Winter can be tough on your joints. As the temperature drops, your joints may start to feel stiff and uncomfortable, much like pipes and floorboards that creak and groan in the cold.
This discomfort isn’t just bothersome—it can also prevent you from staying active, which can affect your overall health, weight, mood, and work performance.
For those already dealing with chronic joint conditions like arthritis, winter can make the pain and stiffness even worse.
But what can you do about it? While staying warm and stretching are helpful, research shows that nutrition plays a crucial role in supporting joint health.
By providing your body with the right nutrients, you may be able to reduce inflammation, support joint cartilage, and help your body adapt to colder temperatures.
Below, we’ll explore vitamins and nutrients that may help promote joint health and flexibility, making the winter months more manageable.
Why Your Joints Feel Stiff and Achy in Winter
It’s easy to blame yourself for those wintertime aches and pains.
But it’s not necessarily because of overeating during the holidays or skipping workouts over the last few months.
When the weather gets cold, your body naturally reduces blood flow to your joints to help maintain your core temperature. This is similar to reducing lubrication in the body’s hinges. Cold temperatures can also cause joint fluid to thicken, which may contribute to that stiff and uncomfortable feeling [1].
While there isn’t definitive research on the matter, it’s believed that changes in barometric pressure might also affect your joints [2]. This could help explain why many people experience joint discomfort when the temperature shifts or when a storm is approaching.
To add to the discomfort, cold weather can increase your sensitivity to pain, making every ache feel more intense.
With all these factors working against your joints, it’s difficult to prevent winter discomfort entirely. However, there are steps you can take to support your joint health and reduce the stiffness and pain that can come with the colder months.
Nutrients Essential for Winter Joint Health
Your body requires certain nutrients to help maintain joint health and keep your joints properly lubricated with joint fluid.
Other nutrients may support a balanced immune response, which can help manage inflammation, a key factor in joint discomfort and conditions like arthritis.
Below are some nutrients and vitamins that may help support joint health during the colder months and may help manage the discomfort that often comes with winter.
Collagen
You might know collagen as the protein that helps keep your skin looking firm and youthful, but it does much more than that.
Collagen is the primary structural protein in your body, playing a vital role in the health of various tissues, including cartilage, which is a crucial component of your joints.
Some studies suggest that collagen supplements may support the health of cartilage and help maintain its structure. While more research is needed, collagen is an important building block that supports the integrity of your joints.
This can help support joint lubrication and overall joint health—potentially reducing discomfort during colder months. Some studies suggest that collagen supplements may provide joint relief after several months of use. While taking them during winter could be beneficial, consistent use year-round may be more effective for long-term joint support.
Collagen is generally considered safe to take throughout the year, and its potential benefits go beyond joint health. If you experience joint discomfort at any time of year, a daily collagen supplement may be worth considering.
For those who prefer to obtain collagen through food, try including more of these options in your diet:
- Chicken (with skin)
- Legumes
- Bone broth
- Organ meats
- Fatty fish like salmon, mackerel and sardines
Glucosamine and Chondroitin
Glucosamine and chondroitin are two popular supplements often used to support joint health. According to the Arthritis Foundation, they may help support cartilage and manage joint discomfort, particularly in colder months.
Both glucosamine and chondroitin are involved in the maintenance of cartilage, which cushions your joints.
As you age, your cartilage may naturally weaken, which can impact joint function.
By supplementing with glucosamine and chondroitin, you may help support your body’s cartilage maintenance and potentially promote long-term joint health.
These nutrients are commonly used to support joint health, particularly in areas like the knees, hands, and hips.
Research suggests that glucosamine and chondroitin may help maintain cartilage and promote joint comfort.
However, they are not typically found in food sources, so they are most commonly obtained through supplements formulated for joint health.
Antioxidants for Joint Health
Antioxidants are essential nutrients that help protect the body, including your joints, from oxidative stress.
Oxidative stress can contribute to inflammation, which is often linked to joint discomfort and conditions like arthritis.
