What dietary supplements will help with arthritis and arthrosis?

Part 1: understanding of arthritis and arthrosis: differences and main mechanisms

Arthritis and arthrosis, often used interchangeably, are various, albeit interconnected, conditions that affect joints. Understanding their differences and basic mechanisms is crucial for the choice of suitable biologically active additives (dietary supplements).

1.1 arthritis: inflammatory process

Arthritis is a general term covering more than 100 different diseases characterized by inflammation of the joints. Inflammation is a key element in the development and progression of arthritis, leading to pain, swelling, stiffness and limiting mobility.

• Types of arthritis:

  • Rheumatoid arthritis (RA): Autoimmune disease in which the immune system attacks the body’s own tissues, primarily the synovial joint of the joints. This leads to chronic inflammation, crucian erosion and bones.
  • Psoriatic arthritis: It is associated with psoriasis, skin disease, and can affect both large and small joints, as well as the spine.
  • Gout: It is caused by the accumulation of uric acid crystals in the joints, leading to acute attacks of pain and inflammation.
  • Reactive arthritis: It occurs after infection, often in the genitourinary or gastrointestinal system.

• Mechanisms of inflammation for arthritis:

  • Activation of immune cells: With rheumatoid arthritis and other authimmune forms of arthritis, immune cells, such as T cells and B cells, attack the synovial membrane, releasing cytokines (for example, a factor of alpha necrosis (FNO-alpha), Interleukin-1 (IL-1), Interlaikin-6 (IL-6)).
  • Production of pro -inflammatory mediators: Cytokines stimulate the development of other pro -inflammatory mediators, such as prostaglandins and leukotrienes, which enhance inflammation and pain.
  • Angiogenes: Inflammation stimulates the growth of new blood vessels (angiogenesis) in the synovial shell, which leads to an increase in edema and inflammation.
  • Destruction of cartilage and bones: Chronic inflammation leads to damage to the cartilage and bones due to the activation of osteoclasts (cells that destroy bone tissue) and matrix metal proproteinase (MMP), enzymes that destroy the cartilage matrix.

1.2 arthrosis: degenerative disease

Arthrosis, also known as osteoarthritis (OA), is the most common form of arthritis. Unlike the inflammatory nature of arthritis, arthrosis is characterized by degeneration of cartilage, covering the ends of the bones in the joints.

• The mechanisms of the degeneration of cartilage with arthrosis:
  • The imbalance between the formation and destruction of the cartilage: In a healthy joint there is a balance between the formation of a new cartilage with chondrocytes and the destruction of the old cartilage of the MMP. With arthrosis, this balance is disturbed, which leads to the predominance of destruction processes.
  • Loss of proteoglycans: Protelyglycans are important components of the cartilage matrix, providing its elasticity and the ability to retain water. With arthrosis, there is a loss of proteoglycans, which leads to thinning and destruction of cartilage.
  • Increase in MMP activity: The increased activity of the MMP helps the destruction of collagen and other components of the cartilage matrix.
  • The formation of bone spurs (osteophytes): As the cartilage is destroyed, the body tries to restore damaged tissues, which leads to the formation of bone spurs along the edges of the joint.
  • Inflammation of the synovial shell: Although arthrosis is primarily a degenerative disease, inflammation of the synovial shell can also play a role in its progression.

1.3 risk factors:

For both arthritis and arthrosis, there are certain risk factors that contribute to the development of these diseases:

• Age: The risk of developing arthritis and arthrosis increases with age.
• Genetic predisposition: Genetic factors can affect susceptibility to arthritis and arthrosis.
• Floor: Some forms of arthritis, such as rheumatoid arthritis, are more often found in women.
• Obesity: Excessive weight creates an additional load on the joints, especially on the knee and hip, which increases the risk of arthrosis.
• Joint injuries: The ongoing joint injuries can increase the risk of arthrosis in the future.
• Repeating movements: Some professions or activities associated with repeating movements can increase the risk of arthrosis of certain joints.

Part 2: Bades to alleviate the symptoms of arthritis: reducing inflammation and pain

Given the inflammatory nature of arthritis, dietary supplements with anti -inflammatory properties can be useful for alleviating symptoms and slowing down the progression of the disease.

2.1 omega-3 fatty acids

Omega-3 fatty acids, such as eicopascentachaneic acid (EPC) and daily oxenic acid (DHG) contained in fish oil, flaxseed and walnuts, have powerful anti-inflammatory properties.

• The mechanism of action:

  • Inhibiting the production of pro -inflammatory mediators: EPK and DGK compete with arachidonic acid, the precursor of pro -inflammatory prostaglandins and leukotrienes. They also stimulate the production of anti -inflammatory resolves and protectins.
  • Modulation of the immune response: Omega-3 fatty acids can modulate the immune response, reducing the activity of T cells and B cells, as well as the production of cytokines.

