Dietary supplement to improve joint mobility

Dietary supplement to improve joint mobility: a full guide for choosing and using

Section 1: Anatomy and joint physiology: the basis of understanding the problem

In order to effectively use dietary supplements to improve joint mobility, it is necessary to understand the basics of anatomy and physiology of the articular system. Joints are complex structures connecting bones and providing movement.

• Joint structure: A typical synovial joint consists of several key components:

  • Joint surfaces of the bones: Coated with smooth hyalin cartilage.
  • The joint capsule: Surrounds the joint, providing stability and containing a synovial membrane.
  • Synovial membrane: Lines the joint capsule and produces a synovial fluid.
  • Synovial fluid: Lubricates the joint surfaces, reducing friction and providing cartilage.
  • Blues: Connect the bones and ensure the stability of the joint, limiting its movements in certain directions.
  • Meniski (in the knee joint): Cartilage gaskets, shock -absorbing loads and improves the congruence of articular surfaces.

• Cartilage functions: Hyalin cartilage plays a critical role in ensuring the normal function of the joint. It has the following properties:

  • Smoothness: Minimizes friction between the joint surfaces.
  • Elasticity: Amortizes blows and loads.
  • Lack of blood vessels: Carty receives food from synovial fluid.

• Joint damage mechanisms: Joint damage can be caused by various factors:

  • Injuries: Blows, dislocations, ligaments.
  • Inflammatory diseases: Arthritis, rheumatoid arthritis, gout.
  • Degenerative changes: Osteoarthritis (osteoarthrosis), which occurs as a result of wear of the cartilage.
  • Autoimmune diseases: Diseases in which the immune system attacks its own joints of the joints.

• The influence of age on the joints: With age, the cartilage loses elasticity, becomes thinner and becomes more susceptible to damage. The production of synovial fluid is reduced, which leads to an increase in friction in the joint.

Section 2: Causes and symptoms of joint mobility disorders

Violation of joint mobility can be caused by various factors and manifested by various symptoms.

• The main reasons:

  • Osteoarthritis (osteoarthritis): The most common reason associated with the degeneration of cartilage.
  • Rheumatoid arthritis: Autoimmune disease causing joint inflammation.
  • Injuries: Damage to ligaments, cartilage, bones.
  • Bursit: Inflammation of the periosemantal bags.
  • Tendinitis: Inflammation of the tendons.
  • Gout: Deposition of uric acid crystals in the joints.
  • Volchanka: Autoimmune disease that affects various organs, including joints.
  • Infectious arthritis: Called by bacteria, viruses or fungi.
  • Age changes: Natural wear of the joints with age.
  • Overweight: Increases the load on the joints, especially the knee and hip.
  • Insufficient physical activity: Weakens the muscles supporting the joints.
  • Incorrect posture: It can lead to uneven load on the joints.
  • Genetic predisposition: Some people are more likely to develop certain joint diseases.

• Symptoms of mobility disorders:

  • Pain: It can be constant or arise when moving.
  • Mobility restriction: Difficulty in bending, extension or rotation of the joint.
  • STATION: Especially in the morning or after a long period of immobility.
  • Crysteen or clicks in the joint: Can occur when moving.
  • Edema: Inflammation around the joint.
  • Redness of the skin: In the area of ​​the affected joint.
  • Increasing skin temperature: In the area of ​​the affected joint.
  • Muscle weakness: Around the affected joint.
  • Joint deformation: In advanced cases.

Section 3: Classification of dietary supplements to maintain joint health

Biologically active additives (dietary supplements) can be useful to maintain joint health and improve their mobility. It is important to understand that dietary supplements are not a medicine and cannot cure joint diseases, but can help relieve symptoms and slow down the progression of some diseases.

• The main categories of dietary supplements:

  • Chondroprotectors:
    • Glucosamine: It stimulates the production of glycosaminoglycans, the main components of the cartilage.
    • Chondroitin: Inhibits enzymes that destroy cartilage, and helps to keep water in cartilage.
    • Hyaluronic acid: Improves the viscosity of synovial fluid and lubricates the articular surfaces.
  • Anti -inflammatory dietary supplements:
    • Omega-3 fatty acids: They have anti -inflammatory effects and reduce the level of inflammatory mediators.
    • Kurkumin (from turmeric): It has a powerful anti -inflammatory and antioxidant effect.
    • Boswellia serrata: Inhibits enzymes involved in the inflammatory process.
  • Antioxidants:
    • Vitamin C: It is necessary for the synthesis of collagen, an important component of cartilage.
    • Vitamin E: Protects cells from damage by free radicals.
    • Selenium: Antioxidant that protects the cells from damage.
  • Collagen:
    • Type II collagen: The main component of cartilage contributes to its restoration and strengthening.
  • Other dietary supplements:
    • MSM (methyl sulfonylmetatan): The source of sulfur necessary for the synthesis of collagen and glycosaminoglycans.
    • Same (s-adenosylmetionine): It has an anti -inflammatory and analgesic effect.
    • Гарпагофитум (Harpagophytum stoop): It has an anti -inflammatory and analgesic effect.
    • Ginger: It has an anti -inflammatory and analgesic effect.

