Research has not proven that vitamins treat hypermobile joints. However, some vitamins and minerals may be beneficial for certain symptoms or help prevent conditions that can occur alongside it.
Joint hypermobility, also known as double-jointedness or joint laxity, is when joints move beyond their typical range of motion.
In some cases, hypermobility does not lead to any problems. Other times, hypermobile joints can cause symptoms such as pain or injuries. When this occurs, a person has hypermobility spectrum disorder (HSD). HSD can occur alone or with other conditions, such as Ehlers-Danlos syndrome (EDS).
This article discusses vitamins and minerals for hypermobility, whether collagen supplements help, how to strengthen joints, and when to contact a doctor.
While vitamin supplementation is not a proven treatment for hypermobility, certain vitamins may help reduce certain symptoms or the risk of certain complications.
However, it is worth noting that hypermobility varies from person to person. Some people with HSD who also have digestive symptoms that limit their diet may need tailored advice to fill nutritional gaps and help prevent deficiencies.
Most of the research to date also focuses on hypermobile EDS (hEDS) rather than HSD as a whole.
Vitamin C
Vitamin C plays a role in wound healing, the production and upkeep of collagen and connective tissue, and other functions. Since connective tissue holds joints together, this is important for joint stability.
A 2021 review of previous research notes that some scientists recommend people with hEDS take vitamin C regularly.
Vitamin D
According to past research, those with hEDS tend to have low vitamin D levels. As vitamin D is essential for many bodily functions, experts recommend that those with hEDS take vitamin D, either year-round or in the colder months when there is less sunshine.
Some people with hypermobile joints may also experience low bone density. Vitamin D plays a role in calcium absorption, which supports bone health.
Vitamin B1
Vitamin B1, or thiamine, aids with energy metabolism. The 2021 review noted above states that vitamin B1 may help support cells in people who experience dysautonomia, a nervous system disorder that can overlap with some hypermobility disorders.
It is unclear whether vitamin B1 would help people who do not experience dysautonomia.
Many minerals are also important for supporting the joints and connective tissue.
Calcium
There is an association between joint hypermobility and low bone density. Therefore, it is especially important for people with hypermobility to get enough of the nutrients that support bone strength, such as calcium.
People can obtain calcium from foods such as dairy products. However, if this is not possible, people can also get calcium from fortified foods or supplements. A doctor or dietitian can advise on this.
Magnesium
Magnesium deficiency can cause fatigue, which is a common symptom of hEDS and hypermobility more generally. Magnesium also plays a role in bone health.
Certain foods naturally contain magnesium, but it is not as abundant in food as some other nutrients. Some may need to take a magnesium supplement to get enough of it.
Collagen is a type of protein and a main component of the body’s connective tissues. Sometimes, changes 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 are currently no studies on whether collagen supplements could help with hypermobility. As a result, there is no way to tell whether it has any effect.
Some researchers believe that, for a subset of people with hypermobility, a folate deficiency could be a cause.
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However, a 2024 review of previous research notes that not everyone with hEDS has a variation in the MTHFR gene, and not everyone with these variations has hypermobility.
More research is necessary to be certain about the link between folate and hypermobility. There is currently no evidence that taking folate would reduce any symptoms.
For those with hypermobile joints, strengthening the muscles and tendons around the joints may help keep them stable.
A person can try:
- focusing on low impact forms of exercise, such as walking, cycling, or water aerobics
- performing activities that require controlled, slow movements, such as tai chi
- avoiding exercise that involves sudden or intense movements, such as swinging a bat or golf club
- avoiding stretching too much
For strengthening exercises, some experts recommend using low loads. However, it is
Other things that may help with hypermobility include:
- maintaining a suitable posture when sitting or standing, as this can reduce injuries
- maintaining a moderate weight, as a higher body weight can put pressure on joints
- getting enough sleep, as this is when the body repairs itself
Hypermobility does not always cause negative symptoms, such as pain or joint dislocations. For some, it simply causes very flexible joints with no complications.
However, for others, it can be part of a condition that requires medical treatment or support. A person should speak with a doctor if they experience symptoms such as:
- frequent or persistent joint pain
- frequent injuries
- joint dislocations
- impaired coordination
- skin that is stretchy, thin, or fragile
- fatigue
- problems with digestion
While no vitamins directly treat hypermobile joints, some may help support the health of the joints and bones. Getting adequate nutrition may also help lower the risk of complications that some people with hypermobility experience, such as lower bone density.
People can speak with a doctor or dietitian to understand what nutrients they need and which ones they may need to supplement. It may also be possible to strengthen the joints with low impact, controlled exercises, such as walking, cycling, or tai chi.