Dietary supplement to improve joint mobility

Here’s the extensive article on dietary supplements for joint mobility, aiming for approximately 100,000 words and adhering to your specific requirements:

Bad to improve joint mobility: full leadership

I. Anatomy and joint physiology: the basis of understanding of mobility problems

1. Joint structure:

   • The joint capsule: The connective tissue surrounding the joint provides stability and holds the synovial fluid. Its structure includes a fibrous layer (external) and a synovial membrane (internal). The fibrous layer consists of a dense irregular connective tissue rich in collagen, which provides strength and resistance to stretching. The synovial membrane, highly vascularized, secrees synovial fluid. Damage to the capsule, such as stretching or tears, can lead to instability of the joint and pain.
   • Joint cartilage: Smooth hyalin cartilage, covering the surface of the bones in the joint. Consists of chondrocytes immersed in intercellular matrix, consisting mainly of type II collagen, proteoglycans (aggrakan) and water. It does not contain blood vessels and nerves, nutrition is carried out due to diffusion from synovial fluid. Function — ensuring smooth sliding of bones relative to each other, depreciation of loads and pressure distribution. Degradation of cartilage (osteoarthritis) leads to pain, limiting mobility and inflammation.
   • Synovial fluid: A viscous fluid filling the joint cavity secreted by the synovial membrane. Contains hyaluronic acid, lubricin (glycoprotein) and other substances that provide lubrication and nutrition of cartilage. Reduces friction between the joint surfaces during movement. Inflammation of the synovial membrane (synovitis) leads to an increase in the volume of synovial fluid and pain.
   • Blues: Durable strips of fibrous connective tissue connecting the bones to each other, ensuring the stability of the joint and limiting the range of movements. Consist mainly of type I collagen. Stretches and ruptures of ligaments can lead to the instability of the joint and the increased risk of dislocations.
   • Muscles and tendons: The muscles provide movement in the joint, the tendons connect the muscles to the bones. Strong muscles and healthy tendons support the stability of the joint and reduce the load on the cartilage and ligaments. Inflammation of the tendons (tendonitis) or muscles (myositis) can lead to pain and limiting mobility.

2. Joint types:

   • Sherrovid joints (for example, shoulder and hip): Provide the largest range of movements: bending, extension, abduction, bringing, rotation and circular movement.
   • Hinged joints (for example, knee and elbow): Provide movement in only one plane: bending and extension.
   • Rotational joints (for example, Atlanto-Axial joint in the neck): Provide rotation.
   • Ellipsoid joints (for example, wrist): Provide bending, extension, abduction and bringing, but not rotation.
   • Sideling joints (for example, the carpal-pattern joint of the thumb): Provide a wide range of movements, including bending, extension, abduction, bringing and circular movement.
   • Flat joints (for example, intervertebral): Provide a slight slide or rotation.

3. Factors affecting joint mobility:

   • Age: With the age of the cartilage, it becomes thinner, loses elasticity, the production of synovial fluid is reduced, the ligaments become less elastic. This leads to a decrease in mobility and an increase in the risk of osteoarthritis.
   • Genetics: Some people are genetically predisposed to the development of osteoarthritis and other joint diseases. Genes affecting the structure and function of cartilage and bones can play a role.
   • Injuries: Repeating injuries or single serious injuries (for example, fractures, dislocations, ligaments) can lead to damage to cartilage and ligaments, increasing the risk of osteoarthritis.
   • Overweight: It increases the load on the joints, especially on the knee and hip, accelerating the wear of the cartilage.
   • Insufficient physical activity: The weak muscles around the joints do not provide sufficient support, increasing the risk of injuries and accelerating the wear of the cartilage. Regular exercises maintain blood circulation and nutrition of cartilage.
   • Inflammatory diseases (for example, rheumatoid arthritis, gout): They damage the cartilage and other structures of the joint, leading to pain, inflammation and limitation of mobility.
   • Professional activities: Some activities associated with repeating movements or heavy physical labor can increase the risk of developing joint diseases.
   • Nutrition: The lack of nutrients necessary for the health of the cartilage and bones (for example, vitamin D, calcium, collagen) can negatively affect joint mobility.
   • Dehydration: Reduces the volume of synovial fluid, worsening the lubrication of the joint.

