The best dietary supplements to restore joints after injuries

The best dietary supplements to restore joints after injuries

Introduction

Joint injuries are a common problem that people of all ages and levels of physical activity face. They can arise as a result of sports loads, accidents, degenerative changes or simply due to improper movement. Recovery after the joint injury is a complex and long process that requires an integrated approach that includes physiotherapy, physiotherapy exercises, drug treatment and, of course, taking biologically active additives (dietary supplements). Bades are not drugs, but they can provide significant support in the restoration of cartilage, reducing inflammation, relief of pain and improving the mobility of the joints.

I. The main causes of joint injuries

Before considering the best dietary supplements to restore joints after injuries, it is important to understand the main causes of their occurrence. This will help determine the most suitable recovery strategy and prevent repeated damage.

1. Sports injuries:

   • Ligaments: Often occur with sudden movements, twisting or falls. The most vulnerable knee and ankle joints are.
   • Dislocations of the joints: They occur when the bones forming the joint are displaced relative to each other. Require immediate medical care.
   • Gaps of meniscus: Most often they happen in the knee joint with twisting movements with a load.
   • Bone fractures: May be the result of direct strokes or falls.
   • Tendinites and Bursites: Inflammation of the tendons and joint bags that occur due to overload or repeated movements.

2. Household injuries:

   • Falls: Especially dangerous for older people with weakened bones.
   • Blows: They can lead to bruises, sprains and fractures.
   • Incorrect weight lifting: Often causes back injuries and knee joints.
   • Awkward movements: They can lead to sprains of ligaments and dislocations.

3. Degenerative changes:

   • Osteoarthritis (osteoarthritis): A chronic disease characterized by the destruction of the cartilage tissue of the joint.
   • Rheumatoid arthritis: Autoimmune disease affecting joints.
   • Gout: The disease associated with impaired uric acid metabolism and the deposition of its salts in the joints.

4. Other factors:

   • Age: With age, the cartilage becomes less elastic and more susceptible to damage.
   • Overweight: Increases the load on the joints, especially the knee and hip.
   • Incorrect posture: It can lead to an uneven distribution of the load on the joints.
   • Lack of physical activity: Weakens the muscles supporting the joints.
   • Genetic predisposition: Some people are more likely to develop joint diseases.

II. The main components of dietary supplements for joint restoration

There are many dietary supplements to restore joints, but the most effective are those that contain the following components:

1. Glucosamine:

   • The mechanism of action: Glucosamine is a natural component of cartilage. It stimulates the synthesis of proteoglycans, the main building blocks of cartilage, and hyaluronic acid, which ensures the lubrication of the joints.
   • Indications: Osteoarthritis, joint injuries, prevention of joint diseases.
   • Forms: Glucosamine sulfate, glucosamine hydrochloride, n-acetylhlucosamine. Glucosamine sulfate is considered the most effective form.
   • Dosage: It is usually recommended to take 100 mg of glucosamine per day, divided into several tricks.
   • Side effects: Rarely, they can include nausea, heartburn, diarrhea or constipation.

2. Chondroitin:

   • The mechanism of action: Chondroitin is another important component of cartilage. It inhibits enzymes that destroy the cartilage (for example, matrix metal proproteinase), and stimulates the synthesis of hyaluronic acid. Chondroitin also has anti -inflammatory properties.
   • Indications: Osteoarthritis, joint injuries, prevention of joint diseases.
   • Forms: Chondroitina Sulfat, Chondroitin Polisulfate.
   • Dosage: It is usually recommended to take 800-1200 mg of chondroitin per day, divided into several tricks.
   • Side effects: Rarely, they can include nausea, heartburn, diarrhea or constipation.

3. Methyl sulfonylmetatan (MSM):

   • The mechanism of action: MSM is a source of sulfur necessary for the synthesis of collagen, the main structural protein of connective tissue, including cartilage, ligaments and tendons. MSM also has anti -inflammatory and antioxidant properties.
   • Indications: Osteoarthritis, joint injuries, muscles and joint pain.
   • Dosage: It is usually recommended to take 1,500-3000 mg of MSM per day, divided into several tricks.
   • Side effects: Rarely, they can include nausea, diarrhea or headache.