Studies suggest that people who do not get enough antioxidants may be at higher risk for joint discomfort and chronic conditions [6].
Certain antioxidants have been studied for their potential benefits in supporting joint health:
- Vitamin C: Vitamin C plays a key role in collagen production, which is essential for maintaining healthy cartilage. It also helps fight free radicals that can contribute to joint inflammation. To support your joints, consider getting more vitamin C through citrus fruits, peppers, and broccoli or through supplementation.
- Vitamin E: Vitamin E has antioxidant properties that may support the health of joint tissues and may also help protect against the effects of arthritis. You can find vitamin E in foods like nuts, squash, and olive oil, and it is also often included in multivitamin supplements.
- Curcumin: Curcumin, the active compound in turmeric, is widely known for its anti-inflammatory properties. Research has shown that curcumin may help reduce joint swelling and discomfort. It is commonly consumed in turmeric or curcumin supplements.
- Quercetin: Quercetin is a potent antioxidant that has been studied for its ability to support joint health, particularly by potentially reducing inflammation and cartilage breakdown. It can be found in foods like apples, onions, and capers, or you may consider taking it as a supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids, including DHA, are important nutrients that support the body’s natural inflammatory response. These nutrients may play a role in promoting joint comfort during the colder months. When the temperature drops, the immune system can trigger inflammation to aid in healing, but if not properly regulated, this inflammation may become chronic, contributing to joint discomfort.
Chronic joint inflammation, commonly seen in conditions like arthritis, can lead to the breakdown of joint tissues and affect mobility.
Research shows that many people do not get enough DHA, which is commonly found in fatty fish such as salmon and sardines. If you don’t regularly consume fish, you might consider supplementing with DHA. Doing so may help support your body’s natural inflammatory response and contribute to overall joint health.
Don’t Let Your Joints Freeze This Winter
Winter joint discomfort can be more than just a seasonal nuisance—it could be a sign of an underlying issue.
For example, your body’s natural inflammatory response might be out of balance, or collagen and cartilage production could be less efficient than before.
If you’re experiencing joint stiffness or discomfort, it’s important to take these symptoms seriously. Supporting your joint health through proper nutrition can help manage discomfort and maintain mobility.
Manna Liposomal Joint Relief contains several beneficial nutrients for joint health, including curcumin, quercetin, glucosamine, and chondroitin. Its unique liposomal formula may enhance nutrient absorption, helping your body make the most of every dose.
Don’t let winter weather limit your activity.
Supporting your joint health with targeted vitamins may help you maintain flexibility and comfort, so you can enjoy the season without compromise.
FAQ
Cold temperatures reduce blood flow to your joints and thicken joint fluid, making movement more difficult and increasing stiffness.
Key vitamins for joint health include Vitamin C, Vitamin E, and antioxidants like curcumin and quercetin, which reduce inflammation and support cartilage health.
Yes, collagen supplements can help strengthen and lubricate your joints, potentially reducing stiffness and discomfort during the colder months.
Yes, foods like fatty fish, bone broth, citrus fruits, and leafy greens are rich in nutrients like collagen, omega-3s, and antioxidants that support joint health.
Consider supplements with glucosamine, chondroitin, curcumin, and omega-3s, as these nutrients can help reduce inflammation and support joint mobility.
Sources:
- https://thepaincenterinc.com/Blog/ArticleID/1043/Why-Do-Joints-Hurt-When-The-Weather-Changes
- https://www.health.harvard.edu/pain/what-triggers-weather-related-joint-pain
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/
- https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/glucosamine-chondroitin-osteoarthritis-pain
- https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis-what-you-need-to-know
- https://www.ejmoams.com/ejmoams-articles/role-of-antioxidants-in-the-treatment-of-rheumatoid-arthritis-88471.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6113565/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10264675/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700773/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9930437/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777580/
- https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm
- https://naturemed.org/are-you-getting-enough-omega-3s/
