Natural dietary supplements to strengthen joints

Natural dietary supplements to strengthen the joints: a detailed guide for the natural support of the health of the musculoskeletal system

Part 1: Introduction to the Health of the Joints and the role of natural dietary supplements

1. Anatomy and joint physiology:

   • Joints are key joints of the skeleton that provide mobility and flexibility of the body.
   • Types of joints: synovial (most common, include knee, hip, shoulder, etc.), cartilage and fibrous.
   • Synovial joint: consists of articular surfaces of bones covered with hyalin cartilage, synovial membrane that produces the synovial fluid, articular capsule and ligaments.
   • Hyalin cartilage: provides smooth sliding of the articular surfaces, depreciation and load distribution. It consists of chondrocytes (cartilage cells) and intercellular matrix containing type II collagen, proteoglycans (aggrakan) and water.
   • Synovial fluid: a viscous fluid, lubricating the joint surfaces that feeds the cartilage and removes metabolic products. Contains hyaluronic acid, which is responsible for viscosity and elasticity.
   • Joint capsule: dense connective tissue shell, surrounding the joint, providing stability and protection.
   • Blues: connective tissue bones connecting bones and stabilizing joints.
   • Blood supply and innervation of the joints: provide nutrition and sensitivity.

2. Factors affecting the health of the joints:

   • Age: with age, natural wear of the cartilage occurs, a decrease in the production of synovial fluid, a decrease in the elasticity of the ligaments and an increase in the risk of osteoarthritis.
   • Genetics: a predisposition to certain joint diseases, such as osteoarthritis, rheumatoid arthritis and gout, can be inherited.
   • Trauma: damage to the joints (dislocations, stretching, fractures) can lead to the development of arthritis in the future.
   • Excess weight: increases the load on the joints, especially on the knee and hip, accelerating the wear of the cartilage.
   • Lack of physical activity: leads to weakening of muscles that support joints, worsening blood supply and cartilage.
   • Excessive physical activity: intensive training with large loads can lead to overload of the joints and cartilage damage.
   • Important nutrition: a deficiency of nutrients necessary for the health of the cartilage (glucosamine, chondroitin, collagen, vitamin D, calcium) can contribute to the development of joint diseases.
   • Inflammatory processes: chronic inflammation in the body can damage cartilage and other joint tissue.
   • Autoimmune diseases: rheumatoid arthritis and other autoimmune diseases attack the body’s own tissues, including joints, causing inflammation and damage.
   • Infections: bacterial or viral infections can affect the joints, causing septic arthritis.

3. Common joint diseases:

   • Osteoarthritis (OA): the most common joint disease characterized by cartilage degeneration. The main symptoms: pain, stiffness, limitation of mobility. More often it affects the knee, hip, cystic and vertebral joints.
   • Rheumatoid arthritis (RA): Autoimmune disease that affects the synovial joint of the joints, causing inflammation and damage to cartilage and bones. The main symptoms: symmetrical pain, stiffness, swelling of the joints, fatigue, fever. More often it affects the small joints of the hands and feet.
   • Gout: a disease caused by the deposition of uric acid crystals in the joints, causing acute inflammation and pain. More often affects the joint of the thumb of the foot.
   • Bursis: inflammation of the joint bag (brush) filled with liquid, which softens friction between bones, tendons and muscles. The main symptoms: pain, swelling, limitation of mobility. More often affects the shoulder, elbow and hip joints.
   • Tendinite: inflammation of the tendon connecting the muscle to the bone. The main symptoms: pain, limitation of mobility. More often affects the shoulder, elbow and knee joints.

4. The role of natural dietary supplements in maintaining joint health:

   • Bades (biologically active additives) are concentrated sources of nutrients designed to supplement the diet.
   • Natural dietary supplements: contain components obtained from natural sources (plants, animals, minerals), which have properties that are useful for joint health.
   • Action mechanisms: reduction of inflammation, protection of cartilage from destruction, stimulation of the regeneration of cartilage, improvement of the production of synovial fluid, strengthening the ligaments and tendons.
   • Advantages of using dietary supplements: a milder effect on the body compared to drugs, the possibility of prolonged use, reducing the risk of side effects (subject to recommended dosages and lack of contraindications).
   • Important: dietary supplements are not drugs and cannot replace the full treatment prescribed by a doctor. Before taking dietary supplements, you need to consult a doctor.