4. Hyaluronic acid:

   • The mechanism of action: Hyaluronic acid is the main component of the synovial fluid, which lubricates the joints and provides depreciation. The intake of hyaluronic acid inward can improve the viscosity of the synovial fluid and reduce friction in the joint.
   • Indications: Osteoarthritis, joint injuries.
   • Forms: Sodium hyaluronate.
   • Dosage: It is usually recommended to take 80-200 mg of hyaluronic acid per day.
   • Side effects: Rarely, they may include nausea, heartburn or allergic reactions.

5. Collagen:

   • The mechanism of action: Collagen is the main structural protein of connective tissue, including cartilage, ligaments and tendons. The intake of collagen inward can stimulate the synthesis of collagen in the body and improve the strength and elasticity of articular tissues.
   • Indications: Osteoarthritis, joint injuries, prevention of joint diseases.
   • Forms: Type I collagen, type II collagen, hydrolyzed collagen (collagen peptides). Type II collagen, especially nonsense, is considered the most effective for the joints.
   • Dosage: It is usually recommended to take 5-10 grams of collagen per day.
   • Side effects: Rarely, they may include nausea, heartburn or allergic reactions.

6. Vitamin D:

   • The mechanism of action: Vitamin D plays an important role in maintaining the health of bones and joints. It is necessary for the absorption of calcium, which is the main building material of the bones. Vitamin D deficiency can lead to weakening of bones and an increase in the risk of joint injuries.
   • Indications: Vitamin D deficiency, prevention of osteoporosis and joint diseases.
   • Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-2000 IU vitamin D per day.
   • Side effects: With an overdose, nausea, vomiting, weakness and bone pain may occur.

7. Vitamin C:

   • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for collagen synthesis.
   • Indications: Strengthening immunity, prevention of joint diseases.
   • Dosage: The recommended daily dose of vitamin C is 75-90 mg.
   • Side effects: With an overdose, nausea, diarrhea and heartburn may occur.

8. Manganese:

   • The mechanism of action: Manganese is necessary for the synthesis of glycosaminoglycans, which are important components of cartilage.
   • Indications: Prevention of joint diseases.
   • Dosage: The recommended daily dose of manganese is 2-5 mg.
   • Side effects: With an overdose, neurological disorders may occur.

9. Boswellia serrata:

   • The mechanism of action: Boswellia contains boswifflines that have anti -inflammatory properties. They inhibit an enzyme 5-lipoxygenase, which is involved in the synthesis of leukotrienes, substances that cause inflammation.
   • Indications: Osteoarthritis, rheumatoid arthritis, joint injuries.
   • Dosage: It is usually recommended to take 300-400 mg of Boswellial extract per day, standardized in terms of boswellic acids.
   • Side effects: Rarely, they can include nausea, diarrhea or heartburn.

10. Curcumin (Curcumin):

    • The mechanism of action: Kurkumin is an active component of turmeric. It has powerful anti -inflammatory and antioxidant properties. Kurkumin inhibits various inflammatory pathways in the body, including NF-KB.
    • Indications: Osteoarthritis, rheumatoid arthritis, joint injuries.
    • Dosage: It is usually recommended to take 500-1000 mg of curcumin extract per day standardized for the content of turmeric. It is important to take curcumin with piperin (black pepper extract), which improves its bioavailability.
    • Side effects: Rarely, they can include nausea, diarrhea or heartburn.

11. 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 properties. They reduce the level of inflammatory cytokines and contribute to the synthesis of anti -inflammatory prostaglandins.
    • Indications: Osteoarthritis, rheumatoid arthritis, joint injuries.
    • Sources: Fish oil, linseed oil, chia seeds.
    • Dosage: It is usually recommended to take 1-3 grams of omega-3 fatty acids per day.
    • Side effects: At high doses, digestive disorders and blood thinning may occur.

