Joints tend to get worse with age, so it’s normal that we feel achy joints and stiffness as we grow older.
But what are the driving forces behind the joint degeneration? Are there ways to prevent them?
Let’s dive in and explore the reasons causing our joints to act up and hurt, especially once we enter our 40’s.
Between 40-50, most women enter the early stages of menopause – otherwise known as perimenopause.
During this period, we experience “the change” on the inside. Our estrogen levels decline and this is usually the period when women start experience stiffness in the morning, especially in the toes and fingers.
Estrogen plays a protective role in our joints and bones. Its anti-inflammatory properties prevent our joints from getting attacked by inflammatory processes and keeps them in top shape.
The next stage is menopause.
Most women experience menopause between the age of 50-54, but some women may experience this sooner or later than others.
The American Bone Society estimates that women lose one-quarter of their bone mass during the first five years in menopause.1
Yes, it’s 25%! You didn’t read it wrongly.
Imagine having to support the same body but with 25% less of your bones. It’s no wonder our joints become less stable and we experience more pains in the body.
But the real problems usually don’t emerge until postmenopause. Because our bones and joints take time to “wear down”, we usually start experiencing and getting diagnosed with osteoporosis and osteoarthritis after menopause.
This is the reason why early prevention is key. If we can take action to preserve our joint and bone functions early through better lifestyle choices, we stand a decent chance of keeping our joints and bones in great shape until our 70’s.
Rheumatoid arthritis (RA) is one of the most common forms of arthritis, affecting over 1.5 million Americans.2 Its symptoms typically appear between ages 30 and 60.
RA is a chronic inflammatory condition, which means it doesn’t go away. It is also an autoimmune disease where your immune system attacks parts of your body – in this case the joints are being attacked.
This causes inflammation, pain, and stiffness. Over time, it can also cause joint deformity and bone erosion.
Bursitis is not a commonly known cause of joint pain, but those who have experienced it will be familiar with it.
Bursae are tiny fluid-filled sacs that cushion the bones, ligaments, and muscles in your joints. You develop bursitis when those sacs become inflamed. This condition can cause stiffness and pain in the affected joint.
Bursitis can affect any joint, but it is most common in large joints like the:
It is also especially common in women!
Physiotherapists3,4 explain that menopause can affect how your tendons react to exercise. Our tendons are made up of collagen fibres produced by estrogen and as estrogen levels decline, less collagen is produced and replenished and you become more susceptible to conditions like achilles tendinitis and bursitis.
Unlike some other possible causes of joint stiffness, gout comes on suddenly. It may appear while you’re asleep, making the joints especially painful when you wake up.
Severe, sudden episodes of pain and tenderness in joints characterize gout. Gout can impact any joint. The big toe is frequently the first joint to experience symptoms.
Gout is a type of arthritis.
It affects men more often than women, but a woman’s risk for developing gout increases after menopause.
An international study on 1,703 gout cases led by researchers in the USA, Canada, and Netherlands found that postmenopausal women had a higher risk of gout than premenopausal women5, but the risk was also lower after receiving estrogen.
Rheumatoid arthritis (RA) is one of the most common forms of arthritis, affecting over 1.5 million Americans.2 Its symptoms typically appear between ages 30 and 60.
RA is a chronic inflammatory condition, which means it doesn’t go away. It is also an autoimmune disease where your immune system attacks parts of your body – in this case the joints are being attacked.
This causes inflammation, pain, and stiffness. Over time, it can also cause joint deformity and bone erosion.
Bursitis is not a commonly known cause of joint pain, but those who have experienced it will be familiar with it.
Bursae are tiny fluid-filled sacs that cushion the bones, ligaments, and muscles in your joints. You develop bursitis when those sacs become inflamed. This condition can cause stiffness and pain in the affected joint.
Bursitis can affect any joint, but it is most common in large joints like the:
It is also especially common in women!
Physiotherapists3,4 explain that menopause can affect how your tendons react to exercise. Our tendons are made up of collagen fibres produced by estrogen and as estrogen levels decline, less collagen is produced and replenished and you become more susceptible to conditions like achilles tendinitis and bursitis.
