The joint-supporting diet everyone over the age of 45 should know about

Do you wake up in the morning feeling sore and achy? Do your knees creak as you walk upstairs? Or does your neck lock up after a night away from your favourite pillow?  

It’s not unusual to experience these kinds of aches and pains in midlife – and, for most people, it’s simply a normal part of the ageing process.  

For women, declining hormone levels during perimenopause and menopause may contribute to changes in joint symptoms, although the precise mechanisms are not fully understood. Men may notice increased wear and tear due to lower testosterone levels, age-related muscle loss and stiffening connective tissue. 

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We asked Dr David Cox, an expert in diet and ageing, how the foods we eat can improve long-term joint health.  

Our expert

Dr David Cox is a neuroscientist and specialist in health and medical writing with a PhD from the University of Cambridge. He’s the author of The Age Code, a book that investigates the science behind what we eat and how well we age.

Your joint-saving plan at a glance

• Maintaining a healthy weight can reduce the strain on weight-bearing joints and help manage osteoarthritis symptoms. 
• Forget about fads and miracle fixes – a balanced Mediterranean diet is a good way to support joint health.  
• Your body needs protein to maintain muscle to stabilise your joints, but choose lean chicken, fish, beans, nuts and legumes over red meat.  
• Omega-3s can improve joint health as we age – get yours from oily fish, nuts and seeds, or take a supplement.  

What happens to our joints as we age?

As we get older, our joint tissues naturally change.

Cartilage can become thinner and less resilient, while changes in joint structures and surrounding muscles can contribute to stiffness and reduced stability. Most people are affected to some degree – but some are more susceptible to joint problems and arthritis than others.  

Dr Cox explains: ‘We know that people who do a lot of manual tasks, such as workmen who drill or those are more vulnerable to getting wrist arthritis, while people who do heavy lifting are more prone to hip or knee arthritis.'  

He adds: ‘Women over 50 are also prone to hip and wrist problems due to hormonal changes, which take place during menopause, and prior joint injuries, or being overweight or obese are risk factors, too. Underlying autoimmune problems, such as inflammatory bowel disease or Type 1 diabetes, increase susceptibility to rheumatoid arthritis, while genetics play a role in hip and knee osteoarthritis.’

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What keeps joints healthy as we age?

If any of the above risk factors apply to you, or you have already started to experience symptoms, there’s plenty you can do to support your joint health.  

‘Body composition – building muscle – is key,’ says Dr Cox. ‘This is because muscles play such a big role in supporting the joints and preventing the wear and tear, which can lead to arthritis.  

‘Having more muscle also helps to soak up excess blood sugar. This matters because uncontrolled blood sugar spikes can form advanced glycation end products, or AGEs. When sugar binds to collagen in the joints, the presence of AGEs actively stiffens the tissue, making the joints far less flexible.’ 

Some observational research has linked low vitamin D levels with faster progression of knee osteoarthritis, but trials of vitamin D supplements have not shown that they slow the condition.

Still, Dr Cox and the NHS advise everyone to consider taking '10mcg of vitamin D daily during the autumn and winter', and people at higher risk of deficiency may need it all year. You can compare popular options in our dedicated guide to the best vitamin D supplements.

‘There’s also limited evidence that collagen supplements may improve function in people with existing knee osteoarthritis, but there’s zero evidence that it can make any difference at all when it comes to preventing arthritis.’ 

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Why maintaining a healthy weight supports joint health

‘A lot of people don’t realise that, when walking on level ground, the force through the knees is equivalent to around one-and-a-half times your bodyweight. Carrying excess weight increases the load on weight-bearing joints such as the knees and hips,’ explains Dr Cox. 

One study found that each five-point increase in BMI raises the risk of knee osteoarthritis by 35%, and other research found that losing weight can help slow its progression.   

Our experts share what you need to know about weight-loss jabs and supplements in our guide.

