How Everyday Habits And Supplements Can Help Reduce Joint Pain
The run-down on joint pain:
- Joint pain can be influenced by everyday factors like movement, weight and lifestyle habits.
- Regular exercise, balanced nutrition and recovery all support joint health
- Common ingredients in joint care supplements include collagen, glucosamine and omega-3.
- Consistent habits may help support joint comfort and mobility over time.
Joint discomfort is something most of us will experience at some point. A stiff knee after a long day, tight hips from too many hours at a desk, and shoulders that protest after a big session at the gym. It’s one of those things that quietly shapes how you move each day.
While the causes of joint pain can be different, the good news is that joints respond well to consistent care. How you move, what you eat and how you support your body all play a meaningful role in keeping joints comfortable and mobile over time. Here's what you need to know.
Why do joints become painful or stiff?
Joints are complex structures, and over time, they naturally experience some degree of wear and tear. Cartilage, the tissue that cushions joints, can gradually break down through everyday movement, particularly in weight-bearing joints like the knees¹. When that cushioning changes, so can the smoothness and comfort of movement.
Research suggests knee pain is relatively common even in adults in their 30s and 40s, which is a good reminder that joint awareness doesn't need to wait until later in life².
So, what causes joint pain? Here are some common factors that can influence how joints feel¹:
- Natural ageing and cartilage wear, which can affect joint cushioning over time
- Repetitive movement or physical strain from work, exercise or daily habits
- Injury or overuse, which may place stress on joint structures
- Inflammation in the joints, which can impact comfort and mobility
- Reduced flexibility or muscle strength around the joint, affecting overall support
Understanding different joint pain causes is a useful first step in knowing how to support your joints.
Healthy habits that support joint health
Everyday habits play an important role in maintaining joint comfort and mobility. There’s no single fix for joint discomfort, but consistent habits can add up over time. So, what helps joint pain? Here are some of the most meaningful habits that may help to relieve joint pain.
Movement and exercise
It may seem counterintuitive, but regular movement is one of the best things you can do for joint health. Gentle, consistent activity helps keep joints flexible and supports the muscles that surround and stabilise them.
Low-impact activities like walking, swimming and stretching can be great options for joint care. Practices like tai chi are also associated with supporting balance, coordination and joint function, with minimal stress on the body³.
If you do experience joint pain after exercise, it's worth looking at intensity, warm-up time and recovery.
Maintaining a healthy weight
The relationship between body weight and joint health is well established. Extra weight places additional pressure on weight-bearing joints like the knees and hips, and over time, that added load can influence how joint tissues function⁴.
Supporting a healthy weight is one of the more impactful things you can do for long-term joint comfort.
Balanced nutrition
What you eat has a direct relationship with how your body maintains its structures, including joints. Nutrients like calcium, vitamin D, protein and vitamin C are all associated with supporting bone density, connective tissue and collagen formation⁴.
Your wider dietary patterns matter too. Eating plenty of whole foods, fruits, vegetables and wholegrains has been linked to lower levels of inflammation in the body, which may help support joint comfort over time³.
Rest and recovery
Rest is where the magic happens, aka ‘repair’. Sleep and recovery give the body time to maintain the tissues involved in movement, and skipping that recovery time can leave joints feeling more vulnerable³.
If your joints feel overworked, building in rest days or swapping high-impact activity for something gentler is a smart move.
Are there supplements for joint pain?
Joint care supplements are often explored as part of a daily routine to help support joint comfort and mobility. Keep in mind that while supplements aren’t a replacement for a balanced lifestyle, they can complement everyday habits that support joint health.
Certain ingredients like collagen, glucosamine, turmeric and omega-3 are all commonly included in supplements designed to support joint and muscle pain relief3.
Collagen for joint care
You may have heard about collagen in skincare, but it also plays an important role in joint health. This structural protein forms the framework of connective tissues, including cartilage, ligaments and tendons. It's fundamental to how joints are held together and how they move.
As a supplement ingredient, collagen is commonly included in joint formulations to support mild joint pain³.
Glucosamine for cartilage health
When you think about joint movement, glucosamine is often what comes to mind. This naturally occurring compound is found in cartilage. In supplement form, glucosamine is frequently used to support cartilage structure and joint function, making it a go-to ingredient in formulations focused on movement and comfort³.
Turmeric and curcumin for joint comfort
Turmeric has a long history of use in traditional herbal medicine, and its key active compound, curcumin, is well known for its role in supporting the body's natural inflammatory response. That's why turmeric and curcumin are a common feature in supplements aimed at supporting everyday joint comfort and mobility³.
Omega-3 fatty acids for joint health
Omega-3 fatty acids, found naturally in oily fish, are associated with supporting a healthy inflammatory response in the body. In joint supplements, they're often included to support overall joint health and help maintain comfortable movement³.
How can I improve my joint health?
Joint health is influenced by a combination of everyday factors, from how you move to what you eat and how you support your overall wellbeing. While occasional discomfort can be part of daily life, consistent habits can help support joint comfort and mobility over time.
Looking to build a routine that supports your overall wellbeing? Explore the Swisse Wellness Hub for more articles like the relationship between collagen and joint health and healthy ageing.
References:
- Wang, M. L., & Peng, Z. X. (2015). Wear in human knees. Biosurface and Biotribology, 1(2), 98–112. https://doi.org/10.1016/j.bsbt.2015.06.003
- Meng, T., Wilson, J., Venn, A., Cicuttini, F., March, L., Cross, M., Dwyer, T., Blizzard, L., Jones, G., Laslett, L., Antony, B., & Ding, C. (2022). Association between diet quality in adolescence and adulthood and knee symptoms in adulthood: A 25-year cohort study. British Journal of Nutrition, 127(11), 1704–1711. https://doi.org/10.1017/S0007114521002658
- Nguyen, S., Kaufman, M., Shetty, M., Rovzar, C., Friedlander, A., & Fredericson, M. (2025). Lifestyle interventions and supplements for joint and arthritis pain: A narrative review. American Journal of Lifestyle Medicine. https://doi.org/10.1177/15598276251395980
- Clark, K. L. (2007). Nutritional considerations in joint health. Clinics in Sports Medicine, 26(1), 101–118. https://doi.org/10.1016/j.csm.2006.11.006