III. The choice of the best dietary dietary supplements for joint restoration

When choosing dietary supplements to restore joints after injuries, the following factors must be taken into account:

1. Composition: Make sure that the dietary supplement contains the necessary components, such as glucosamine, chondroitin, MSM, hyaluronic acid, collagen, vitamins and minerals.
2. Form: Choose the forms of components that are well absorbed by the body (for example, glucosamine sulfate, hydrolyzed collagen).
3. Dosage: Follow the recommended dosages indicated on the packaging.
4. Quality: Buy dietary supplements from trusted manufacturers that guarantee the quality and cleanliness of the product. Pay attention to the availability of quality certificates (for example, GMP).
5. Individual features: Consider your individual needs and health features. If you have any chronic diseases or allergies, consult your doctor before taking dietary supplements.
6. Reviews: Study the reviews of other people who used this dietary supplement.
7. Price: Compare the prices of various dietary supplements and select the optimal price ratio.

IV. Recommendations for the use of dietary supplements to restore joints

1. Start taking dietary supplements as early as possible after an injury. The sooner you begin to support your joints, the faster and more efficiently the recovery process will be.
2. Take the dietary supplement regularly and in accordance with the instructions. Do not miss the techniques and do not exceed the recommended dosages.
3. Combine a dietary supplement with other recovery methods, such as physiotherapy, physiotherapy exercises and proper nutrition. Bades are only part of an integrated approach to restoration of joints.
4. Be patient. Restoring after a joint injury is a long process that requires time and effort. Do not expect instant results from admission of dietary supplements.
5. Follow your condition and, if necessary, adjust the dosage or composition of dietary supplements. If you have any side effects, stop taking dietary supplements and consult a doctor.
6. Consult a doctor before taking dietary supplements, especially if you have any chronic diseases or you take other drugs.

V. Examples of specific dietary supplements and their characteristics

This section provides examples of specific dietary supplements, which are often recommended to restore joints after injuries. It is important to remember that these are only examples, and before choosing a particular product, you need to consult a doctor and take into account your individual needs.

1. Solgar Glucosamine Chondroitin MSM: Contains glucosamine hydrochloride, chondroitin sulfate and MSM. A well -known brand guaranteeing product quality.
2. Doctor’s Best Glucosamine Chondroitin MSM with Hyaluronic Acid: Contains glucosamine sulfate, chondroitin sulfate, MSM and hyaluronic acid. Complex composition to support joints.
3. Now Foods UC-II Undenatured Type II Collagen: Contains a non -neaturated type II collagen. Specialized formula for supporting cartilage fabric.
4. Jarrow Formulas Methyl-Sulfonyl-Methane (MSM): Contains pure MSM. Suitable for those who want to get the maximum dose of MSM.
5. Life Extension ArthroMax Advanced NT2 Collagen & AprèsFlex: Contains non -neaturated type II collagen and Boswellial extract. A comprehensive formula to support joints and reduce inflammation.
6. Nature’s Bounty Hyaluronic Acid: Contains hyaluronic acid. Suitable for those who want to improve the lubrication of the joints.
7. Sports Research Triple Strength Omega-3 Fish Oil: Contains omega-3 EPA and DHA fatty acids. Suitable for reducing inflammation in the joints.
8. Turmeric Curcumin with BioPerine: Contains the turmeric extract with piperin. Suitable for reducing inflammation and joint pain.
9. California Gold Nutrition Vitamin D3: Contains vitamin D3. Suitable for maintaining the health of bones and joints, especially with vitamin D. deficiency.
10. Garden of Life Vitamin Code Raw Vitamin C: Contains vitamin C from natural sources. Suitable for strengthening immunity and supporting collagen synthesis.

VI. The importance of an integrated approach to joint restoration

Reception of dietary supplements is an important, but not the only component of successful joint recovery after injuries. It is important to understand that dietary supplements work best in combination with other methods of treatment and rehabilitation.