Unlike some other possible causes of joint stiffness, gout comes on suddenly. It may appear while you’re asleep, making the joints especially painful when you wake up.
Severe, sudden episodes of pain and tenderness in joints characterize gout. Gout can impact any joint. The big toe is frequently the first joint to experience symptoms.
Gout is a type of arthritis.
It affects men more often than women, but a woman’s risk for developing gout increases after menopause.
An international study on 1,703 gout cases led by researchers in the USA, Canada, and Netherlands found that postmenopausal women had a higher risk of gout than premenopausal women5, but the risk was also lower after receiving estrogen.
Pharmaceutical approaches – If you go to a doctor, they will probably prescribe medications to target certain symptoms like joint pain. But these common medications like NSAIDs can have side effects and risks. As the saying goes, “sometimes the treatment is worse than the symptoms.” Therefore, it is important to weigh the risks and benefits of medication with your doctor before making a decision.
Dietary supplements – Natural supplements can help you look and feel your best after 40. Taking the right supplements can alleviate joint pain and support your body’s hormonal balance without relying on long-term medication, which can help lower your risk of joint degeneration and other issues in the future.
Our team independently reviewed 22 joint relief brands using data from independent consumer testing laboratories, Labdoor and ConsumerLab, combined with our internal ratings system to determine the top 5 joint relief supplements for women over 40.
We discovered there’s only ONE thing that makes or ‘breaks’ a menopause supplement – its blend of ingredients.
Here are some popular ingredients in menopause supplements & we’ll tell you which are the ‘must-haves’ and which you should avoid.
Curcumin (the main active ingredient in turmeric) is an anti-inflammatory phytoestrogen (a plant source of estrogen) that helps support hormonal balance healthily and naturally12.
Achieving hormonal balance can help women to ease inflammation and stimulate metabolism so they can avoid both joint and weight-related joint issues.
Phytoestrogens like curcumin have been recommended for its ability to manage estrogen levels without other side effects.
It is also a natural antimicrobial and anti-inflammatory herb that supports joint health. Two clinical trials10,11 comparing curcumin and NSAIDs found curcumin to be just as effective in addressing inflammation and joint pain as NSAIDs without the negative side effects.
Curcumin is the main active ingredient found in turmeric. For the best effect, make sure to take Golden Turmeric Root Extract (95% Curcuminoids) together with Black Pepper, which helps to increase the absorption of Curcumin12.
Naturopaths and holistic doctors commonly recommend curcumin to manage hormonal symptoms too13.
Probiotics are common these days, but they are also the most underrated supplements for improving joint health and accelerating your recovery from joint pain or keeping them at bay.
Probiotics regulate and support nearly every vital function including bone density, joint inflammation, weight management and even vaginal health, mood, and more.
Emerging studies14 show that a healthy gut can regulate estrogen levels and support hormonal balance. This is key to keeping inflammation in our body under control, and helping women undergoing menopause to recover faster from bursitis.
Some probiotic strains also demonstrate anti-inflammatory properties and they address inflammation head-on just like curcumin does. Some of these strains include B. Lactis R101-815, L. Rhamnosus 4B15, and L. Gasseri 4M1316.
Some probiotic strains also possess weight-management properties. The most famous example is L.Gasseri SBT2055. Consumption of this probiotic for 12 weeks saw 4.6% to 8.5% fat loss around the belly in two clinical trials17,18. Maintaining a healthy weight especially in our 40s and 50s is also key to keep our joints happy.
Known as the “Miracle Tree,” and largely unknown in the west, the moringa tree is the most nutrient-dense food on the planet. Moringa leaf contains a host of antioxidants, polyphenols, vitamins and micronutrients.
Moringa leaves are capable of easing inflammation19 and studies have found it produces anti-arthritic effects. Another study20 also showed that moringa leaves can also act as antioxidants, which addresses higher oxidative stress caused by lower estrogen levels.
Christina Cooks, a celebrity chef, recently credited Moringa leaf for providing arthritis pain relief21.
