Knee osteoarthritis (OA) is one of the most common causes of joint pain, affecting around 5.4 million people in the UK1. It occurs when the cartilage in the knee joint gradually wears away, leading to pain, stiffness, and inflammation.
While there’s currently no cure for osteoarthritis, lifestyle choices – particularly proper nutrition and hydration – can play a crucial role in managing symptoms and slowing the condition’s progression.
The Role of Inflammation in Knee Osteoarthritis
Inflammation is a key contributor to osteoarthritis symptoms. When the body’s inflammatory response is heightened, it can accelerate cartilage breakdown and worsen pain. Arthritic pain can be extremely debilitating and impactful on a person’s quality of life; 90% of patients with knee OA reported missing out on social events, and 28% said their everyday mental health was negatively affected by their ongoing pain2.
Fortunately, adopting an anti-inflammatory diet and staying well-hydrated can help reduce inflammation, protect the joints, and promote overall knee health.
Key Nutrients for Joint Health
1. Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon, mackerel, and sardines, have powerful anti-inflammatory properties3. These healthy fats help reduce the production of inflammatory molecules and may alleviate joint stiffness and pain. Plant-based sources like flaxseeds, chia seeds, and walnuts are also great additions to an osteoarthritis-friendly diet.
2. Antioxidants (Vitamins C and E)
Antioxidants combat oxidative stress, which can contribute to joint damage4. Vitamin C, found in foods such as citrus fruits, berries, and bell peppers, is essential for collagen production which is a key component of cartilage. Meanwhile, vitamin E, found in nuts, seeds and leafy green vegetables, helps protect joint cells from damage.
3. Vitamin D & Calcium
Strong bones provide essential support for knee joints5. Vitamin D helps the body absorb calcium, which is critical for maintaining bone density. Sun exposure and foods like eggs, red meat, fatty fish and mushrooms are good sources. Calcium-rich foods include leafy greens, almonds, and dairy products.
4. Polyphenols & Curcumin
Polyphenols, found in green tea and berries, have anti-inflammatory effects that can benefit osteoarthritis6. Curcumin, the active compound in turmeric, has been extensively studied for its ability to reduce joint pain and inflammation. Pairing turmeric with black pepper enhances its absorption.
5. Collagen & Gelatine
Collagen is a vital protein for cartilage health7. Bone broth, gelatine, and collagen supplements may help support joint structure and reduce pain in those with osteoarthritis.
It is important to check with your healthcare provider before making any dietary changes.
The Importance of Hydration for Joint Health
Water is crucial for joint lubrication. The cartilage in joints is about 80% water8, and staying hydrated ensures that it remains flexible and cushioned. Dehydration can lead to increased joint pain and stiffness, making it important to drink enough fluids throughout the day.
Knee Osteoarthritis Clinical Trials
At MAC Clinical Research, we believe that everyone deserves the best in innovative care. Our clinical trial researching a potential new treatment is a testament to our commitment to improving knee OA treatments.
You could help yourself and generations to come plus you will receive up to £2010 for your time and commitment if you are suitable and complete the trial.
Are you or a loved one looking for new treatments for knee osteoarthritis pain? Discover more about this research and how you can take part via our knee osteoarthritis webpage.
1 Versus Arthritis – The State of Musculoskeletal Health
2 Pacira Biosciences – Standing Up to Knee Pain Survey: The Physical, Social, and Mental Impact of Knee OA
3 Nutrients – Omega-3 Fatty Acids and Inflammatory Processes
4 Experimental Gerontology – Vitamin E and C supplementation reduces oxidative stress, improves antioxidant enzymes and positive muscle work in chronically loaded muscles of aged rats
5 Arthritis Foundation – 10 Tips for Healthy Knees and Strong Joints as You Age
6 Frontiers – Polyphenols in health and food processing: antibacterial, anti-inflammatory, and antioxidant insights
7 Biogena – Collagen for joints: The key to healthy cartilage and bones
8 Journal of Orthopaedics and Traumatology – Systematized water content calculation in cartilage using T1-mapping MR estimations: design and validation of a mathematical model
