You use your joints every single day. They help you walk, bend, lift, stretch — even get out of bed in the morning. So when your joints feel stiff or painful, it affects everything.
One way to support your joints is with a healthy diet. What you eat can help reduce inflammation, ease pain and keep you moving well at any age. Read on to learn more.
Why does joint health matter at every age?
“Joint health isn’t just a concern for older adults or athletes,” said Jacquelin Danielle Fryer, RD, CSCS, a registered dietitian specializing in sports nutrition with Banner Sports Medicine Scottsdale. “Our joints — where bones meet and move — play a central role in everything from walking and typing to lifting weights and chasing after kids.”
Your joints help you move freely. They allow your bones to glide smoothly when you bend, stretch or rotate. Over time, inflammation, wear and tear and certain health conditions can make your joints stiff, swollen or painful.
Here’s why supporting your joints matters through every stage of life:
- Childhood and adolescence: This is when bones and joints are still growing. Good nutrition helps build a strong, healthy foundation.
- Adulthood: Daily wear and tear take a toll. Inflammation can build up, even if you feel fine now.
- Later years: Aging causes natural changes to joints. Cartilage starts to wear down and collagen decreases. This can lead to stiffness, joint pain and conditions like osteoarthritis.
Keeping your joints healthy now can help you stay active and independent for years to come.
What should you eat to support healthy joints?
The right foods can help protect your joints, reduce inflammation and enhance movement at every stage of life. Fryer said that a Mediterranean-style or anti-inflammatory eating pattern is one of the best approaches for long-term joint health.
“I often recommend a Mediterranean-style diet because it focuses on whole, nutrient-dense foods like fatty fish, olive oil, leafy greens, legumes, whole grains, nuts and berries—all of which are rich in antioxidants and healthy fats that reduce inflammation,” she said.
Key nutrients for joint health
- Omega-3 fatty acids: Found in salmon, sardines, flaxseeds, chia seeds and walnuts. These healthy fats reduce joint inflammation and stiffness.
- Antioxidants: Found in colorful fruits and vegetables like berries and spinach, these help fight cell damage (oxidative stress) caused by inflammation.
- Vitamin D and calcium: These nutrients strengthen bones and prevent joint deterioration (a breakdown of the joints).
- Vitamin C: Helps the body make collagen, which keeps cartilage and connective tissue flexible.
- Whole grains: Quinoa, brown rice and oats help support energy and gut health.
- Legumes and lean proteins (fish and tofu): These help repair muscles and tissue around joints.
- Healthy fats: Olive oil, nuts and avocados provide nutrients that help calm the body’s inflammatory response (a natural way of reacting to injury, stress or illness).
How does hydration affect joint health?
You probably know that drinking water is good for your skin, digestion and energy. But staying hydrated also supports your joints.
“Our joints are cushioned by synovial fluid, which is largely made up of water,” Fryer said. “Staying well-hydrated helps this fluid stay at optimal levels so joints can glide smoothly and absorb shock.”
When you’re dehydrated, you may notice more stiffness or soreness, especially after physical activity.
Quick tips to stay hydrated:
- Carry a reusable water bottle and sip throughout the day
- Add lemon, cucumber or fruit to water for flavor
- Limit sugary and caffeinated drinks, which can be dehydrating
- Drink more water before, during and after exercise
Which foods can make joint pain and inflammation worse?
“Certain foods can worsen joint pain and inflammation, especially when eaten regularly,” Fryer said.
Avoid or limit:
- Refined sugars: Found in soda, candy and baked goods
- Trans fat: Found in packaged snacks and fast food
- Highly processed foods: Such as frozen meals, chips and sugary cereals
- Excess red or processed meat: Like hamburgers, bacon, sausage or hot dogs
- Refined carbohydrates: White bread, white rice and pastries
- Vegetable oils high in omega-6 fats: Like corn, soybean and sunflower oil
Are supplements or vitamins helpful for joint support?
In addition to a healthy diet, certain supplements may help ease joint pain and support mobility, especially if you have arthritis or joint damage.
“When looking for supplements, always pick ones that are high-quality and third-party tested for safety and effectiveness,” Fryer said.
Here are some options:
- Omega 3 fatty acids (EPA/DHA): If you don’t eat fish at least three times a week, aim for 2,000 mg daily in supplement form.
- Turmeric (curcumin): A natural anti-inflammatory that may reduce joint pain, especially in osteoarthritis
- Glucosamine and chondroitin: May protect cartilage and improve joint function over time
- Collagen peptides: Help rebuild joint structure, especially when paired with vitamin C
- Vitamin D3: Supports bone health and reduces inflammation
- Magnesium citrate: Helps ease muscle tension and supports flexibility
Before taking any new supplements, talk to your health care provider. Some supplements can interact with some over-the-counter and prescription medications.
“Your provider can personalize based on your personal needs, current medications and proper biomarkers like bloodwork,” Fryer said.
What’s the bottom line on joint health and nutrition?
Taking care of your joints doesn’t have to mean a complicated diet or strict rules. Small, smart changes can make a difference.
Here’s how to start:
- Add more colorful fruits and vegetables to your meals
- Swap refined carbs and fried foods for whole grains and lean proteins
- Choose anti-inflammatory fats like olive oil, avocado and nuts
- Drink plenty of water throughout the day
- Talk to your provider or dietitian before starting new supplements
“Our joints work hard every day,” Fryer said. “What we eat really does matter. It’s never too early or too late to make choices that support long-term mobility and comfort.”
Talk to your provider or a Banner Health specialist for questions or concerns about joint health.
