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Comparison of popular dietary supplements to strengthen joints
Glucosamine and chondroitin: the basis of joint support
Glucosamine and chondroitin are one of the most famous and often used biologically active additives (dietary supplements) to maintain joint health. They are natural components of cartilage and play an important role in its structure and function. Glucosamine is an aminosahar that is involved in the synthesis of glycosaminoglycans, the main building blocks of cartilage. Chondroitin is a sulfate glycosaminoglican, which gives the cartilage elasticity and the ability to retain water.
The mechanism of action:
- Glucosamine: It is assumed that glucosamine stimulates chondrocytes (cartilage cells) to the production of more glycosaminoglycans and hyaluronic acid, thereby contributing to the restoration and maintenance of cartilage tissue. It can also have an anti -inflammatory effect.
- Chondroitin: Chondroitin prevents the destruction of cartilage, inhibiting enzymes that destroy cartilage fabric (for example, matrix metal -propretheinase). It can also help keep water in cartilage, which improves its depreciation properties.
Efficiency based on scientific data:
The effectiveness of glucosamine and chondroitin in osteoarthritis is the subject of discussions. Some studies show that they can relieve pain and improve the function of the joints, especially with a mild and moderate degree of osteoarthritis. Other studies have not revealed a significant advantage compared to placebo.
- Research Gait (Glucosamine/Chondroitin Arthritis International Trial): This large -scale study conducted by the US National Institutes of Health showed that a combination of glucosamine and chondroitin can be effective for alleviating pain with moderate and severe pain in the knee joint. However, for patients with mild pain, there was no difference with placebo.
- Meta analysis: Met-analyzes (analyzes combining the results of several studies) show conflicting results. Some meta-analyzes confirm the moderate effectiveness of glucosamine and chondroitin, while others do not find a significant advantage. Differences in the results can be associated with differences in research design, doses of drugs, patient characteristics and duration of treatment.
Potential side effects:
Glucosamine and chondroitin are usually considered safe, but can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea, constipation, heartburn)
- Headache
- Allergic reactions (rarely)
Contraindications:
- Individual intolerance to components
- Pregnancy and breastfeeding (not enough safety data)
- Diabetes mellitus (glucosamine can affect blood sugar, so control is necessary)
- Reception of anticoagulants (chondroitin can enhance the effect of anticoagulants such as warfarin)
Dosage recommendations:
The usually recommended dose of glucosamine is 1,500 mg per day, and chondroitin – 1200 mg per day. The dose can be divided into several techniques during the day. It is important to remember that the effect of taking glucosamine and chondroitin may not appear immediately, but after a few weeks or months of regular administration.
Examples of popular brands and products:
- Don (glucosamine sulfate): This drug contains glucosamine sulfate and is often used to treat osteoarthritis.
- Teraflex (glucosamine and chondroitin): A combined drug containing glucosamine hydrochloride and chondroitin sulfate.
- Artra (Glucosamine and Chondroitin): Another popular combined drug.
- Solgar Glucosamine Chondroitin MSM: An additive from a well -known manufacturer containing glucosamine, chondroitin and methyl sulfonylmetatan (MSM).
User Reviews:
Users’ reviews about glucosamine and chondroitine vary. Some report a significant relief of pain and improving the joint function, while others do not notice any effect. It is important to consider that individual results may vary. It is useful to read reviews on independent platforms and pay attention to reviews from people with similar symptoms and the stage of the disease.
Price:
The cost of glucosamine and chondroitin varies depending on the brand, release form (tablets, capsules, powder) and dosage. The price can range from several hundred to several thousand rubles per course of treatment.
MSM (methyl sulfonylmetatan): Sure for joint health
Methyl sulfonylmetatan (MSM) is an organic sulfur -containing compound that is naturally found in plants, animals and humans. MSM is often added to dietary supplements to maintain the health of joints, skin, hair and nails.
The mechanism of action:
- Sulfur as building material: Sure is an important component of collagen, which is the main structural protein of cartilage, ligaments and tendons. MSM provides the body with gray, necessary for the synthesis of collagen and other important proteins.
- Anti -inflammatory action: MSM has an anti -inflammatory effect and can reduce pain and edema in the joints. It inhibits the release of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and factor of tumor-alpha necrosis (TNF-α).
- Antioxidant action: MSM is an antioxidant and can protect the cells from damage by free radicals.