• Clinical research:

  • Numerous clinical studies have shown that taking additives with omega-3 fatty acids can reduce joint pain, constraint and need for non-steroidal anti-inflammatory drugs (NSAIDs) in patients with rheumatoid arthritis and other inflammatory forms of arthritis.

• Recommended doses:

  • The recommended dose of EPK and DGC to relieve arthritis symptoms is from 2 to 4 grams per day. It is important to choose high -quality fish oil supplements that have been cleaned of mercury and other pollutants.

2.2 curcumin

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties.

• The mechanism of action:

  • Inhibiting nf-κb: NF -Ukraine is a transcription factor that plays a key role in the regulation of inflammatory genes. Kurkumin inhibits the activation of NF-κB, reducing the production of pro-inflammatory cytokines, such as Fin-Alpha, IL-1 and IL-6.
  • Inhibiting TsOG-2: TsOG -2 is an enzyme involved in the synthesis of prostaglandins that cause pain and inflammation. Kurkumin inhibits the activity of COO-2, exerting an anesthetic and anti-inflammatory effect.
  • Antioxidant activity: Kurkumin neutralizes free radicals, protecting the cells from oxidative damage.

• Clinical research:

  • Studies have shown that Kurkumin can be effective in relief of pain and stiffness in the joints in patients with osteoarthritis and rheumatoid arthritis. Some studies even compare the effectiveness of curcumin with NSAIDs.

• Recommended doses:

  • Kurkumin is poorly absorbed in the intestines. To increase bioavailability, it is recommended to take curcumin in combination with piperin (black pepper extract) or use liposomal forms of curcumin. The recommended dose of curcumin is from 500 to 2000 mg per day.

2.3 Boswellia (incense)

Boswellia is a Boswellia Serrata tree resin, widely used in Ayurvedic medicine. Boswellion has anti -inflammatory and analgesic properties.

• The mechanism of action:

  • Inhibiting 5-lipoxygenases (5 -l): 5 -og is an enzyme involved in the synthesis of leukotrienes, pro -inflammatory mediators. Boswellion inhibits the activity of the 5-log, reducing the production of leukotrienes.
  • Inhibition of leukocytes migration: Boswellion can inhibit the migration of leukocytes in inflamed joints, reducing inflammation.

• Clinical research:

  • Studies have shown that Boswellion can be effective in relief of pain, stiffness and improvement of joint mobility in patients with osteoarthritis and rheumatoid arthritis.

• Recommended doses:

  • The recommended dose of Boswellion is from 300 to 500 mg per day. It is important to choose the extracts of the bosvellia standardized for the content of boswellic acids, active components.

2.4 ginger

Ginger is a widely used spice with anti -inflammatory and antioxidant properties.

• The mechanism of action:

  • Inhibiting TsOG-2: Like Kurkumin, ginger inhibits the activity of COO-2, reducing the production of prostaglandins.
  • Antioxidant activity: Ginger neutralizes free radicals, protecting the cells from oxidative damage.

• Clinical research:

  • Studies have shown that ginger can be effective in relief of pain and stiffness in the joints in patients with osteoarthritis.

• Recommended doses:

  • The recommended dose of ginger is from 500 mg to 1 gram per day. Ginger can be consumed in the form of fresh root, powder, extract or tea.

2.5 s-adenosylmetionine (same)

Same is a natural compound contained in each body of the body. Same plays an important role in many biochemical processes, including the synthesis of cartilage and neurotransmitters.

• The mechanism of action:

  • Stimulation of the synthesis of proteoglycans: Same can stimulate the synthesis of proteoglycans, important components of the cartilage matrix.
  • Anti -inflammatory action: Same has anti -inflammatory properties, reducing the production of pro -inflammatory cytokines.
  • Anesthetic effect: Same can have an analgesic effect by increasing the level of serotonin and dopamine in the brain.

• Clinical research:

  • Studies have shown that SAME can be effective in facilitating pain and improving joint function in patients with osteoarthritis. Some studies compare the effectiveness of SAME with NSAIDs.

• Recommended doses:

  • The recommended dose of SAME is from 400 to 1200 mg per day. SAME should be taken on an empty stomach.

2.6 vitamin D

Vitamin D plays an important role in maintaining the health of bones and the immune system. Vitamin D deficiency is associated with an increased risk of arthritis and worsening its symptoms.

• The mechanism of action:

  • Regulation of the immune response: Vitamin D can modulate the immune response, reducing the activity of autoimmune cells.
  • Maintaining bone health: Vitamin D helps to absorb the calcium necessary to maintain bone health.

