Knees

[HappyCrab]

Recently turned 50 and my knees have just started getting a bit creaky. Fine once I get going. No swelling or hotness.
I walk a lot and run slowly for 30 mins 3 x per week..
anybody recommend any supplements I can take that help joints? Or anything I should / shouldn’t do to help or slow it down from getting worse?
anything I can eat?

I don’t know if this will help, but when I had a torn cartilage, my GP taught me how to strengthen the joint by sitting upright in a chair, and to extend the leg and draw the alphabet with my foot, on each side. It really helped to strengthen the muscles and ligaments which support the knee joint.

Yes to exercises. You might consider requesting a referral to physio.
This is a very good supplement. There's a cheaper Boots version, but I don't think it's as effective.
Ibuprofen gel if it's sore.

https://www.boots.com/solgar-extra-strength-msm-glucosamine-chondroitin-tablets-10283658