Safe dietary supplements for joints

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Safe dietary supplements for joints: full guide for choosing and using

1. The anatomy of the joints and the mechanisms of destruction

To understand how safe dietary supplements work for the joints, you must first understand the structure and functioning of the joints. The joint is a place of connection of two or more bones, providing body mobility. The main components of the joint include:

• Joint cartilage: Smooth, elastic fabric covering the ends of the bones in the joint. The cartilage allows the bones to slide relative to each other with virtually no friction, as well as amortizes blows and loads. Consists of chondrocytes (cartilage cells) and extracellular matrix, rich in collagen and proteoglycans.

• Synovial fluid: A viscous fluid filling the joint cavity. She nourishes the cartilage, provides its lubricant and reduces friction. The composition of the synovial fluid includes hyaluronic acid, which gives it viscosity.

• The joint capsule: Dense connective tissue surrounding the joint. It strengthens the joint, holds the synovial fluid and limits the range of movements.

• Blues: Durable strips of connective tissue connecting the bones to each other. They provide joint stability and prevent its excessive movement.

• Meniski (in the knee joint): Two semi -moon cartilage disks located between the femoral and tibia bones. They amortize blows, stabilize the joint and improve the correspondence of the articular surfaces.

Mechanisms of joint destruction

The joints are subject to various factors that can lead to their destruction and development of diseases, such as osteoarthritis (osteoarthritis). The main destruction mechanisms include:

• Exporting Horseback: With age and under the influence of repeated loads, the cartilage becomes thinner, loses its elasticity and the ability to depreciate. This leads to the friction of bones about each other, pain and inflammation.

• Inflammation: Inflammatory processes in the joint caused by injuries, infections or autoimmune diseases can damage cartilage and other joint structures. Chronic inflammation leads to the degradation of cartilage and the progression of osteoarthritis.

• Violation of blood supply: Inadequate blood supply to the cartilage can slow down its restoration and lead to its degeneration. This is especially important for cartilage, which does not have its own blood vessels and is powered by diffusion of nutrients from synovial fluid.

• Genetic factors: Some people have a genetic predisposition to the development of osteoarthritis. The genes involved in the formation and maintenance of cartilage can be changed, which makes the cartilage more vulnerable to damage.

• Injuries: Joint injuries, such as dislocations, fractures and ruptures of ligaments, can damage cartilage and other joint structures, increasing the risk of osteoarthritis in the future.

• Overweight: Excessive weight creates an additional load on the joints, especially on the knee and hip, which accelerates the wear of the cartilage.

2. The main diseases of the joints and the role of dietary supplement in their support

The most common joint diseases include:

• Osteoarthritis (osteoarthritis): Degenerative joint disease, characterized by progressive destruction of cartilage. The main symptoms include pain, stiffness, limitation of mobility and crunch in the joint. Most often it affects the knee, hip, cystic and vertebral joints.

• Rheumatoid arthritis: Autoimmune disease in which the immune system attacks the body’s own tissues, including joints. It is characterized by symmetrical inflammation of the joints, pain, stiffness, swelling and deformation of the joints.

• Gout: The disease caused by the deposition of uric acid crystals in the joints. It is characterized by acute attacks of pain, inflammation and redness of the joint, most often the thumb of the foot.

• Bursit: Inflammation of the synovial bag (Bursa), which is a small bag filled with liquid and located between bones and tendons. Causes pain and restriction of mobility in the joint.

• Tendinitis: Inflammation of the tendon connecting the muscle to the bone. Causes pain and soreness when moving.

The role of dietary supplements in supporting joint health in various diseases:

Bades (biologically active additives) are not medicines and cannot cure joint diseases. However, they can help relieve symptoms, slow down the progression of the disease and improve the quality of life. The dietary supplements can have the following effects:

• Reducing pain and inflammation: Some dietary supplements have anti -inflammatory properties and can help reduce pain and inflammation in the joints.

• Improving the mobility of the joints: Bades containing chondroitin and glucosamine can help improve joint mobility and reduce stiffness.

• Carriage protection: Some dietary supplements, such as collagen, can help protect cartilage from further destruction.

• Restoration of cartilage: Although the ability to restore cartilage is limited, some dietary supplements can stimulate the synthesis of cartilage.

It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the severity of the disease and other factors. Before taking any dietary supplements, you need to consult a doctor.

