Can Protein Help With Joint Pain?

Introduction

Joint pain is a common problem that can interfere with daily life, movement, and functioning. The most common cause of this discomfort is arthritis in its various forms, such as osteoarthritis, rheumatoid arthritis, gout, or fibromyalgia. Other medical conditions, injury, obesity, and aging can also lead to joint deterioration and discomfort.

Experts suggest following a nutrient and antioxidant-rich diet high in anti-inflammatory properties to help manage joint pain and improve function. What about the role of protein-rich foods? Is protein bad for arthritis, or can it help alleviate joint pain?

While high protein levels may not be ideal for people with arthritis, including key sources in your diet is beneficial. In this article, we discuss the impact of protein on the joints and answer the question: “Can protein help with joint pain?”

What is Protein and Why is it Important?

Why do we require protein in our diets? Protein is rich in amino acids that produce the hormones and enzymes required to regulate metabolic reactions and body functions. In addition, it transports nutrients to the muscle to build mass and strength and repair tissue.

Muscles support the joints, so the additional mass and strength could improve function and decrease joint pain. Protein may also repair connective tissue to help alleviate discomfort and support healthy joints.

Protein has numerous other essential functions in the body, including transporting nutrients, supporting the immune system, boosting energy, curbing appetite, helping to regulate blood sugar levels, enhancing bone health, and promoting healthy aging.

Types of Protein Sources

Protein can be derived from both plant and animal sources, both of which provide key health benefits that differ somewhat. Animal sources contain all 20 amino acids required for optimal body and joint function, making them complete proteins.

Animal protein is also rich in nutrients like iron, omega-3 fatty acids, and vitamin B12 that help reduce joint inflammation and improve blood flow to the muscles to build mass and strength.

Best Protein for Joint Pain, Animal Sources: chicken, lean meat, seafood, fish, dairy products, eggs

In some ways, plant proteins are healthier, as they are lower in saturated fats and cholesterol and support heart health. However, as they do not contain all the essential amino acids, they are incomplete. Individuals who follow a plant-based diet can combine plant sources to get all the needed amino acids.

Plant protein contains a wealth of vitamins, minerals, and antioxidants that support bone, joint, and muscle function, repair damage to cartilage, decrease inflammation, and help ease joint pain.

Best Protein for Joint Pain, Plant Sources: nuts, beans, legumes, quinoa, wheat; flaxseed, chia seeds, soybean, wild rice

How Protein Can Help With Joint Pain

The optimal joint function requires strong bones and muscles for support, and protein plays a key role in both. The muscles are composed of protein and require consistent intake to maintain mass and strength, especially with age.

Poor muscle mass due to aging, inadequate diet, or lack of exercise could lead to stiff joints, and the added pressure increases the risk of pain. In addition, poor muscle development can weaken the bones that support the joints.

To support muscle development, bone, and joint health, you require more than protein alone. Registered Dietician Melissa Keeney, RDN, explains:

Simply eating protein will not give you bigger or stronger muscles. Eating well-balanced meals including carbohydrates, fat, and fiber with your protein helps build and repair muscle ^[1].

Consuming adequate protein helps provide the amino acids you require to repair damage to muscles after exercise or injury, lower inflammation, and decrease joint pain. Protein like collagen helps repair and rebuild connective tissue, improving joint health and function, and it also strengthens the bones.

The Role of Collagen Protein in Joint Health

Collagen is the most plentiful protein in the body, making up the bones, muscles, skin, hair, nails, and connective tissue. It differs from other forms of protein in that it lacks all of the essential amino acids required in our diets.

Collagen contains glycine, proline, hydroxyproline, and other amino acids needed to support optimal bone health, muscle mass and strength, and joint function. It promotes tissue repair, rebuilds damaged cartllige, and helps strengthen the immune system.

Multiple studies demonstrate that collagen is the best protein for joint pain and inflammation. Two research studies published in Osteoarthritis and Cartilage ^[2] showed the positive impact of daily bioactive collagen peptides in easing joint pain in athletes and people with hip or joint discomfort. In addition, a review published in Nutrients explores the scientific link between collagen supplementation and joint health ^[3].

