3548: Turmeric & Supplements for Osteoarthritis or Joint Pain on Nutrition Advice

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[00:01:00] It's another Q&A edition of Optimal Health Daily and I'm Dr. Neal Malik. Hey there, happy Friday and welcome to another Q&A edition of Optimal Health Daily. This is where I answer your health questions related to fitness, diet and nutrition and lots more. You send in the questions and I answer them for you. Now, if you do send in a question and you're in the US, we'll mail you a copy of our hardcover workbook. Now, if you're outside of the US, that's okay. We'll email you a PDF version.

[00:01:29] So what's the easiest way to send in a question? Just email it to health at oldpodcast.com. All right, with that, let's jump right in and hear today's question as we optimize your life. Today's question came via email. Allison from Verona, New Jersey writes, Hi, Dr. Neil. I'm a big fan of the show and have a question regarding a recent diagnosis.

[00:01:55] I recently learned I have osteoarthritis in two of my fingers. It seems I'm predisposed to it as it runs on both sides of my family. I'm 57 years old, soon to be 58, postmenopausal and maintain a very active lifestyle, which includes strength training four days a week. My diet is quite vegetable heavy. I aim for five to seven cups of vegetables each day, including plenty of greens, cauliflower, brussel sprouts, beets and squash.

[00:02:21] I don't smoke and only have an occasional alcoholic drink about twice a month. After reading about its anti-inflammatory properties, I've started adding turmeric and a dash of black pepper to my morning protein smoothie. Is there evidence to support that these ingredients help? And are there other specific foods or supplements I should consider to help slow the progression of arthritis? Thank you for taking the time to send in your question, Allison. And thank you so much for your kind words.

[00:02:48] I'm sorry to hear about your recent osteoarthritis diagnosis. And for most of us, joint pain is something we're going to experience at some point in our lives, particularly as we age. This is because, much like the rest of our bodies, our joints deteriorate with use over time. There are some situations where joint deterioration occurs more rapidly, as is the case with osteoarthritis. I should mention that osteoarthritis is the most common form of arthritis,

[00:03:16] and it's different from rheumatoid arthritis. Again, osteoarthritis happens over time as we age because of wear and tear to the joints. Rheumatoid arthritis, on the other hand, is caused by an autoimmune condition that attacks the joints. When it comes to lifestyle, you're doing all the right things, Allison. Consuming lots of green vegetables, drinking alcohol in moderation, exercising regularly, and even supplementing turmeric.

[00:03:42] Turmeric has been shown to be most effective at reducing pain and improving function in those with knee osteoarthritis specifically. So right now, there aren't a lot of studies that show turmeric supplementation will help with osteoarthritis of the fingers. But if your doctor is okay with you taking turmeric regularly, then it likely couldn't hurt. The dosage that's been found to be most helpful for those with osteoarthritis is 1500 mg per day,

[00:04:10] taken consistently for at least 6 weeks. Allison, you mentioned you've been adding turmeric to your protein smoothies with some black pepper. This is a great idea. Consuming turmeric with fat and black pepper helps the body absorb it more effectively. You may need to start measuring, though, how much turmeric you're adding to your smoothies to make sure you're getting the right dosage. Now, there are some other supplements that may relieve pain and slow the progression of osteoarthritis.

[00:04:36] Glucosamine and chondroitin supplements have been studied fairly extensively. But based on their evaluations of published studies, the American College of Rheumatology and the Arthritis Foundation advises against supplementing glucosamine and chondroitin. They argue that most published studies were funded by supplement manufacturers and any potential outcomes may have been due to placebo effects. Another supplement that's been studied as a potential treatment for osteoarthritis is collagen.

[00:05:05] Collagen is a protein that the body produces naturally. But as we age, this process slows down and the quality of collagen produced decreases. Now, there are different forms of collagen within the body and they're classified according to where in the body they may be found. For example, type 1 and type 3 collagen are found in the skin, tendons, and bones, whereas type 2 is found in cartilage. Supplemental collagen may also be found in different forms.