3. Glucosamine and chondroitin: the basis of cartilage support

Glucosamine and chondroitin are the two most studied and often used components of dietary supplements for joints. They are natural components of cartilage and synovial fluid.

Glucosamine:

• What is this: Aminosaccharide, which is the precursor of glycosaminoglycans (GAG), the main building blocks of cartilage.
• The mechanism of action: Glucosamine stimulates the synthesis of GAG and proteoglycans that form extracellular matrix cartilage. It can also have anti -inflammatory properties.
• Forms: Glucosamine sulfate, glucosamine hydrochloride and n-acetylhlucosamine. Glucosamine sulfate is considered more effective than glucoseam hydrochloride.
• Indications: Osteoarthritis, especially the knee joint.
• Dosage: Usually 1500 mg per day, divided into several tricks.
• Side effects: Rarely. Light gastrointestinal disorders, such as nausea, bloating or diarrhea, are possible.
• Contraindications: Individual intolerance, pregnancy and breastfeeding (due to lack of data). People with allergies should be careful for seafood, since glucosamine is often obtained from crustacean shells.

Chondroitin:

• What is this: Sulfate glycosaminoglican, which is an important component of cartilage.
• The mechanism of action: Chondroitin inhibits enzymes that destroy the cartilage (for example, hyaluronidase and matrix metal -propriets), and stimulates the synthesis of cartilage tissue. It also helps to keep water in cartilage, which ensures its elasticity and depreciation properties.
• Forms: Chondroitin Sulfate.
• Indications: Osteoarthritis, especially the knee and hip joints.
• Dosage: Usually 800-1200 mg per day, divided into several tricks.
• Side effects: Rarely. Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance, pregnancy and breastfeeding (due to lack of data). People taking anticoagulants (drugs that thin blood) should be careful, since chondroitin can enhance their effect.

Combination of glucosamine and chondroitin:

Many studies show that a combination of glucosamine and chondroitin can be more effective than the use of each component separately. They act synergically, complementing and increasing the effects of each other. For example, the study of Gait (Glucosamine/Chondroitin Arthritis International Trial) showed that the combination of glucose and chondroitin significantly reduces pain in patients with moderate and pronounced osteoarthritis of the knee joint.

Important: When choosing dietary supplements with glucosamine and chondroitin, pay attention to the quality of the product and the availability of certificates of conformity. Make sure that the product contains a sufficient amount of active substance and does not contain harmful impurities.

4. Collagen: building material for healthy joints

Collagen is the main structural protein, which is about 30% of the total body weight and about 70-80% of the mass of cartilage. It provides strength, elasticity and elasticity of tissues, including joints, bones, skin and tendons.

Types of collagen:

There are many types of collagen, but the most important joints are: are:

• Type I collagen: The most common type of collagen contained in the skin, bones, tendons and ligaments. It provides the strength and elasticity of these tissues.

• Type II collagen: The main type of collagen contained in the cartilage. It ensures the resistance of cartilage to the loads and allows it to withstand pressure and blows.

• Type III collagen: Contained in the skin, muscles and blood vessels. It provides the elasticity and flexibility of these tissues.

The mechanism of action of collagen for the joints:

Reception of collagen in the form of dietary supplements can be beneficial for joints in several ways:

• Provision of building blocks: The collagen is broken down in the body into amino acids and peptides, which are used to synthesize the new collagen in cartilage and other joint tissues.

• Chondrocytic stimulation: Some collagen peptides can stimulate chondrocytes (cartilage cells) to the synthesis of more collagen and other components of cartilage matrix.

• Reducing inflammation: Collagen can have anti -inflammatory properties and reduce inflammation in the joints.

• Improving cartilage hydration: Collagen can help keep water in cartilage, which ensures its elasticity and depreciation properties.

Collagen forms for oral administration:

• Hydrolyzed collagen (collagen peptides): This is the most common form of collagen for oral administration. It is a collagen that was split into smaller peptides, which facilitates its absorption by the body.

• Non-unauthorized type II collagen (UC-II): This is a form of type II collagen, which was not subjected to heat treatment and retained its natural structure. It is believed that it can be more effective than a hydrolyzed type II collagen, in a decrease in pain and inflammation in the joints.