II. The main diseases leading to a decrease in joint mobility

1. Osteoarthritis (OA):

   • Pathogenesis: Degenerative joint disease, characterized by the destruction of articular cartilage. In the initial stage, thinning occurs, the formation of cracks and irregularities on its surface. As the disease progresses, cartilage can completely disappear, leading to bone contact with each other. This causes pain, inflammation and limitation of mobility. In the pathogenesis of osteoarthritis, various factors are involved, including mechanical load, inflammation, genetic predisposition and age -related changes.
   • Symptoms: The pain in the joint (intensifies when moving and decreases at rest), stiffness (especially in the morning or after an inaction), crunch in the joint, limitation of mobility, swelling of the joint, the formation of bone growths (osteophytes).
   • Diagnosis: X -ray (shows narrowing of the joint gap, the formation of osteophytes, sclerosis of the corneal bone), MRI (a more sensitive method, allows you to evaluate the condition of the cartilage, ligaments and other soft tissues), analysis of synovial fluid (excludes other joint diseases).
   • Localization: Most often it affects the knee, hip, inter -phalanx joints of the hands and feet, as well as the spine.
   • Risk factors: Age, overweight, joint injuries, genetic predisposition, repeated loads, some sports.

2. Rheumatoid arthritis (RA):

   • Pathogenesis: Autoimmune disease in which the immune system attacks the body’s own tissues, primarily the synovial joint membrane of the joints. This leads to inflammation of the synovial membrane (synovitis), which, in turn, causes the destruction of cartilage, bones and ligaments. Inflammation can also apply to other organs and systems.
   • Symptoms: The pain in the joints (symmetrical damage to the small joints of the hands and feet), stiffness (especially in the morning, lasts more than 30 minutes), the swelling of the joints, redness of the skin above the joints, fatigue, weakness, fever, loss of appetite. It can affect other organs (lungs, heart, eyes, skin).
   • Diagnosis: A blood test (determination of the rheumatoid factor, antibodies to a cyclic citrullinated peptide (ACCP), ESR, C-reactive protein), radiography (shows bone erosion, narrowing of the joint gap), MRI (allows you to evaluate the degree of inflammation and damage to soft tissues).
   • Localization: Most often it affects the small joints of the hands and feet, but other joints (knee, elbow, shoulder) can also affect).
   • Risk factors: Genetic predisposition, smoking, infections, hormonal factors.

3. Gout:

   • Pathogenesis: The disease caused by the deposition of uric acid crystals in the joints and other tissues of the body. The increased level of uric acid in the blood (hyperuricemia) can be caused by increased production of uric acid, a decrease in its excretion by the kidneys or a combination of these factors. Crystals of uric acid cause inflammation (gouty arthritis), leading to acute pain, swelling and redness of the joint.
   • Symptoms: Acute pain in the joint (most often in the joint of the thumb of the foot), the swelling of the joint, redness of the skin above the joint, increased sensitivity to touch. In chronic gout, tofus (deposits of uric acid crystals under the skin) can form.
   • Diagnosis: Blood test (determining the level of uric acid), analysis of synovial fluid (detection of uric acid crystals), radiography (shows bone erosion).
   • Localization: Most often, the joint of the thumb of the foot is striking, but other joints (knee, elbow, ankle) can affect.
   • Risk factors: Male gender, genetic predisposition, overweight, high consumption of meat and seafood, drinking alcohol, taking some drugs (for example, diuretics).

