Which vitamins and supplements can improve joint health. How do collagen, omega-3s, glucosamine, vitamin D, chondroitin, and vitamin E benefit your joints. What are the potential side effects and interactions of joint supplements. How to choose the best joint care supplements for your needs.

Understanding the Importance of Joint Health

Joint health is a crucial aspect of overall well-being, particularly as we age. Millions of Americans experience joint pain and stiffness, which can significantly impact their quality of life. The Centers for Disease Control and Prevention reports that approximately 15 million Americans with arthritis suffer from severe joint pain, while nearly double that number describe their pain as persistent.

Maintaining healthy joints involves a combination of lifestyle factors and, potentially, the use of supplements. A balanced diet rich in nutrients and regular low-impact exercise are fundamental to joint health. However, many people find that incorporating specific vitamins and supplements into their routine can provide additional support for their joints.

Collagen: The Building Block of Healthy Joints

Collagen is a protein naturally produced by the body and plays a vital role in maintaining skin elasticity and joint function. As we age, our bodies produce less collagen, which can contribute to joint stiffness and discomfort.

Can collagen supplements improve joint health? While research is ongoing, many healthcare professionals believe that collagen supplements may offer benefits for joint health. These supplements are generally considered safe, with mild potential side effects such as stomach discomfort or diarrhea.

It’s important to note that collagen supplements are not regulated by the Food and Drug Administration, so it’s crucial to choose high-quality products from reputable sources. When selecting a collagen supplement, look for those that have undergone third-party testing and have positive customer reviews.

Types of Collagen Supplements

• Hydrolyzed collagen powder
• Collagen peptides
• Collagen capsules
• Liquid collagen

Omega-3 Fatty Acids: Nature’s Anti-Inflammatory

Omega-3 fatty acids are renowned for their anti-inflammatory properties, making them a popular choice for those seeking to alleviate joint pain and stiffness. Research has demonstrated that omega-3 supplements can reduce joint stiffness in individuals with arthritis and help combat joint pain.

How do omega-3s benefit joint health? Studies have shown that omega-3 fatty acids can “prevent experimental arthritis and may decrease disease activity in rheumatoid arthritis.” This makes them a promising option for those looking to support their joint health naturally.

While omega-3 supplements are generally safe, they can cause side effects such as heartburn, nausea, or diarrhea in some individuals. It’s important to consult with a healthcare provider before starting an omega-3 supplement, especially if you are taking blood thinners, as there is a slight risk of increased bleeding when combined.

Sources of Omega-3 Fatty Acids

1. Fish oil supplements
2. Algae-based omega-3 supplements (for vegetarians and vegans)
3. Fatty fish (salmon, mackerel, sardines)
4. Flaxseeds and chia seeds
5. Walnuts

Glucosamine: Supporting Cartilage Health

Glucosamine is a compound naturally present in cartilage, the tissue that cushions your joints. As a supplement, glucosamine is believed to help alleviate pain associated with osteoarthritis and rheumatoid arthritis.

How does glucosamine work to improve joint health? Glucosamine is thought to support the production and maintenance of healthy cartilage, potentially reducing joint pain and improving mobility. While more research is needed to fully understand its effects, many individuals report positive results from glucosamine supplementation.

Glucosamine supplements are generally considered safe, as they contain a substance naturally found in the body. However, they may cause side effects such as nausea and heartburn in some people. It’s important to note that many glucosamine supplements are derived from shellfish, so individuals with shellfish allergies should exercise caution and seek alternative sources.

Forms of Glucosamine Supplements

• Glucosamine sulfate
• Glucosamine hydrochloride
• N-acetyl glucosamine

Vitamin D: Essential for Bone and Joint Health

Vitamin D plays a crucial role in supporting bone health, which is closely linked to joint health. Some research suggests that vitamin D supplements may help reduce arthritis pain and inflammation, although more studies are needed to draw definitive conclusions.