• Clinical research:

  • Studies have shown that taking additives with vitamin D can improve arthritis symptoms in patients with vitamin D.

• Recommended doses:

  • The recommended dose of vitamin D is from 1000 to 2000 IU per day. It is important to check the level of vitamin D in the blood and adjust the dose in accordance with the doctor’s recommendations.

2.7 green tea extract (EGCG)

Green tea extract, especially epallocatechin-3-lilate (EGCG), has antioxidant and anti-inflammatory properties.

• The mechanism of action:

  • Inhibition of MMP: EGCG can inhibit the activity of MMP, enzymes that destroy the cartilage matrix.
  • Antioxidant activity: EGCG neutralizes free radicals, protecting the cells from oxidative damage.
  • Anti -inflammatory action: EGCG can reduce the production of pro -inflammatory cytokines.

• Clinical research:

  • Some studies show that EGCG can have a protective effect on cartilage and reduce inflammation in the joints.

• Recommended doses:

  • The recommended dose of EGCG is from 300 to 400 mg per day.

Part 3: Bades to maintain the health of cartilage with arthrosis: chondroprotectors

With arthrosis, where the main problem is the degeneration of cartilage, dietary supplements called chondroprotectors can be useful for maintaining the health of cartilage and slowing down the progression of the disease.

3.1 glucosamine and chondroitin

Glucosamine and chondroitin are natural components of cartilage matrix. They are often used in combination to maintain cartridge health for arthrosis.

• The mechanism of action:

  • Glucosamine:
    • Stimulation of the synthesis of proteoglycans: Glucosamine is the predecessor of glucosaminglycans, the main components of proteoglycans. It stimulates the synthesis of proteoglycans with chondrocytes.
    • Anti -inflammatory action: Glucosamine can have an anti -inflammatory effect, reducing the production of pro -inflammatory cytokines.
  • Chondroitin:
    • Inhibition of MMP: Chondroitin can inhibit the activity of MMP, enzymes that destroy cartilage matrix.
    • Stimulation of hyaluronic acid synthesis: Chondroitin can stimulate the synthesis of hyaluronic acid, component of synovial fluid that provides lubrication of the joints.
    • Water delay in cartilage: Chondroitin helps to keep water in the cartilage matrix, supporting its elasticity and depreciation properties.

• Clinical research:

  • The results of clinical studies of glucosamine and chondroitin in osteoarthritis are ambiguous. Some studies have shown that they can be effective in facilitating pain, improving joint function and slowing down the progression of the disease, while other studies have not revealed a significant effect.
  • It is important to note that the quality and composition of glucosamine and chondroitin additives can vary, which can affect research results.

• Recommended doses:

  • The recommended dose of glucosamine is from 1,500 mg per day.
  • The recommended dose of chondroitin is from 800 to 1200 mg per day.
  • To achieve the best results, it is recommended to take glucosamine and chondroitin in combination.

3.2 hyaluronic acid

Hyaluronic acid is the main component of the synovial fluid that provides the lubrication of the joints and depreciation. With arthrosis, the concentration of hyaluronic acid in the synovial fluid decreases, which leads to an increase in friction between bones and increased pain.

• The mechanism of action:

  • Lubrication of the joints: Hyaluronic acid provides lubrication of the joints, reducing friction between bones and facilitating movement.
  • Depreciation: Hyaluronic acid has amortization properties, protecting the cartilage from damage at load.
  • Anti -inflammatory action: Hyaluronic acid can have an anti -inflammatory effect, reducing the production of pro -inflammatory cytokines.

• Clinical research:

  • Hyaluronic acid is available as additives for oral administration and injection in the joint. Injections of hyaluronic acid are often used to relieve pain and improve joint function in patients with osteoarthritis of the knee joint.
  • Studies have shown that taking additives with hyaluronic acid can also be effective in facilitating pain and improving the function of the joints, although the effect can be less pronounced than with injections.

• Recommended doses:

  • The recommended dose of hyaluronic acid for oral administration is from 80 to 200 mg per day.

3.3 Texture-type II collagen (UC-II)

Type II collagen is the main structural protein of cartilage. A non-reinvented type II collagen (UC-II) is a form of type II collagen, which retains its nata structure.

• The mechanism of action:

  • Oral tolerance: UC-II, taken inside, can cause oral tolerance, a process in which the immune system becomes less sensitive to type II collagen. This can help reduce inflammation and destruction of cartilage.
  • Collagen synthesis stimulation: UC-II can stimulate collagen synthesis with chondrocytes.

• Clinical research:

  • Studies have shown that UC-II can be effective in relief of pain, improving joint function and increasing mobility in patients with osteoarthritis.

• Recommended doses:

  • The recommended dose of UC-II is 40 mg per day.

