A concrete guy named Rick cornered me at a trade show in Vegas. Looked like he’d been poured himself.
“You write about health stuff,” he said. “Tell me the truth. Is any of this supplement garbage real, or is it all marketing?”
He had a point. The supplement industry is full of overhyped nonsense.
But buried under the noise, some things actually work. Here’s what the research says—and what matters for guys like Rick.
Glucosamine and chondroitin
The granddaddy of joint supplements. Been around since the 1960s. Rick had tried it. “Did nothing.”
Here’s the reality: Results are mixed. A major review of 54 studies found it works about as well as placebo for most people. But—and this is important—it works better for people with moderate to severe pain than for people with mild pain.
The catch? It takes 6-8 weeks to notice anything. Most guys quit after two.
Rick’s mistake: He bought the cheapest bottle he could find. Quality matters. Look for glucosamine sulfate, not glucosamine HCl. The sulfate form is what the research is based on.
Fish oil (Omega-3s)
This one has real evidence. Multiple studies show EPA and DHA—the omega-3s in fish oil—reduce inflammation markers and joint pain.
One study followed people with rheumatoid arthritis. After 12 weeks of high-dose fish oil, morning stiffness dropped by 40%.
For tradesmen dealing with chronic inflammation from repetitive stress? It’s one of the few supplements worth the money.
Turmeric/Curcumin
The new darling of joint health. And for once, the hype isn’t entirely wrong.
Curcumin—the active compound in turmeric—has been studied extensively. It inhibits inflammatory enzymes. One meta-analysis found it worked as well as ibuprofen for knee pain.
The problem: Absorption. Curcumin by itself is barely absorbed. It needs piperine (black pepper extract) or fat to actually get into your bloodstream.
Rick had been taking plain turmeric from the grocery store. Useless. Look for curcumin with piperine, or use liposomal formulations.
Collagen peptides
The newest player. Early research is promising—collagen may help rebuild cartilage. But the studies are small and industry-funded.
Worth trying? Maybe. Worth banking on? Not yet.
What Rick does now
He takes fish oil daily. Turmeric with piperine when his knees flare up. He skips glucosamine—never noticed a difference.
Companies like Built Daily Supply are making formulas that combine the things with actual research behind them. Saves you from buying ten different bottles.
The bottom line
Most joint supplements are overpriced placebos. But fish oil and turmeric have enough evidence to be worth your money.
The rest? Save your cash for better knee pads.