Boswellia
sootheBoswellia serrata resin · 65% boswellic acidsFrankincense resin, used for centuries. Its lead acid, AKBA, has been studied against MMP13 in cells and animals, and boswellia is the only active here with human trials on cartilage markers.
- Placebo-controlled trial of a standardised boswellia extract: better knee function, MRI cartilage volume and thickness up, and collagen breakdown markers down. (Human trial)Kumar 2025
- 90-day trial of boswellia with celery seed: collagen breakdown markers fell and collagen-building markers rose against placebo. (Human trial)Vaidya 2025
- 90-day placebo-controlled trial of a boswellia extract: less knee discomfort, better function, and lower MMP-3 in joint fluid. (Human trial)Sengupta 2008
- AKBA, the lead boswellic acid, suppressed MMP13, calmed inflammatory signalling and protected cartilage in rats. (Animal)Abo-Zalam 2025
- A boswellia extract protected the cartilage matrix in rats by turning down matrix metalloproteinases. (Animal)Shin 2022
Curcumin
sootheCurcuma longa root · 95% curcuminoids, with black pepperThe active compound in turmeric. In the lab it turns down MMP13 and blocks it directly. Black pepper makes it absorbable.
- A curcumin compound bound and blocked MMP13, protected cartilage samples, and outperformed a dedicated MMP13-blocking drug in rats. (Lab)Roy 2025
- Curcumin turned down MMP13 and restored type II collagen in cartilage cells exposed to an inflammatory signal. (Lab)Wang 2017
- On its own, curcumin barely reached the blood. Taken with piperine from black pepper, its absorption in human volunteers rose by 2000%. (Human study)Shoba 1998
Glucosamine
nourishGlucosamine sulphateA building block of cartilage's cushioning gel. In cells from patients' knees it lowered MMP-3, a sister enzyme of MMP13.
- Glucosamine lowered MMP-3, a sister enzyme of MMP13, and raised aggrecan in cartilage cells taken from patients' knees. (Human cells)Dodge 2003
Chondroitin
nourishChondroitin sulphatePart of the gel that keeps cartilage springy. In human cartilage cells it suppressed two matrix enzymes and raised type II collagen.
- Chondroitin suppressed MMP-9 and MMP-2 in human cartilage cells and raised the cells' own enzyme brakes and type II collagen. (Human cells)Hsu 2022
Vitamin C
nourishAscorbic acidThe body needs it to make collagen at all. In the lab and in rats it stopped MMP13 rising and lessened cartilage changes.
- Vitamin C prevented the rise in MMP-1, MMP-3 and MMP-13 in cartilage cells and lessened cartilage changes in rats. (Lab)Chiu 2016
Hyaluronic acid
lubricateSodium hyaluronateThe molecule that makes joint fluid slippery. In human cartilage cells it inhibited MMP13 through the CD44 receptor.
- Hyaluronan inhibited MMP13 in human cartilage cells, more at higher doses, through the CD44 receptor. (Human cells)Julovi 2011
Omega-3
lubricateFlaxseed oil, alpha-linolenic acidThere is no direct MMP13 study on flaxseed itself. Paired with curcumin, omega-3 lowered MMP13 in human cartilage cells.
- Curcumin with omega-3 lowered MMP1, MMP3 and MMP13 in human cartilage cells and conserved cartilage in an animal model. (Human cells)Jhun 2025
NAC
protectN-acetyl-cysteineHelps cells make their own antioxidant, glutathione. Taken by mouth it held back MMP13 and collagen loss in rats.
- NAC by mouth held back MMP13 and the loss of type II collagen, and prevented joint changes in rats. (Animal)Kaneko 2019
Lab and animal studies show how an ingredient acts on cartilage cells. They don't show what a daily dose does in a person. Where a human trial exists, it's labelled.