Hello,
sincere apologizes for not replying and although it's been almost one year I will have a go anyway.
Personally I have only had benefit from ashwaganda that apart from helping joints is an adaptogen and boosts testosterone as well. Here's one link to it's use for arthrithis
http://arthritisinsight.com/archives/test2090.htm High quality organic herb can be bough with free shipping if you buy for over 50 US$ here
http://ayushkar.com/organicherbs.html I will not get any commission
I have also started using the herb cissus since the end of april and I have almost not had any symptoms in my knees since then although I normally don't have many symptoms during the warm summer. Cissus can be found cheaply here.
http://www.smartpowders.com/p-5270-cissus-500-grams.aspx I do not get any commission...
I have used some whey protein because it is cheap although I would totally discontinue it if I had serious symptoms. Maybe it is hard to find hard evidence on how bad milk is for joints but if you start googling you will find that quite a few people believe so. Here's one link
http://www.notmilk.com/forum/798.html
Meat and other unhealthy refined oils and fried foods should be avoided as well. Although healthy fats will be of great help. Especially the essential fatty acid alpha omega 3. An amazing source of fatty acids and perhaps the most perfect protein on the planet is hemp seeds and hemp seed protein!
No, not the kind that gets you stoned but its amazing healthy cousin! 33% protein in the seeds along with an amazing amino acid profile and a perfect ratio of alpha omega 3 - 6 and 9 fatty acids. You can eat the seeds straight or buy a 50% protein powder or use some oil for salad etc. Do not heat it too much though, it will destroy the value of its fatty acids. Hemp seeds and protein can be found at various shops including
www.iherb.com where you can use MUS651 for 5$ off that will give me a bonus for your purchase as well. No matter where you buy it, hemp seeds is a true super food that I believe more and more people will start to open their eyes to.
http://www.ratical.org/renewables/hempseed1.html
Another thing that has helped my knees greetly as well is a knee supporter of the phiten brand. I am not sure about the science behind the aqua titanium in them but it is an awesome well made product that I have used throughout the cold months. Awesome fit, warming and supporting and long lasting. Apart from supporting keeping knees warm will help prevent any symptoms as well.
Stay well