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Best sources:
oranges, strawberries, peppers, kiwi, broccoli, potatoes, Brussels sprouts
Tip: Aim for fresh fruits and vegetables every day to get a consistent supply of this joint-protecting antioxidant.
2. Vitamin D – The joint defender
Vitamin D plays a vital role in calcium absorption, immune function, and cartilage maintenance. A deficiency can accelerate joint degeneration and reduce bone density.
How to obtain it:
Sun exposure: 15 to 30 minutes per day (arms and face)
Foods: Oily fish, eggs, fortified dairy products
Additional information: Particularly important in winter or for people with limited sun exposure.
3. Vitamin K2 – The bone stabilizer
Vitamin K2 activates proteins that help fix calcium to bones, thus improving their strength and reducing cartilage degradation. It works synergistically with vitamin D for bone and joint health.
K2 sources:
Natto (fermented soybeans), hard cheeses, egg yolks, grass-fed meats, and liver
Supplements that support joint health
