Painful bones and joints: the causes 

Joint pain and bone discomfort can have various causes. Sometimes it’s due to natural wear and tear, which becomes more common as we age. In other cases, overuse or inflammation may be involved. 

Factors like being overweight, chronic stress, or a sedentary lifestyle can often worsen symptoms.

Deficiencies in certain vitamins, such as vitamin D, can also contribute to the development of pain. That’s why it’s important to look at your overall lifestyle when experiencing bone or joint complaints.

How to keep your joints flexible 

The role of movement 

Exercise is the foundation when it comes to keeping your joints flexible. You don’t need intense workouts. Regular walking or stretching already makes a difference. If you have a sedentary job, it’s also advised to stand up and move around regularly. 

A study in the Scandinavian Journal of Medicine and Science in Sports¹ with over 3,000 participants (aged 46–65) showed that dynamic or static stretching improves joint mobility, especially when done at least three times a week. 

The importance of nutrition

What you eat also plays a key role. Healthy fats and fiber, for example, positively impact joint health. A cross-sectional study² in older adults with osteoarthritis (Canadian Longitudinal Study on Aging) found a link between sufficient fiber intake and better mobility.

Curcumin: a natural anti-inflammatory 

Curcumin is a compound found in turmeric, the well-known yellow spice. It helps the body maintain healthy joints and bones.* It doesn’t work like a painkiller that suppresses symptoms directly, but instead targets underlying processes that contribute to persistent inflammation. 

The role of piperine or black pepper 

Curcumin’s absorption in the body is naturally low. Studies (e.g., Shoba, 1998) have shown that piperine increases the bioavailability of curcumin by 2,000%. That’s why piperine is included in Insentials Meno Move and Ultra Move. 

*Health claim pending European approval

Omega-3 fatty acids: reducing inflammation 

Omega-3 fatty acids, especially EPA and DHA from fish oil, play a key role in reducing inflammation. They’ve been studied for years in relation to joint discomfort. A scientific study published in Clinical Nutrition (Zeng et al., 2023) showed that people who took omega-3s for several weeks experienced less inflammation-related pain and performed better in functional movement tests. 

For those who don’t eat much fatty fish, a good omega-3 supplement can be a meaningful addition to a healthy diet. In Insentials Smart Vitamins, the inner capsule floats in omega-3 fish oil.

Vitamin D: essential for strengthening bones 

Most people know vitamin D is important for strong bones. But how important it really is becomes clear when you see what happens in case of a deficiency. Calcium from your diet simply can’t be properly absorbed without enough vitamin D. 

European data shows that many people, especially in winter, have low vitamin D levels. The strange thing is: you often don’t notice it right away. It’s only in the long term that a deficiency can affect your bone health. By then it’s often too late.

That’s why more and more people choose to supplement. Insentials Smart Vitamins contain vitamin D3, ideal to cover your daily recommended intake.

What is the best supplement for my bones and joints? 

If you experience bone or joint discomfort, a high-quality supplement with curcumin may help. Curcuma longa helps protect the joints and maintain flexibility. Insentials Ultra Move contains 250 mg of Curcuma longa. 

PEA, or Palmitoylethanolamide, may also be beneficial. One study in people with knee complaints showed that both 300 mg and 600 mg of PEA per day for eight weeks led to a significant reduction in stiffness and pain (measured via the WOMAC score), and improved mobility compared to placebo.³

Joint discomfort during menopause 

In addition to typical menopausal symptoms such as hot flashes and weight gain, many women also report joint discomfort during this phase of life. To support joint flexibility and health during menopause, there’s Insentials Meno Move; a science-based supplement with the CurcuDIM™ complex, designed for active menopausal women.

What are the best foods for joints, muscles, and tendons? 

Your diet affects your joints and muscles more than you might think. Fatty fish such as salmon or mackerel provides omega-3 fatty acids that help reduce inflammation. Dark leafy greens (like kale or spinach) are rich in magnesium and vitamin K, both important for bones and muscle function. 

Nuts, seeds, and legumes also belong on your plate. They provide protein and building blocks for connective tissue. For tendons and healthy cartilage, collagen-rich foods such as bone broth can help. And fruits like berries or oranges? They deliver antioxidants and vitamin C, which supports collagen production. What’s better to eat less of? Processed sugars and trans fats, as they can trigger inflammation.

Personal advice for bones and joints 

Would you like personalized advice? Don’t hesitate to get in touch with our nutrition experts.

 ¹Konrad, A., Alizadeh, S., Daneshjoo, A., Hadjizadeh Anvar, S., Graham, A., Zahiri, A., Goudini, R., Edwards, C., Scharf, C., & Behm, D. G. (2024). Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis. Journal of Sport and Health Science, 13(2), 186–194.

²Chopp‐Hurley, J. N., Wiebenga, E. G., Keller, H. H., & Maly, M. R. (2020). Diet and nutrition risk affect mobility and general health in osteoarthritis: Data from the Canadian Longitudinal Study on Aging. The Journals of Gerontology: Series A, Biological Sciences and Medical Sciences, 75(11), 2147–2155.

³Steels, E., Vleggar, L., & Bradbury, J. (2019). Palmitoylethanolamide in the treatment of pain: A systematic review and meta-analysis of randomized controlled trials. Pain Physician, 22(1), 27–40. https://pubmed.ncbi.nlm.nih.gov/30927159/