Part 2: Basic natural dietary supplements to strengthen joints

1. Glucosamine:

   • Aminosaccharide, natural component of cartilage.
   • The mechanism of action: stimulates the synthesis of glycosaminoglycans (GAG) and hyaluronic acid – the main components of the cartilage matrix and synovial fluid. It has anti -inflammatory properties, protects the cartilage from destruction and promotes its regeneration.
   • Forms: glucosamine sulfate, hydrochloride glucosamine, n-acetylhlucosamine. Glucosamine sulfate is considered more effective, as it is better absorbed by the body.
   • Dosage: usually 1500 mg per day, divided into several tricks.
   • Indications: osteoarthritis, arthrosis, other degenerative joint diseases.
   • Contraindications: individual intolerance, pregnancy, breastfeeding, children’s age (up to 12 years). With caution in diabetes (can affect the level of glucose in the blood).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions.
   • Sources: Khitin of crustaceans (shells of crabs, shrimp). For vegetarians, there are vegan forms of glucosamine obtained by fermentation of corn.

2. Chondroitin:

   • Glycosaminoglican, the main component of cartilage.
   • The mechanism of action: holds water in the cartilage matrix, providing its elasticity and depreciation properties. Inhibits enzymes that destroy cartilage (matrix metal -propriets). It has anti -inflammatory properties.
   • Forms: chondroitin sulfate (most often used).
   • Dosage: usually 800-1200 mg per day, divided into several tricks.
   • Indications: osteoarthritis, arthrosis, other degenerative joint diseases.
   • Contraindications: individual intolerance, pregnancy, breastfeeding, children’s age (up to 12 years). With caution in case of blood coagulation (can enhance the effect of anticoagulants).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions.
   • Sources: cartilage fabric of animals (cattle, pigs, sharks). There are no vegetarian sources of chondroitin.

3. Collagen:

   • The main structural protein of connective tissue, including cartilage, ligaments, tendons and bones.
   • The mechanism of action: provides the strength and elasticity of tissues. When taking orally, it is broken down into peptides and amino acids, which stimulate the synthesis of its own collagen in the body.
   • Types of collagen:
     • Type I: The most common type of collagen is contained in the skin, bones, tendons, ligaments.
     • Type II: The main component of cartilage fabric. A non-reinvented type II collagen (UC-II) is considered more effective for joint health, as it helps to reduce inflammation and restoration of cartilage.
     • Type III: contained in the skin, blood vessels and internal organs.
   • Dosage: depends on the type of collagen and the form of release. For type II collagen (UC-II), 40 mg per day is usually enough. For hydrolyzed collagen type I and III-5-10 g per day.
   • Indications: osteoarthritis, arthrosis, other degenerative joint diseases, prevention of injuries in athletes, improvement of the condition of the skin, hair and nails.
   • Contraindications: individual intolerance, pregnancy, breastfeeding, children’s age (up to 12 years). With caution in autoimmune diseases (theoretically can stimulate the immune response).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions.
   • Sources: skin, bones and cartilage of animals (cattle, pigs, birds, fish). For vegetarians, there are vegan “collagen-bilders”-additives containing substances necessary for the synthesis of their own collagen (vitamin C, Prain, Lizin, Glycin).

4. Curcumin:

   • The active component of turmeric, which has powerful anti -inflammatory and antioxidant properties.
   • The mechanism of action: inhibits inflammatory cytokines (TNF-α, IL-1β, IL-6), which play an important role in the development of joint diseases. Protects cartilage from destruction, reduces pain and stiffness.
   • Forms: Kurkumin in its pure form is poorly absorbed by the body. Various formulas are used to increase bioavailability:
     • Kurkumin with piperin (black pepper extract): Piperin increases the absorption of curcumin several times.
     • Liposomal curcumin: Kurkumin is enclosed in liposomes (microscopic spheres from phospholipids), which improves its penetration into the cells.
     • Curcumin in the form of a microemulsion.
   • Dosage: depends on the form of release. Usually 500-2000 mg per day.
   • Indications: osteoarthritis, rheumatoid arthritis, other inflammatory joint diseases.
   • Contraindications: individual intolerance, pregnancy, breastfeeding, gallstone disease (can stimulate a contraction of the gallbladder), blood coagulation disorders (can enhance the effect of anticoagulants). With caution when taking antibiotics (may affect their absorption).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions.
   • Sources: turmeric root.

