Anti -inflammatory dietary supplements for joints: deep immersion in the world of support and relief
I. Anatomy and joint physiology: the basis of understanding the problem
To understand how anti -inflammatory dietary supplements work for the joints, it is necessary to understand the structure and function of the joints. Joints are bones compounds that allow us to move. There are various types of joints, from motionless (for example, sutures of the skull) to high -moving (for example, knee or shoulder joint). The most susceptible to inflammatory diseases synovial joints, which are characterized by the presence of the articular cavity.
A. The structure of the synovial joint:
- Joint surfaces of the bones: Coated with smooth hyalin cartilage, providing sliding and shock absorption.
- The joint capsule: The connective tissue shell, hermetically surrounding the joint, strengthens it and prevents dislocation. It consists of two layers: fibrous (external) and synovial (internal).
- Synovial membrane: The inner layer of the joint capsule lining the joint cavity, with the exception of areas covered with cartilage. It produces a synovial fluid.
- Synovial fluid: A viscous fluid filling the joint cavity. It performs several important functions:
- Lubrication of articular surfaces that reduce friction.
- Power supply (which does not have its own blood vessels).
- Depreciation at loads.
- Removing metabolism products from cartilage.
- Blues: Durable connective tissue bones connecting the bones and ensure the stability of the joint. They can be located both inside and outside the joint capsule.
- Meniski (in the knee joint): Carty crescents located between the articular surfaces of the femur and tibia. They improve the congruence of the articular surfaces, amortize the loads and stabilize the joint.
- Joint bags (Burses): Small bags filled with synovial fluid located in places where tendons and muscles pass over the bones. They reduce friction and facilitate tissue sliding.
B. The mechanisms of inflammation in the joints:
Inflammation in the joints (arthritis) is a complex process characterized by pain, edema, redness and limitation of mobility. It can be caused by various factors, including:
- Autoimmune diseases: The immune system attacks its own joint tissue, causing chronic inflammation. Examples: rheumatoid arthritis, systemic lupus erythematosus.
- Infections: Bacteria, viruses or fungi can penetrate into the joint and cause infectious arthritis.
- Injuries: Damage to the joint, such as dislocations, stretching or fractures, can cause inflammation.
- Metabolic disorders: The accumulation of uric acid crystals in the joints (gout) or calcium of pyrophosphate (pseudo -propriet) causes inflammation.
- Degenerative changes: Starming of cartilage with age (osteoarthritis) leads to inflammation and pain.
C. Key inflammation mediators:
Inflammation in the joints is mediated by various chemicals called inflammation mediators. The most important of them:
- Prostaglandin: It is made of arachidonic acid under the influence of the enzyme cyclooxygenase (COD). They cause pain, swelling and redness.
- Leukotrines: Also produced from arachidonic acid under the influence of the enzyme lipoxygenase (log). They participate in chemotaxis of leukocytes (attracting them to the focus of inflammation) and increase vascular permeability.
- Cytokines: Proteins produced by immune cells. They play an important role in the regulation of an inflammatory response. Examples: Factor of the Alpha tumor necrosis (FS-α), Interleukin-1 (IL-1), Interleukin-6 (IL-6).
- Metrix metal -propriet (MMP): Enzymes that destroy cartilage and other joint fabrics.
II. Review of the main anti -inflammatory dietary supplements for the joints:
There are many dietary supplements that can help reduce joint inflammation and relieve pain. It is important to note that dietary supplements are not a replacement for traditional treatment prescribed by a doctor. They should be used as an addition to the main therapy.
A. Glucosamine and chondroitin:
- The mechanism of action:
- Glucosamine: The precursor of glycosaminoglycans (GAG), which are the main components of the cartilage. It is believed that glucosamine stimulates the synthesis of GAG and proteoglycans (proteins connecting GAG) with cartilaginous cells (chondrocytes), thereby contributing to the restoration of cartilage. It can also have an anti-inflammatory effect, suppressing the activity of the TsOS-2 enzyme and reducing the production of prostaglandins.
- Chondroitin: It is also the Gag, which is part of the cartilage. It has the ability to hold water in cartilage, ensuring its elasticity and amortizing properties. Chondroitin also inhibits the activity of MMP, protecting the cartilage from destruction, and can stimulate the synthesis of hyaluronic acid, the main component of synovial fluid.