How does vitamin D contribute to joint health? Vitamin D helps the body absorb calcium, which is essential for maintaining strong bones and healthy joints. Additionally, vitamin D has anti-inflammatory properties that may help reduce joint pain and stiffness.

While vitamin D supplements can be beneficial, it’s important to be cautious when adding them to your routine. High levels of vitamin D can interact with certain medications, particularly Lanoxin, potentially leading to hypercalcemia. It’s crucial to consult with a healthcare provider before starting a vitamin D supplement, especially if you’re taking other medications.

Sources of Vitamin D

1. Sunlight exposure
2. Fortified foods (milk, orange juice, cereals)
3. Fatty fish (salmon, tuna, mackerel)
4. Egg yolks
5. Vitamin D supplements

Chondroitin: A Companion to Glucosamine

Chondroitin is often mentioned alongside glucosamine, as they share similar properties and are both found naturally in cartilage. While research results on chondroitin’s effectiveness have been mixed, many people believe it can be beneficial for joint health.

How might chondroitin support joint health? Chondroitin is thought to help maintain the structure and function of cartilage, potentially reducing joint pain and improving mobility. Some studies suggest that chondroitin may slow the progression of osteoarthritis, although more research is needed to confirm these findings.

Chondroitin supplements are generally considered safe, but like many other supplements, they can interact with blood thinners such as Warfarin, potentially increasing the risk of bleeding. It’s essential to consult with a healthcare provider before adding chondroitin to your supplement regimen, especially if you’re taking any medications.

Combining Glucosamine and Chondroitin

Many joint health supplements combine glucosamine and chondroitin, as they are believed to work synergistically. Some studies suggest that this combination may be more effective than either supplement alone, particularly for individuals with moderate to severe osteoarthritis pain.

Vitamin E: Antioxidant Support for Joints

Vitamin E is a powerful antioxidant that many people turn to for its potential benefits in supporting joint health. While research on its specific effects on joints is limited, vitamin E’s antioxidant properties may help protect joint tissues from oxidative stress and inflammation.

How might vitamin E benefit joint health? Vitamin E’s antioxidant properties may help reduce inflammation in the body, potentially alleviating joint pain and stiffness. Some studies have suggested that vitamin E may slow the progression of osteoarthritis, although more research is needed to confirm these findings.

While vitamin E is generally considered safe when consumed in recommended amounts, high doses can increase the risk of bleeding, especially in individuals taking blood thinners. It’s important to consult with a healthcare provider before adding vitamin E supplements to your routine, particularly if you have any underlying health conditions or are taking medications.

Natural Sources of Vitamin E

• Nuts (almonds, peanuts, hazelnuts)
• Seeds (sunflower seeds, pumpkin seeds)
• Vegetable oils (wheat germ oil, sunflower oil)
• Green leafy vegetables (spinach, broccoli)
• Fortified cereals

Choosing the Right Joint Supplements for Your Needs

When considering joint supplements, it’s essential to take a personalized approach. What works for one person may not be as effective for another. Factors such as age, overall health, existing medical conditions, and current medications can all influence which supplements may be most beneficial for you.

How can you determine the best joint supplements for your needs? Start by consulting with a healthcare provider or a registered dietitian who can assess your individual situation and make recommendations based on your specific needs. They can also help you understand potential interactions between supplements and any medications you may be taking.

It’s also important to remember that supplements should not be viewed as a replacement for a healthy lifestyle. A balanced diet rich in anti-inflammatory foods, regular exercise, maintaining a healthy weight, and getting adequate sleep are all crucial components of joint health.

Tips for Selecting Quality Supplements

1. Look for third-party tested products
2. Choose reputable brands with good manufacturing practices
3. Read labels carefully and avoid products with unnecessary additives
4. Consider the form of the supplement (capsule, liquid, powder) that works best for you
5. Start with lower doses and gradually increase as needed

Remember that while supplements can be beneficial, they are not magic solutions. It may take several weeks or even months of consistent use before you notice any improvements in your joint health. Be patient and maintain open communication with your healthcare provider about your progress and any side effects you may experience.