Section 4: A detailed description of the main components of dietary supplements

A deep understanding of the mechanisms of action of each component of dietary supplements will help make a conscious choice.

• Glucosamine:

  • The mechanism of action: Glucosamine is the precursor of glycosaminoglycans (GAG), which are the main building blocks of cartilage. It stimulates chondrocytes (cartilage cells) to the production of GAG and proteoglycans, which helps to restore cartilage.
  • Glucosamine forms: There are two main forms of glucosamine: glucosamine sulfate and glucosamine hydrochloride. Glucosamine sulfate is often considered more effective, since a sulfate group can also play a role in the formation of cartilage.
  • Dosage: It is usually recommended to take 1,500 mg of glucosamine per day, divided into several tricks.
  • Side effects: Glucosamine is usually well tolerated, but in some cases side effects can occur, such as nausea, heartburn, diarrhea or constipation.
  • Contraindications: Glucosamine is not recommended for people with allergies for seafood, as it is often obtained from crustacean shells. Caution should also be taken when taking glucosamine to people with diabetes, as it can affect blood sugar.

• Chondroitin:

  • The mechanism of action: Chondroitin sulfate is the main component of the intercellular substance of the cartilage. It has the following properties:
    • Inhibits enzymes (for example, metalloproteinase) that destroy cartilage.
    • Stimulates the production of GAG and proteoglycans.
    • Holds water in cartilage, ensuring its elasticity and depreciation properties.
    • It has an anti -inflammatory effect.
  • Forms of chondroitin: There are various forms of chondroitin, including chondroitin sulfate a, chondroitin sulfate C and chondroitin sulfate D.
  • Dosage: It is usually recommended to take 800-1200 mg of chondroitin per day, divided into several tricks.
  • Side effects: Chondroitin is usually well tolerated, but in some cases side effects can occur, such as nausea, diarrhea or constipation.
  • Contraindications: Chondroitin should be caused to people with blood coagulation disorders, as it can have an anticoagulant effect.

• Hyaluronic acid:

  • The mechanism of action: Hyaluronic acid is the main component of the synovial fluid, which lubricates the articular surfaces and provides their smooth sliding. It also has the following properties:
    • Improves synovial fluid viscosity.
    • Reduces friction in the joint.
    • It has an anti -inflammatory effect.
    • It stimulates the production of endogenous hyaluronic acid.
  • Forms of hyaluronic acid: Hyaluronic acid can be represented in various forms, including low molecular weight and high molecular weight. Low molecular weight hyaluronic acid is better absorbed in the intestines.
  • Dosage: The dosage of hyaluronic acid varies depending on the shape and method of use. It is usually recommended to take 80-200 mg per day.
  • Side effects: Hyaluronic acid is usually well tolerated, but in rare cases, allergic reactions can occur.
  • Contraindications: Hyaluronic acid is not recommended for people with autoimmune diseases.

• Omega-3 fatty acids:

  • The mechanism of action: Omega-3 fatty acids, such as EPA (eicosapentaenic acid) and DHA (non-posagexaic acid), have anti-inflammatory effects. They reduce the level of inflammatory mediators, such as prostaglandins and leukotrienes, thereby reducing the joints in the joints.
  • Omega-3 sources: The main sources of omega-3 fatty acids are fatty fish (salmon, mackerel, sardines), linseed oil, chia and walnuts.
  • Dosage: It is usually recommended to take 1000-3000 mg omega-3 fatty acids per day.
  • Side effects: In high doses of omega-3, fatty acids can cause side effects, such as stomach disorder, nausea, diarrhea, or increasing the risk of bleeding.
  • Contraindications: Omega-3 fatty acids should be taken with caution to people with blood coagulation or anticoagulants.