Efficiency based on scientific data:
Some studies show that MSM can be effective for alleviating pain and improving joint function in osteoarthritis.
- Research: Several studies have shown that MSM can reduce pain, improve the function and reduce the rigidity in the joints in people with osteoarthritis of the knee joint. Some studies also showed that MSM can improve the range and reduce inflammation.
- Combined drugs: Often, MSM is used in combination with glucosamine and chondroitin. Studies have shown that such a combination can be more effective than the use of each component separately.
Potential side effects:
MSM is usually well tolerated, but can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea, bloating)
- Headache
- Fatigue
Contraindications:
- Individual intolerance to components
- Pregnancy and breastfeeding (not enough safety data)
Dosage recommendations:
Usually the recommended dose of MSM is from 1,500 to 3000 mg per day, divided into several receptions.
Examples of popular brands and products:
- Doctor’s Best MSM: Pure MSM in the form of capsules.
- Now Foods MSM: Another popular brand offering MSM in various forms.
- Solgar Glucosamine Chondroitin MSM: A combined drug containing glucosamine, chondroitin and MSM.
User Reviews:
Users often report to relieve joint pain, improve mobility and reduce inflammation when taking MSM. Some also note an improvement in the condition of the skin, hair and nails.
Price:
The cost of MSM varies depending on the brand, form of release and dosage. Usually MSM is a relatively inexpensive addition.
Hyaluronic acid: joint lubricant
Hyaluronic acid is a natural substance contained in a synovial fluid filling the joints. It plays an important role in lubricating the joints, reducing friction and depreciation of shocks.
The mechanism of action:
- Lubrication and depreciation: Hyaluronic acid has high viscosity and elasticity, which allows it to lubricate the articular surfaces and reduce friction between them. It also promotes shock -absorption of strikes and protects cartilage from damage.
- Anti -inflammatory action: Hyaluronic acid can have an anti -inflammatory effect and reduce joint pain. It is associated with receptors on the cells of the immune system and modulates their activity.
Efficiency based on scientific data:
Hyaluronic acid is used in two main forms for the treatment of joint diseases:
- Hyaluronic acid injections: Injections of hyaluronic acid directly into the joint are a common method of treating osteoarthritis of the knee joint. Studies show that they can relieve pain and improve joint function for up to several months.
- Anti -oral intake of hyaluronic acid: The oral intake of hyaluronic acid is a more new form of use. Studies on its effectiveness are still ongoing, but some studies show that it can also relieve pain and improve the function of the joints, although to a lesser extent than injections.
Potential side effects:
- Hyaluronic acid injections: Local reactions can cause, such as pain, edema, redness at the injection site.
- Anti -oral intake of hyaluronic acid: It is usually well tolerated, but in rare cases it can cause stomach disorder.
Contraindications:
- Individual intolerance to components
- Joint infections (for injection)
- Pregnancy and breastfeeding (not enough safety data)
Dosage recommendations:
- Hyaluronic acid injections: The dosage and frequency of injections are determined by the doctor depending on the condition of the patient and the specific drug.
- Anti -oral intake of hyaluronic acid: Usually the recommended dose is from 80 to 200 mg per day.
Examples of popular brands and products:
- Synvis (hyaluronic acid injections): One of the most famous drugs for intra -articular injections.
- Orthovis (hyaluronic acid injections): Another popular drug for intra -articular injections.
- NeoCell Hyaluronic Acid: Apolution of hyaluronic acid for oral administration.
- Doctor’s Best Hyaluronic Acid: Apolution of hyaluronic acid for oral administration.
User Reviews:
Reviews of users about the oral administration of hyaluronic acid vary. Some report an improvement in the condition of the skin and joints, while others do not notice any effect. Injections of hyaluronic acid usually get more positive reviews, but the effect can be temporary.
Price:
- Hyaluronic acid injections: An expensive procedure, the cost of which can vary from several thousand to tens of thousands of rubles per course of treatment.
- Anti -oral intake of hyaluronic acid: The cost varies depending on the brand, form of release and dosage.
Collagen: protein for strong joints
Collagen is the main structural protein in the human body, which is about 30% of the total protein mass. It is an important component of cartilage, bones, ligaments, tendons and skin.
The mechanism of action:
- Building material: Collagen provides the strength and elasticity of connective tissue. When taking collagen inside, it breaks down into peptides, which are then used by the body to synthesize the new collagen.
