Review of the most popular joints for joints

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Review of the most popular joints for joints

Glucosamine and chondroitin: the basis of cartilage support

Glucosamine and chondroitin are the two most studied and often used dietary supplements to maintain joint health. They are considered chondroprotectors, that is, substances that contribute to the protection and restoration of cartilage.

• Glucosamine: This is an aminosaccharide, which is an important building block of cartilage. It plays a key role in the synthesis of glycosaminoglycans (GAG), the main components of the cartilage matrix. It exists in several forms, including glucosamine sulfate, hydrochloride glucosamine and n-acetylhlucosamine. Glucosamine sulfate is usually considered the most bio -access and effective form. Studies show that glucosamine can help reduce joint pain, improve their mobility and slow down the progression of osteoarthritis. The mechanism of action of glucosamine includes stimulation of the synthesis of the cartilage matrix, inhibiting enzymes that destroy cartilage, and the extenurative effect of the anti -inflammatory effect. The dosage of glucosamine is usually 1,500 mg per day, divided into several tricks. Side effects are usually minimal and can include light gastrointestinal disorders. It is important to note that glucosamine can interact with some drugs such as warfarin, so it is necessary to consult a doctor before taking the appointment.

• Chondroitin: This is a sulfate glycosaminoglican, which is also an important component of cartilage. It helps the cartilage to hold water, which ensures its elasticity and amortizing properties. Chondroitin can also inhibit enzymes that destroy cartilage and have an anti -inflammatory effect. Like glucosamine, chondroitin is often used to alleviate the symptoms of osteoarthritis. The dosage of chondroitin is usually 800-1200 mg per day, divided into several tricks. Side effects are usually minimal, but can include gastrointestinal disorders. It is important to note that chondroitin can also interact with some drugs such as warfarin. There are various types of sulfate chondroitin, in particular, chondroitin sulfate a, chondroitin sulfate C and chondroitin sulfate D. Differences in the structure and degree of sulfate can affect their bioavailability and efficiency.

• Glucosamine and chondroitin in combinations: Many studies show that a combination of glucosamine and chondroitin can be more effective than each of these components separately. They have a synergistic effect, enhancing each other’s action. The study of Gait (Glucosamine/Chondroitin Arthritis International Trial) showed that a combination of glucosamine and chondroitin can be effective for alleviating joint pain in patients with moderate and severe pain with osteoarthritis of the knee joint. However, the results of glucosamine and chondroitin studies are often contradictory, which may be associated with differences in research design, doses and quality of products.

MSM (methyl sulfonylmetatan): sulfur for joints

MSM (methyl sulfonylmetatan) is an organic compound of sulfur, which is naturally contained in the human body, as well as in some foods. Sure plays an important role in many biological processes, including collagen synthesis, which is the main component of cartilage, tendons and ligaments. MSM is often used as an additive to reduce joint pain, improve mobility and reduce inflammation.

• The mechanism of action: MSM has several mechanisms of action that can contribute to its positive effects on the health of the joints. It is a source of sulfur necessary for the synthesis of collagen and glycosaminoglycans, which are important components of cartilage. MSM also has antioxidant and anti -inflammatory properties that can help protect the joints from damage caused by free radicals and inflammation. In addition, MSM can help reduce pain by blocking the transmission of pain impulses along nerve fibers.

• Research: Studies have shown that MSM can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that taking MSM at a dose of 3 grams per day for 12 weeks significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that MSM can be effective for reducing muscle pain after physical exercises and to improve joint mobility.

• Dosage and side effects: The dosage of MSM is usually 1-3 grams per day, divided into several tricks. MSM is usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders, such as nausea, diarrhea or bloating, can be observed. MSM can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Collagen: Squirrel for joint construction

Collagen is the main structural protein in the human body, which is about 30% of the total mass of protein. It is a key component of cartilage, bones, tendons, ligaments and skin. Collagen provides the strength, elasticity and support of these tissues. With age, the production of collagen in the body decreases, which can lead to weakening of the joints, the appearance of wrinkles and other signs of aging.