- Output forms: Glucosamine is produced in the form of glucosamine of sulfate and hydrochloride glucosamine. Chondroitin is available in the form of chondroitin sulfate.
- Dosage: It is usually recommended to take 100 mg of glucosamine and 1200 mg of chondroitin per day, divided into several tricks.
- Efficiency: The results of research on the effectiveness of glucosamine and chondroitin are ambiguous. Some studies show that they can help reduce pain and improve joint function in people with osteoarthritis, especially in the knee joint. Other studies have not revealed a significant effect. It is important to note that effectiveness can depend on the quality of dietary supplements, dosage, duration of administration and individual characteristics of the body.
- Side effects: Glucosamine and chondroitin are usually well tolerated. Possible side effects include nausea, diarrhea, constipation and heartburn. People with allergies for seafood should be careful when taking glucosamine, as it is often obtained from crustacean carapers.
B. Methyl sulfonylmetatan (MSM):
- The mechanism of action: MSM is an organic compound of sulfur, which is contained in many foods. Sure is an important component of collagen, the main protein of connective tissue, including cartilage. MSM has anti -inflammatory and antioxidant properties. It can inhibit the activity of inflammatory cytokines and reduce oxidative stress in the joints. MSM can also improve the flexibility of the joints and reduce muscle cramps.
- Output forms: MSM is available in the form of powder, capsules and tablets.
- Dosage: It is usually recommended to take 1500-3000 mg of MSM per day, divided into several tricks.
- Efficiency: Studies have shown that MSM can help reduce pain and improve joint function in people with osteoarthritis. It can also be effective for other inflammatory diseases, such as allergic rhinitis.
- Side effects: MSM is usually well tolerated. Possible side effects include nausea, diarrhea and headache.
C. Omega-3 fatty acids:
- The mechanism of action: Omega-3 fatty acids, such as eicopascentaenic acid (EPK) and dairyxaenic acid (DGC), have anti-inflammatory properties. They can inhibit the activity of TsOG-2 and log enzymes, reducing the production of prostaglandins and leukotrienes. Omega-3 fatty acids can also modulate the immune response and reduce the level of inflammatory cytokines.
- Sources: The main sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel, herring), linen seed, chia seeds and walnuts.
- Output forms: Omega-3 fatty acids are produced in the form of fish oil in capsules, flaxseed oils and vegetable additives containing EPC and DHC obtained from algae.
- Dosage: It is recommended to take at least 1000 mg of EPK and DGK per day.
- Efficiency: Studies have shown that omega-3 fatty acids can help reduce pain and stiffness in the joints in people with rheumatoid arthritis and osteoarthritis. They can also improve joint function and reduce the need for non -steroidal anti -inflammatory drugs (NSAIDs).
- Side effects: Fish oil can cause fishing, nausea and diarrhea. To reduce these side effects, it is recommended to take fish oil during meals and start with a small dose, gradually increasing it. Omega-3 fatty acids can also increase the risk of bleeding, so people taking anticoagulants (for example, warfarin) should consult a doctor before taking the Omega-3 additives.
D. Kurkumin (from turmeric):
- The mechanism of action: Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties. It can inhibit the activity of various inflammatory molecules, including FNI, IL-1, IL-6, COO-2 and LOG. Kurkumin can also protect cartilage from destruction, inhibiting the activity of the MMP.
- Output forms: Kurkumin is available in the form of capsules, tablets and powder.
- Dosage: It is usually recommended to take 500-2000 mg of curcumin per day, divided into several tricks. It is important to note that Kurkumin is poorly absorbed in the body. To improve assimilation, it is recommended to take turskumin along with piperin, an active connection contained in black pepper. Some additives contain curcumin in a form that is better absorbed (for example, micellar turmer or curcumin in liposomes).
- Efficiency: Studies have shown that Kurkumin can help reduce pain and improve joint function in people with osteoarthritis and rheumatoid arthritis. It can also be effective for other inflammatory diseases, such as inflammatory intestinal diseases.
- Side effects: Curcumin is usually well tolerated. Possible side effects include nausea, diarrhea and headache.
