Top 5 Studied Nutrients for Muscles and Joints

1. Marine Collagen Peptides

Structural support for connective tissue, cartilage and recovery

Collagen is a structural protein that forms the basis of the body's connective tissue -- including cartilage, tendons, ligaments, bones and muscles.

It plays a central role in the biomechanics of the body by providing both strength and flexibility in tissue. With increasing age, the body's endogenous collagen production decreases markedly, which is a major contributor to stiffness, impaired joint function and slower recovery under physical exertion.

Supplements with marine collagen peptides have been shown to be particularly effective due to their high bioavailability and small molecule size. When collagen is hydrolyzed -- that is, broken down into smaller peptide chains -- it can be more easily absorbed in the gut and transported to tissues where it is used as a substrate in collagen synthesis.

What particularly distinguishes marine collagen peptides is their low molecular weight. The most bioactive forms have an average molecular size of under 3 kDa (kilodaltons), which is optimal for absorption via the small intestine.

Studies show that these peptides are quickly found in the blood after ingestion and can be taken up by fibroblasts and chondrocytes -- cells responsible for building cartilage and connective tissue.

Several placebo-controlled studies have shown that daily intake of hydrolyzed collagen for 8—12 weeks can:

• Reduce joint pain during activity
• Improve mobility and walking capacity
• Stimulate the body's own collagen synthesis
• Reduce the breakdown of cartilage tissue

One of the most cited studies in the field, conducted by Clark et al. (2008), showed significantly improved joint function and reduced pain in athletes with activity-related joint disorders after 24 weeks of collagen peptides intake.

Achieving therapeutic efficacy requires consistent daily intake and a molecular weight below 5 kDa — ideally <3 kDa — to ensure adequate absorption and bioactivity in target tissue.

References:

• Clark KL et al. (2008). “24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.” Current Medical Research and Opinion.
• Iwai K et al. (2005). “Identification of food-derived collagen peptides in human blood after oral ingestion of gelatin hydrolysates.” Journal of Agricultural and Food Chemistry.
• Zague V. (2008). “A new view concerning the effects of collagen hydrolysate intake on skin properties.” Archives of Dermatological Research.

2. MSM (methylsulfonylmethane)

Support for cartilage, sulfur balance and low-grade inflammation of joints and muscles

MSM is a naturally occurring organic sulfur compound found in small amounts in fresh foods such as fruits, vegetables, and unpasteurized milk. In the body, sulfur serves as a crucial building block in the production of structural proteins such as collagen, keratin and elastin — substances that are central to the strength and elasticity of cartilage, muscles, tendons and ligaments.

In addition to its structural role, the MSM has shown anti-inflammatory and antioxidant properties, which makes it particularly interesting in the field of joint health and muscular recovery. The mechanism is thought to involve inhibition of pro-inflammatory cytokines (such as TNF-α and IL-6), as well as increased capacity to neutralize free radicals that arise from physical strain, oxidative stress, or aging.

In clinical studies, MSM has been shown to be able to:

• Reduce stiffness and pain in individuals with osteoarthritis and joint-related disorders
• Improve physical function and walking capacity
• Reduce DOMS (Delayed Onset Muscle Soreness) after training
• Strengthening the effect of other joint-supporting substances, especially collagen and vitamin C

In a placebo-controlled double-blind study of 50 participants with osteoarthritis of the knee joint, Kim et al. (2006) showed that taking 6 grams of MSM daily for 12 weeks produced a significant reduction in pain, swelling, and stiffness compared to placebo. Similar results have been repeated in several meta-analyses.

An important advantage of MSM is its synergistic effect with other nutrients: MSM helps the body use sulfur in collagen production, and in combination with vitamin C improves absorption and tissue repair further.

MSM is well tolerated even in higher doses (up to 4—6 grams daily), and is therefore a suitable supplement for both elderly individuals, athletes and those with recurrent stiffness or stress-related aches.

References:

• Kim LS, Axelrod LJ, Howard P, Buratovich N, Waters RF. (2006). “Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial.” Osteoarthritis and Cartilage.
• Debbi EM et al. (2011). “Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study.” BMC Complementary and Alternative Medicine.
• Butawan M et al. (2017). “Methylsulfonylmethane: Applications and safety of a novel dietary supplement.” Nutrients.

3. Magnesium bisglycinate

Bioavailable form for muscle relaxation, recovery and nervous system

Magnesium is one of the body's most critical minerals — necessary for over 300 enzymatic reactions, including energy production, muscle contraction and nerve signaling. An inadequate intake can lead to symptoms such as cramping, tense muscles, stiffness and decreased ability to recover.

But it's not just the amount of magnesium that matters. shape determines how well the body can absorb and use it. Magnesium bisglycinate is a chelated form where magnesium is bound to the amino acid glycine. It provides a very high bioavailability, which means that a greater proportion is absorbed in the intestine without producing gastric side effects that some other forms (e.g. oxide or citrate) can cause.

