Studies have not proven that vitamins help with joint hypermobility disorder, but some vitamins and minerals may help with certain symptoms or prevent symptoms that may come along with joint hypermobility disorder.
Joint hypermobility, also known as double joint disease or joint laxity, is a condition in which a joint moves beyond its normal range of motion.
In some cases, joint hypermobility doesn’t cause any problems. In other cases, joint hypermobility can cause symptoms like pain or injury. When these symptoms appear, a person has a joint hypermobility spectrum disorder (HSD). HSD can occur alone or in conjunction with other conditions, such as Ehlers-Danlos syndrome (EDS).
In this article, we discuss vitamins and minerals for joint hypermobility, whether collagen supplements can help, how to strengthen your joints, and when to contact your doctor.
Vitamin supplementation is not a proven treatment for hypermobility, but certain vitamins may help reduce certain symptoms or the risk of certain complications.
However, it is important to remember that hypermobility varies from person to person, and some people with HSD who also have digestive symptoms that require dietary restrictions may need individualized advice to address nutritional gaps and prevent deficiencies.
Most studies to date have focused on hypermobile EDS (hEDS) rather than HSD as a whole.
Vitamin C
Vitamin C is involved in wound healing, the production and maintenance of collagen and connective tissue, among other functions. Connective tissue holds joints together and is therefore important for joint stability.
A 2021 review of past research noted that some scientists recommend that people with hEDS take vitamin C regularly.
Vitamin D
Past studies have shown that people with hEDS tend to have low levels of vitamin D. Because vitamin D is essential for many bodily functions, experts recommend that people with hEDS take vitamin D year-round or during cooler months when there is less sunlight.
Some people with high range of motion have low bone density, and vitamin D helps with calcium absorption, supporting bone health.
Vitamin B1
Vitamin B1, or thiamine, aids in energy metabolism, and the 2021 review mentioned above says it may help support cells in people with dysautonomia, a nervous system disorder that may overlap with some hypermobility disorders.
It is unclear whether vitamin B1 is effective in people without dysautonomia.
Many minerals are also important for supporting joints and connective tissue.
calcium
There is an association between joint hypermobility and reduced bone density, so it’s especially important for people with hypermobile joints to get enough bone-strength nutrients, such as calcium.
You can get calcium from foods such as dairy products, but if this isn’t possible you can also get calcium from fortified foods or supplements – your doctor or nutritionist should advise you on this.
magnesium
Magnesium deficiency can lead to fatigue, which is a common symptom of joint hypermobility syndrome and joint hypermobility in general. Magnesium also plays a role in bone health.
Certain foods contain natural magnesium, but it’s not as abundant as other nutrients, so you may need to take a magnesium supplement to get enough.
Collagen is a protein and a major component of the body’s connective tissues. Alterations in collagen production and function can lead to joint hypermobility. This is the case in genetic disorders such as EDS and Marfan syndrome.
However, there have been no current studies to determine whether collagen supplements can help improve joint mobility, so we don’t know if they do.
Some researchers believe that for some people who exhibit hypermobility, folate deficiency may be the cause.
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However, a 2024 review of previous studies noted that not everyone with hEDS has a mutation in the MTHFR gene, and not everyone with these mutations has hypermobility.
More research is needed to confirm the relationship between folic acid and hypermobility. Currently, there is no evidence that taking folic acid reduces symptoms.
For people with hypermobile joints, strengthening the muscles and tendons around the joints may help stabilize the joint.
People can try the following:
- Emphasis on low-impact exercise such as walking, cycling, and water aerobics
- Doing activities that require slow, controlled movements, such as tai chi
- Avoid exercise that involves sudden, strenuous movements, such as swinging a bat or golf club
- Don’t overstretch
Some experts recommend using low loads for strength training.
Other things that may help improve hypermobility include:
- Maintaining good posture while sitting and standing can help reduce injuries
- Maintain a moderate weight as being too heavy puts strain on your joints
- Get enough sleep, because sleep is when your body repairs itself.
Hypermobility doesn’t always result in pain or joint dislocations. Sometimes a joint can simply become very flexible without causing any complications.
But for others, it could be part of a condition that requires medical attention and support. If you have any of the following symptoms, see your doctor:
- Frequent or persistent joint pain
- Frequent injuries
- Joint dislocation
- Loss of coordination
- Elastic, thin, fragile skin
- Malaise
- Digestive problems
While there are no vitamins that directly treat hypermobile joints, some vitamins may support joint and bone health. Getting enough nutrition can also reduce the risk of complications, such as loss of bone density, that some people with hypermobile joints experience.
Working with your doctor or nutritionist can help you understand your nutritional needs and what nutrients you need to supplement, and you may also be able to strengthen your joints through controlled, low-impact exercise like walking, cycling, or tai chi.
