Calcium to omega-3: Supplements orthopaedic doctors suggest to support knee health for everyday movement

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On November 12, 2025

Once you cross 30, you may notice slight changes in how your knees feel during daily tasks. Climbing stairs, sitting on the floor, or even going for a casual walk might feel heavier than before. This occurs because the joints gradually become more susceptible to physical stress with age, which can lead to stiffness, discomfort, or mild inflammation. Joint health plays a key role in maintaining comfort, flexibility, and independence in your everyday routine.

Simple supplements can help keep your steps comfortable and support knee health.(Adobe )

Dr Aditya K. Agrawal, Associate Director – Orthopaedics at Regency Hospital Kanpur, points out that it is essential to start caring for your joints early, rather than waiting for pain to become a persistent issue. Regular movement, balanced meals, and thoughtful supplementation can support the tissues that cushion and stabilise your knees. Think of this as ongoing care, helping you stay active at work and during light exercise, without daily discomfort slowing you down.

Glucosamine

It is a natural compound found in cartilage, the tissue that cushions and supports joints, that often used to ease everyday knee discomfort and support smoother movement.

How it helps: Maintains cartilage health, reduces pain, supports joint mobility.

Recommended use by doctor: 1,500 mg per day, preferably taken with meals.

Doctor’s insight: Dr Aditya K. Agrawal suggests considering glucosamine early if you have frequent knee strain or a family history of osteoarthritis, but emphasises discussing dosage and long-term use with your orthopaedic specialist before starting.

Omega-3 Fatty Acids

Found in fish oil and plant sources, such as flaxseed, they are known for their strong anti-inflammatory properties. It supports joint comfort by easing inflammation, which can help reduce stiffness during everyday movement. They are especially useful for individuals who experience morning tightness or soreness after activity. Omega-3s are especially beneficial for people with rheumatoid arthritis or chronic joint stiffness.

How it helps: Reduces inflammation, relieves stiffness, supports overall joint function.

Recommended use by doctor: 1–3 grams daily of combined EPA and DHA, taken with meals.

Doctor’s insight: Dr Aditya K. Agrawal recommends including omega-3s in a regular routine if you experience frequent knee soreness or mild swelling. He advises selecting a reliable source and confirming dosage with a healthcare professional, especially if you are on blood-thinning medication.

Turmeric (Curcumin)

Curcumin, the active component of turmeric, exhibits strong anti-inflammatory and antioxidant properties. It can help ease knee discomfort linked with daily wear and tear, as it supports the tissues that cushion the joints. It may also slow down cartilage degeneration and improve comfort in people with arthritis.

How it helps: Lowers inflammation, protects joint tissue, and reduces pain.

Recommended use by Doctor: 500–1,000 mg daily of curcumin extract, ideally taken with black pepper or a fat source to support absorption.

Doctor’s insight: Dr Aditya K. Agrawal notes that curcumin may be a supportive option for individuals who experience persistent knee soreness that flares after activity. He advises consulting with a healthcare professional if you are taking medication for acidity or blood thinning.

Collagen (Hydrolysed)

It is a key protein that supports the structure of cartilage, tendons, and ligaments. As natural collagen levels decrease with age, knees may feel stiff or sore during daily movement. Dr Aditya suggests supplementing with hydrolysed collagen, especially type II, may help maintain cartilage thickness and support smooth movement.

How it helps: Strengthens cartilage, improves joint flexibility, and reduces pain during activity.

Recommended use by doctor: 5–10 grams daily, preferably in hydrolysed form for better absorption.

Doctor’s insight: Dr Aditya K. Agrawal suggests considering collagen if you feel discomfort during walking or workouts. He advises pairing it with regular mobility exercises to support better results and discussing dosage if you have kidney concerns or dietary restrictions.

Vitamin D

Vitamin D plays a crucial role in helping the body absorb calcium, thereby supporting bone strength and joint stability. Low levels are often associated with increased knee discomfort and general weakness, particularly in adults who spend long hours indoors. Maintaining healthy Vitamin D levels can support cartilage function and overall joint comfort.

How it helps: Strengthens bones, supports cartilage health, and lowers the risk of joint disorders.

Recommended use by doctor: 600–2,000 IU per day, adjusted according to individual needs and test reports.

Doctor’s insight: Dr Aditya K. Agrawal advises checking Vitamin D levels through a simple blood test, as deficiency is common. He suggests pairing Vitamin D with moderate sunlight exposure and calcium intake for better joint support, under the guidance of a medical professional.

Calcium

Calcium plays a central role in maintaining strong bones and supporting the structures that keep the knees stable during movement. When intake is low, the bones can gradually weaken, placing extra pressure on the joints and increasing discomfort during routine activities. Dr Aditya says calcium is most effective when taken with vitamin D and magnesium.

How it helps: Strengthens bones, supports joint alignment, and prevents stiffness.

Recommended use by doctor: 1,000–1,200 mg per day, taken in two smaller doses with meals to support better absorption.

Doctor’s insight: Dr Aditya K. Agrawal notes that calcium works best when Vitamin D levels are adequate. He suggests taking calcium consistently rather than occasionally and checking with a healthcare professional before starting if you have a history of kidney stones or are already taking mineral supplements.

Doctor’s Final Advice

Supplements can support your knees and overall joint comfort, but they are most effective when used in conjunction with regular physical activity and a balanced diet. Maintaining a healthy weight range also reduces unnecessary strain on the joints, particularly the knees. These steps, taken together, can help keep daily movement with less discomfort. Dr Aditya K. Agrawal encourages focusing on support early rather than waiting for ongoing pain to develop. Since each person’s needs are different, it’s essential to speak with an orthopaedic doctor before starting any supplement routine. A professional can help you understand the correct dose and combination based on your age, activity level, and medical history. This ensures safe and meaningful support for your joint health over time.

Disclaimer: These products are selected based on research and reviews; they are not individually prescribed by a doctor.

FAQ’s: Supplements for bone health

Why do knees feel stiffer after 30?
Joint tissues naturally thin with age, which can lead to soreness during daily movement.
Can supplements help with knee comfort?
They may support cartilage and reduce inflammation when used consistently.
How soon will I notice improvement?
Many people see changes in 4–12 weeks with daily use and regular activity.
Should I take supplements without consulting a doctor?
It’s best to consult with an orthopaedic doctor to determine the right type and dose.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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