• Curcumin:

  • The mechanism of action: Kurkumin is an active component of turmeric, spices widely used in Indian cuisine. It has a powerful anti -inflammatory and antioxidant effect. Kurkumin inhibits enzymes involved in the inflammatory process, such as cyclooxygenase-2 (COX-2) and lipoxygenase (log).
  • Bioavailability: Kurkumin has low bioavailability, that is, it is poorly absorbed in the intestines. To increase bioavailability, Kurkumin is often combined with piperin (alkaloid contained in black pepper).
  • Dosage: It is usually recommended to take 500-2000 mg of curcumin per day.
  • Side effects: Kurkumin is usually well tolerated, but in high doses can cause side effects, such as stomach disorder, nausea or diarrhea.
  • Contraindications: Kurkumin should be taken with caution to people with gallbladder diseases or taking anticoagulants.

• Boswellia:

  • The mechanism of action: Boswellion Serrat is a plant that is traditionally used in Ayurvedic medicine. The active components of the Boswellion – Bosvevel acids – have anti -inflammatory effects. They inhibit an enzyme 5-lipoxygenase (5 -og), which is involved in the synthesis of leukotrienes, inflammation mediators.
  • Dosage: It is usually recommended to take 300-500 mg of Boswellial extract per day.
  • Side effects: Boswellion is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea or diarrhea.
  • Contraindications: Boswellion should be caused by people with autoimmune diseases or taking immunosuppressants.

• Type II collagen:

  • The mechanism of action: Type II collagen is the main component of cartilage. Type II collagen helps restore and strengthen cartilage. It can also have an immunomodulating effect, reducing inflammation in the joints.
  • Collagen forms: There are various forms of type II collagen, including non-neaturated type II collagen (UC-II). UC-II is considered more effective, as it retains its nata structure and is able to interact with the immune system, reducing inflammation.
  • Dosage: It is usually recommended to take 40 mg UC-II per day.
  • Side effects: Type II collagen is usually well tolerated, but in rare cases, allergic reactions can occur.
  • Contraindications: Type II collagen is not recommended for people with autoimmune diseases.

• MSM (methyl sulfonylmetatan):

  • The mechanism of action: MSM is a source of sulfur necessary for the synthesis of collagen, glycosaminoglycans and other important components of cartilage and connective tissue. It also has anti -inflammatory and antioxidant effects.
  • Dosage: It is usually recommended to take 1000-3000 mg of MSM per day.
  • Side effects: MSM is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea or diarrhea.
  • Contraindications: MSM should be careful for people with kidney diseases.

Section 5: Scientific research and evidence base

It is important to rely on scientific research when choosing dietary supplements.

• Glucosamine and chondroitin:

  • Many studies have shown that glucosamine and chondroitin can help alleviate the symptoms of osteoarthritis, such as pain and limitation of mobility. However, research results are ambiguous. Some studies showed a significant effect, while others did not reveal a significant difference compared to placebo.
  • A major study by Gait (Glucosamine/Chondroitin Arthritis International Trial), conducted in the United States, showed that glucosamine and chondroitin can be effective in relief in patients with moderate and severe osteoarthritis of the knee.
  • Studies-analyzes also showed that glucosamine and chondroitin can be effective to reduce pain and improve joint function in patients with osteoarthritis.
  • However, it is worth noting that the effectiveness of glucosamine and chondroitin can vary depending on the individual characteristics of the patient, the severity of the disease and the dosages used.

• Hyaluronic acid:

  • Studies have shown that the intake of hyaluronic acid inward can improve the viscosity of synovial fluid and reduce joint pain in patients with osteoarthritis.
  • Injections of hyaluronic acid into the joint are also a common method of treatment of osteoarthritis. They can ensure pain relief and improving the joint function for several months.

• Omega-3 fatty acids:

  • Studies have shown that omega-3 fatty acids can reduce inflammation in the joints and alleviate the symptoms of rheumatoid arthritis and osteoarthritis.
  • Omega-3 fatty acids can also help reduce the need for non-steroidal anti-inflammatory drugs (NSAIDs).

• Curcumin:

  • Studies have shown that curcumin can be effective for reducing pain and inflammation in patients with osteoarthritis and rheumatoid arthritis.
  • Kurkumin can be comparable in terms of effectiveness with NSAIDs, but with fewer side effects.

• Type II collagen:

  • Studies have shown that non-unauthorized type II collagen (UC-II) can be effective for reducing pain and improving joint function in patients with osteoarthritis.
  • UC-II can be more effective than glucosamine and chondroitin to reduce joint pain.

Section 6: Rules for choosing a quality diet

The choice of high -quality dietary supplements is the key to its effectiveness and safety.

