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- Inflammation and oxidative stress in the body may contribute to cartilage breakdown and joint pain.
- Drinks with joint-supportive ingredients may help support healthy joints by lowering inflammation in the body.
- Sugar-sweetened beverages and alcohol have been linked to inflammation and poor joint health outcomes.
Your joints help you move comfortably, but factors like inflammation and everyday wear and tear can gradually affect the cartilage and connective tissues that keep them working smoothly. Keeping your joints healthy involves a combination of physical activity, adequate protein, and overall healthful lifestyle habits. Certain foods and ingredients may also support joint health by protecting tissues from inflammation and oxidative stress.
These six drinks may help keep your joints working well by supporting healthy inflammation levels in the body.
1. Green Tea
Green tea is well known for its role in heart health, healthy aging, and the reduction of body-wide inflammation. Much of these benefits come from epigallocatechin gallate (EGCG), a polyphenol with antioxidant and anti-inflammatory properties.
These anti-inflammatory properties may also support joint health. Although osteoarthritis is often described as wear and tear of the joints, inflammation plays an important role in its progression. Research suggests that EGCG may help counter some of the inflammatory processes involved in osteoarthritis.
EGCG may also help protect cartilage, the flexible tissue that cushions the ends of bones and helps joints move comfortably. Some research suggests that compounds in green tea may support the cells that maintain healthy cartilage and help protect joint tissues from damage that can contribute to inflammation and cartilage breakdown.
2. Tart Cherry Juice
Tart cherries are a source of anthocyanins, which are antioxidants that give cherries their red color. Antioxidants help balance free radicals, which may limit inflammation linked to joint pain and cartilage damage.
One small study found that people with knee osteoarthritis who drank 16 ounces of tart cherry juice daily for four months had improvements in pain symptoms and mobility. The study also found that tart cherry juice lowered certain blood markers connected with cartilage breakdown.
3. Golden Milk
Golden milk is a latte-style drink typically made with turmeric, cinnamon, and milk or a non-dairy milk beverage. Curcumin, the active compound in turmeric, gives the spice its bright yellow color and is recognized for its anti-inflammatory properties. Research suggests that curcumin may help reduce inflammatory markers involved in joint discomfort and cartilage degeneration.
Many studies on curcumin focus on supplements with higher doses than you'd typically use when including the spice in a recipe. However, a golden milk latte may still offer some anti-inflammatory benefits and is a good alternative to sugary coffee drinks.
The milk component of a golden milk latte may also support bone health, which offers additional benefits for your joints. Strong bones help provide the support that allows joints to function properly. Dairy-based milk provides calcium, phosphorus, and protein, while fortified plant-based milks may contain calcium and vitamin D to help support bone strength and musculoskeletal health.
4. Pomegranate Juice
Pomegranate juice is popular for its heart health benefits, and some of the same anti-inflammatory compounds that support cardiovascular health may also benefit your joints. It contains punicalagins and anthocyanins, two polyphenols that may help lower oxidative stress and inflammation.
Laboratory and animal studies have found that compounds in pomegranates may help slow the activity of enzymes involved in cartilage breakdown. Some research also suggests they may help protect cartilage cells from inflammatory damage. More human studies are needed to confirm the results.
5. Blueberry Greens Smoothie
A smoothie made with blueberries and leafy greens contains a combination of nutrients that may benefit your joints. Blueberries contain anthocyanins, along with other antioxidants and polyphenols that help protect cells from oxidative stress and inflammation. In one small study of adults with knee osteoarthritis, daily blueberry powder consumption was associated with improvements in pain, stiffness, and daily function.
A handful of leafy greens, like spinach or kale, provides vitamin K, which helps activate proteins involved in building and maintaining bone tissue. Some research also suggests adequate vitamin K may help lower the risk of osteoarthritis.
6. Yerba Mate Tea
Yerba mate is a tea traditionally from South America that contains antioxidant and anti-inflammatory compounds that may help lower inflammatory markers associated with certain types of arthritis, or inflammation and pain of the joint. One study found that yerba mate may help lower C-reactive protein (CRP), a general marker of inflammation, and interleukin-6 (IL-6), an inflammatory signaling molecule involved in immune response.
It's worth noting that much of the evidence supporting yerba mate comes from observational studies, small sample sizes, or laboratory research, so more human studies are needed. Still, yerba mate can be an alternative to coffee or black tea and may offer some additional anti-inflammatory benefits.
What About Coffee?
Coffee is high in polyphenols, which may help reduce inflammation in the body, but research on coffee and joint health is mixed. Some studies have found no link between coffee consumption and arthritis risk, while others suggest that higher intake (more than four cups a day) is associated with an increased risk of osteoarthritis. For many people, moderate coffee consumption appears safe, but it’s not as strongly supported as the other beverages on this list.
Drinks To Limit for Healthier Joints
Some beverages may work against your joint health goals.
- Sugar-sweetened beverages: Regular intake of sugar-sweetened beverages, such as soda and juice, has been linked to higher levels of inflammation. Research also suggests that higher consumption may increase the risk of gout, a form of inflammatory arthritis caused by a buildup of uric acid crystals in the joints.
- Energy drinks: While often grouped with sugar-sweetened beverages, energy drinks also tend to contain high levels of caffeine or other stimulants. Excessive intake may contribute to poor sleep, increased inflammation, and other factors that can indirectly affect joint health.
- Alcohol: Heavy alcohol consumption has been associated with poor bone health and an increased risk of osteoporosis. Because bones provide structural support for joints, weakened bones can impair mobility and overall musculoskeletal health.