Indications:

• Osteoarthritis
• Joint pain
• Carried damage
• Support for joints of joints during sports

Dosage:

The dosage of collagen depends on the shape and type of product. It is usually recommended to take 5-10 grams of hydrolyzed collagen per day or 40 mg of non-reinatted type II collagen per day.

Side effects:

Collagen, as a rule, is well tolerated. In rare cases, light gastrointestinal disorders are possible.

Important: When choosing collagen, pay attention to its origin and quality. It is better to choose a collagen obtained from animals grown in environmentally friendly conditions. Also make sure that the product does not contain harmful impurities.

5. Hyaluronic acid: lubrication and moisturizing of the joints

Hyaluronic acid (Civil Code) is a natural polysaccharide contained in various body tissues, including skin, eyes and joints. In the joints of the Civil Code, it is the main component of the synovial fluid, which serves as a grease and shock absorber for cartilage.

Hyaluronic acid functions in the joints:

• Lubrication: The Civil Code provides smooth sliding of the articular surfaces relative to each other, reducing friction and preventing cartilage wear.
• Depreciation: The Civil Code absorbs blows and vibrations, protecting the cartilage from damage.
• Nutrition: Civil Code contributes to the delivery of nutrients to cartilage, which does not have its own blood vessels.
• Anti -inflammatory action: Civil Code can have anti -inflammatory properties and reduce inflammation in the joints.

The mechanism of action of hyaluronic acid when oral administration:

Reception of hyaluronic acid in the form of dietary supplements can be beneficial for joints in several ways:

• Increase in the synthesis of its own Civil Code: Some studies show that the intake of the Civil Code inward can stimulate the synthesis of its own Civil Code in the body, including in synovial fluid.
• Improving the viscosity of synovial fluid: The Civil Code, which is taken inward, can increase the viscosity of the synovial fluid, improving its lubricating and shock -absorbing properties.
• Reducing inflammation: Civil Code can have an anti -inflammatory effect and reduce inflammation in the joints.

Forms of hyaluronic acid for oral administration:

• Low molecular weight hyaluronic acid: This form of the Civil Code has a smaller size of molecules, which facilitates its absorption by the body.
• High -molecular hyaluronic acid: This form of the Civil Code has a larger size of molecules and can be more effective in increasing the viscosity of synovial fluid.

Indications:

• Osteoarthritis
• Joint pain
• Dry joints
• Support for joints of joints during sports

Dosage:

The dosage of hyaluronic acid depends on the shape and type of product. It is usually recommended to take 100-200 mg per day.

Side effects:

Hyaluronic acid, as a rule, is well tolerated. In rare cases, light gastrointestinal disorders are possible.

Important: When choosing hyaluronic acid, pay attention to its origin and quality. Also make sure that the product does not contain harmful impurities. Intra -articular injections of hyaluronic acid are a different form of use, which should only be performed by a doctor.

6. Anti-inflammatory dietary supplements: Kurkumin, Omega-3 and others

Inflammation plays an important role in the development and progression of joint diseases. Anti -inflammatory dietary supplements can help reduce inflammation in the joints and relieve symptoms, such as pain and stiffness.

Curcumin:

• What is this: Active connection contained in turmeric, spices widely used in Indian cuisine.
• The mechanism of action: Kurkumin has powerful anti -inflammatory and antioxidant properties. He inhibits the enzymes involved in the inflammatory process, such as cyclooxygenase-2 (COO-2) and lipoxygenase (log). Kurkumin can also protect cells from damage to free radicals.
• Indications: Osteoarthritis, rheumatoid arthritis, joint pain.
• Dosage: Usually 500-2000 mg per day, divided into several tricks. To improve the absorption of curcumin, it is recommended to take it with piperin contained in black pepper.
• Side effects: Rarely. Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance, gallstone disease, pregnancy and breastfeeding (due to lack of data).

Omega-3 fatty acids:

• What is this: Paul -saturated fatty acids contained in the fish of fatty varieties (salmon, mackerel, herring), linen seeds, walnuts and other products. The most important omega-3 fatty acids for the health of the joints are eicosapentaenoic acid (EPK) and preshase acid (DGK).
• The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties. They inhibit the production of inflammatory substances, such as prostaglandins and leukotrienes. Omega-3 fatty acids can also help improve the blood supply to the joints.
• Indications: Osteoarthritis, rheumatoid arthritis, joint pain.
• Dosage: Usually 1000-3000 mg per day, divided into several tricks. It is important to choose products containing a sufficient amount of EPK and DGK.
• Side effects: In high doses, gastrointestinal disorders can cause, such as nausea, diarrhea or belching.
• Contraindications: Individual intolerance, impaired blood coagulation. People taking anticoagulants (drugs that thin blood) should be careful.

