Dietary supplements for the health of joints and bones

1. The importance of the health of joints and bones

Joints and bones form the musculoskeletal system of the body, which is responsible for movement, maintaining posture and protecting internal organs. With age, due to injuries, malnutrition or inactive lifestyle, various diseases can occur, such as osteoarthritis, osteoporosis, arthritis and bursitis.

Bone tissue is updated continuously, but after 30 years the speed of its recovery decreases, which increases the risks of fractures and degenerative changes. The joints also suffer from wear of cartilage, inflammation and lack of synovial fluid. Proper nutrition, physical activity and taking biologically active additives (dietary supplements) help maintain the health of bones and joints.

2. The main components of dietary supplements for joints and bones

✔ Glucosamine

Glucosamine is a natural component of cartilage, which is involved in the synthesis of proteoglycans and hyaluronic acid. It helps to restore cartilage, reduces pain in arthritis and slows down degenerative processes.

Efficiency:

It is confirmed by research for osteoarthritis.
Reduces the need for NSAIDs (non -steroidal anti -inflammatory drugs).
Improves joint mobility.

Forms:

Glucosamine sulfate (most studied).
Glucosamine hydrochloride (better absorbed).

✔ Chondroitin

Chondroitin sulfate is an important structural element of cartilage, which stimulates the production of collagen and prevents the destruction of articular tissue.

Efficiency:

Reduces inflammation and pain.
The progression of osteoarthritis slows down.
Improves the quality of synovial fluid.

Combination with glucosamine:

Some studies confirm the synergistic effect with joint administration.

✔ collagen

Collagen is the main protein of connective tissue. With age, its production is reduced, which leads to the loss of elasticity of the joints and skin.

Types of collagen for joints:

Type II collagen (The basis of cartilage fabric).
Hydrolyzed collagen (better absorbed).

Sources:

Animal (bull, chicken, fish).
Sea (best bioavailability).

✔ Methylsulfonylmethane (MSM)

MSM is an organic compound of sulfur, which has an anti -inflammatory and analgesic effect.

Basic properties:

Reduces pain and stiffness in the joints.
Promotes collagen production.
Improves mobility.

✔ hyaluronic acid

The component of the synovial fluid responsible for the viscosity and shock absorption of the joints.

Effects:

Reduces friction in the joints.
Increases flexibility.
It is part of injection drugs for the treatment of arthrosis.

✔ Calcium and vitamin D

Calcium is the main mineral of bone tissue, and vitamin D improves its absorption.

Meaning:

Prevention of osteoporosis.
Strengthening bones in the elderly.
Support for rehabilitation after fractures.

✔ Vitamin K2 (Menahinone)

It directs calcium into the bone, preventing its deposition in the vessels.

Advantages:

Reduces osteoporosis risks.
Reduces calcification of arteries.

✔ omega-3 fatty acids

Reduce inflammation in the joints and improve their mobility.

Sources in dietary supplements:

Fish oil.
Krishye fat.
Plant alternatives (linseed oil, algae oil).

✔ Extracts of herbs and natural components

Curcumin (anti -inflammatory effect).
Ginger (reduces joint pain).
Bosvelia (improves mobility with arthritis).

3. How to choose effective dietary supplements?

✔ Choice criteria:

Composition — preference for complex formulas (glucosamine + chondroitin + collagen).
Dosage — A sufficient amount of active components for the therapeutic effect.
The form of release — Capsules, powders, chewing tablets (ease of admission).
Certification — The presence of GMP, ISO, clinical trials.
Reviews and ratings — Check on independent platforms.

✔ Popular brands:

NOW Foods (USA).
Solgar (USA).
Doctor’s Best (USA).
California Gold Nutrition (USA).
Evas (Russia).

4. Dosage and rules adopted

Recommended doses of active substances according to clinical research:

✔ Glucosamine — 1500 mg/day (sulfate).
✔ Chondroitin — 800-1200 mg / day.
✔ MSM — 1000-3000 mg / day.
✔ Colenen — 5000–10000 mg of hydrolyzed shape.
✔ Calcium — 1000-1200 mg + vitamin D (600-1000 ME).

Recommendations:

Take during food for better assimilation.
The course is at least 2-3 months.
Repeat 2-3 times a year.

5. Scientific research and effectiveness

✔ Study Gait (2006) — Glucosamine and chondroitin are effective for moderate arthrosis.
✔ Methaanaliz cochrane (2015) — A moderate decrease in pain and improvement of mobility is confirmed.
✔ Research MSM — The decrease hurts in osteoarthras at 30-50%.

6. Side effects and contraindications

✔ possible side effects:

Allergic reactions.
Disorder of the gastrointestinal tract (when taking high doses).
Increased blood sugar (glucosamine).

✔ Contraindications:

Pregnancy and lactation.
Individual intolerance.
Reception of anticoagulants (vitamin K2).

7. Diet and lifestyle to support joints

✔ Useful products:

Fat fish (salmon, sardins-the source of Omega-3).
Bone broth (natural collagen).
Nuts and seeds (source of magnesium, zinc).
Dairy products and greens (calcium, vitamin K).

✔ bad habits:

Excess sugar and salt.
Smoking and alcohol.
A sedentary lifestyle.

8. Physical activity for strengthening bones and joints

✔ Recommended types of exercises:

Swimming (unloads the joints).
Walking and Scandinavian walking (strengthens the bones).
Yoga and Pilates (improve flexibility).

✔ Restrictions in diseases:

Avoid sharp loads for arthritis.
Use orthoses if necessary.

9. Interaction of dietary supplements with medicines

✔ important combinations:

Vitamin D enhances calcium absorption.
Vitamin K2 prevents vascular calcification.

✔ Dangerous combinations:

Glucosamine can enhance the effect of drugs that thin blood.
High doses of calcium reduce the absorption of iron and magnesium.

10. Where to buy high -quality dietary supplements?

✔ Proven stores:

iherb (international brands).
Pharmacies (Evalar, Sulgar in the Russian Federation).
Official sites of manufacturers.

✔ What to pay attention to:

Best before date.
Compliance with international standards.
Lack of fakes.

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