Glucosamine and chondroitin are commonly used to alleviate joint pain.
Unlike curcumin or moringa leaves, they do not possess hormonal properties so they may be less useful for women experiencing bursitis due to hormonal reasons.
Instead, they have been shown to alleviate joint pain and inflammation in clinical trials22.
However, recent news have emerged and cast doubts on the efficacy of glucosamine. The article23, titled “Not helpful, can be harmful”, highlights the allergic reactions due to the shellfish origin and rare life-threatening side-effects reported including anaphylactic reactions, as well as brain bleeds, gastrointestinal bleeding, difficulty breathing, convulsions, numbness, hepatitis, liver failure, irregular heartbeats and blindness.
They also quoted another study in 685,778 people which found that glucosamine use is associated with a higher risk of cardiovascular diseases in patients with osteoarthritis24.
We recommend speaking to your primary care doctor to take glucosamine and chondroitin.
As supplements can be sold without approval by FDA, reliable supplement manufacturers get third-party certifications to distinguish their products as trustworthy. These certifications verify the ingredients and quantities claimed on the product label, and that the product meets stringent manufacturing and performance standards. Established certifications to look out for include GMP, USP, NSF, Certified Organic, Non-GMO certified, etc.
Supplements that can’t be absorbed by the body are essentially ineffective. Unfortunately, most people aren’t aware of this, allowing manufacturers to get away with cheaply-made supplements with low bioavailability. Your selection process should consider supplements with ingredients that enhance absorption. Also, look for high-quality capsules that break down at the right time for nutrients to be fully absorbed.
Clinical trials help substantiate the efficacy of ingredients through proper tests. Look for a supplement with clinically-tested ingredients for real benefits, and avoid those based on anecdotal evidence. Even better if there are multiple studies backing the product. We based our top 5 osteoarthritis and joint supplements on clinically studied ingredients supported by a solid body of evidence.
Sadly, according to the New York Times25, one in four products sold on Amazon is fake. This is especially true of nutritional supplements. When buying from Amazon, ensure you do so from the brand’s Amazon store. Otherwise, purchase directly from the brand’s official website. Consuming fraudulent products may cause nasty side effects — so be extra cautious.
All supplements made in the USA are under FDA regulation. The same applies for Canada and Australia. Ensure products you buy come from FDA/TGA-registered facilities using GMP certified manufacturing processes. Many supplements, especially those purchased on eBay and Amazon are manufactured abroad, with little to no regulation. One study looked at 44 herbal supplements sold in North America and found 60% do not contain the ingredients or quantities claimed on the labels26.
A risk-free guarantee lets you try supplements without fear of losing your money. If you try the product and don’t experience results, simply contact the manufacturer for a refund. A 60- or 90-day guarantee is the minimum a manufacturer should have as a show of confidence in their products. Also, avoid companies that make you jump through hoops. One common strategy that companies use is “bottle return” – they require you pay for return shipping and return the empty bottles before they process your refund.
One of the most important reasons women over 40 develop joint pains and pain-related conditions is because of the decline in estrogen levels during all stages of menopause.
Provitalize is the only joint supplement formula that addresses estrogen-related joint pains effectively through:
Provitalize contains 350mg of curcumin formulated with Bioperine® per serving, a patented version of black pepper extract known to help our body absorb curcumin more effectively. It also contains 350mg of moringa leaves and 150mg of curry leaves per serving.
In addition, it also contains 68.2 billion CFUs of premium probiotic strains with anti-inflammatory and weight-management properties.
This includes L. Gasseri SBT2055, a probiotic strain backed by two studies showing a reduction in abdominal visceral fats by up to 4.6%17 and 8.5%18 respectively. More importantly, L. Gasseri SBT2055 works by naturally blocking fat absorption and promoting fat excretion through the feces27.
The other two probiotic strains (B. Breve IDCC4401 and B. Lactis R101-8) are also clinically studied and researchers found that they stimulate cholesterol metabolism28 and saturated fat metabolism15.