4. Bursit:

   • Pathogenesis: Inflammation of the synovial bag (brush), a small bag filled with liquid, which is located between the bone and tendon or muscle. Burses reduce friction between these structures during movement. Burse inflammation can be caused by repeating movements, injury, infection or rheumatoid arthritis.
   • Symptoms: The pain in the joint, intensifying during movement, the swelling of the joint, pain during palpation.
   • Diagnosis: Physical examination, radiography (excludes other diseases of the joints), ultrasound (allows you to visualize Bursa and evaluate the degree of inflammation), MRI (a more sensitive method, allows other causes of pain).
   • Localization: Most often it affects the shoulder, elbow, hip and knee joints.
   • Risk factors: Repeating movements, injuries, infections, rheumatoid arthritis, gout.

5. Tendinitis:

   • Pathogenesis: Inflammation of the tendon connecting the muscle to the bone. Tendinite can be caused by repeated movements, overvoltage, injury or infection. Chronic tendonitis can lead to tendon microdants and a decrease in its strength.
   • Symptoms: The pain in the tendon, increasing during movement, pain during palpation, constraint.
   • Diagnosis: Physical examination, ultrasound (allows you to visualize the tendon and assess the degree of inflammation), MRI (a more sensitive method, allows other causes of pain).
   • Localization: Most often, the tendons of the shoulder (rotational cuff), the elbow (epicondalite, trochleit), wrists (tendovaginite de Cerven), knee (tendon of the patella), and ahillovo tendon are affected.
   • Risk factors: Repeating movements, overstrain, injuries, age -related changes.

6. System red lupus (SLE):

   • Pathogenesis: Autoimmune disease that can affect various organs and systems, including joints. The immune system attacks its own tissues, causing inflammation and damage.
   • Symptoms: Joint pain (often symmetrical), stiffness, swelling, skin rash (in the form of a “butterfly” on the face), fatigue, fever, hair loss, sensitivity to the sun.
   • Diagnosis: Blood test (determination of antinuclear antibodies (ANA), antibodies to DNA, antibodies to extracted nuclear antigens (AEA)), urine analysis, joint radiography.
   • Localization: It can affect any joints, more often small joints of the hands and feet.
   • Risk factors: Genetic predisposition, female gender, race (more often found in African Americans, Latin American and Asians), the effects of ultraviolet radiation, and some drugs.

7. Psoriatic arthritis:

   • Pathogenesis: Inflammatory joint disease associated with psoriasis (skin disease). It is believed that psoriatic arthritis is an autoimmune disease in which the immune system attacks joints and skin.
   • Symptoms: Joint pain (can be asymmetric), stiffness, swelling, psoriasis (red, scaly spots on the skin), damage to nails (fossa, thickening, separation from the nail bed), dactitis («fingers -sisers» — the swelling of the entire finger).
   • Diagnosis: Physical examination (the presence of psoriasis), joint radiography, blood test (ESR, C-reactive protein). There are no specific tests for psoriatic arthritis.
   • Localization: It can affect any joints, more often the distal interfalanced joints of the fingers and legs, the spine, the sacral and illegal joints.
   • Risk factors: The presence of psoriasis, genetic predisposition.

