammatory, brain health, digestion
Berries: high fibre, brain and cognitive support, lowers inflammation, gut microbiome

Supplements not supported by enough evidence:

Collagen specifically for skin: Collagen peptides can provide amino acids useful for connective tissue, but they don’t directly turn into collagen in your skin - your body decides how to use them.
Green Powders: no evidence, most low grade, poor quality, contain sweeteners, additives, pesticides and heavy metals, expensive. Go whole-foods first to benefit from the fibre and nutrients. A good quality powder maybe beneficial if you’re travelling.
Iron: no benefits if not deficient - get tested first. Eat more mackerel, lentils and beans, paired with Vitamin C such as leafy greens, peppers, lemons.
Multivitamins: no benefits to protect against disease or improve longevity, false sense of reassurance, maybe useful if you have a restrictive diet, recovering from surgery, or older adults at risk of deficiencies. Better to take targeted supplements and whole foods.

Supplements cannot mimic or replace the benefits of a recommended training or rehab program, a good quality and varied diet, refreshing and consistent sleep patterns, daily movement and plenty of stress-busting activities. Supplements should be exactly that, supplementary to and second to good lifestyle choices and habits.

Emma Wightman
www.the-sop.com