• Pay attention to the composition: Carefully study the composition of the product. Make sure that it contains the necessary components in sufficient dosage.
• Check the availability of certificates: Make sure that the dietary supplement has a certificate of conformity and has passed the necessary laboratory studies.
• Study reviews: Read the reviews of other buyers about this product. Pay attention to the reviews regarding the effectiveness and side effects.
• Choose trusted manufacturers: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
• Pay attention to the price: Too low price may indicate the low quality of the product. Do not save on your health.
• Consult a doctor: Before taking dietary supplements, be sure to consult a doctor to make sure that they are safe for you and do not interact with other medicines that you take.
• Output form: Pay attention to the form of a dietary supplement (tablets, capsules, powder, liquid). Choose the form that is most convenient for you.
• Excipients: Study a list of excipients that make up a dietary supplement. Make sure that you do not have an allergy to any of these substances.
• Package: The packaging should be sealed and protect the product from the effects of light and moisture.
• Best before date: Check the expiration date of the product before buying.

Section 7: Combination of dietary supplements to achieve the maximum effect

Combining various dietary supplements can enhance their effect and provide comprehensive joint support.

• Optimal combinations:

  • Glucosamine + Chondroitin: This combination is the most common and well studied. Glucosamine stimulates the production of GAG, and chondroitin inhibits enzymes that destroy cartilage.
  • Glucosamine + Chondroitin + MSM: Adding MSM provides an additional source of sulfur necessary for the synthesis of collagen and GAG.
  • Glucosamine + chondroitin + hyaluronic acid: This combination provides comprehensive support for cartilage and synovial fluid.
  • Omega-3 fatty acids + curcumin: This combination provides a powerful anti -inflammatory effect.
  • Type II collagen + hyaluronic acid: This combination provides support for cartilage and synovial fluid, and can also have an immunomodulating effect.

• The principles of combination:

  • Synergetic effect: Choose combinations whose components enhance each other’s action.
  • Comprehensive impact: Combine dietary supplements that affect different aspects of joint health (cartilage, synovial fluid, inflammation).
  • Individual needs: Consider your individual needs and characteristics of the body when choosing a combination of dietary supplements.

• Examples of reception schemes:

  • Scheme 1: Glucosamine 1500 mg + chondroitin 1200 mg + omega-3,000 mg per day.
  • Scheme 2: II -type collagen 40 mg + hyaluronic acid 120 mg + turmeric 1000 mg per day.
  • Scheme 3: Glucosamine 1500 mg + Hondroitin 1200 mg + MSM 2000 mg + Vitamin C 500 mg in the day.

Section 8: Interaction of dietary supplements with drugs

It is important to consider the possible interaction of dietary supplements with drugs.

• Main interactions:

  • Anticoagulants (warfarin, heparin): Glucosamine, chondroitin and omega-3 fatty acids can enhance the effect of anticoagulants and increase the risk of bleeding.
  • Antiagragash (aspirin, blopidognosidel): Omega-3 fatty acids can enhance the effects of antiplatelets and increase the risk of bleeding.
  • NSAID (Ibuprofen, Diclofenac): Kurkumin can enhance the effect of NSAIDs and increase the risk of side effects from the gastrointestinal tract.
  • Offidiabetic drugs (metformin, glibenclamide): Glucosamine can affect blood sugar and reduce the effectiveness of antidiabetic drugs.
  • Immunosuppressants (cyclosporine, azathioprine): Boswellia can interact with immunosuppressants and reduce their effectiveness.

• Recommendations:

  • Before taking dietary supplements, be sure to tell your doctor about all the medicines that you take.
  • Do not take dietary supplements simultaneously with drugs, especially if you take anticoagulants, anti -agents, NSAIDs or anti -aabetic drugs.
  • Carefully follow your condition and inform the doctor about any side effects.

Section 9: Contraindications and side effects

You need to know about possible contraindications and side effects of dietary supplements.

• The main contraindications:

  • Individual intolerance to dietary supplements.
  • Seafood allergies (for glucosamine obtained from crustaceans).
  • Autoimmune diseases (for type II collagen and Boswellia).
  • Blood coagulation (for chondroitin and omega-3 fatty acids).
  • Gall bladder diseases (for curcumin).
  • Kidney diseases (for MSM).
  • Pregnancy and breastfeeding (not enough security data).
  • Children’s age (not enough security data).

• Possible side effects:

  • From the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, heartburn, abdominal pain.
  • Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
  • Headache, dizziness.
  • Increasing blood pressure.
  • Increasing the risk of bleeding.

• Recommendations:

  • Before you start taking dietary supplements, carefully study the instructions for use and make sure that you have no contraindications.
  • Start taking dietary supplements with low doses and gradually increase them to evaluate tolerance.
  • When any side effects appear, stop taking dietary supplements and consult a doctor.
  • Do not exceed the recommended dosage.
  • Do not take dietary supplements for a long time without consulting a doctor.