B. Breve IDCC4401 was also found to lower total cholesterol and LDL (low-density lipoprotein) cholesterol levels, while B. Lactis R101-8 was also found to improve two inflammatory markers15.
The probiotics in Provitalize help to improve gut health and address gut dysbiosis, enabling the gut to perform its function of regulating the estrogen levels in our body and supporting hormonal balance.
According to their official website, over 1,200,000 women have tried Provitalize and over 100,000 women subscribe to it monthly. The tens of thousands of glowing reviews on TrustPilot, Amazon, and Okendo are undeniable proof that Provitalize is worthy of our top spot.
Want faster relief from Provitalize? Then add Previtalize into the mix. Previtalize is a prebiotic formula combining 4 prebiotics – FOS, GOS, XOS, inulin – and burdock root.
The probiotics in Provitalize feed on these fibers to multiply faster in the gut. This means women can see faster visible results such as faster joint relief.
Several clinical studies33,34,35 of FOS, inulin, and burdock root also show anti-inflammatory benefits for people experiencing joint pain.
We listed the Slim Gut Bundle 2nd only because it costs more than Provitalize alone. Fortunately, they provide an 18% discount on the prebiotic when you get the bundle. Other than that, we believe it’s the best-value-for-money bundle in the market right now.
Each serving of Osteo Bi-Flex contains 1,500 mg of glucosamine, 1,103 mg of chondroitin, 100mg of Joint Shield™ 5-LOXIN Advanced®, a patented version of boswellia serrata, as well as 60mg of Vitamin C and 2mg of Manganese.
Boswellia serrata was found in a study to ease inflammation in osteoarthritis patients36.
What we don’t like about Osteo-Biflex is that it contains unnecessary ingredients such as crospovidone, a disintegrant used in pharmaceutical tablets, guar gum, a food additive, and magnesium silicate, a neutralizing agent. Emerging doubts about glucosamine and its harmful effects from long-term use are also concerning to us.
These are the main reasons we placed Osteo-Biflex in the 3rd position instead of the top 2.
OmegaXL is a joint support supplement made from a proprietary blend of Green Lipped Mussel Oil Extract containing omega fatty acids, extra virgin olive oil, and d-alpha tocopherol (Vitamin E). It is free of gluten, allergenic levels of shellfish protein, artificial ingredients, milk, yeast, and corn.
The only thing to be aware of is that the FDA sent a warning letter to the company behind OmegaXL in 2021 for making drug claims36.
OmegaXL was promoted with statements such as “[S]hown to help relieve joint pain due to inflammation” and “OmegaXL is widely recognized as a leader in natural relief from pain due to inflammation.” It has also been promoted as a “highly concentrated Omega-3 ‘Super Oil’ supplement,” although past ConsumerLab tests of the product found surprisingly little omega-3 fatty acids (EPA and DHA).
Despite the warning, we think that OmegaXL deserves the third spot in our list as the majority of its Amazon customers have reviewed it favorably. We think that the warning is served because of the aggressive claims made, but it does not reflect the efficacy of the product.
Move Free Advanced is a joint supplement containing 1,500mg of Glucosamine Hydrochloride, 200mg of Chondroitin Sulfate, 3.3mg of Hyaluronic Acid, 216mg of Calcium Fructoborate, and 1,500mg of MSM.
Each bottle contains 120 tablets, sufficient for 40 servings.
Like most supplements, it also contains some fillers or agents such as magnesium stearate, a common food additive.
While the product has received pretty good ratings online, it was also embroiled in a lawsuit that saw a $53M fine for false advertising.
Based on the formulation alone, we think it contains similar ingredients to most joint supplements so it could have an impact on joint health. But we think it’s best to speak to a doctor if you are concerned.
It’s common to experience joint pains as we age, but we cannot ignore the fact that many joint conditions are associated with menopause.
Emerging research suggests that hormonal changes in our body are correlated with rising inflammation and researchers are still trying to draw exact cause-and-effect relationships between fall in estrogen levels and joint degeneration and pains.
If doctor-prescribed pain meds don’t work for you, we suggest checking out the supplements recommended above.