5. Omega-3 fatty acids:

   • Paul -saturated fatty acids contained in fish and some vegetable oils (linen, chia).
   • The mechanism of action: have anti -inflammatory properties. Eicopascentaenic acid (EPC) and non-cosheanic acid (DGC)-the main omega-3 fatty acids that inhibit the production of inflammatory cytokines and enzymes that destroy cartilage.
   • Dosage: usually 1000-3000 mg per day, depending on the content of EPK and DGK.
   • Indications: osteoarthritis, rheumatoid arthritis, other inflammatory joint diseases.
   • Contraindications: individual intolerance, blood coagulation disorders (can enhance the effect of anticoagulants). With caution when taking antibiotics (may affect their absorption).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), fish taste in the mouth.
   • Sources: fish oil (salmon, mackerel, sardines), linseed oil, chia oil, walnuts. For vegetarians and vegans, additives with omega-3 fatty acids obtained from algae are available.

6. MSM (methyl sulfonylmetatan):

   • Organic compound of sulfur contained in many plants and animals.
   • The mechanism of action: has anti -inflammatory and antioxidant properties. Participates in the synthesis of collagen, glucosamine and chondroitin. Improves the permeability of cell membranes, facilitating the intake of nutrients and the excretion of toxins.
   • Dosage: Usually 1500-3000 mg per day.
   • Indications: osteoarthritis, arthrosis, other joint diseases, muscle pain, inflammation.
   • Contraindications: individual intolerance, pregnancy, breastfeeding.
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions.
   • Sources: vegetables, fruits, cereals, milk. In the dietary supplements, MSM is obtained by synthesis.

7. Boswellia serrata:

   • A plant that grows in India and Africa from which incense is obtained.
   • The mechanism of action: contains boswifflines that have powerful anti -inflammatory properties. Inhibit an enzyme 5-lipoxygenase (5-Lox), which is involved in the synthesis of inflammatory leukotrienes.
   • Dosage: Usually 300-500 mg of extract per day.
   • Indications: osteoarthritis, rheumatoid arthritis, other inflammatory joint diseases.
   • Contraindications: individual intolerance, pregnancy, breastfeeding. With caution when taking anticoagulants (may enhance their action).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions.

8. Hyaluronic acid:

   • Glycosaminoglican, the main component of the synovial fluid.
   • The mechanism of action: provides the viscosity and elasticity of the synovial fluid, lubricating the joint surfaces and amortizing the blows. Holds water in the cartilage matrix. It has anti -inflammatory properties.
   • Forms: Capsules for oral administration, solutions for intra -articular injections.
   • Dosage: Usually 100-200 mg per day (when administered).
   • Indications: osteoarthritis, arthrosis. Intra -articular injections of hyaluronic acid are used to reduce pain and improve joint mobility.
   • Contraindications: individual intolerance, pregnancy, breastfeeding, autoimmune diseases (with intra -articular injections).
   • Side effects: rarely – dyspeptic phenomena (nausea, bloating, diarrhea), skin allergic reactions (when administered). Soreness, swelling at the injection site (with intra -articular injections).
   • Sources: roosters scallopes, bacterial fermentation.

9. Vitamin D:

   • Fatable vitamin, necessary for the health of bones and joints.
   • The mechanism of action: contributes to the absorption of calcium and phosphorus, strengthening bone tissue. Participates in the regulation of the immune system and reduces inflammation. Vitamin D deficiency is associated with an increased risk of development of osteoarthritis and other joint diseases.
   • Dosage: depends on the level of vitamin D in the blood. Usually 1000-5000 IU per day.
   • Indications: prevention and treatment of vitamin D deficiency, osteoporosis, osteoarthritis, other joint diseases.
   • Contraindications: individual intolerance, hypervitaminosis D, hypercalcemia.
   • Side effects: with an overdose – nausea, vomiting, weakness, increased blood calcium levels.
   • Sources: sunlight, fatty fish (salmon, mackerel, sardines), egg yolk, enriched products (milk, cereals).

10. Vitamin C:

    • Water -soluble vitamin with antioxidant properties.
    • The mechanism of action: necessary for the synthesis of collagen, strengthens the connective tissue. Protects cells from damage by free radicals. Participates in the regulation of the immune system and reduces inflammation.
    • Dosage: Usually 500-1000 mg per day.
    • Indications: prevention and treatment of vitamin C deficiency, strengthening immunity, improving the condition of the skin, hair and nails, supporting joints of the joints.
    • Contraindications: individual intolerance, urolithiasis (oxalate stones), hemochromatosis (an excess of iron in the body).
    • Side effects: with an overdose – dyspeptic phenomena (nausea, bloating, diarrhea), heartburn.
    • Sources: citrus fruits, kiwi, strawberries, pepper, broccoli, spinach.

