Cartilage is a specialized form of connective tissue that provides cushioning, structure and smooth movement in the body. It plays a key role in joints, the respiratory system, ears, nose and skeletal development. Unlike bone, it is flexible and low-friction, allowing for efficient motion and shock absorption.
With aging, cartilage naturally deteriorates, leading to joint stiffness, reduced mobility and conditions like osteoarthritis. Protecting and supporting it is essential for staying active, pain-free and independent later in life.
Where cartilage is found in the body
This form of connective tissue is found in several locations throughout the body, each with unique structural and functional roles:
- Articular cartilage: lines the ends of bones in synovial joints (e.g., knees, hips, shoulders);
- Costal cartilage: connects ribs to the sternum, enabling chest expansion during breathing;
- Elastic cartilage: shapes the external ear and epiglottis;
- Fibrocartilage: found in intervertebral discs, pubic symphysis and menisci.
It also plays a critical role in fetal development, serving as a scaffold for bone formation.
Types of cartilage
There are three major types, each adapted for different functions:
Hyaline cartilage
- Most abundant type;
- Smooth and glassy, reduces joint friction and supports airway walls;
- Found in joints, trachea, nose and growth plates.
Elastic cartilage
- Contains elastic fibers, making it more flexible and resilient;
- Found in external ears, epiglottis and parts of the larynx.
Fibrocartilage
- Toughest type, rich in collagen fibers;
- Designed for compression and tensile strength;
- Found in discs between vertebrae, menisci of the knee and jaw joints.
Each type is specialized for its role, but all contribute to mechanical support and movement.
Functions of cartilage
This form of connective tissue performs several essential roles in the body:
- Acts as a shock absorber in joints;
- Enables smooth, gliding movements between bones;
- Maintains structural integrity in flexible regions like ears and nose;
- Provides a template for bone growth in children and teens.
It is avascular, meaning it lacks blood vessels. This limits its self-repair ability, making proactive support crucial for long-term health.
Cartilage and aging
As we age, it becomes more vulnerable to wear and tear. This includes:
- Loss of water content and elasticity;
- Decrease in collagen and proteoglycan synthesis;
- Slower chondrocyte (cartilage cell) regeneration;
- Reduced shock absorption and increased friction in joints.
These changes contribute to joint pain, stiffness and a higher risk of degenerative conditions like osteoarthritis. Once damaged, it regenerates poorly, so early support and prevention are key.
How to support cartilage health naturally
Keeping cartilage healthy involves both nutritional strategies and lifestyle habits:
Stay active
- Regular, joint-friendly exercise (e.g., walking, swimming, cycling) stimulates synovial fluid production;
- Motion helps deliver nutrients to cartilage, which lacks direct blood supply.
Eat for repair
- Collagen peptides support structural integrity;
- Vitamin C helps synthesize collagen;
- Glucosamine and chondroitin may protect and rebuild it;
- Omega-3s reduce joint inflammation.
Prevent overload and inflammation
- Maintain a healthy body weight to reduce joint stress;
- Use proper technique in exercise to avoid joint trauma;
- Manage chronic inflammation through anti-inflammatory diets and stress reduction.
Hydration also supports cartilage’s ability to retain fluid and resist compression.
Cartilage allows our body to move with ease, absorb impact and maintain shape where flexibility is needed. As it deteriorates, the consequences are felt in pain, stiffness and reduced independence. But through nutrition, activity and emerging science, we can preserve and support this vital tissue, promoting a life of freedom, function and graceful aging.