- Chondrocytic stimulation: Some studies show that collagen peptides can stimulate chondrocytes to produce more collagen and other cartilage components.
- Anti -inflammatory action: Collagen can have an anti -inflammatory effect and reduce joint pain.
Efficiency based on scientific data:
Some studies show that collagen intake can be useful to relieve pain and improve joint function with osteoarthritis.
- Research: Studies have shown that the intake of collagen can reduce joint pain, improve mobility and reduce inflammation in people with osteoarthritis of the knee joint.
- Types of collagen: There are various types of collagen, and the most important are the most important for the health of the type II (contained in cartilage) and type I collagen (contained in bones, ligaments and tendons).
Potential side effects:
Collagen is usually well tolerated, but can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea, constipation)
- Unpleasant taste in the mouth
Contraindications:
- Individual intolerance to components
- Pregnancy and breastfeeding (not enough safety data)
Dosage recommendations:
Usually the recommended dose of collagen is from 5 to 10 grams per day.
Examples of popular brands and products:
- Neocell Super Collagen: Collagen in the form of tablets.
- Vital Proteins Collagen Peptides: Collagen in the form of powder.
- Great Lakes Gelatin Collagen Hydrolysate: Collagen in the form of powder.
User Reviews:
Users often report an improvement in the condition of the skin, hair and nails, as well as the alleviation of joint pain when taking collagen.
Price:
The cost of collagen varies depending on the brand, release form and type of collagen.
S-adenosylmetionine (SAME): Support for cartilage and mood
S-adenosylmetionine (SAME) is a natural compound that is contained in every body of the body and plays an important role in many biochemical processes, including the synthesis of cartilage tissue and mood regulation.
The mechanism of action:
- Proteoglycan synthesis: Same is involved in the synthesis of proteoglycans, which are the main components of cartilage. It contributes to the formation of glucosamine and chondroitin, necessary to restore and maintain cartilage.
- Anti -inflammatory action: Same has an anti -inflammatory effect and can reduce pain and edema in the joints.
- Mood regulation: Same is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood.
Efficiency based on scientific data:
Some studies show that SAME can be effective for alleviating pain and improving joint function in osteoarthritis.
- Research: Studies have shown that SAME can be as effective as non -steroidal anti -inflammatory drugs (NSAIDs), in relief of pain in osteoarthritis, but with fewer side effects.
- Depression and osteoarthritis: Same can be especially useful for patients with osteoarthritis suffering from depression, as it can simultaneously relieve joint pain and improve mood.
Potential side effects:
Same can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea, constipation)
- Insomnia
- Anxiety
Contraindications:
- Individual intolerance to components
- Bipolar disorder (same can cause mania)
- Pregnancy and breastfeeding (not enough safety data)
- Reception of antidepressants (SAME can enhance the action of antidepressants)
Dosage recommendations:
Usually the recommended dose of SAME is from 600 to 1200 mg per day, divided into several receptions.
Examples of popular brands and products:
- Nature Made SAMe: SAME additive in the form of tablets.
- Doctor’s Best SAMe: SAME additive in the form of tablets.
User Reviews:
Users often report on relief of joint pain, improve mood and increase energy when taking SAME.
Price:
The cost of SAME varies depending on the brand and dosage.
Boswellia serrata: Indian incense to relieve inflammation
Boswellia serrata, also known as the Indian incense, is a plant that is traditionally used in Ayurvedic medicine for the treatment of various diseases, including osteoarthritis.
The mechanism of action:
- Lipoxygenase inhibiting (LOX): Bosvelia contains bosvelic acids that inhibit the 5-lipoxygenase enzyme (5-Lox), which plays a key role in leukotrienes synthesis, pro-inflammatory molecules. 5 -lox inhibiting helps reduce inflammation and joint pain.
- Anti -inflammatory action: Boswielia has an anti -inflammatory effect and can reduce pain, edema and constraint in the joints.
- Carriage protection: Some studies show that Boswielia can protect cartilage from destruction.
Efficiency based on scientific data:
Some studies show that the Bosworth can be effective to relieve pain and improve joint function with osteoarthritis.
- Research: Studies have shown that Bosworth can reduce pain, improve mobility and reduce inflammation in people with osteoarthritis of the knee joint.
- ApresFlex: Apressflex is a patented bosvel extract, which, as shown, has high bioavailability and effectiveness.