Integrating Joint Supplements into a Comprehensive Joint Health Strategy

While joint supplements can play a valuable role in supporting joint health, they are most effective when incorporated into a comprehensive approach to overall well-being. A holistic strategy for maintaining healthy joints should include a combination of dietary choices, lifestyle habits, and appropriate supplementation.

How can you create a well-rounded joint health plan? Consider the following elements:

Dietary Considerations for Joint Health

• Incorporate anti-inflammatory foods such as fatty fish, berries, and leafy greens
• Reduce consumption of processed foods, refined sugars, and excessive saturated fats
• Stay hydrated to support joint lubrication
• Include foods rich in antioxidants to combat oxidative stress

Exercise and Physical Activity

Regular physical activity is crucial for maintaining joint health. Low-impact exercises such as swimming, cycling, and yoga can help improve joint flexibility and strength without putting excessive stress on your joints. Always consult with a healthcare provider or physical therapist before starting a new exercise regimen, especially if you have existing joint issues.

Stress Management

Chronic stress can contribute to inflammation in the body, potentially exacerbating joint pain and stiffness. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, or regular massage can complement your joint health strategy.

Weight Management

Maintaining a healthy weight is crucial for joint health, as excess weight puts additional stress on weight-bearing joints such as the knees and hips. Even modest weight loss can significantly reduce joint pain and improve mobility for individuals with osteoarthritis.

Regular Check-ups and Monitoring

Schedule regular check-ups with your healthcare provider to monitor your joint health and adjust your supplement regimen as needed. They can perform physical examinations and order diagnostic tests to assess the health of your joints and track any changes over time.

By combining these lifestyle factors with carefully chosen joint supplements, you can create a comprehensive approach to supporting your joint health. Remember that consistency is key – it may take time to see significant improvements, but a long-term commitment to joint health can lead to better mobility, reduced pain, and an improved quality of life.

Understanding the Limitations and Potential Risks of Joint Supplements

While joint supplements can offer potential benefits, it’s important to approach their use with a realistic understanding of their limitations and possible risks. Being informed about these factors can help you make more educated decisions about incorporating supplements into your joint health regimen.

Variability in Effectiveness

The effectiveness of joint supplements can vary significantly from person to person. What works well for one individual may not provide the same benefits for another. Factors such as age, overall health, severity of joint issues, and individual biochemistry can all influence how a person responds to a particular supplement.

Quality and Regulation Concerns

The supplement industry is not as tightly regulated as the pharmaceutical industry. This means that the quality, purity, and potency of supplements can vary widely between brands and even between batches of the same product. Always choose supplements from reputable manufacturers that follow good manufacturing practices and ideally have their products third-party tested.

Potential Interactions with Medications

Many joint supplements can interact with prescription medications, particularly blood thinners. These interactions can potentially lead to adverse effects or reduce the effectiveness of your medications. Always inform your healthcare provider about any supplements you’re taking or planning to take.

Delayed Effects

Unlike pain medications that can provide immediate relief, joint supplements often require consistent use over an extended period before any benefits become noticeable. This can make it challenging to determine whether a particular supplement is effective for you.

Placebo Effect

The placebo effect can play a significant role in perceived improvements from supplements. Some individuals may experience benefits simply because they believe the supplement will help, rather than due to any physiological effects of the supplement itself.

Overreliance on Supplements

While supplements can be beneficial, they should not be relied upon as a sole solution for joint health. Overemphasis on supplements at the expense of other important factors like diet, exercise, and weight management can lead to suboptimal results.

Cost Considerations

Quality joint supplements can be expensive, especially when taken consistently over long periods. It’s important to weigh the potential benefits against the financial cost, particularly if you’re on a tight budget.

