What to drink to strengthen your knees? A nutritional guide

October 9, 2025 •

4 min read

Approximately 15% of adults experience knee pain, often linked to conditions like osteoarthritis. To help manage symptoms and improve joint resilience, certain nutritional choices, including what you drink, can play a significant role. Choosing the right beverages that are rich in anti-inflammatory compounds, collagen precursors, and essential minerals can help strengthen your knees and promote overall joint health.

Quick Summary

This guide covers the best beverages for strengthening knee health, focusing on the importance of proper hydration, anti-inflammatory properties, and key nutrients. It details the benefits of water, green tea, turmeric milk, bone broth, and specific juices, while also highlighting drinks to avoid and complementing strategies for joint support.

Key Points

Prioritize Hydration: Water is essential for maintaining synovial fluid, which lubricates your joints and cushions your knees to reduce friction and pain.
Sip on Green Tea: This beverage contains EGCG, a powerful antioxidant that helps reduce inflammation and may protect cartilage from damage.
Enjoy Turmeric Milk: The curcumin in turmeric has potent anti-inflammatory effects, which can help alleviate joint pain and stiffness.
Consider Tart Cherry Juice: Rich in anthocyanins, tart cherry juice can combat inflammation and may provide relief for those with osteoarthritis and gout.
Try Bone Broth: This natural source of collagen and glucosamine provides essential building blocks for repairing and maintaining connective tissues in your knees.
Blend an Omega-3 Smoothie: Incorporating foods like flaxseeds and walnuts into a smoothie provides anti-inflammatory omega-3 fatty acids that support overall joint health.
Limit Inflammatory Beverages: Reduce your intake of sugary drinks, excessive alcohol, and large amounts of caffeine, which can increase inflammation and hinder joint health.
Support with a Balanced Diet: Combining joint-friendly beverages with a diet rich in fruits, vegetables, and healthy fats is the most effective approach.

Hydration: The Foundation of Joint Health

At the core of any strategy for joint health is adequate hydration, and water is the ultimate fluid for this purpose. The cartilage that cushions your knees is comprised of up to 80% water and relies on proper hydration to remain pliable and effective. The synovial fluid, a thick, gel-like substance that lubricates the joints, is also primarily water-based. When you are dehydrated, the viscosity of this fluid decreases, leading to increased friction and potential joint pain.

To ensure your joints are properly cushioned and lubricated, aim for at least eight to ten glasses of water daily, adjusting for activity level and climate. Drinking water consistently throughout the day is more effective than consuming large amounts at once.

Anti-Inflammatory Elixirs

Chronic inflammation is a primary culprit behind joint pain and conditions like osteoarthritis. Anti-inflammatory beverages can help manage this by reducing inflammatory markers in the body.

Green Tea

Green tea is rich in polyphenols, particularly a potent antioxidant called epigallocatechin-3-gallate (EGCG). EGCG has been shown to protect against cell damage and may help preserve cartilage and bone. Some research suggests that regular consumption of green tea can help lower inflammation and slow down cartilage breakdown.

Turmeric Milk (Golden Milk)

This traditional Ayurvedic beverage, made by mixing turmeric with warm milk and other spices, harnesses the power of curcumin. Curcumin is the active compound in turmeric with strong antioxidant and anti-inflammatory properties. Adding a pinch of black pepper helps enhance the absorption of curcumin. Regular consumption may help reduce joint pain and stiffness associated with arthritis.

Tart Cherry Juice

Tart cherries contain compounds called anthocyanins, which have powerful anti-inflammatory effects. Studies on individuals with osteoarthritis have shown that drinking tart cherry juice can lead to improved pain relief and physical function. It may also help prevent painful gout flares by lowering uric acid levels. However, it's essential to opt for 100% tart cherry juice without added sugars to maximize benefits while minimizing calorie intake.

Drinks Rich in Joint-Supporting Nutrients

Beyond fighting inflammation, certain drinks provide the building blocks necessary for repairing and maintaining cartilage and connective tissues.

Bone Broth

Made by simmering animal bones for an extended period, bone broth is a natural source of collagen, glucosamine, and chondroitin sulfate. Collagen is a structural protein vital for healthy cartilage, tendons, and ligaments. While more research is needed to confirm the direct benefits of bone broth, it provides the raw materials your body uses for joint repair and can help you stay hydrated.