1. Physiotherapy:

   • Reducing pain and inflammation: Physiotherapeutic procedures, such as electrophoresis, ultrasound and magnetotherapy, can help reduce pain and inflammation in the joint.
   • Improving the mobility of the joint: The physiotherapist can develop an individual exercise program aimed at restoring the joint mobility and preventing the development of contractures.
   • Strengthening the muscles supporting the joint: Strengthening the muscles surrounding the joint helps to stabilize it and reduce the load on the articular structures.

2. Medical physical education (exercise therapy):

   • Restoration of joint function: LFK includes a set of exercises aimed at restoring the joint function, improving movement coordination and muscle strengthening.
   • Repeated injuries: Properly selected exercises help prevent repeated joint injuries.

3. Proper nutrition:

   • Providing the body with the necessary nutrients: To restore the joints, it is necessary to provide the body with a sufficient amount of protein, vitamins and minerals.
   • Maintaining a healthy weight: Excessive weight increases the load on the joints and slows down the recovery process.
   • Reducing inflammation: Some products, such as oily fish, olive oil and fruits, have anti -inflammatory properties.

4. Rest and load restriction:

   • Avoid overloads: Give the joint time to restore and avoid overloads.
   • Use supporting devices: In some cases, it may be necessary to use orthosis or bandages to stabilize the joint.

5. Medication:

   • Anesthetic drugs: To relieve pain, non -steroidal anti -inflammatory drugs (NSAIDs) or analgesics can be prescribed.
   • Chondroprotectors: Chondroprotectors, such as glucosamine and chondroitin, can be prescribed by a doctor to slow down the destruction of cartilage tissue.
   • Hyaluronic acid injections: Injections of hyaluronic acid in the joint can improve lubrication and reduce pain.

VII. Myths and misconceptions about dietary supplements for joints

There are many myths and misconceptions about dietary supplements for the joints. It is important to understand that dietary supplements are not panacea and cannot replace full treatment.

1. Myth: Bades can completely restore the destroyed cartilage.

   • Reality: Bades can stimulate the synthesis of cartilage and slow down its destruction, but they cannot completely restore the destroyed cartilage.

2. Myth: The larger the dosage of dietary supplements, the better the effect.

   • Reality: Exceeding the recommended dosages of dietary supplements does not lead to an improvement in the effect, but can cause side effects.

3. Myth: Dietary supplements act instantly.

   • Reality: To achieve a noticeable effect from taking dietary supplements, time (several weeks or months) is required.

4. Myth: All dietary supplements are equally effective.

   • Reality: The effectiveness of dietary supplements depends on the composition, form of components, dosage and product quality.

5. Myth: Bades are safe, so you can take them without consulting a doctor.

   • Reality: Bades can interact with other drugs and cause side effects. Before starting dietary supplements, you need to consult a doctor.

VIII. New directions in the development of dietary supplements for joint restoration

Currently, the active development of new dietary supplements is underway to restore joints based on the latest achievements of science.

1. Exosome: Exosomas are small vesicles secreted by cells that contain various biologically active substances, such as proteins, RNA and lipids. Exosomas obtained from mesenchymal stem cells have regenerative properties and can stimulate the restoration of cartilage.
2. Growth factors: Growth factors are proteins that stimulate cell growth and division. Some growth factors, such as TGF-β and IGF-1, can stimulate the synthesis of cartilage.
3. Gene therapy: Gene therapy involves the introduction of genes into cells that encode the proteins necessary to restore cartilage tissue.

IX. Conclusion

Restoring joints after injuries is a complex and multifaceted process that requires an integrated approach. Bades can provide significant support in this process, stimulating the synthesis of cartilage, reducing inflammation, alleviating pain and improving the mobility of the joints. However, it is important to remember that dietary supplements are not panacea and cannot replace full treatment. To achieve the best results, it is necessary to combine a dietary supplement with other recovery methods, such as physiotherapy, physiotherapy exercises and proper nutrition. Before starting dietary supplements, you need to consult a doctor.