Unlock Your Body’s Natural WD-40: 5 Supplements That Keep You Moving

By Dr. Alfredo Petrone, Chiropractor & Founder, Coastal Life Wellness, Downtown Vancouver

When patients lay down on my table commenting about tight hips, cranky knees, or that stiff “tension-between-the-shoulder-blades” feeling, my first approach is always the basics: quality sleep, purposeful movement, and nutrient-dense food. But some nutrients are genuinely hard to cover with diet alone. This is especially true in our rainy Vancouver climate and laptop focused lifestyles. That’s where smart, evidence-backed supplementation can tip the scales in favour of happier joints and smoother workouts.

Below are the five supplements I recommend most often for optimizing mobility, recovery, and reducing inflammation. Nothing fancy, just nutrients with solid research behind them and practical tips to get the dosage right.

1. Magnesium ― The Master Relaxer

Tight calves after a run? Low-grade back spasm after a long flight? Magnesium helps muscles contract and, more importantly, let go. The reason magnesium is likely low in most of us is because of the quality of soil that is used to grow our produce. Higher dietary magnesium is linked to greater muscle mass and strength in older adults, and even a reduction in frailty risk.

How much? Most adults fall 100–150 mg short daily. Aim for 300–400 mg magnesium from a glycinate or citrate form taken with dinner (it can make you pleasantly sleepy).

2. Vitamin D3 ― Sunshine in a Softgel

Here on the Wets Coast, many of us spend October to April devoid of UVB rays strong enough to make vitamin D. Sub-optimal levels correlate with higher musculoskeletal pain scores, even if trial results are mixed on outright pain relief.

How much? Check your blood levels if you can; otherwise 2,000–3,000 IU daily is a safe maintenance range. If you are very physically active you could get away with even more. Pair it with a little fat (e.g., breakfast eggs) for absorption.

3. Omega-3 Fish Oil ― Nature’s Joint Lube

EPA and DHA from cold-water fish dial down inflammatory cytokines that can make arthritic joints throb. A 2023 meta-analysis of nine RCTs showed fish-oil users reported significantly less arthritis pain and better joint function than placebo. Omega-3 has so many benefits for our nervous system and brains as well!

How much? Look for 1.5–2 g combined EPA + DHA daily. If you're worried about a fishy burp, try keeping the bottle in the freezer.

4. Curcumin (Turmeric Extract) ― Gold for Achy Knees

Standardized curcumin (the bright yellow compound in turmeric) rivals over-the-counter NSAIDs for knee osteoarthritis pain in several head-to-head trials—without the potential stomach-lining damage. Reviews show meaningful drops in pain and inflammatory markers.

How much? 500–1,000 mg curcumin with piperine (black-pepper extract) or in a phytosomal form, taken twice daily with food.

5. Collagen Peptides ― Building Blocks for Cartilage

Hydrolyzed collagen supplies amino acids (especially glycine and proline) used to repair cartilage, ligaments, and even the tiny fibrocartilage rings in your spine. A 2025 systematic review highlighted improved joint function and reduced pain, particularly when combined with resistance training.

How much? 10–15 g daily (one scoop in coffee or a smoothie). Consistency matters—you’re literally fuelling collagen turnover.

How to Plug These In Without Creating a Pharmacy Shelf

1. Audit your diet and bloodwork first.  Ideally, if you can get bloodwork done, this would be a great first step. If not and if you’re indoorsy, tackle vitamin D; if you cramp at night, start with magnesium.

2. Buy third-party-tested brands.  This is really where I can help. Supplements have much looser regulation and you want to be sure you are getting what the label says you're getting.

3. Layer with lifestyle.  Supplements amplify the gains you make from chiropractic care, targeted massage, and movement. They do NOT replace them.

4. Check for medication interactions.  Omega-3s and curcumin can thin blood slightly; if you’re on anticoagulants, get clearance first or discuss with your pharmacist.

I’ve just connected the clinic with Fullscript which works directly with Jane App. I can now recommend and send professional-grade supplements straight from your chart to your inbox with only a couple of clicks. This integration gives us access to Fullscript’s catalog of clinic-only brands, all third-party tested and batch verified, the same high-quality products I trust for myself and my own family. When you order through my Fullscript link, you automatically receive a 10% discount on every purchase, and refills can be shipped right to your door. I'm very excited to now be able to offer this without having to start an in-house pharmacy of supplements.

Dr. Alfredo is a health enthusiast who’s goal is to help people and families live healthier, happier lives. My philosophy on health is simple - our body’s have the amazing ability and potential to self-adapt, self-regulate and THRIVE in this world.

Keywords: magnesium supplement, vitamin D3 capsules, omega-3 fish oil, curcumin turmeric extract, collagen peptides, joint pain relief, reduce inflammation, mobility supplements, chiropractor Vancouver, Coastal Life Wellness, registered massage therapist Vancouver