Part 3: Other natural means and approaches to maintaining joint health

1. Herbs and plants:

   • Ginger: has anti -inflammatory and analgesic properties. Can be used in the form of tea, additives or externally in the form of compresses.
   • The claw of the devil (Harpagophytum Procambens): It has anti -inflammatory and analgesic properties. It is used to treat osteoarthritis and other joint diseases.
   • Saboteur Swamp (Comarum Palustre): It has anti -inflammatory, analgesic and regenerative properties. Used to treat joint diseases and spine.
   • Black Currant (Ribes Nigrum): It has anti -inflammatory and antioxidant properties. Used to strengthen joints and reduce pain.
   • Nettle (Urtica Dioica): It has anti -inflammatory and analgesic properties. It is used to treat osteoarthritis and other joint diseases.

2. Joint health diet:

   • Anti -inflammatory diet: includes products with anti -inflammatory properties, such as fruits, vegetables, fatty fish, olive oil, nuts and seeds. It limits the consumption of products that promote inflammation, such as red meat, treated foods, sugar and alcohol.
   • Products rich in collagen: bone broth, gelatin, cartilage.
   • Products rich in vitamin D: oily fish, egg yolk, enriched products.
   • Products rich in vitamin C: citrus fruits, kiwi, strawberries, pepper, broccoli, spinach.
   • Sufficient water consumption: it is necessary to maintain hydration of cartilage and synovial fluid.
   • Maintaining healthy weight: reduces the load on the joints.

3. Exercise:

   • Regular physical exercises: strengthen muscles that support joints, improve blood supply and cartilage, increase the production of synovial fluid.
   • Low shock load exercises: swimming, walking, cycling, yoga, tai-chi.
   • Stretching and flexibility exercises: improve joint mobility and reduce stiffness.
   • Power exercises: strengthen muscles that support joints.
   • Important: before starting classes, you need to consult a doctor or physiotherapist. Avoid exercises that cause pain.

4. Other approaches:

   • Massage: improves blood circulation, reduces muscle tension and pain.
   • Physiotherapy: uses various methods (ultrasound, electrical stimulation, laser) to reduce pain and inflammation, improve joint mobility and muscle strengthening.
   • Acupuncture: can help reduce pain and inflammation.
   • Thermal and cold procedures: thermal compresses relax the muscles and reduce pain, cold compresses reduce inflammation.
   • Orthopedic devices: bandages, orthosis, insoles can help stabilize the joint, reduce the load and pain.

Part 4: Choosing and using natural dietary supplements: recommendations and warnings

1. Consultation with a doctor:

   • Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take medications.
   • The doctor will help determine the cause of pain in the joints, prescribe the necessary examinations and treatment, as well as evaluate the appropriateness and safety of dietary supplements.
   • Be sure to tell the doctor about all your dietary supplements and medicines to avoid undesirable interactions.

2. The choice of high -quality dietary supplements:

   • Pay attention to the reputation of the manufacturer: choose dietary supplements of famous and reliable companies with quality certificates.
   • Check the composition: Make sure that the dietary supplement contains the declared ingredients in the specified dosages.
   • Look for certificates: Check the availability of quality certificates (for example, GMP, NSF).
   • Read reviews: get acquainted with the reviews of other buyers to find out about their experience of using the product.
   • Avoid fakes: buy dietary supplements only in trusted pharmacies and stores.

3. Proper use of dietary supplements:

   • Follow the recommended dosage: do not exceed the recommended dosage indicated on the package of dietary supplements.
   • Take dietary supplements regularly: to achieve the best dietary results, you must take regularly for a long time (at least a few months).
   • Follow the reception mode: some dietary supplements are better absorbed if you take them during meals or after eating.
   • Pay attention to side effects: if you notice any side effects, stop taking a dietary supplement and consult a doctor.
   • Keep the dietary supplements correctly: store dietary supplements in a dry, cool place inaccessible to children.

4. Combination of dietary supplements:

   • Some dietary supplements can enhance each other’s action, so they can be taken simultaneously. For example, glucosamine and chondroitin are often taken together.
   • Other dietary supplements can interact with each other, so they are not recommended to be accepted at the same time. Before combining dietary supplements, you need to consult a doctor.

