Best Joint Supplements to Relieve Cracking Naturally have gained attention among older adults, athletes, and anyone hoping to maintain flexibility without harsh medications. In the United States alone, nearly 24% of adults live with some form of arthritis, leading many to explore gentle options for easing discomfort and popping sounds in their joints. According to industry reports, the global bone and joint health supplements market is expected to grow from $13.9 billion in 2024 to $15.13 billion in 2025 at a rate of 8.9%, illustrating the rising demand for safer methods of support.
Looking to reduce inflammation naturally? Consider exploring our tips in this helpful guide to simple anti-inflammatory strategies for more ideas on calming aches throughout the body.
Why Do Joints Crack?
Joints can make cracking or popping sounds for a number of reasons. One common explanation is the release of gas bubbles within the synovial fluid, which helps lubricate and cushion bones. Another possibility involves slight shifts in tendons or ligaments around the joint. While these noises are often harmless, chronic cracking can sometimes point to cartilage wear or inflammation.
For many, the sounds do not bring discomfort. However, ongoing pain or stiffness alongside frequent popping could indicate underlying issues. Supplements that promote cartilage health and reduce irritation may help soften these noises and bolster long-term joint integrity.
How Joint Supplements Can Help
Joint supplements support the structures that protect bones and facilitate movement. They aim to maintain healthy cartilage, boost the synovial fluid’s lubricating properties, and counteract inflammatory processes. Over time, these supplements may aid in reducing cracks and pops while improving the overall joint experience.
Powdered joint supplements, for instance, saw a 20% rise in sales in one recent 52-week span—perhaps because people enjoy mixing them into smoothies or shakes. No matter the supplement form, consistent daily use often yields the most noticeable benefits. Patience is key, as several weeks or months of routine intake may be needed before real progress appears.
7 Best Supplements to Relieve Cracking
1. Glucosamine and Chondroitin
Glucosamine acts as a building block for cartilage, while chondroitin helps it hold water. Together, they attempt to protect and restore the cushioning between bones. Some research suggests long-term glucosamine use may reduce the need for more invasive interventions. That said, not all studies confirm these advantages.
Compared to fish oil—which focuses on taming inflammation—glucosamine and chondroitin target joint structure more directly. These two work best for those concerned about early cartilage wear or tendon strain, but responses can differ. Individuals with shellfish allergies should approach glucosamine with caution, as many varieties are derived from crustacean shells.
2. Collagen
Collagen is the main protein in joints, tendons, and ligaments. Taking a daily collagen supplement may help build or maintain the body’s reserve of this key structural element. Studies indicate consistent collagen intake may cut down on knee discomfort and improve flexibility.
Compared to glucosamine, collagen offers more generalized support because it helps reinforce the tissues that keep joints stable. For those who want a protein-based product that addresses physical strength and appearance, collagen is a popular pick. Some users combine it with vitamin C to amplify collagen’s natural formation in the body.
3. Omega-3 Fatty Acids (Fish Oil)
Fish oil is widely valued for its anti-inflammatory benefits. Its two primary fatty acids—EPA and DHA—can help lessen irritation around the joints, which might reduce unwanted cracking. Some studies show that consistent omega-3 supplementation lowered pain levels in people dealing with arthritis.
In contrast to chondroitin, which focuses on moisture retention in cartilage, omega-3s inhibit the creation of inflammatory compounds. As a result, fish oil can be especially beneficial for anyone with stiff, swollen joints. Vegetarians or vegans can look into algal oil, a great plant-based alternative containing EPA and DHA.
4. Turmeric (Curcumin)
Turmeric’s active component, curcumin, is revered for its potent anti-inflammatory properties. Several research findings suggest turmeric may rival certain over-the-counter pain relievers in soothing arthritic discomfort. When combined with black pepper extract (piperine), curcumin becomes more bioavailable.
Those who favor turmeric over fish oil may be drawn to its strong antioxidant activity. Curcumin zeroes in on joint inflammation specifically, which can indirectly cut down on popping sounds. Pipelines of new research explore advanced formulas such as nano-curcumin to improve absorption.
5. MSM (Methylsulfonylmethane)
MSM contains sulfur, a mineral essential for forming healthy connective tissue. By softly easing inflammation, MSM may help reduce joint pain and enhance mobility. Some people also appreciate MSM’s possible impact on hair, skin, and nails—though joint relief is the key focus.
Compared to glucosamine, MSM centers more on inflammation management and tissue elasticity. While glucosamine rebuilds cartilage, MSM brings a sulfur boost that helps tissues maintain flexibility. They are frequently paired in multi-ingredient formulas for a broader strategy.
6. Boswellia
Boswellia serrata, known as Indian frankincense, is another herbal supplement recognized for soothing inflamed joints. Its active boswellic acids can inhibit certain enzymes associated with pain and swelling. Some studies report notable reductions in irritation and better physical function after consistent Boswellia use.
Those who favor herbal remedies often choose Boswellia over standard chondroitin. Still, many multi-ingredient supplements blend chondroitin and Boswellia for those wanting to address cracking from multiple angles: cartilage maintenance plus robust inflammation management.
7. Hyaluronic Acid
Hyaluronic acid is a key component in synovial fluid, the thick substance lubricating joints. Oral supplements might help replenish natural levels, leading to less friction as bones move. Many individuals notice less stiffness and fewer crackling sounds after steady use.
Compared to MSM, which supports tissue health, hyaluronic acid focuses on lubrication. Some formulations combine both to address dryness in the joints and strengthen surrounding structures. Higher molecular weight formulas may provide stronger lubrication, although research varies.
Comparing the Options
Selecting the right supplement often depends on your personal goals and comfort preferences. For tackling inflammation, fish oil or turmeric might be best. Those worried about thinner cartilage may lean toward glucosamine, chondroitin, or collagen.
People with dryness or grinding sensations might find extra lubrication from hyaluronic acid. If you suspect overall tissue weakness, MSM’s sulfur infusion could add more elasticity. Boswellia caters to those who want a herbal method with a long history of use.
For individuals who are also focused on muscle support or overall body wellness, combining one of these joint supplements with an additional product can be appealing. If your training routine demands robust muscle recovery, you might explore our best muscle-building supplements as well, but be mindful of ingredients that could overlap.
Bottom Line
Cracking joints are not always a reason to worry, yet ongoing pain or stiffness can hamper daily activity and signal deeper issues. Choosing a suitable supplement could soften or eliminate those unsettling sounds, promoting smoother motion and greater comfort over time. For more guidance on keeping joints limber as you age, see our insights in natural solutions for knee pain among seniors.
Before starting any new supplement, think about your unique health profile. It may help to discuss dosage and potential interactions with a healthcare professional. A consistent plan that focuses on balanced nutrition, moderate exercise, and rest can also boost joint well-being—and help you avoid persistent cracking in the future.
References
Research and Markets. (2023). Bone & Joint Health Supplements Market Report. Retrieved from https://www.researchandmarkets.com/reports/5783033/bone-joint-health-supplements-market-report
Centers for Disease Control and Prevention. (2020). Prevalence of Arthritis and Arthritis-Attributable Activity Limitation. Retrieved from https://www.cdc.gov
New Hope. (2023). Joint Health Opportunity Broadens to Younger Market. Retrieved from https://www.newhope.com/natural-product-trends/joint-health-opportunity
Healthline. (n.d.). 9 Supplements for Joint Pain. Retrieved from https://www.healthline.com/health/joint-supplements
Arthritis Foundation. (n.d.). Choosing Supplements Wisely. Retrieved from https://www.arthritis.org