Section 10: Diet and lifestyle for joint health

Bades are only part of a comprehensive approach to joint health. An important role is played by diet and lifestyle.

• Nutrition recommendations:

  • Balanced nutrition: Use a sufficient amount of proteins, fats and carbohydrates.
  • Anti -inflammatory products: Include products that have anti -inflammatory effects in your diet, such as fatty fish, olive oil, fruits, vegetables, nuts and seeds.
  • Products rich in collagen: Use products rich in collagen, such as bone broth, gelatin and jelly.
  • Limit the use:
    • Producted products: Fast-food, semi-finished products, sweets.
    • Sahara: Sweet drinks, sweets, pastries.
    • Red meat: In large quantities.
    • Alcohol.
  • Maintaining optimal weight: Excessive weight increases the load on the joints, especially on the knee and hip.
  • Sufficient water consumption: Support the body’s water balance to ensure normal cartilage hydration.

• Recommendations on lifestyle:

  • Regular physical activity: Take moderate physical exercises, such as walking, swimming, cycling, yoga or pilates.
  • Muscle strengthening: Perform exercises to strengthen the muscles supporting the joints.
  • Correct posture: Follow your posture to avoid uneven load on the joints.
  • Avoid overloads: Do not lift severity and do not perform exercises that cause joint pain.
  • Use the right shoes: Wear shoes with good depreciation and support support.
  • Avoid a long stay in one position: Change your body position regularly and take breaks for warm -up.
  • Refusal of smoking: Smoking worsens the blood supply to the cartilage and contributes to its destruction.
  • Sufficient sleep: Provide yourself enough sleep so that the body can recover.
  • Stress management: Stress can aggravate inflammation in the joints. Use relaxation methods such as meditation, yoga or breathing exercises.

Section 11: Alternative methods of treatment and prevention

In addition to dietary supplements and a healthy lifestyle, there are alternative methods of treatment and prevention of joint diseases.

• Physiotherapy:

  • Electrophoreses: Introduction of drugs through the skin using electric current.
  • Ultrasound: The effect of ultrasound waves on the affected joint.
  • Magnetotherapy: Exposure to the magnetic field on the affected joint.
  • Laser therapy: The impact of laser radiation on the affected joint.
  • Medical physical education (exercise therapy): A set of exercises aimed at strengthening muscles, improving the mobility of joints and reducing pain.
  • Massage: Improves blood circulation in the affected joint, relieves muscle tension and reduces pain.

• Reflexology:

  • Acupuncture (Iglowerie): The introduction of thin needles into certain points on the body to stimulate energy meridians.
  • Acupressura (acupressure): Impact on certain points on the body with the help of fingers or other objects.

• Manual therapy: Restoring the normal position of bones and joints using manual techniques.

• Osteopathy: A comprehensive approach to the treatment of diseases of the musculoskeletal system, based on the restoration of structural equilibrium of the body.

• Hirudotherapy (treatment with leeches): Leeches distinguish substances that improve blood circulation and have anti -inflammatory effects.

• Apitherapy (treatment with bees): The use of beekeeping products, such as honey, propolis and bee venom, for the treatment of joint diseases.

• Sanatorium-resort treatment: Treatment in sanatoriums and in resorts using natural factors such as mineral water, mud and climate.

• Taping: The imposition of special adhesive ribbons (teips) on the skin to support joints, improve blood circulation and reduce pain.

• Intra -articular injections:

  • Corticosteroids: They have a powerful anti -inflammatory effect, but do not solve the problem in the long run.
  • Hyaluronic acid: Improves the viscosity of synovial fluid and lubricates the articular surfaces.
  • PRP therapy (Platelet-Rich Plasma): The introduction of plasma enriched into the joints, which contains growth factors that contribute to the restoration of tissues.

Section 12: The role of a doctor in the choice and use of dietary supplements

Self -medication can be dangerous. Consultation with a doctor is required.

• The need to consult a doctor:

  • Diagnosis of the disease: The doctor will conduct an examination and establish an accurate diagnosis to determine the cause of the disorder of the joint mobility.
  • Exclusion of contraindications: The doctor will take into account your individual characteristics and check the presence of contraindications for taking certain dietary supplements.
  • The choice of optimal dietary supplement: The doctor will help you choose a dietary supplement that is most suitable for your condition and takes into account your individual needs.
  • Determination of dosage and reception schemes: The doctor will determine the optimal dosage and dietary supplement scheme to ensure maximum efficiency and safety.
  • Efficiency and safety control: Doctor