By understanding these limitations and potential risks, you can approach the use of joint supplements with realistic expectations and a more critical eye. Always consult with a healthcare professional to determine the most appropriate approach for your individual needs and to ensure that any supplements you choose to take are safe and potentially beneficial for your specific situation.

The 6 Best Vitamins and Supplements for Joint Health

Getting up in the morning can be a pain — literally. If you find that your joints are stiff and achy, you aren’t alone. According to the US Centers for Disease Control and Prevention, about 15 million Americans with arthritis experience severe joint pain and about twice that many say it’s persistent. 

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Taking care of your bones and joints can be done with a healthy lifestyle — like eating a well-balanced diet and regularly engaging in low-impact exercise — and also with supplements that aid in joint health. Ahead, we’ll get into a handful of vitamins and joint health supplements that can help take care of your bones and joints so the mornings are a little less rough.

Best joint supplements

Viktoriia Ponomarenko/Getty Images

Many of the best joint supplements are substances already found in your body! Learn more about the best vitamins for your joints.

Collagen

Collagen is a protein your body makes — and as you age, you have less and less of it. It’s what keeps your skin tight and firm and what keeps your joints working smoothly. But as you get older, there’s less collagen in your joints, which is where joint supplements could help. Though there isn’t a lot of research on whether collagen can actually help your joints, doctors largely think that it won’t hurt either — if it makes you feel better while paired with low-impact exercises like swimming, then go for it. This supplement is generally safe to take, as the side effects are mild such as stomach discomfort or diarrhea. However, it’s not monitored by the Food and Drug Administation, so take care when choosing what to take. 

$25 at Amazon

Omega-3s 

Omega-3s are fatty acids that can alleviate inflammation and joint pain. Research has shown that these supplements can reduce stiffness in people with arthritis and also combat joint pain. Studies have been conducted on how omega-3s work with arthritis, and it’s been proven that this fatty acid can “prevent experimental arthritis and may decrease disease activity in rheumatoid arthritis.” Omega-3s are largely safe to take but can cause side effects like heartburn, nausea or diarrhea. If you currently take a blood thinner, speak to your doctor before taking an omega-3, as there is a slight risk of bleeding when you combine the two.

$16 at Amazon

Glucosamine

You already have glucosamine naturally occurring in your body. It’s in your cartilage and helps your joints function. A glucosamine supplement is believed to help with arthritis in that it can bring down some of the pain brought on by osteoarthritis or rheumatoid arthritis. Because it’s a substance naturally found in the body, a supplement is generally considered safe. It has the potential to cause side effects like nausea and heartburn, and because it’s often made from shellfish, it should be avoided if you have an allergy. There is also a risk of interaction with blood thinners that could cause bleeding issues.

$20 at Amazon

Vitamin D 

Vitamin D is known to support bone health, which is why some believe a vitamin D supplement could be useful in aiding in joint health. There is some research that suggests taking a vitamin D supplement can help with arthritis pain and inflammation, but the result doesn’t necessarily lend itself to a definitive answer. However, this supplement could help. 

Vitamin D is a great resource for the body, helping you retain calcium, which also helps out your teeth! Take care when adding a vitamin D supplement to your routine, though, as high levels of this vitamin can interact with several drugs. Most notably, high levels of vitamin D can be highly problematic if you’re on Lanoxin, as it can put you at risk for hypercalcemia. Other medications mixed with a vitamin D supplement can also affect how your body processes the supplement.

$12 at Amazon

Chondroitin 

You’ll often see chondroitin mentioned alongside glucosamine, as they’re similar. Chondroitin is also found in the cartilage in your body, which is why it’s believed to be beneficial in boosting joint health. Research into chondroitin has had largely inconclusive results, but it’s still accepted as a supplement that could be beneficial in aiding joint health. It’s generally viewed as a safe supplement, though, like many others, it can interact with blood thinners like Warfarin and put you at risk for bleeding.