• Types of collagen: There are many different types of collagen, but the most common are the types of I, II and III. Type I collagen is the most common type of collagen in the body and is contained in the skin, bones, tendons and ligaments. Type II collagen is the main component of cartilage. Type III collagen is found in the skin, blood vessels and internal organs.

• Collagen for joints: Type II collagen, in particular, is used as an additive to maintain joint health. It can help reduce joint pain, improve their mobility and slow down the progression of osteoarthritis. The mechanism of action of collagen type II includes stimulation of the synthesis of the cartilage matrix and the provision of an anti -inflammatory effect. There are two main types of collagen type II used in addition: hydrolyzed type II collagen and non-neaturated collagen type II (UC-II). A hydrolyzed type II collagen is split into smaller peptides, which are easier to absorb by the body. A non -reinvented type II collagen retains its natural structure.

• Research: Studies have shown that type II collagen can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that the reception of non -reinatted collagen type II at a dose of 40 mg per day for 90 days significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that hydrolyzed type II collagen can be effective for reducing joint pain after physical exercises.

• Dosage and side effects: The dosage of the collagen type II depends on the type of collagen and the purpose of the reception. The dosage of hydrolyzed type II collagen is usually 10-20 grams per day. The dosage of non -reinatted collagen type II is usually 40 mg per day. Type II collagen is usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders may be observed.

Hyaluronic acid: joint lubricant

Hyaluronic acid (Civil Code) is a natural substance contained in the human body, especially in the skin, eyes and joints. In the joints, hyaluronic acid is the main component of the synovial fluid, which lubricates the articular surfaces and provides shock absorption. With age, the level of hyaluronic acid in the joints decreases, which can lead to dryness, friction and pain.

• The mechanism of action: Hyaluronic acid acts as a lubricant and a shock absorber in the joints. It helps reduce friction between the joint surfaces and protects the cartilage from damage. Hyaluronic acid also has anti -inflammatory properties and can help reduce the pain and edema in the joints.

• Forms of hyaluronic acid: Hyaluronic acid is available in various forms, including oral additives, injections and local products. The oral additives of hyaluronic acid usually contain low molecular weight hyaluronic acid, which is more easily absorbed by the body. Injections of hyaluronic acid are introduced directly into the joint and can provide faster and effective pain relief. Local means of hyaluronic acid, such as creams and gels, can help moisturize the skin and reduce joint pain.

• Research: Studies have shown that hyaluronic acid can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that taking oral hyaluronic acid within 8 weeks significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that hyaluronic acid injections can be effective for alleviating joint pain.

• Dosage and side effects: The dosage of hyaluronic acid depends on the shape and purpose of the intake. The dosage of oral hyaluronic acid is usually 100-200 mg per day. The dosage of hyaluronic acid injections depends on the drug and the doctor’s recommendations. Hyaluronic acid is usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders may be observed. Injections of hyaluronic acid can cause short -term pain and edema at the injection site.

Omega-3 fatty acids: anti-inflammatory effect

Omega-3 fatty acids is a group of polyunsaturated fatty acids that are necessary for human health. They are not synthesized by the body and should come with food or additives. The main omega-3 fatty acids are eicopascentenoic acid (EPK) and dairyxaenoic acid (DHG), which are found in fatty fish, such as salmon, tuna and sardines.

• The mechanism of action: Omega-3 fatty acids have powerful anti-inflammatory properties. They can help reduce inflammation in the joints, inhibiting the production of pro -inflammatory substances, such as prostaglandins and leukotrienes. Omega-3 fatty acids can also help improve the function of the joints, increasing the production of anti-inflammatory substances and protecting the cartilage from damage.

• Research: Studies have shown that omega-3 fatty acids can be effective to reduce pain and improve joint function in patients with various joint diseases, including osteoarthritis and rheumatoid arthritis. For example, one study showed that taking omega-3 fatty acids at a dose of 3 grams per day for 12 weeks significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that omega-3 fatty acids can help reduce the stiffness of the joints in the morning and improve the quality of life of patients with rheumatoid arthritis.