E. S-Adenosylmethumentin (Same):
- The mechanism of action: Same is a natural compound that is contained in all cells of the body. It plays an important role in many biochemical reactions, including the synthesis of cartilage, neurotransmitters and hormones. Same has anti -inflammatory and analgesic properties. It can inhibit the activity of inflammatory cytokines and stimulate the synthesis of proteoglycans in cartilage.
- Output forms: Same is available in the form of tablets covered with an intestinal shell to protect it from destruction in the stomach.
- Dosage: It is usually recommended to take 600-1200 mg SAME per day, divided into several tricks.
- Efficiency: Studies have shown that SAME can help reduce pain and improve joint function in people with osteoarthritis. It can also be effective in depression and liver diseases.
- Side effects: Same can cause nausea, diarrhea, constipation, headache and anxiety. People with bipolar disorder should avoid taking SAME, as it can cause mania.
F. Boswellia serrata:
- The mechanism of action: Boswellion is a plant extract obtained from Boswellia Serrata, which grows in India. Boswellia contains boswifflines that have anti -inflammatory properties. They can inhibit the activity of the 5-lipoxygenase enzyme (5 -og), which is involved in the synthesis of leukotrienes, inflammation mediators. Boswellia can also protect cartilage from destruction.
- Output forms: Boswellia is produced in the form of capsules and tablets.
- Dosage: It is usually recommended to take 300-400 mg of Boswellial extract per day containing 60-65% of bosvelly acids.
- Efficiency: Studies have shown that Boswellion can help reduce pain and improve joint function in people with osteoarthritis and rheumatoid arthritis. It can also be effective for inflammatory intestinal diseases.
- Side effects: Boswellion is usually well tolerated. Possible side effects include nausea, diarrhea and heartburn.
G. Avocado and soy oil inequipped compounds (ASU):
- The mechanism of action: ASU is an extract obtained from avocados and soy oil. It contains inopromined compounds that have anti -inflammatory and chondroprotective properties. ASU can inhibit the activity of inflammatory cytokines, such as IL-1, and stimulate the synthesis of collagen and proteoglycans in cartilage.
- Output forms: ASU is available in the form of capsules.
- Dosage: It is usually recommended to take 300 mg ASU per day.
- Efficiency: Studies have shown that ASU can help reduce pain and improve joint function in people with osteoarthritis of the knee and hip joints.
- Side effects: ASU is usually well tolerated. Possible side effects include nausea, diarrhea and heartburn.
H. Type II collagen (unfinished):
- The mechanism of action: Type II collagen is the main protein that makes up the cartilage. A non-reinvented type II collagen (UC-II) acts according to the mechanism of oral tolerance. When oral administration, it interacts with the immune system in the intestines, reducing the autoimmune reaction to collagen in the joints. This can reduce inflammation and pain, as well as protect cartilage from destruction.
- Output forms: UC-II is available in the form of capsules.
- Dosage: It is usually recommended to take 40 mg UC-II per day.
- Efficiency: Studies have shown that UC-II can help reduce pain and improve joint function in people with osteoarthritis.
- Side effects: UC-II is usually well tolerated. Possible side effects include nausea, diarrhea and heartburn.
I. Bromelain:
- The mechanism of action: Bromelain is an enzyme received from pineapple. It has anti -inflammatory, antioxidant and proteolytic properties. Bromelein can reduce pain, swelling and inflammation, inhibiting the production of prostaglandins and other inflammatory mediators. It can also improve blood circulation and accelerate tissue healing.
- Output forms: Bromelain is available in the form of tablets and capsules.
- Dosage: It is usually recommended to take 500-2000 mg of bromelaine per day, divided into several tricks.
- Efficiency: Studies have shown that Bromelain can help reduce pain and edema after operations and injuries. It can also be effective in osteoarthritis and other inflammatory diseases.
- Side effects: Bromelain is usually well tolerated. Possible side effects include nausea, diarrhea and allergic reactions.
III. Factors affecting the effectiveness of dietary supplements:
The effectiveness of anti -inflammatory dietary supplements for joints may depend on various factors:
A. The quality of the dietary supplement:
It is important to choose dietary supplements from reliable manufacturers who adhere to strict quality standards. Pay attention to the availability of quality certificates (for example, GMP — Good Manufacturing Practice). Make sure that the product contains the declared amount of active ingredients and does not contain harmful impurities.
