Every claim on our pages points to a source. Here are all 19, grouped by the question they answer, with a plain-English summary of what each one found.
As we age, the cells that maintain cartilage change: they age themselves and their mitochondria work less well, which makes joints more prone to osteoarthritis.
Wakale et al. · Aging and Disease, 2023· doi:10.14336/ad.2022.0831Faulty mitochondria in cartilage cells contribute to cartilage breakdown, through more oxidative stress, more inflammation and fewer new mitochondria.
Fernández-Moreno, Rego-Pérez & Blanco · Current Opinion in Rheumatology, 2022· doi:10.1097/bor.0000000000000855Mitochondrial dysfunction in cartilage cells is described as a hallmark of cartilage breakdown, and making new mitochondria as a possible target.
Blanco & Fernández-Moreno · Osteoarthritis and Cartilage, 2020· doi:10.1016/j.joca.2020.03.018Osteoarthritis is not just wear: chronic, low-grade inflammation drives many of the changes in the joint.
Robinson et al. · Nature Reviews Rheumatology, 2016· doi:10.1038/nrrheum.2016.136AMPK senses when a cell is low on energy, switches it to producing more, and helps keep its mitochondria healthy.
Herzig & Shaw · Nature Reviews Molecular Cell Biology, 2018· doi:10.1038/nrm.2017.95AMPK activity was lower in cartilage with osteoarthritis. Switching AMPK on reduced the cartilage-breakdown response.
Terkeltaub et al. · Arthritis & Rheumatism, 2011· doi:10.1002/art.30333Amla extract switched on AMPK, increased the number of mitochondria, strengthened antioxidant defences and protected cells against oxidative stress.
Yamamoto et al. · Oxidative Medicine and Cellular Longevity, 2016· doi:10.1155/2016/1735841Amla extract activated AMPK and increased the cells’ uptake of glucose, their fuel.
Li et al. · BMC Complementary Medicine and Therapies, 2024· doi:10.1186/s12906-024-04592-1Amla extracts blocked enzymes that break down cartilage and protected cartilage tissue from people with osteoarthritis.
Sumantran et al. · Evidence-Based Complementary and Alternative Medicine, 2008· doi:10.1093/ecam/nem030Amla has a long-standing place in Ayurveda and is rich in polyphenols such as gallic acid, ellagic acid and tannins.
Variya, Bakrania & Patel · Pharmacological Research, 2016· doi:10.1016/j.phrs.2016.06.013Over 24 weeks, glucosamine and chondroitin were not significantly better than a dummy pill for knee pain in the group as a whole.
Clegg et al. · New England Journal of Medicine, 2006· doi:10.1056/nejmoa052771Compared with a dummy pill, glucosamine and chondroitin made no clinically relevant difference to joint pain.
Wandel et al. · BMJ, 2010· doi:10.1136/bmj.c4675NICE advises doctors not to offer glucosamine, explaining there is no strong evidence of benefit.
National Institute for Health and Care Excellence, 2022· nice.org.uk/guidance/ng226500 mg of amla extract twice a day (1000 mg daily) for 12 weeks was well tolerated, with no significant changes in blood safety tests.
Usharani, Fatima & Muralidhar · Diabetes, Metabolic Syndrome and Obesity, 2013· doi:10.2147/dmso.s46341Up to 1000 mg of amla extract daily for 12 weeks: all 59 participants completed the study, and all treatments were well tolerated.
Usharani, Merugu & Nutalapati · BMC Complementary and Alternative Medicine, 2019· doi:10.1186/s12906-019-2509-5Amla extract reduced blood clotting, also when taken with clopidogrel or aspirin. That’s why we ask you to check with your GP or pharmacist first.
Fatima, Pingali & Muralidhar · Phytomedicine, 2014· doi:10.1016/j.phymed.2013.10.024Amla powder lowered blood sugar in healthy people and people with type 2 diabetes. If you take diabetes medication, check with your GP first.
Akhtar et al. · International Journal of Food Sciences and Nutrition, 2011· doi:10.3109/09637486.2011.560565On its own, curcumin was barely absorbed. With piperine from black pepper, absorption in people rose by 2000%.
Shoba et al. · Planta Medica, 1998· doi:10.1055/s-2006-957450Adding piperine is one way to improve curcumin absorption. If you take any medicine, talk to your doctor before using herbal products.
National Center for Complementary and Integrative Health, updated 2025· nccih.nih.gov/health/turmericFood supplements are not intended to diagnose, treat, cure or prevent any disease. This page is for information only and is not medical advice. Speak to your GP or pharmacist before starting a supplement if you take medication.