• Dosage and side effects: The dosage of omega-3 fatty acids depends on the purpose of the intake and source Omega-3. The recommended dose for maintaining overall health is 250-500 mg of EPK and DGK per day. To relieve symptoms of joint diseases, a higher dose may be required, for example, 2-4 grams per day. Omega-3 fatty acids are usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders, such as nausea, diarrhea or bloating, can be observed. When taking high doses of omega-3 fatty acids, the risk of bleeding may increase. Omega-3 fatty acids can interact with some drugs such as anticoagulants, so it is necessary to consult a doctor before taking the appointment.

Kurkumin: natural antioxidant and anti -inflammatory

Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful antioxidant and anti -inflammatory properties that can be useful for joint health.

• The mechanism of action: Kurkumin can help reduce inflammation in the joints, inhibiting the production of pro -inflammatory substances, such as cytokines and enzymes. He can also help protect cartilage from damage, having an antioxidant effect.

• Research: Studies have shown that curcumin can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that taking curcumin at a dose of 1000 mg per day for 8 weeks significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that turmeric can be effective for reducing joint pain after physical exercises.

• Bioavailability: Kurkumin has low bioavailability, that is, it is poorly absorbed by the body. To improve the bioavailability of curcumin, it is often taken in combination with piperin, a substance contained in black pepper. Piperin increases the absorption of curcumin in the intestines.

• Dosage and side effects: The dosage of curcumin depends on the purpose of the reception and form of release. The dosage of curcumin is usually 500-2000 mg per day, divided into several tricks. Curcumin is usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders may be observed. Kurkumin can interact with some drugs such as anticoagulants, so you need to consult a doctor before the start of the appointment.

SAME (s-adenosylmetionine): Carteping and pain reduction

Same (s-adenosylmetionine) is a natural substance contained in all living cells. It plays an important role in many biochemical processes, including the synthesis of cartilage matrix and neurotransmitters. Same also has anti -inflammatory properties and can help reduce pain.

• The mechanism of action: Same can help improve joint health, stimulating the synthesis of cartilage matrix and inhibiting enzymes that destroy cartilage. It can also help reduce pain by influencing neurotransmitters participating in the transmission of pain impulses.

• Research: Studies have shown that SAME can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that taking SAME at a dose of 1200 mg per day for 4 weeks significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that SAME can be as effective as non -steroidal anti -inflammatory drugs (NSAIDs) to relieve pain with osteoarthritis, but with fewer side effects.

• Dosage and side effects: The dosage of SAME depends on the purpose of the reception and individual reaction. The same dosage is usually 600-1200 mg per day, divided into several tricks. Same is usually well tolerated, but in some cases side effects can be observed, such as nausea, diarrhea, constipation or insomnia. Same can interact with some drugs such as antidepressants, so you need to consult a doctor before the start of the appointment. Same is not recommended for patients with bipolar disorder.

Vitamin D: The importance of bone health and joints

Vitamin D is a fat -soluble vitamin, which plays an important role in the health of bones and joints. It helps the body absorb calcium, which is necessary to maintain bone strength. Vitamin D also has anti -inflammatory properties and can help reduce pain.

• The mechanism of action: Vitamin D is involved in the regulation of the metabolism of calcium and phosphorus, which are necessary to maintain bone health. Vitamin D deficiency can lead to osteomination (softening of bones) in adults and rickets in children. Vitamin D can also help reduce inflammation in the joints, affecting the immune system.

• Research: Studies have shown that vitamin D deficiency can be associated with an increased risk of development of osteoarthritis and other joint diseases. A sufficient level of vitamin D in the blood can help reduce pain and improve the function of the joints.

• Dosage and side effects: The dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood. The recommended daily dose of vitamin D for adults is 600-800 IU. In some cases, a higher dose may be required, especially with vitamin D deficiency. Vitamin D is usually well tolerated, but when taking high doses, side effects can be observed, such as nausea, vomiting, weakness and constipation. Vitamin D can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Boswellia (Indian incense): traditional anti -inflammatory drug

Boswellia serrata, also known as the Indian incense, is a tree that grows in India, North Africa and the Middle East. Boswelli resin contains biologically active compounds, called boswifflines, which have anti -inflammatory properties.

• The mechanism of action: Boswellic acids inhibit an enzyme 5-lipoxygenase (5 -og), which plays a key role in the production of leukotrienes, pro-inflammatory substances involved in the development of inflammatory diseases, including osteoarthritis and rheumatoid arthritis.