5. The importance of an integrated approach:

   • Natural dietary supplements can be a useful addition to a comprehensive treatment of joint diseases, but they are not a replacement for drug therapy, physiotherapy and other treatment methods prescribed by a doctor.
   • To achieve the best result, it is necessary to combine the intake of dietary supplements with proper nutrition, regular physical exercises and a healthy lifestyle.

6. Cautions:

   • Natural dietary supplements are not drugs and are not intended for the treatment of diseases.
   • The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
   • Before taking dietary supplements, it is necessary to make sure that there are no contraindications and consult a doctor.
   • When any side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.
   • Do not self -medicate!

Part 5: Scientific research and evidence base

1. Glucosamine and chondroitin:

   • Numerous clinical studies studied the effectiveness of glucosamine and chondroitin for osteoarthritis.
   • The research results are contradictory. Some studies show that glucosamine and chondroitin can reduce pain and improve joint function, especially with a mild and moderate form of osteoarthritis. Other studies have not revealed a significant effect.
   • Some studies show that glucosamine sulfate is more effective than hydrochloride glucosamine.
   • Research meta-analyzes also give conflicting results. Some meta analyzes confirm the moderate effectiveness of glucosamine and chondroitin, others-no.
   • Despite the conflicting results, glucosamine and chondroitin remain one of the most popular dietary supplements for the treatment of osteoarthritis.

2. Collagen:

   • Clinical studies show that collagen intake can reduce pain and improve joint function with osteoarthritis.
   • A non-reinvented type II collagen (UC-II) showed promising results in a decrease in pain and inflammation in osteoarthritis.
   • Hydrolyzed collagen type I and III can also be useful for joint health, as it stimulates the synthesis of its own collagen in the body.

3. Curcumin:

   • Numerous clinical studies studied the effectiveness of curcumin in osteoarthritis and rheumatoid arthritis.
   • Research results show that curcumin can reduce pain, stiffness and inflammation in the joints.
   • Kurkumin has comparable effectiveness with some non -steroidal anti -inflammatory drugs (NSAIDs), but has less side effects.
   • It is important to take into account that the bioavailability of curcumin is limited, so it is necessary to use formulas with increased bioavailability (turmeric with puree, liposomal curcumin).

4. Omega-3 fatty acids:

   • Clinical studies show that the intake of omega-3 fatty acids can reduce pain and inflammation in the joints with rheumatoid arthritis and osteoarthritis.
   • Omega-3 fatty acids can reduce the need for NSAIDs.

5. MSM (methyl sulfonylmetatan):

   • Clinical studies show that the intake of MSM can reduce pain and improve the function of the joints with osteoarthritis.
   • MSM can have anti -inflammatory and antioxidant properties.

6. Boswellia serrata:

   • Clinical studies show that the intake of Boswellion can reduce pain and inflammation in the joints with osteoarthritis and rheumatoid arthritis.
   • Boswellic acids inhibit an enzyme 5-lipoxygenase (5-Lox), which is involved in the synthesis of inflammatory leukotrienes.

7. Hyaluronic acid:

   • Intra -articular injections of hyaluronic acid are widely used to treat osteoarthritis of the knee joint.
   • Clinical studies show that intra -articular injections of hyaluronic acid can reduce pain and improve the function of the joint.
   • The effectiveness of taking hyaluronic acid inside for joint health requires further research.

8. Vitamin D:

   • Vitamin D deficiency is associated with an increased risk of development of osteoarthritis and other joint diseases.
   • Clinical studies show that vitamin D intake can reduce pain and improve joint function in people with vitamin D.

It is important to note that most studies of dietary supplements for joints have restrictions in the design, sample and duration. Additional studies with a higher level of evidence are needed to confirm the efficiency and safety of dietary supplements for joint health.

Part 6: Prospects and future directions

1. Development of new dietary supplements:

   • The study of new natural components with potential useful joints for joint health.
   • Development of more effective formulas and methods of delivery of existing dietary supplements.
   • Creation of combined dietary supplements containing several active ingredients.

2. Personalized approach:

   • Accounting for the individual characteristics of the body when choosing and using dietary supplements.
   • Development of genetic tests to determine the predisposition to joint diseases and assess the effectiveness of dietary supplements.
   • Individual selection of dietary supplements, depending on the type of disease, stages, related diseases and other factors.

3. Using nanotechnologies:

   • Development of nanoparticles for the delivery of active dietary supplements directly into cartilaginous fabric.
   • Creation of nano