3.4 Avocado-hovy neo-smashed compounds (ASU)

ASU is an extract obtained from avocados and soybeans. ASU has anti -inflammatory and chondroprotective properties.

• The mechanism of action:

  • Inhibition of MMP: ASU can inhibit the activity of MMP, enzymes that destroy cartilage matrix.
  • Collagen synthesis stimulation: ASU can stimulate collagen synthesis chondrocytes.
  • Anti -inflammatory action: ASU can reduce the production of pro -inflammatory cytokines.

• Clinical research:

  • Studies have shown that ASU can be effective in relief of pain and improving joint function in patients with osteoarthritis.

• Recommended doses:

  • The recommended ASU dose is from 300 to 600 mg per day.

Part 4: Other dietary supplements and strategies that can help with arthritis and arthrosis

In addition to the aforementioned dietary supplements, there are other additives and strategies that can be useful for arthritis and arthrosis.

4.1 methyl sulfonylmetatan (MSM)

MSM is a natural connection of sulfur contained in many foods. MSM has anti -inflammatory and antioxidant properties.

• The mechanism of action:

  • Anti -inflammatory action: MSM can reduce the production of pro -inflammatory cytokines.
  • Antioxidant activity: MSM neutralizes free radicals, protecting the cells from oxidative damage.
  • Improving tissue flexibility: Sure is an important component of collagen necessary to maintain flexibility and fabric elasticity.

• Clinical research:

  • Studies have shown that MSM can be effective in facilitating pain and improving joint function in patients with osteoarthritis.

• Recommended doses:

  • The recommended dose of MSM is from 1000 to 3000 mg per day.

4.2 SAMe

As mentioned earlier, Same can be useful not only with inflammatory forms of arthritis, but also with osteoarthritis due to its ability to stimulate the synthesis of proteoglycans and have an analgesic effect.

4.3 probiotics

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on health. Probiotics can modulate an immune response and reduce inflammation in the intestines, which can positively affect the symptoms of arthritis.

• The mechanism of action:

  • Modulation of the immune response: Probiotics can stimulate the production of anti -inflammatory cytokines and reduce the production of pro -inflammatory cytokines.
  • Improving the barrier function of the intestine: Probiotics can improve the barrier function of the intestine, preventing the penetration of bacteria and toxins into the bloodstream, which can help reduce inflammation.

• Clinical research:

  • Some studies have shown that the intake of probiotics can improve arthritis symptoms in patients with rheumatoid arthritis and other inflammatory forms of arthritis.

• Recommended doses:

  • The recommended dose of probiotics is from 1 to 10 billion colony -forming units (CFU) per day. It is important to choose probiotics containing various strains of bacteria.

4.4 Diet and lifestyle

The diet and lifestyle play an important role in maintaining the health of the joints and managing the symptoms of arthritis and arthrosis.

• Anti -inflammatory diet:

  • The use of a large number of fruits, vegetables, whole grains and omega-3 fatty acids can help reduce inflammation.
  • The restriction of the use of processed products, sugar, red meat and alcohol can also help reduce inflammation.

• Maintaining a healthy weight:

  • Excessive weight creates an additional load on the joints, especially on the knee and hip, which increases the risk of arthrosis and worsens its symptoms.

• Regular exercises:

  • Regular exercises, such as walking, swimming and riding a bicycle, can help strengthen the muscles surrounding joints, improve flexibility and reduce pain. It is important to choose exercises that do not create an excessive load on the joints.

• Physiotherapy:

  • Physiotherapy can help improve joint mobility, strengthen muscles and reduce pain.

• Stress management:

  • Stress can aggravate the symptoms of arthritis and arthrosis. It is important to learn how to manage stress with the help of techniques such as meditation, yoga and tai-chi.

Part 5: Precautions and recommendations

Before taking any dietary supplements for the treatment of arthritis or arthrosis, it is important to consult a doctor or other qualified medical specialist.

• Interaction with drugs: Some dietary supplements can interact with the medicines that you take.
• Side effects: Some dietary supplements can cause side effects.
• Individual reaction: The reaction to dietary supplements can vary from person to person.
• Quality and safety: It is important to choose a dietary supplement from reliable manufacturers who test their products for cleanliness and safety.
• Do not replace the medicine: The dietary supplement should not replace the medicines prescribed by the doctor. They can be used as an addition to the main treatment.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding.

Remember that there is no universal solution for the treatment of arthritis and arthrosis. The appropriate approach to treatment depends on the type of arthritis, the severity of symptoms, the general state of health and individual preferences. The combination of dietary supplements, diets, physical exercises and other strategies can help alleviate the symptoms and improve the quality of life. Always consult a doctor to develop an individual treatment plan that is right for you.