• Research: Studies have shown that Boswellial extract can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that taking Boswellial extract at a dose of 100 mg three times a day for 8 weeks significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis. Other studies also showed that Boswellial extract can help reduce the stiffness of the joints in the morning and improve the quality of life of patients with rheumatoid arthritis.

• Dosage and side effects: The dosage of the bosvellia extract depends on the content of bosvellic acids in the product. Usually the recommended dose is 300-400 mg per day, divided into several receptions. Boswellion is usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders may be observed. Boswellion can interact with some drugs such as anticoagulants, so it is necessary to consult a doctor before the start of the appointment.

Copper: microelements for the health of connective tissue

Copper is an important trace element that is necessary for the health of connective tissue, including cartilage, tendons and ligaments. Copper is involved in the synthesis of collagen and elastin, the main structural proteins of connective tissue.

• The mechanism of action: Copper is a lisiloxidase cofactor, an enzyme that is necessary for stitching collagen and elastin, which ensures the strength and elasticity of connective tissue. The shortage of copper can lead to a weakening of connective tissue and an increased risk of injuries.

• Sources of copper: Copper is found in various foods, such as liver, seafood, nuts, seeds and legumes.

• Dosage and side effects: The recommended daily dose of copper for adults is 900 mcg. The shortage of copper is rare, but can occur in people with certain diseases or when taking some drugs. When taking high doses of copper, side effects can be observed, such as nausea, vomiting and diarrhea. Copper can interact with some drugs, so you need to consult a doctor before taking copper additives.

Manganese: trace element for the formation of cartilage

The manganese is an important trace element that is necessary for the formation of cartilage and bones. It is involved in the synthesis of glycosaminoglycans (GAG), the main components of the cartilage matrix.

• The mechanism of action: The manganese is a cofactor of glycosiltransferases, enzymes that are involved in the synthesis of the GAG. Manganese deficiency can lead to a violation of the formation of cartilage and bones.

• Sources of manganese: The manganese is found in various foods, such as whole grain products, nuts, seeds, legumes and green leafy vegetables.

• Dosage and side effects: The recommended daily dose of manganese for adults is 2.3 mg for men and 1.8 mg for women. Manganese deficiency is rare, but can occur in people with certain diseases or when taking some drugs. When taking high doses of manganese, side effects can be observed, such as neurological disorders. The manganese can interact with some drugs, so you need to consult a doctor before taking manganese additives.

Vitamin C: antioxidant and collagen synthesis

Vitamin C is a powerful antioxidant that plays an important role in the synthesis of collagen, the main structural protein of connective tissue.

• The mechanism of action: Vitamin C is necessary for the activity of enzymes involved in the hydroxylating of the proline and lysine, the amino acids that are necessary for the formation of the stable structure of collagen. Vitamin C also protects the cells from damage caused by free radicals, which can contribute to inflammation and destruction of cartilage.

• Sources of vitamin C: Vitamin C is found in various fruits and vegetables, such as citrus fruits, berries, kiwi, pepper and broccoli.

• Dosage and side effects: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. Vitamin C additives are usually well tolerated, but when taking high doses, side effects can be observed, such as nausea, diarrhea and heartburn. Vitamin C can interact with some drugs, so you need to consult a doctor before taking the additives of vitamin C.

Bor: a trace element for the health of bones

Bor is a trace element that can play a role in the health of bones and joints. It can affect the metabolism of calcium, magnesium and vitamin D, which are necessary to maintain bone strength.

• The mechanism of action: Bor can affect the activity of osteoblasts (cells forming bones) and osteoclasts (cells that destroy the bones), which can lead to an improvement in bone health. It can also have anti -inflammatory properties.

• Sources of BORR: Bor is contained in various foods, such as fruits, vegetables, nuts and legumes.

• Dosage and side effects: The recommended daily dose of the boron is not set, but it is believed that the safe level of consumption is up to 20 mg per day. When taking high doses of boron, side effects can be observed, such as nausea, vomiting and diarrhea. Bor can interact with some drugs, so you need to consult a doctor before taking boron additives.