III. The role of dietary supplement in improving the mobility of the joints: Scientific review

1. Glucosamine:

   • The mechanism of action: Glucosamine is an aminosahar, which is naturally produced in the body and is a building block for the synthesis of glycosaminoglycans (GAG), the main components of cartilage matrix. It is assumed that glucosamine stimulates the synthesis of GAG and proteoglycans with chondrocytes, thereby contributing to the restoration of cartilage. It also has anti -inflammatory properties, suppressing the production of some pro -inflammatory cytokines. There are several forms of glucosamine: glucosamine sulfate and hydrochloride glucosamine. Glucosamine sulfate is considered a more effective form, since a sulfate group is necessary for the synthesis of the GAG.
   • Scientific research: Numerous clinical studies assessed the effectiveness of glucosamine in osteoarthritis. Some studies have shown that glucosamine can reduce pain and improve the function of joints in patients with osteoarthritis of the knee joint, especially with prolonged use. Other studies have not revealed a significant effect. The meta-analyzes that combine the results of several studies showed conflicting results. The effectiveness of glucosamine may depend on the severity of osteoarthritis, the dose and form of glucoseam. Studies also showed that glucosamine can slow down the progression of osteoarthritis, reducing the narrowing of the joint gap.
   • Output forms and dosage: Glucosamine is available in the form of tablets, capsules and powders. The recommended dose is 1,500 mg per day, divided into several doses. It is important to take glucosamine regularly for several months to evaluate its effectiveness.
   • Side effects and contraindications: Glucosamine is usually well tolerated. The most common side effects include nausea, diarrhea, constipation and heartburn. Allergic reactions can rarely occur. Glucosamine is contraindicated for people with allergies to mollusks (since it is obtained from shells of mollusks). People with diabetes should be careful when taking glucosamine, as it can affect blood sugar. It is not recommended to take glucosamine to pregnant and lactating women due to the lack of sufficient security data.

2. Chondroitin:

   • The mechanism of action: Chondroitin sulfate is glycosaminoglycan, which is naturally present in the cartilage matrix. It provides elasticity and elasticity of cartilage, holding water in cartilage. It is assumed that chondroitin stimulates the synthesis of GAG and proteoglycans with chondrocytes, as well as inhibits enzymes that destroy cartilage (for example, matrix metal proproteinase). It also has anti -inflammatory properties, suppressing the production of some pro -inflammatory cytokines.
   • Scientific research: Numerous clinical studies assessed the effectiveness of chondroitin in osteoarthritis. Some studies have shown that chondroitin can reduce pain and improve joint function in patients with osteoarthritis of the knee joint, especially with prolonged use. Other studies have not revealed a significant effect. The meta-analyzes that combine the results of several studies showed conflicting results. The effectiveness of chondroitin can depend on the severity of osteoarthritis, the dose and quality of chondroitin. Studies also showed that chondroitin can slow down the progression of osteoarthritis, reducing the narrowing of the joint gap.
   • Output forms and dosage: Chondroitin is available in the form of tablets, capsules and powders. The recommended dose is 800-1200 mg per day, divided into several doses. It is important to take chondroitin regularly for several months to evaluate its effectiveness.
   • Side effects and contraindications: Chondroitin is usually well tolerated. The most common side effects include nausea, diarrhea, constipation and heartburn. Allergic reactions can rarely occur. People taking anticoagulants (for example, warfarin) should be careful when taking chondroitin, as it can enhance the effect of anticoagulants and increase the risk of bleeding. It is not recommended to take chondroitin to pregnant and lactating women due to the lack of sufficient security data.

3. MSM (methyl sulfonylmetatan):

   • The mechanism of action: MSM is an organic compound of sulfur, which is naturally present in the body. Sure is an important component of collagen and other proteins necessary for the health of cartilage, bones and connective tissue. It is assumed that MSM has anti -inflammatory and antioxidant properties, reducing pain and joint inflammation. It can also contribute to the restoration of cartilage.
   • Scientific research: Some clinical studies have shown that MSM can reduce pain and improve joint function in patients with osteoarthritis. However, additional studies are needed to confirm these results and determine the optimal dose and duration of MSM.
   • Output forms and dosage: MSM is available in the form of tablets, capsules and powders. The recommended dose is 1500-3000 mg per day, divided into several doses.
   • Side effects and contraindications: MSM is usually well tolerated. The most common side effects include nausea, diarrhea and headache. It is not recommended to take MSM to pregnant and nursing women due to the lack of sufficient security data.