B. Dosage:
Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage without consulting a doctor.
C. Duration of admission:
To achieve the optimal effect, anti-inflammatory dietary supplements for joints should usually be taken for a long time (at least 2-3 months).
D. Individual characteristics of the body:
The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, weight, health status and genetic predisposition.
E. Related diseases and medications taken:
Some diseases and drugs can affect the effectiveness and safety of dietary supplements. Consult a doctor before starting to take any dietary supplements, especially if you have any chronic diseases or take any medicine.
F. Life:
A healthy lifestyle, including a balanced diet, regular physical exercises and the refusal of smoking and excessive alcohol consumption, can improve the effectiveness of anti -inflammatory dietary supplements for the joints.
IV. Diet and lifestyle for joint health:
In addition to taking dietary supplements, diet and lifestyle play an important role in maintaining joint health.
A. Anti -inflammatory diet:
- The use of foods rich in omega-3 fatty acids: Fat fish, flaxseed, chia seeds and walnuts.
- The use of products rich in antioxidants: Fruits, vegetables, berries, green tea.
- Limiting the use of products that contribute to inflammation: Red meat, treated foods, sugar, trans fats.
- Maintaining a healthy weight: Excessive weight creates an additional load on the joints, especially the knee and hip.
B. Physical exercises:
- Regular exercises with low shock load: Walking, swimming, cycling.
- Exercises for strengthening muscles surrounding joints: This helps to stabilize the joints and reduce the load on them.
- Flexibility exercises: Stretching and yoga help maintain joint mobility.
- Avoid excessive loads and injuries: Follow care for sports and avoid sudden movements and overloads.
C. Other recommendations:
- Maintaining proper posture: This helps to evenly distribute the load on the joints.
- Using orthopedic devices: If necessary, use orthoses, insoles or canes to support the joints.
- Refusal of smoking: Smoking worsens the blood supply to the joints and contributes to the destruction of cartilage.
V. Safety and possible side effects:
Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take any medicine. It is important to remember that dietary supplements are not medicines and should not be used for self -medication.
A. Possible side effects:
Each dietary supplement has its own profile of side effects. The most common side effects include nausea, diarrhea, constipation, heartburn, headache and allergic reactions.
B. Interaction with drugs:
Some dietary supplements can interact with medicines by changing their effectiveness or increasing the risk of side effects. Tell your doctor about all dietary supplements and medicines that you take.
C. Contraindications:
Some dietary supplements are contraindicated in certain diseases or conditions. For example, people with allergies for seafood should avoid taking glucosamine, and people with bipolar disorder should avoid taking SAME.
VI. Choice of Bad: Consumer Guide:
The choice of a suitable anti -inflammatory dietary supplement for joints is an individual process. Consider the following factors:
- Type of arthritis: Different dietary supplements can be more effective for different types of arthritis.
- Symptoms: Select a dietary supplement that is aimed at facilitating your specific symptoms (for example, pain, edema, stiffness).
- Individual tolerance: Consider your individual tolerance of various ingredients.
- Reviews of other users: Read the reviews of other users about various dietary supplements.
- Doct’s recommendations: Consult a doctor to get individual recommendations.
VII. Prospects for research in the field of anti -inflammatory dietary supplements for the joints:
Studies in the field of anti -inflammatory dietary supplements for joints continue. New studies study the effectiveness of new dietary supplements and combinations of dietary supplements, as well as the mechanisms of action of existing dietary supplements. In the future, we can expect more effective and safe dietary supplements to maintain joint health.
VIII. Conclusion (for personal use, not for publication in the article):
Work on maintaining joint health is a multifaceted process that requires an integrated approach. Anti -inflammatory dietary supplements can be a valuable addition to traditional treatment and a healthy lifestyle, helping to reduce pain, improve joint function and improve the quality of life. However, it is important to remember that dietary supplements are not a replacement for consultation with a doctor and should not be used for self -medication. Come to the choice of dietary supplements consciously and taking into account your individual needs and characteristics of the body.
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