Potential side effects:
Bosvelia is usually well tolerated, but can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea)
- Heartburn
Contraindications:
- Individual intolerance to components
- Pregnancy and breastfeeding (not enough safety data)
- Reception of anticoagulants (Bosvelia can enhance the effect of anticoagulants)
Dosage recommendations:
The usually recommended bosovely dose is from 300 to 400 mg per day, divided into several receptions.
Examples of popular brands and products:
- Now Foods Boswellia Extract: Bosvelia supplement in a forme capsule.
- Doctor’s Best Boswellia: Bosvelia supplement in a forme capsule.
User Reviews:
Users often report to relieve joint pain and improve mobility when taking the Bosvelia.
Price:
The cost of the Bosvelia varies depending on the brand and dosage.
Curcumin (Curcumin): Golden spice for joint health
Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties.
The mechanism of action:
- NF-KB inhibiting: Kurkumin inhibits the transcription factor NF-KB, which plays a key role in the inflammatory process. NF-KB inhibiting helps reduce inflammation and joint pain.
- Antioxidant action: Kurkumin is a powerful antioxidant and can protect the cells from damage to free radicals.
- Anti -inflammatory action: Kurkumin suppresses the activity of many inflammatory molecules, including cyclooxygenase-2 (COX-2) and lipoxygenase (LOX).
Efficiency based on scientific data:
Some studies show that curcumin can be effective for alleviating pain and improving joint function with osteoarthritis.
- Research: Studies have shown that Kurkumin can be as effective as NSAIDs in relief of pain in the osteoarthritis of the knee joint.
- Bioavailability: One of the problems with turmeric is its low bioavailability, that is, it is poorly absorbed into the blood. To increase bioavailability, curcumin is often combined with piperin (black pepper extract) or special forms of turmeric are used, such as Meriva or BCM-95.
Potential side effects:
Kurkumin is usually well tolerated, but can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea)
Contraindications:
- Individual intolerance to components
- Pregnancy and breastfeeding (not enough safety data)
- Gallstone disease (curcumin can stimulate bile mission)
- Reception of anticoagulants (curcumin can enhance the action of anticoagulants)
Dosage recommendations:
Usually the recommended dose of curcumin is from 500 to 2000 mg per day, divided into several tricks. It is important to choose additives with increased bioavailability.
Examples of popular brands and products:
- Now Foods Curcumin: Carcumin additive in the form of capsules.
- Doctor’s Best Curcumin with C3 Complex: Additive of curcumin with increased bioavailability.
- Turmeric Curcumin with Bioperine: Curkumumin additive with piperin.
User Reviews:
Users often report on relief of joint pain, reducing inflammation and improving overall well -being when taking curcumin.
Price:
The cost of curcumin varies depending on the brand, dosage and form of release.
Omega-3 fatty acids: fatty acids to combat inflammation
Omega-3 fatty acids are polyunsaturated fatty acids that are found in fatty fish (for example, salmon, mackerel, sardines) and some vegetable oils (for example, linen oil). Omega-3 fatty acids have anti-inflammatory properties and can be useful for joint health.
The mechanism of action:
- Synthesis of resolvines and protectinations: Omega-3 fatty acids, especially eicopascentenic acid (EPA) and preshase acidic acid (DHA), are involved in the synthesis of resolvines and protectin, which are anti-inflammatory molecules.
- Reducing the level of pro -inflammatory cytokines: Omega-3 fatty acids can reduce the level of pro-inflammatory cytokines, such as Interlayykin-1 (IL-1) and factor of tumor-alpha necrosis (TNF-α).
Efficiency based on scientific data:
Some studies show that omega-3 fatty acids can be effective to relieve pain and improve joint function with rheumatoid arthritis and osteoarthritis.
- Research: Studies have shown that omega-3 fatty acids can reduce pain, improve mobility and reduce morning stiffness in people with rheumatoid arthritis. They can also be useful to relieve pain in osteoarthritis.
Potential side effects:
Omega-3 fatty acids are usually well tolerated, but can cause some side effects, such as:
- Fish flavor
- Stomach disorder (nausea, diarrhea)
- Liquefaction of blood
Contraindications:
- Individual intolerance to components
- Reception of anticoagulants (omega-3 fatty acids can enhance the effect of anticoagulants)
Dosage recommendations:
The usually recommended dose of omega-3 fatty acids is from 1000 to 3000 mg per day containing EPA and DHA.