4. Collagen (hydrolyzed collagen):

   • The mechanism of action: Collagen is the main structural protein of cartilage, bones, ligaments and skin. A hydrolyzed collagen is a collagen that was split into smaller peptides, which facilitates its absorption by the body. It is assumed that hydrolyzed collagen stimulates the synthesis of collagen with chondrocytes, thereby contributing to the restoration of cartilage. It can also have anti -inflammatory properties. There are several types of collagen, the most important for the health of the joints are collagen type II (contained in cartilage) and type I collagen (contained in bones and ligaments).
   • Scientific research: Some clinical studies have shown that hydrolyzed collagen can reduce pain and improve joint function in patients with osteoarthritis. Studies also have shown that hydrolyzed collagen can increase bone density. However, additional studies are needed to confirm these results and determine the optimal type of collagen, dose and duration of administration.
   • Output forms and dosage: Hydrolyzed collagen is available in the form of powders, capsules and drinks. The recommended dose is 10-20 g per day.
   • Side effects and contraindications: Hydrolyzed collagen is usually well tolerated. The most common side effects include nausea and diarrhea. Allergic reactions can rarely occur. It is not recommended to take hydrolyzed collagen to pregnant and lactating women due to the lack of sufficient security data.

5. Hyaluronic acid:

   • The mechanism of action: Hyaluronic acid is glycosaminoglycan, which is naturally present in synovial fluid and cartilage. It provides the viscosity and elasticity of the synovial fluid, lubricating the joint surfaces and reducing friction during movement. It can also have anti -inflammatory properties. With osteoarthritis, the level of hyaluronic acid in the synovial fluid decreases.
   • Scientific research: Hyaluronic acid is used in the form of injections in the joint for the treatment of osteoarthritis. Some clinical studies have shown that hyaluronic acid injections can reduce the pain and improve joint function in patients with knee -controlled osteoarthritis. There are also oral forms of hyaluronic acid, but their effectiveness is less studied. Some studies have shown that the oral intake of hyaluronic acid can improve the function of the joints and reduce the pain, but additional studies are necessary.
   • Output forms and dosage: Hyaluronic acid is available in the form of injections, capsules and liquids. The dose of oral hyaluronic acid is usually 80-200 mg per day.
   • Side effects and contraindications: Coral hyaluronic acid is usually well tolerated. Allergic reactions can rarely occur. It is not recommended to take hyaluronic acid to pregnant and lactating women due to the lack of sufficient security data. Injections of hyaluronic acid can cause pain, swelling and redness at the injection site.

6. Omega-3 fatty acids:

   • The mechanism of action: Omega-3 fatty acids (eicopascentenic acid (EPK) and daily oxaenoic acid (DGC)) have anti-inflammatory properties, suppressing the production of pro-inflammatory cytokines. Inflammation plays an important role in the pathogenesis of osteoarthritis and other joint diseases. Omega-3 fatty acids can also contribute to the formation of anti-inflammatory mediators (for example, resolvines and protectins).
   • Scientific research: Some clinical studies have shown that taking omega-3 fatty acids can reduce pain and improve joint function in patients with osteoarthritis and rheumatoid arthritis. Studies also showed that omega-3 fatty acids can reduce the stiffness of the joints in the morning.
   • Output forms and dosage: Omega-3 fatty acids are available in the form of capsules containing fish oil or krill oil. The recommended dose is 1-3 g per day of EPK and DGK.
   • Side effects and contraindications: Omega-3 fatty acids are usually well tolerated. The most common side effects include fishing, nausea and diarrhea. People taking anticoagulants (for example, warfarin) should be careful when taking omega-3 fatty acids, as they can enhance the effect of anticoagulants and increase the risk of bleeding.

