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If your body feels creaky, tight, or achy when you get out of bed, you’re not alone. And it’s not just because you’re getting older. “Morning stiffness is often driven by low-grade inflammation, joint immobility, or poor overnight recovery,” explains human performance and longevity expert Mark Kovacs, Ph.D, “And while lifestyle changes such as movement and hydration matter most, there are over-the-counter supplements that can offer real benefits.” Kovacs notes that supplements should, as their name suggests, supplement, not replace, healthy habits. He recommends working with a qualified health professional and testing for deficiencies first. Once you have your results, there are science-backed options that he recommends. Try adding one or two to your routine so you can rise and shine with ease.
Omega-3 Fatty Acids With EPA and DHA
Found in fish oil, these essential fatty acids are known for their powerful anti-inflammatory properties, which help counteract the chronic inflammation that can lead to stiffness and ease joint discomfort when taken regularly.
Top picks: Nordic Naturals Ultimate Omega or Thorne Super EPA
Curcumin
Curcumin has anti-inflammatory effects and may reduce joint pain and stiffness, particularly in people with mild arthritis. Kovacs suggests looking for bioavailable forms with black pepper extract (piperine) or liposomal delivery.
Top picks: Thorne Curcumin Phytosome or Curcumin Phytosome by NOW Foods
Magnesium
“Stiffness isn’t always joint-related — tight muscles can also be the culprit,” says Kovacs. Magnesium helps relax muscles and supports deeper, more restorative sleep. Glycinate is a gentle form that’s less likely to cause digestive upset.
Top pick: Pure Encapsulations Magnesium Glycinate
Collagen Peptides Type II
Collagen is a key component of joint cartilage and connective tissue. As we age, our natural collagen production declines, which can lead to achier mornings. Supplementing with hydrolyzed collagen may improve joint flexibility and reduce discomfort over time. Kovacs’ tip: Look for hydrolyzed collagen from grass-fed sources.
Top pick: Vital Proteins Collagen Peptides
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Vitamin D
Vitamin D deficiency is more common than you think, and it’s been linked to muscle aches, fatigue, and stiffness, especially in those with rheumatoid arthritis. Supplementing with D3 can help support strong bones and flexible muscles.
Top pick: NOW Foods Vitamin D-3 2000 IU
Boswellia Serrata
This herbal extract (sometimes called Indian frankincense) has been used for centuries to treat joint pain. Studies show it can reduce inflammation and improve range of motion, and it’s especially helpful for those with osteoarthritis or chronic stiffness.
Top pick: Pure Encapsulations Boswellia Extract
Methylsulfonylmethane (MSM)
MSM is a sulfur-containing compound that helps lower inflammation and improve joint comfort. It’s often found in combination supplements with glucosamine and chondroitin, making it a well-rounded choice for easing stiffness and supporting long-term joint health.
Top pick: Doctor’s Best MSM
Featured Image Credit: Johnce/ iStock
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Danielle Schlass Saliman has 24 years of experience writing and editing lifestyle content from fashion and beauty to home and money. She has worked as an Executive Editor at Woman’s World and First for Women, Assistant Editor at Working Mother Magazine, a Research Editor at InTouch Weekly Magazine and has contributed to publications such as Life & Style, Closer Magazine, The New York Post, Brides, Shape En Espanol, Rite Aid, Kmart, Sunrise Senior Living and Philadelphia Style to name a few. Danielle graduated from New York University with a Bachelor of Arts in English and then earned a Masters in Magazine Journalism from Syracuse University’s S.I. Newhouse School of Public Communications.
This article is for general informational purposes only.
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