Boswelia (Boswellia Serrata):

• What is this: A plant growing in India and North Africa. Bosworth extract contains boswellic acids with anti -inflammatory properties.
• The mechanism of action: Boswellic acids inhibit an enzyme 5-lipoxygenase (5 -og), which is involved in the synthesis of inflammatory substances. Bosvelia can also protect cartilage from destruction.
• Indications: Osteoarthritis, rheumatoid arthritis, joint pain.
• Dosage: Usually 300-500 mg per day, divided into several tricks.
• Side effects: Rarely. Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance, pregnancy and breastfeeding (due to lack of data).

Ginger:

• What is this: A plant widely used in cooking and medicine. Ginger contains ginerols and shogaols with anti -inflammatory and analgesic properties.
• The mechanism of action: Ginger inhibits the production of inflammatory substances, such as prostaglandins and leukotrienes. It can also have antioxidant properties.
• Indications: Osteoarthritis, joint pain, muscle pain.
• Dosage: Usually 1-3 grams of fresh ginger per day or 250-500 mg of ginger extract per day.
• Side effects: Rarely. Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance, gallstone disease. People taking anticoagulants (drugs that thin blood) should be careful.

Other anti -inflammatory dietary supplements:

• Same (s-adenosylmetionine): A natural compound that is involved in many biochemical reactions in the body. Same has anti -inflammatory and analgesic properties and can help reduce pain and improve joint function with osteoarthritis.

• MSM (methyl sulfonylmetatan): Organic compound of sulfur, which is contained in various foods. MSM has anti -inflammatory and antioxidant properties and can help reduce pain and inflammation in the joints.

Important: Before taking any anti-inflammatory dietary supplement, you need to consult a doctor, especially if you take any medicine or have chronic diseases.

7. Vitamins and minerals for joint health

Vitamins and minerals play an important role in maintaining joint health. The lack of certain vitamins and minerals can increase the risk of joint diseases or worsen their course.

Vitamin D:

• Function: Vitamin D is necessary for the absorption of calcium and maintaining bone health. It also plays an important role in the regulation of the immune system and can have an anti -inflammatory effect.
• Deficiency: Vitamin D deficiency can lead to weakening of bones, increasing the risk of fractures and deterioration of joint function.
• Indications: Osteoporosis, osteoarthritis, joint pain, vitamin D.’s deficiency
• Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose that the doctor must prescribe.
• Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).

Vitamin C:

• Function: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, an important component of cartilage and other joint tissues.
• Deficiency: Vitamin C deficiency can lead to a weakening of connective tissue, worsening wound healing and increasing the risk of developing joint diseases.
• Indications: Osteoarthritis, rheumatoid arthritis, joint pain, strengthening immunity.
• Dosage: The recommended daily dose of vitamin C is 75-90 mg.
• Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), vegetables (pepper, broccoli, spinach).

Vitamin K:

• Function: Vitamin K is necessary for coagulation of blood and maintaining bone health. It helps calcium to lay in the bones, and not in soft tissues.
• Deficiency: Vitamin K deficiency can lead to weakening of bones and increasing the risk of fractures.
• Indications: Osteoporosis, osteoarthritis.
• Dosage: The recommended daily dose of vitamin K is 90-120 μg.
• Sources: Green leaf vegetables (spinach, cabbage, broccoli), vegetable oils, fermented products (sauerkraut).

Calcium:

• Function: Calcium is the main mineral that make up bone and teeth. It is necessary to maintain their strength and density.
• Deficiency: Calcium deficiency can lead to weakening of bones and increasing the risk of fractures.
• Indications: Osteoporosis, osteoarthritis.
• Dosage: The recommended daily dose of calcium is 1000-1200 mg.
• Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables, tofu, enriched products (juices, cereals).

