The honest supplement sheet
The one-page version of our guide — print it, take it to the pharmacy, buy wherever you like. We sell nothing.
| What | What the evidence says | Practical note | |
|---|---|---|---|
| 🟢 | Collagen peptides + vitamin C | Modest pain relief in knee osteoarthritis (2023 meta-analysis); vitamin C has the authorized claim for normal collagen formation | 10 g/day, expect 3+ months; pair with vitamin C |
| 🟢 | Protein (incl. whey) | Strong evidence for muscle recovery and maintenance, especially over 60 | Food first; supplement if intake is low |
| 🟢 | Creatine monohydrate | Strong evidence for strength and recovery; growing evidence in older adults | 3–5 g/day; the cheap monohydrate form is the studied one |
| 🟢 | Vitamin D | Strong for correcting a measured deficiency (bone & muscle) — not a pain cure | Test first; supplement if your doctor confirms a deficiency |
| 🟢 | Magnesium | Authorized claims for muscle function and tiredness; cramp evidence is mixed | Food first (nuts, greens, legumes); ≤250 mg/day from supplements |
| 🟡 | Curcumin / Boswellia | Better than placebo for knee OA pain in meta-analyses; study quality low | A lower-GI-risk option to discuss with your doctor |
| 🔴 | Glucosamine + chondroitin | ACR 2019 and OARSI 2019 guidelines strongly recommend against; no authorized EU claim | Save your money; if already taking it, talk to your doctor first |
| 🔴 | MSM | Thin, low-quality evidence | Save your money |
Informational content, not medical advice. Talk to your doctor or pharmacist before starting anything — especially with medications, in pregnancy, or with existing conditions. Supplements never replace diagnosis or treatment.
Scan for the full cited guide with sources
Supplements for joints and back pain: an osteopath’s honest guide
Dott. Marco Perra · Via Pietro Maroncelli 8, 07026 Olbia (SS) · +39 347 879 7772 · marcoperraosteopata.it