[00:05:34] Undenatured type 2 collagen, sometimes abbreviated UC-2, is derived from collagen found in chicken breast bones and this has not been broken down or exposed to heat, acids, or enzymes. Hence the name undenatured. While the American College of Rheumatology has not released an official stance on the use of collagen supplements, the Arthritis Foundation recommends 40 mg per day of that UC-2 or undenatured type 2 collagen to help relieve joint pain and stiffness.

[00:06:04] But again, speak with your doctor before taking any other supplements. Lastly, if you've listened to me discuss dietary supplements before, then you've heard what I'm about to say. But just in case, I need to repeat myself. It's important to do your homework and check for quality and purity of any supplement before taking it. Multiple resources can help ensure a supplement has been inspected for quality and purity, like United States Pharmacopoeia, or abbreviated USP.

[00:06:32] USP, or United States Pharmacopoeia, provides companies with an independent review of their product's ingredients, the presence of contaminants, whether they comply with good manufacturing practices, and whether the product dissolves at a reasonable rate once inside the body. Manufacturers that meet these standards receive a USP seal on their product's packaging. Then, there's another resource, the National Sanitation Foundation, or NSF International.

[00:06:58] Like USP, NSF is an independent organization that provides voluntary testing and certification of products. Unlike USP, NSF tests a range of products, of which dietary supplements are just one sector. Products receive an NSF seal on their packaging if established standards have been met. Then, there's also ConsumerLab.com LLC. ConsumerLab.com provides independent testing of commonly sold supplements.

[00:07:27] Now, you have to have a subscription to access their database, so beware. But, like USP and NSF International, ConsumerLab provides a seal for their approved products, which you can find directly on a product's packaging. So, to sum up, turmeric will likely not harm, but we can't be sure it helps with osteoarthritis that's occurring in the fingers, for example. Glucosamine and chondroitin don't seem to help, at least based on less biased studies.

[00:07:57] Collagen may be helpful, according to the Arthritis Foundation. Specifically, undenatured type 2 collagen, or UC2. And of course, before supplementing with any product, do your homework. Evening. Buyer's remorse. Buy a new car? I'll be moving in. Let's get started. Uh, sorry, I think there's been a mistake. I bought it from Carvana. You what? Yeah, great price.

[00:08:27] I even have seven days to love it or return it. So there's no... No, no buyer's remorse. More like buyer's rejoice. I guess I'll let myself out. Congratulations. I mean it. Buyers rejoice. Buy your car today on Carvana. Limitations and exclusions may apply. See our seven-day return policy at Carvana.com. Thinking about refreshing the carpet in your home? Now's the time to do it.

[00:08:48] For a limited time at The Home Depot, get 10% off installed carpet projects on trusted brands like LifeProof, LifeProof with PetProof Technology, Home Decorators Collection, and Traffic Master. Plus, with installation starting at just 49 cents per square foot, upgrading your space is more affordable than ever at The Home Depot. Offer valid September 24th, 2026 through October 4th, 2026. Exclusions apply. For licenses, see HomeDepot.com slash license numbers.

[00:09:15] All right, I hope you find this information helpful, Allison, and I wish you all the best. Now, if you want to send in a question to be answered right here on the show and get a copy of our workbook, you can email one directly to health at oldpodcast.com. Now, if you want to hear your voice on the podcast, come by oldpodcast.com slash ask. Right on that page, you can record straight from your computer's microphone. It's really easy, and you can even play back your message to make sure you like it.

[00:09:44] And if you don't, you can do as many retakes as you'd like before sending it in. Or you can do it the old-fashioned way and call in your question. The number is 161-ILOVE-OHD. That's 1-614-568-3643. Thank you so much for sending in your questions. Answering them is my favorite part of the show. But that'll do it for another Q&A edition of Optimal Health Daily. Thank you so much for listening every day and all the way through.

[00:10:11] I hope you have a great start to your weekend, and I'll see you back here tomorrow where your optimal life awaits. Thank you. Thank you. Thank you. Thank you.