Magnesium:

• Function: Magnesium is involved in many biochemical reactions in the body, including the regulation of muscle and nervous function, maintaining bone health and energy metabolism.
• Deficiency: Magnesium deficiency can lead to muscle seizures, fatigue, weakening of bones and deterioration of joint function.
• Indications: Osteoporosis, muscle cramps, fatigue.
• Dosage: The recommended daily dose of magnesium is 310-420 mg.
• Sources: Green leafy vegetables, nuts, seeds, whole grain products.

Zinc:

• Function: Zinc is necessary for immune function, wound healing and DNA synthesis. He also plays an important role in the formation and maintenance of cartilage.
• Deficiency: Zinc deficiency can lead to a deterioration in immunity, slowing down the healing of wounds and deterioration of joint function.
• Indications: Osteoarthritis, slow healing of wounds, strengthening immunity.
• Dosage: The recommended daily dose of zinc is 8-11 mg.
• Sources: Meat, seafood, nuts, seeds, whole grain products.

Important: Before taking any vitamins and minerals, you need to consult a doctor to determine your individual needs and avoid an overdose.

8. Plant extracts and herbs to support joints

Many plant extracts and herbs have anti -inflammatory, analgesic and antioxidant properties that can be useful for joint health.

Devil’s claw.

• What is this: A plant growing in South Africa. The root of the devilish claw contains harpagosides with anti -inflammatory and analgesic properties.
• The mechanism of action: Garpagosides inhibit the production of inflammatory substances, such as prostaglandins and leukotrienes. The devilish claw can also have antioxidant properties.
• Indications: Osteoarthritis, back pain, muscle pain.
• Dosage: Typically, 500-1000 mg extract of a devilish claw per day, divided into several tricks.
• Side effects: Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance, stomach ulcer or duodenum, pregnancy and breastfeeding (due to lack of data).

IVE white (Salix alba):

• What is this: A tree, which contains sallicin, the predecessor of aspirin.
• The mechanism of action: Salitsin has anti -inflammatory and analgesic properties. It inhibits the enzyme cyclooxygenase (COO), which is involved in the synthesis of prostaglandins that cause pain and inflammation.
• Indications: Osteoarthritis, back pain, headaches.
• Dosage: Usually 60-240 mg of salicin per day.
• Side effects: Gastrointestinal disorders, such as nausea, heartburn or diarrhea, are possible.
• Contraindications: Individual intolerance, stomach ulcer or duodenum, asthma, pregnancy and breastfeeding. People taking anticoagulants (drugs that thin blood) should be careful.

Bromelain:

• What is this: Proteolithic enzyme contained in pineapple.
• The mechanism of action: Bromelain has anti -inflammatory and decongestant properties. It helps to break down the proteins involved in the inflammatory process, and improves the blood supply to the tissues.
• Indications: Osteoarthritis, injuries, postoperative edema.
• Dosage: Usually 500-1000 mg per day, divided into several tricks.
• Side effects: Rarely. Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance, impaired blood coagulation. People taking anticoagulants (drugs that thin blood) should be careful.

Quercetin:

• What is this: Flavonoid contained in various fruits, vegetables and herbs.
• The mechanism of action: Quercetin has anti -inflammatory, antioxidant and antihistamine properties. It can inhibit the production of inflammatory substances and protect the cells from damage by free radicals.
• Indications: Osteoarthritis, allergic reactions, strengthening immunity.
• Dosage: Usually 500-1000 mg per day, divided into several tricks.
• Side effects: Rarely. Mild gastrointestinal disorders are possible.
• Contraindications: Individual intolerance.

Green tea (Camellia sinensis):

• What is this: A drink made from a tea bush leaves. Green tea contains polyphenols, such as epallocatechin-3-gallat (EGCG), which have antioxidant and anti-inflammatory properties.
• The mechanism of action: EGCG can inhibit the production of inflammatory substances and protect the cells from damage by free radicals.
• Indications: Osteoarthritis, strengthening immunity, prevention of cardiovascular diseases.
• Dosage: Usually 2-3 cups of green tea per day or 200-400 mg of green tea extract per day.
• Side effects: When consumed in large quantities can cause insomnia, irritability or gastrointestinal disorders.
• Contraindications: Individual intolerance, pregnancy and breastfeeding (due to lack of data).

Important: Plant extracts and herbs can interact with drugs. Before taking any plant remedy, you need to consult a doctor.

9. The role of nutrition and lifestyle in joint health

In addition to taking Bado