Incado and soy uninquisitive compounds (ASU): reduction of inflammation and stimulation of cartilage

Incado and soy uninfected compounds (ASU) are an extract obtained from avocados and soybeans, which contains fatty acids, sterola and other compounds with anti -inflammatory and chondroprotective properties.

• The mechanism of action: ASU inhibits the production of pro-inflammatory substances, such as Interleukin-1 beta (IL-1β), which plays a key role in the destruction of cartilage during osteoarthritis. ASU can also stimulate the synthesis of collagen and proteoglycans, the main components of the cartilage matrix.

• Research: Studies have shown that ASU can be effective for reducing pain and improving joint function in patients with osteoarthritis. For example, one study showed that taking ASU at a dose of 300 mg per day for 3 months significantly reduces the pain and improves the function of the knee joint in patients with osteoarthritis.

• Dosage and side effects: ASU dosage is usually 300 mg per day. ASU is usually well tolerated, and side effects are rare. In some cases, light gastrointestinal disorders may be observed.

Melatonin: Antioxidant and a possible effect on the joints

Melatonin is a hormone that regulates the sleeping cycle. It also has antioxidant and anti -inflammatory properties.

• The mechanism of action: Melatonin can protect cells from damage caused by free radicals, which can contribute to inflammation and destruction of cartilage. Some studies show that melatonin can also affect the metabolism of cartilage.

• Research: Several studies show the potential role of melatonin in the protection of the joints, but additional studies are needed to confirm these results.

• Dosage and side effects: The dosage of melatonin is usually 1-5 mg before bedtime. Melatonin is usually well tolerated, but in some cases side effects can be observed, such as drowsiness, headache and dizziness. Melatonin can interact with some drugs, so you need to consult a doctor before taking melatonin additives.

Selenium: antioxidant and protection against oxidative stress

Selenium is an important trace element that plays the role of an antioxidant, protecting the cells from damage caused by oxidative stress.

• The mechanism of action: Selenium is a component of glutathionepexidase, an enzyme that neutralizes free radicals. Oxidative stress can contribute to inflammation and destruction of cartilage in the joints.

• Sources of Selena: Selenium is found in various foods, such as Brazilian nuts, seafood, meat and poultry.

• Dosage and side effects: The recommended daily dose of selenium for adults is 55 μg. When taking high doses of selenium, side effects can be observed, such as nausea, vomiting and hair loss. Selenium can interact with some drugs, so you need to consult a doctor before taking Selena’s additives.

Strontium: influence on bone density

Strontius is a mineral that can affect the density of bones. Some studies show that strontium can increase bone density and reduce the risk of fractures.

• The mechanism of action: Strontium can stimulate the activity of osteoblasts (cells that form bones) and inhibit the activity of osteoclasts (cells that destroy the bones), which can lead to an increase in bone density.

• Research: Studies have shown that strontium can be effective for the treatment of osteoporosis.

• Dosage and side effects: The dosage of the strontium depends on the form of the strontium and the purpose of the reception. Stronts can cause side effects, such as nausea, diarrhea and headache. Strontius can interact with some drugs, so it is necessary to consult a doctor before taking the strontium additives. It is important to note that we are talking about the strontium used in addition, and not about the radioactive isotope of the strontium.

Proin: Amino acid for collagen synthesis

Proilin is an amino acid that plays an important role in the synthesis of collagen, the main structural protein of connective tissue.

• The mechanism of action: Proin is a necessary component of the collagen circuit. A sufficient amount of proline is necessary for the formation of a stable and strong structure of collagen.

• Sources of Prolin: Proin is found in various foods, such as meat, poultry, fish and dairy products.

• Dosage and side effects: The dosage of the blanket depends on the purpose of the reception. Proline supplements are usually well tolerated, but when taking high doses, side effects can be observed, such as nausea and diarrhea.

Conclusion:

The choice of dietary supplement for joints should be based on individual needs, health status and consultation with a doctor. It is important to remember that dietary supplements are not replacing drugs and should be used in combination with other treatment methods such as physiotherapy and physiotherapy exercises. It is also important to pay attention to the quality and composition of the product, purchasing dietary supplements from trusted manufacturers.