$28 at Amazon

Vitamin E 

People often turn to vitamin E to support their immune systems, as this vitamin is an antioxidant. However, there is some research on how vitamin E can slow the progression of osteoarthritis and promote the growth of new cartilage cells. However, much of this research requires further study. That being said, vitamin E is a good supplement to keep in your rotation, as it also promotes good vision and brain health. Just note that it can interact with blood thinners and put you at risk for bleeding.

$8 at Amazon

Risks of supplements for joint health 

As mentioned, most supplements are generally considered safe for people to take, as they’re vitamins that your body requires. However, you should always research supplements before you start taking them, especially if you’re on medication. Even though these are vitamins, many of them can interact with prescription medications, and you want to know that beforehand. 

Checking with your doctor is always a good idea, as they can help you navigate which supplements might work best for you. If you’re pregnant or breastfeeding, you’ll also want to go over any supplements with your doctor before you start taking them.

5 Best Supplements for Heart Hearth

The Centers for Disease Control and Prevention reports that one person dies every 34 seconds from cardiovascular disease —  the leading cause of death for people in the US. The CDC also says that about 697,000 people in the US died from heart disease in 2020. That comes out to about one out of every five deaths reported that year. However, preventing cardiovascular disease is not entirely out of your control. 

You can decrease your risk of heart disease by eating a healthy diet. The American Heart Association recommends diets that limit excess calories, saturated fat, trans fat, sodium and dietary cholesterol, such as the Mediterranean diet. And if you aren’t getting enough vitamins and minerals from your regular diet, the AHA also says that taking certain supplements can help. While the best way to get those needed vitamins and minerals is from the foods you eat each day, you might be interested in boosting your diet with supplements.  

Here are dietary supplements for optimal heart health.

Best heart-healthy supplements

Francesco Carta fotografo/Moment/Getty Images

There are several supplements you can choose if you think your diet doesn’t already contain enough heart-healthy vitamins and minerals.  

Omega-3s

Studies have shown that Omega-3 fatty acids can help prevent heart disease and strokes. The National Center for Complementary and Integrative Health states that people who eat diets rich in seafood — a prime source of Omega-3 fats — are less likely to die of heart disease. These studies compared people who ate seafood at least once a week and those who rarely or never ate it. 

You can buy supplements that contain Omega-3 fats, such as those containing fish oil or cod liver oil. However, several studies of these supplements couldn’t find conclusive evidence that these products reduced heart disease significantly. The best way to take Omega-3 fats, then, is to obtain it naturally in your diet.  Look for fatty fish such as wild salmon, sardines, mussels, rainbow trout and Atlantic mackerel.

If you are taking medicine that affects blood clotting, you should consult with your doctor before taking any Omega-3 supplements.

Fiber

Consuming a diet rich in fiber might help lower your blood cholesterol levels, according to the Mayo Clinic. The Clinic says studies have shown that high-fiber foods might also reduce blood pressure and inflammation, both of which can provide a boost to the health of your heart. 

The Clinic also states that those who don’t get enough fiber — particularly soluble fiber — from their diet can benefit from taking fiber supplements such as Metamucil, Konsyl and Citrucel. 

While there is no evidence that the daily use of fiber supplements causes any harm, they may cause some side effects such as bloating and gas. The Mayo Clinic also recommends that if you have a history of Crohn’s disease or a bowel blockage in your past, you should talk to your doctor before taking fiber supplements.

Magnesium

If you’re not getting enough magnesium, you might suffer from heart palpitations. That’s because magnesium helps your body maintain a steady heartbeat and lower blood pressure. A lack of this mineral can also cause fatigue, a loss of appetite, muscle spasms, nausea and a general feeling of weakness, according to the Cleveland Clinic.  

If you want to boost your magnesium levels naturally, eat whole grains and dark-green, leafy vegetables. You can also get magnesium from low-fat milk, yogurt, soybeans, baked beans, peanuts, almonds and cashews.