Research indicates that magnesium bisglycinate:

• Reduces muscle tension and nerve irritation
• Has calming effect on the nervous system, which can improve sleep and recovery
• Contributes to normal muscle function even during physical or mental stress
• Especially suitable for individuals with sensitive stomachs or high exercise loads

According to review articles from, among others Nutrients and Open Heart Magnesium deficiency is more common than many people think, especially among women over 40, people who exercise a lot, drink a lot of coffee or live under high stress.

Reference:
DiNicolantonio JJ et al. (2018). “Magnesium deficiency: a root cause of cardiovascular disease and a public health crisis.” Open Heart.
Walker AF et al. (2003). “Mg chelate (bisglycinate) shows better bioavailability and tolerability than Mg oxide.” Magnesium Research.

4. Boswellia serrata

Clinically documented plant extract for inflammation, pain and joint mobility

Boswellia serrata, also known as Indian olibanum, is a herbal extract with a long tradition in Ayurvedic and traditional medicine. The active substances of boswellia — mainly boswelliacids — has over the past two decades been the subject of extensive research on low-grade inflammation and joint problems.

The boswellia acids act by inhibiting the enzyme 5-lipoxygenase (5-LOX), which reduces the production of leukotrienes — inflammatory mediators that are centrally involved in cartilage breakdown and increased joint stiffness. Unlike many NSAIDs, boswellia does not affect COX-1/COX-2 to the same degree, making it a plant-based alternative with a good safety profile for long-term use.

Several randomized double-blind studies have shown that boswellia extract can provide:

• Reduced joint pain and stiffness in osteoarthritis
• Improved walking capacity and joint mobility
• Reduced swelling in stressed joints
• Increased function in daily movements and exercise

In a study by Kimmatkar et al. (2003), participants with knee osteoarthritis showed significant improvement in joint function after eight weeks of intake of 1000 mg of standardized boswellia extract daily. Similar results have been demonstrated in studies on physically active people with overstrained knees and backs.

The effect of boswellia becomes most evident after daily intake for 4—8 weeks. In many cases, it is used as a supplement to collagen, MSM or hyaluronic acid, thus enhancing the overall support for joint mobility and tissue recovery.

Boswellia is well tolerated and has been shown in studies to have a low risk of side effects — making it a suitable option even for long-term use in people with sensitivity to traditional anti-inflammatory drugs.

To ensure the effect, it is important to choose standardized extracts with documented content of AKBA (acetyl-11-keto-β-boswellic acid), which is the most potent anti-inflammatory component of boswellia.

References:

• Kimmatkar N et al. (2003). “Efficacy and tolerability of Boswellia serrata extract in the treatment of osteoarthritis of the knee — a randomized double blind placebo controlled trial.” Phytomedicine.
• Sengupta K et al. (2008). “A double blind, randomized, placebo-controlled study of the efficacy and safety of 5-Loxin for the treatment of osteoarthritis of the knee.” Arthritis Research & Therapy.
• Ammon H.P. (2016). “Boswellic acids and their role in chronic inflammatory diseases.” Advances in Experimental Medicine and Biology.

5. Ginger extract

Herbal anti-inflammatory and antioxidant support for mobility and recovery

Ginger has been used for thousands of years as a traditional medicinal plant for stomach upset, circulatory problems and joint pain. Modern research has identified several bioactive components in ginger — in particular gingerols and Shogaols — which has been shown to have anti-inflammatory and antioxidant properties.

These substances, among other things, inhibit the enzyme cyclooxygenase-2 (COX-2), which reduces the production of prostaglandins — neurotransmitters that drive inflammation and pain during, for example, overexertion or aging in joint tissue.

Clinical studies have shown that ginger extract can:

• Reduce joint stiffness, especially when moving in the morning
• Reduce exercise-related muscle pain (DOMS)
• Improve function and mobility in low-grade inflammation
• Protect tissue against oxidative stress, which is especially relevant during physical activity

In a placebo-controlled study published in Journal of Pain (Black et al., 2010), participants who took ginger daily for 11 days showed significantly less muscle pain after eccentric exercise compared to placebo group.

Other studies have also shown improved function in people with joint-related disorders, especially with daily intake of standardized extracts with 250—1000 mg of active gingerols.

Ginger also works synergistically with other anti-inflammatory plant extracts such as boswellia and curcumin, and is well suited as a natural supplement for people with active lifestyles, recurrent exercise pain or age-related stiffness.

References:

• Black CD et al. (2010). “Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise.” Journal of Pain.
• Altman RD, Marcussen K.C. (2001). “Effects of a ginger extract on knee pain in patients with osteoarthritis.” Arthritis and Rheumatism.
• Daily JW et al. (2015). “Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials.” Pain Medicine.

A complete solution that lasts

The research is clear: single substances can produce an effect, but it is the whole -- and the consequence -- that determines the outcome. The body functions as a network, not as separate parts. Therefore, a compound solution is required in which each ingredient supports the others.

Relivo is a Swedish-developed, complete nutritional supplement that combines 38 ingredients — including all of the substances above — in a single daily dose. It is developed by Swedish scientists and nutritionists, produced in Sweden and free from unnecessary additives, dyes or sweeteners.

The goal is simple: to give your body what it needs, every day — without the hassle of pills and capsules.