What Natural and Organic Supplements Are Good for Knee Cartilage?

Glucosamine, Chondroitin, Omega-3 Fatty Acids, Collagen, Ginger, and Turmeric are natural supplements that can improve knee health.

By Megan O'Connell

Published August 19, 2020.

Knee pain is a common complaint that affects people of all ages. Osteoarthritis, sports injuries, and poor biomechanics are among some of the leading causes of knee pain, however, knee pain can often be self-managed with the correct supplementation and diet.

Here are 5 natural and organic supplements to improve knee health:


Glucosamine is a supplement that is naturally found in the body’s cartilage and prevents bones from rubbing against one another, leading to inflammation and discomfort. Studies have shown that using glucosamine for an extended period of time may reduce the progression of osteoarthritis by slowing down the narrowing of the joint space.


As with glucosamine, chondroitin is also naturally found in the body’s cartilage, as well as in the bones. It has been found that chondroitin can assist in reducing joint pain and inflammation, as well as improving joint function and mobility. It has been speculated that chondroitin may enhance the shock-absorbing properties of collagen and impede enzymes that break down cartilage over time.

Omega-3 Fatty Acids

Omega-3 fatty acids can naturally be found in cold-water fish, like salmon and tuna, as well as in other plant-based sources, such as walnuts, flaxseeds, and canola oil. Omega-3 has anti-inflammatory properties and has been shown to improve joint stiffness and tenderness with regular consumption.


Collagen is a protein naturally found in the body. It is a major component of the connective tissues found in ligaments, tendons, skin, and muscles. It has been found that collagen can assist in maintaining the integrity of cartilage, including that found in the knees.

Ginger and Turmeric

Turmeric and ginger are often used as spices in cooking curries and stir-fries, and both contain an anti-inflammatory ingredient known as Curcumin. Curcumin has been found to improve joint stiffness and pain.