While weight loss jabs seem like the ultimate help, GLP-1s may support joint health by helping people lose weight. However, if someone is becoming 'malnourished – which can be a risk if people are simply taking these drugs without improving their diet – that can have some negative consequences, such as muscle loss and bone thinning,’ says Dr Cox. ‘This is one of the key reasons behind joint fractures and can be exacerbated if you’re not getting enough calcium and vitamin K in your diet.’ 

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What should you eat to slow age-related joint problems?

While no miracle diet or superfood can stop joint pain or arthritis in its tracks, Dr Cox advocates a balanced Mediterranean diet. He says you should focus on eating fruit, vegetables, nuts, beans and wholegrains, as well as eggs, dairy and lean protein such as chicken and fish.  

A Mediterranean-style diet is a sensible way to support overall health. Some research links higher fibre intake with better joint outcomes, while adequate protein helps maintain muscle. Omega 3 fatty acids have anti-inflammatory properties, although evidence of a direct benefit for arthritis symptoms remains mixed. 

‘This is optimal for mitigating all aspects of ageing, including joint health,’ he says. ‘There’s evidence that eating more fibre, particularly whole grains, may help to reduce arthritis symptoms, and eating enough protein (0.75g of protein for each kilogram of bodyweight, every day) can help maintain muscle (this can be used as a baseline, although individual needs vary). Omega 3s, whether in food or supplement form, may have anti-inflammatory effects.’  

However, evidence of a direct benefit for arthritis symptoms remains mixed. 

These are the best omega 3 supplements reviewed by our nutrition experts

Which foods support joint health?

Dr Cox says that including the following foods in your diet could help to keep your joints healthy through midlife and beyond:

• Mackerel and salmon Oily fish is rich in the long-chain omega-3 fatty acids EPA and DHA. The body can use these to produce specialised compounds, including resolvins, that help regulate inflammation and promote its resolution. 
• Nuts and seeds A plant-based source of omega-3s – not everyone likes eating oily fish. 
• Strawberries and blueberries Rich in antioxidant plant compounds, these berries may help support the body’s response to inflammation. Researchers are also studying compounds they contain for their effects on senescent ‘zombie’ cells, which release inflammatory chemicals linked to conditions such as osteoarthritis. But more human research is needed. 
• Turmeric Turmeric contains curcumin, a plant compound that has shown anti-inflammatory effects in laboratory studies. Some research suggests curcumin supplements may help relieve pain and improve function in people with knee osteoarthritis, but the evidence is still uncertain. It's unclear whether the smaller amounts of turmeric used in everyday cooking have similar effects. 
• High fibre Whole grains such as oats, brown rice, whole wheat, maize, and barley will help you hit a target of 30g of fibre per day. Higher fibre intake has been associated with some favourable joint-health outcomes, but it hasn't been established that eating these grains reduces rheumatoid arthritis risk or knee pain directly. 

Our team has analysed over 90 tins of mackerel, sardines, salmon and more to find the best tinned fish for omega 3s

Which foods make joint pain worse?

Foods high in sugar, trans fats and salt may trigger inflammation and joint pain.  

Dr Cox says it might be wise to limit your consumption of the following:

• Red and processed meat, including barbecued meat and bacon If you're concerned about your joints, reducing your intake of red and processed meats is a good step. They may be associated with inflammatory processes, but evidence that they directly cause rheumatoid arthritis is still being researched.  
• Fizzy drinks Consuming sugary, fizzy drinks on a regular basis isn't recommended because the sugar hits your bloodstream very quickly, resulting in blood sugar spikes and more formation of Advanced Glycation End Products (AGEs).
• Foods high in saturated fat These clog up our arteries and trigger an inflammatory response, which exacerbates arthritis symptoms.

If you experience new, persistent, or unexplained joint pain, seek medical advice to establish the cause. Some conditions require prompt treatment, especially if a joint suddenly becomes hot, swollen and painful or if you have a fever.

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