Examples of popular brands and products:
- Nordic Naturals Ultimate Omega: Fish oil with high -content EPA and DHA.
- Carlson Labs The Very Finest Fish Oil: Fish oil with high -content EPA and DHA.
User Reviews:
Users often report to relieve joint pain, improve the condition of the skin and hair, as well as a decrease in cholesterol when taking omega-3 fatty acids.
Price:
The cost of omega-3 fatty acids varies depending on the brand and dosage.
Incado and Soy (ASU) unharmed compounds: cartilage protection and decrease in inflammation
Initial compounds of avocados and soy (ASU) are an extract obtained from avocados and soybeans. ASU has anti -inflammatory and cartilage properties.
The mechanism of action:
- Inhibiting pro -inflammatory mediators: ASU inhibits the production of pro-inflammatory mediators, such as Interleukin-1 (IL-1) and matrix metal proproteinase (MMPS), which destroy the cartilage.
- Collagen synthesis stimulation: ASU stimulates the synthesis of collagen and proteoglycans, the main components of cartilage.
Efficiency based on scientific data:
Some studies show that ASU can be effective for alleviating pain and improving joint function in osteoarthritis.
- Research: Studies have shown that ASU can reduce pain, improve mobility and reduce the need for NSAIDs in people with osteoarthritis of the knee and hip joints.
Potential side effects:
ASU is usually well tolerated, but can cause some side effects, such as:
- Stomach disorder (nausea, diarrhea)
Contraindications:
- Individual intolerance to components
- Pregnancy and breastfeeding (not enough safety data)
- Allergies to avocado or so
Dosage recommendations:
The usually recommended ASU dose is from 300 mg per day.
Examples of popular brands and products:
- Avosoy: ASU additive in the form of capsules.
- Sereslabs Joint Health Formula: A combined additive containing ASU, glucosamine and chondroitin.
User Reviews:
Users often report on relief of joint pain and improving mobility when taking ASU.
Price:
The cost of ASU varies depending on the brand and dosage.
White willow cortex (White Willow Bark): Natural Aspirin for Removing Pain
White willow bark extract contains salicycle, which in the body is converted into salicylic acid, a substance with analgesic and anti -inflammatory effects similar to aspirin.
The mechanism of action:
- Inhibition of cyclooxygenase (COX): Salitsin inhibits cyclooxygenase enzymes (COX-1 and COX-2), which are involved in the synthesis of prostaglandins, substances that cause pain and inflammation.
Efficiency based on scientific data:
Some studies show that the Extract of the white willow cortex can be effective for alleviating pain in osteoarthritis and other states accompanied by pain.
- Research: Studies have shown that white willow bark extract can reduce pain and improve the function in people with osteoarthritis of the knee and hip joints.
Potential side effects:
White willow bark extract can cause some side effects similar to aspirin, such as:
- Indigestion
- Bleeding
Contraindications:
- Individual intolerance to components
- Allergy to Aspirin or Salitsillaty
- Peptic ulcer of the stomach and duodenum
- Reception of anticoagulants (white willow cortex extract can enhance the effect of anticoagulants)
- Children under 16 years old (risk of development of Reye syndrome)
Dosage recommendations:
Usually the recommended dose of the white willow bark extract is from 120 to 240 mg of salicycle per day.
Examples of popular brands and products:
- Nature’s Way White Willow Bark: Addting the extract of the bark of white willow in the form of capsules.
User Reviews:
Users often report pain relieved when taking white willow bark extract.
Price:
The cost of an extract of the bark of white willow varies depending on the brand and dosage.
General recommendations for choosing dietary supplements for joints:
- Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
- Choosing a quality product: Choose a dietary supplement from reliable manufacturers who conduct quality control of their products.
- Reading the label: Read the label carefully and make sure that the product contains the declared ingredients in the right dosage.
- Dosage compliance: Follow the recommended dosage indicated on the label.
- Evaluation of effectiveness: Evaluate the effectiveness of dietary supplements after several weeks or months of admission. If you have not noticed any improvements, you may try to try another product or treatment method.
- Combined approach: Often the most effective is a combined approach that includes dietary supplements, physical exercises, diet and other treatment methods.
This detailed comparison provides a comprehensive overview of various popular supplements for joint health. It focuses on the scientific evidence, mechanisms of action, potential benefits, and risks associated with each supplement, allowing readers to make informed decisions about their joint health management.