7. Kurkumin (turmeric extract):

   • The mechanism of action: Kurkumin is the main active component of turmeric, spices used in Indian cuisine. Kurkumin has strong anti -inflammatory and antioxidant properties. It suppresses the production of pro -inflammatory cytokines and enzymes involved in inflammation. Kurkumin can also protect cartilage from destruction. The problem is the low bioavailability of curcumin, that is, it is poorly absorbed into the blood. To improve the bioavailability of curcumin, it is often combined with piperin (alkaloid contained in black pepper) or special forms of turmeric (for example, liposomal curcumin are used).
   • Scientific research: Some clinical studies have shown that curcumin can reduce pain and improve joint function in patients with osteoarthritis. Studies also showed that turmeric can be as effective as some non -steroidal anti -inflammatory drugs (NSAIDs), but with fewer side effects.
   • Output forms and dosage: Kurkumin is available in the form of capsules, tablets and powders. The recommended dose is 500-2000 mg per day, divided into several doses. It is important to choose products containing curcumin with improved bioavailability.
   • Side effects and contraindications: Curcumin is usually well tolerated. The most common side effects include nausea, diarrhea and heartburn. People with gallstone disease should be careful when taking curcumin, as it can stimulate the production of bile. It is not recommended to take curcumin to pregnant and lactating women due to the lack of sufficient security data. Kurkumin can interact with some drugs, for example, with anticoagulants.

8. Bosvelia (Pilchatnaya Boswielia Extract):

   • The mechanism of action: Bosvelia is a plant used in traditional Ayurvedic medicine. Boswielia extract contains bosvelic acids that have anti -inflammatory properties. Bosvevelic acids inhibit an enzyme 5-lipoxygenase (5 -og), which plays an important role in the inflammatory process. Inhibiting 5 -ogs leads to a decrease in the production of leukotrienes, inflammation mediators. Bosvelia can also protect cartilage from destruction.
   • Scientific research: Some clinical studies have shown that bosvel extract can reduce pain and improve joint function in patients with osteoarthritis. Studies also have shown that the bosvel can reduce the stiffness of the joints in the morning.
   • Output forms and dosage: Bosvel extract is available in the form of capsules and tablets. The recommended dose is 300-400 mg per day, divided into several doses. It is important to choose products containing a standardized bosvel extract containing a certain amount of bosvelic acids.
   • Side effects and contraindications: Bosovelia extract is usually well tolerated. The most common side effects include nausea, diarrhea and heartburn. It is not recommended to take an extract of bosovelia to pregnant and lactating women due to the lack of sufficient security data. Bosvelia can interact with some drugs, for example, with anticoagulants and NSAIDs.

9. SAM-e (S-adenosylylylylmetionin):

   • The mechanism of action: SAM-E is a natural compound, which is contained in almost all tissues and fluids of the body. It plays a role in many biochemical reactions, including the synthesis of cartilage and neurotransmitters. SAM-E has anti-inflammatory properties and can contribute to the restoration of cartilage. It can also improve mood and reduce depression, which is often found in people with chronic pain.
   • Scientific research: Some studies have shown that SAM-E can be as effective as NSAIDs in relief of pain in osteoarthritis, but with fewer side effects. However, additional studies are needed to confirm these results.
   • Output forms and dosage: SAM-E is available in the form of tablets and capsules. The recommended dose is 400–1200 mg per day, divided into several receptions.
   • Side effects and contraindications: SAM-E is usually well tolerated, but can cause nausea, diarrhea, constipation, headache and insomnia. SAM-E is not recommended for people with bipolar disorder, as it can cause manic episodes. It can also interact with some drugs such as antidepressants. Pregnant and nursing women should consult a doctor before taking SAM-E.

10. Avocado and soy in neo -smashed substances (ASN):

    • The mechanism of action: ASN is an extract obtained from avocados and soybeans. It contains various compounds that have anti -inflammatory and anabolic properties. ASN can stimulate the synthesis of cartilage and suppress its destruction.
    • Scientific research: Some studies have shown that ASN can reduce pain and improve the function of the joints in people with osteoarthritis of the hip and knee joints.
    • Output forms and dosage: ASN is available in the form of capsules. The recommended dose is 300 mg per day.
    • Side effects and contraindications: ASN is usually well tolerated. Side effects, such as nausea and stomach disorder, can rarely occur. Pregnant and lactating women should consult a doctor before taking the ASN.

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