Omega-3 Rich Smoothies

Incorporating omega-3 fatty acids into your diet is crucial for reducing inflammation and supporting joint health. Blending a smoothie with omega-3-rich ingredients is a delicious and effective way to get these fats. Consider adding:

Flaxseeds
Chia seeds
Walnuts
Almond milk or other omega-3 fortified milks

Comparison of Joint-Strengthening Beverages


Drink	Primary Benefits	Key Nutrients	Best For	Considerations
Water	Lubrication, Cushioning	H2O	Everyday Hydration	Foundational for all joint functions.
Green Tea	Anti-inflammatory, Cartilage Protection	EGCG, Antioxidants	Anti-inflammatory Support	Contains caffeine; opt for decaf if sensitive.
Turmeric Milk	Anti-inflammatory, Pain Relief	Curcumin	Chronic Inflammation	Add black pepper for better absorption.
Tart Cherry Juice	Anti-inflammatory, Reduced Joint Pain	Anthocyanins	Osteoarthritis, Gout Relief	High in natural sugars; drink in moderation.
Bone Broth	Provides Building Blocks	Collagen, Glucosamine	Cartilage Repair	Best to make homemade or buy high-quality broth.
Omega-3 Smoothies	Anti-inflammatory, Lubrication	Omega-3s	Overall Joint Health	Customizable with other fruits and veggies.

Drinks to Limit or Avoid

Just as some beverages can help, others can exacerbate joint inflammation and pain. It's wise to limit or avoid:

Sugary drinks: Sodas and high-sugar juices contribute to inflammation and weight gain, which puts extra stress on the knees.
Excessive alcohol: Can lead to dehydration and increase inflammation.
Excessive caffeine: While coffee has antioxidants, excessive caffeine can lead to dehydration and may worsen some arthritis symptoms.

Complementing Your Diet

Drinking the right beverages is an excellent start, but a holistic approach yields the best results. Regular, low-impact exercise, such as swimming or cycling, helps strengthen the muscles around the knee and improves joint stability. Pairing your drinks with a diet rich in fruits, vegetables, and healthy fats will further enhance their benefits. For serious or persistent pain, consulting with a healthcare professional is always recommended.

Conclusion

Making conscious decisions about what you drink can significantly impact the health and strength of your knees. From the simple yet crucial role of water in lubrication to the powerful anti-inflammatory effects of green tea, turmeric milk, and tart cherry juice, a variety of beverages can support your joints. Combining these drinks with a balanced diet and regular exercise is a proactive and effective strategy for anyone looking to maintain healthy, resilient knees for years to come.

Arthritis Foundation

Frequently Asked Questions

While drinking water is a vital part of maintaining joint health by keeping cartilage and synovial fluid properly hydrated, it may not be a complete solution for knee pain. Proper hydration reduces friction, but addressing underlying conditions like osteoarthritis may require a broader approach, including diet, exercise, and medical consultation.

Some studies have shown positive effects with participants drinking two 8-ounce bottles of tart cherry juice daily over a few weeks, but it's important to choose varieties without added sugar. Consult a doctor or dietitian, especially if you have a condition like diabetes, due to its natural sugar content.

Collagen supplements provide amino acids that are crucial for rebuilding and repairing cartilage. While evidence is mixed, some studies suggest that hydrolyzed collagen may help reduce joint pain and improve mobility over time. For best results, pair supplements with a diet rich in Vitamin C, which aids in natural collagen production.

A popular method is making 'golden milk' with warm milk, turmeric, ginger, and black pepper. Consuming turmeric with black pepper and a source of healthy fat, like coconut oil, significantly enhances the absorption of its active compound, curcumin, maximizing its anti-inflammatory effects.

Not necessarily. While excessive caffeine can be dehydrating, coffee also contains anti-inflammatory polyphenols. Most experts suggest moderation—one to two cups per day—is acceptable for those with joint pain, but it is best to monitor your individual reaction.

A nutrient-packed smoothie can include anti-inflammatory foods like spinach, berries, and ginger, along with a source of omega-3s such as flax or chia seeds. Adding yogurt or kefir can also boost probiotics and provide beneficial calcium.

Besides anti-inflammatory compounds, look for drinks that provide vitamins D and K, and calcium, which are crucial for maintaining bone strength. Many milks and yogurts are fortified with these nutrients. Vitamin C is also important for collagen production.