To ensure optimal levels of this key joint pain protein, you can take a daily supplement, and make sure to include collagen-rich foods in your diet, such as:

• Eggs
• Leafy greens
• Chicken
• Fish
• Beef bone broth
• Berries
• Legumes
• Citrus fruits
• Nuts
• Dairy products
• Beans

When Protein Might Not Be Helpful

While it’s essential to take in an adequate amount of protein daily, too much may lead to health issues. The overconsumption of protein over time can put a strain on the kidneys and liver, slowing down processing and increasing the risk of damage.

Excess protein in your diet may also lead to symptoms like fatigue, nausea, dehydration, diarrhea, or stomach upset. New York-based dietician Anthea Levi, RD, notes: “Eating large amounts of protein can cause gastrointestinal symptoms ^[4].

The type of protein you consume also makes a difference, as a diet rich in red meat and other foods with saturated fat may increase the risk of heart disease ^[5] and colon cancer. Include primarily lean meats, fish, dairy, and plant protein, and limit red meat to once or twice a week.

What protein is bad for arthritis specifically? Red and processed meats, foods with refined carbohydrates, soda, vegetable oils, and margarine could increase joint pain and inflammation.

People with an allergy or sensitivity to the protein casein in dairy products may experience joint flare-ups with consumption, making this type of protein bad for arthritis.

Optimal health and joint function require that you follow a balanced diet rich in joint pain protein as well as other key nutrients. The best diet for joint health is high in anti-inflammatory foods that reduce pain and swelling and antioxidants to lower oxidative stress and promote tissue repair.

Protein-Rich Foods That May Benefit Joint Health

Whether you follow a plant-based regimen or include meat in your diet, numerous rich protein sources support joint health. Avoid frying or roasting meats, as it can increase oxidative stress and impact joint function and general health.

The best protein for joint pain includes:

Meat-Based Sources

• Chicken
• Turkey
• Fatty fish
• Seafood
• Lean red meat in moderation
• Eggs
• Beef bone broth
• Dairy products (if no sensitivity)

Plant-Based Sources

• Beans
• Lentils
• Soy products
• Nuts
• Berries
• Legumes
• Citrus fruits
• Flaxseed
• Chia seeds
• Wheat
• Wild rice

Following a protein-rich diet can help ease joint discomfort in multiple ways. The joint health benefits include:

• Reducing inflammation
• Strengthening the muscles and bones for optimal joint support
• Reducing pressure on the joints to ease pain and discomfort
• Repairing damage to muscles, bones, and connective tissue
• Curbing hunger to help with weight management, which may lessen pressure on joints
• Delivering other joint-health nutrients like vitamins, minerals, and amino acids
• Supporting hormonal balance, which helps lessen inflammation and enhance joint health

Supplements for Joint Pain Relief

In addition to other joint pain protein therapy approaches, like including food sources in your diet, there are natural supplements with bioactive ingredients that may support joint health and decrease pain.

Many of these supplements are rich in herbal ingredients with antioxidants and anti-inflammatory agents that repair tissue damage, decrease stiffness and inflammation, and alleviate pain. Some have collagen-boosting agents that strengthen bones, muscles, and joints and rebuild cartilage.

One of the leading brands is Joint XL Plus, a powerful joint support supplement with ingredients like glucosamine, chondroitin, Boswellia Serrata, and omega-3 fatty acids that rebuild damaged cartilage, ease pain and inflammation, and enhance flexibility and mobility.

In addition, consider adding some of the best protein-based supplements for joint health to your daily routine to help alleviate inflammation, stiffness, and pain.

Conclusion

Including protein in your diet offers multiple benefits to joint health, including strengthening muscles and bones for optimal support, decreasing inflammation, easing stiffness, repairing tissue damage, and delivering nutrients.

Collagen has a particularly advantageous impact on joint wellness and may repair and rebuild damaged cartilage to ease pain and swelling. In addition, consuming protein helps with weight management, which may alleviate added pressure on joints.

For superior joint and overall health, follow a balanced diet rich in protein, healthy fats, anti-inflammatory-rich foods, and other key nutrients and antioxidants. You may also consider adding a daily joint health supplement like Joint XL Plus to your daily routine to ensure your joints are pain-free and functioning optimally.