How can you increase synovial fluid?
This is a very interesting question; increasing synovial fluid would be a very good way to promote good joint health over the long-term. It would also help decrease joint pain, stiffness, and aches in the short-term.
When you consider how many of the best joint supplements contain ingredients which promote synovial fluid formation, it’s clear that this is a very important aspect of joint health.
What are the most effective ways to increase synovial fluid? Are supplements effective for increasing your synovial fluid? What even is synovial fluid?
Let’s dig a little deeper into this topic and find out!
What is synovial fluid?
Synovial fluid, also known as synovia, is a viscous fluid found in the cavities of synovial joints. It has a thick consistency similar to egg whites. The principal role of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement. In other words, synovial fluid stops your cartilage eroding by acting as a medium which reduces friction.
It should be obvious then why increasing your synovial fluid production is so important for joint health, and why so many good joint supplements provide ingredients to increase it.
So what supplements increase synovial fluid?
Supplements to increase synovial fluid
At the time of writing, we are only aware of one supplement capable of promoting synovial fluid production, and that is glucosamine.
Glucosamine is an amino sugar. It is a key structural component of many connective tissues. Fortunately for us, it also happens to be a primary component of your synovial fluid!
Studies have shown that supplementing with glucosamine can stimulate synovial fluid production. This in turn helps lubricate and protect your cartiage from general wear-and-tear (as well as impact damage).
We recommend using a highly bio-available form of glucosamine; ideally, you’d use glucosamine sulfate. You don’t want to skimp on this stuff – the top joint supplements will provide 400mg or more of glucosamine sulfate per serving. This is the right dose to stimulate synovial fluid production over many weeks and months.
Can food stimulate synovial fluid production?
Unfortunately, there doesn’t seem to be any other natural way of stimulating synovial fluid production. No foods can trigger synovial fluid synthesis, and there are no common foods rich in glucosamine. Some people claim that eating foods high in collagen – such as shrimp and crab – will promote connective tissue growth, including synovial fluid. But we have seen no evidence showing that this effect happens when eating any foods, and few people are eager to eat a lot of shrimp shells!
That’s why we recommend using a high-spec joint supplement to replenish synovial fluid.
Bottom line: How to increase synovial fluid
You can increase synovial fluid, but you need supplements to do it. Supplementing with glucosamine has been found to be effective for promoting the production of synovial fluid. This process takes time of course; you need to use a high quality glucosamine supplement for several months to see dramatic improvements in synovial fluid density.