You can also obtain your daily magnesium from supplements, though medical professionals recommend eating magnesium-rich foods as a better option. If you have end stage liver or kidney disease, you should be especially careful about consuming too much magnesium, particularly through dietary supplements, because too much of this mineral could prove toxic. It is very rare to consume excess magnesium from food. It is more likely to be from over-supplementation.

Coenzyme Q10

Coenzyme Q10 — or CoQ10 — is an antioxidant that your body produces on its own. However, the levels of CoQ10 that you produce drop as you get older. The Mayo Clinic says that people who suffer heart disease often have lower levels of CoQ10. 

You can take dietary supplements, though, to increase your levels of this antioxidant. As the Mayo Clinic says, you can take CoQ10 supplements in the form of capsules, chewable tablets, liquid and powders. 

CoQ10 has been shown to improve the conditions that reduce the risk of congestive heart failure, according to the Mayo Clinic. It might also help to lower your blood pressure. It might even help people, when combined with other nutrients, who have had heart valve and bypass surgeries. 

The Mayo Clinic says that CoQ10 supplements come with few, and usually mild, symptoms, including loss of appetite, nausea, diarrhea and upper abdominal pain. Avoid taking CoQ10 if you are taking Coumadin (Warfarin).

Folic acid

Folic acid, also known as vitamin B9, can help maintain the right level of homocysteine in your blood, when it is used in conjunction with vitamins B6 and B12. That’s important: High levels of homocysteine — an amino acid — is associated with an increased risk of heart disease. Folic acid supplementation does not decrease the risk of heart disease but helps to provide protection from heart disease such as stroke. The CDC also advises women who might get pregnant to get 400 micrograms of folic acid every day. That’s because this B vitamin helps prevent birth defects. 

The Mayo Clinic says that the best source of folic acid is a diet rich in dark-green leafy vegetables, beans, peas and nuts. You’ll get plenty of folic acid in fruits such as oranges, lemons, bananas, melons and strawberries too.

You can also get folic acid in its synthetic form in vitamins and in foods fortified with the vitamin, such as cereals and pastas. The Mayo Clinic recommends folic acid supplements for people who have poor diets or conditions that interfere with their body’s ability to absorb folate. 

Folic acid supplements have mild side effects such as nausea, loss of appetite, confusion and irritability. You might also experience sleep interruptions after taking folic acid supplements.

Risks heart health supplements

The most common form of heart healthy supplements, such as folic acid, magnesium and fiber, come with mild side effects. But if you have certain health issues, such as kidney disease, Crohn’s disease or issues with blood clotting, you should discuss supplements with your doctor before taking them. 

It’s important to note, too, that the best way to get minerals and vitamins is through a healthy diet. Medical professionals recommend diets high in seafood, leafy green vegetables, beans, fruit and lean meats. If you eat the proper diet, you usually won’t need to take any supplements.

Sports nutrition for joints and ligaments from Fit Health

The most important in the motor and physical activity of a person are connective tissues that provide comfort during movement. These tissues include cartilage, joints, and ligaments.

By themselves, they are a rather fragile structure (for example, a meniscus or a shoulder joint), and their healing is usually painful and never complete: probably everyone has heard the phrase “old injuries come back.” Therefore, it is very important to train in such a way as not only to keep them healthy, but also to strengthen them if possible.

Why do joint and ligament injuries occur?

Basically, all connective tissue injuries occur due to:

• Insufficient warm-up . Taking a lot of weight with insufficiently warmed muscles, there is a high risk of injury.
• Incorrect technique for performing exercise . If performed incorrectly, the entire load falls not on the muscles, but on the ligaments and tendons, thereby contributing to the occurrence of injury.
• Wrong diet . Ligaments and joints consist of connective tissue, which, in turn, consists of collagen – protein filaments, so improper nutrition contributes to its degradation.

A cartilage or joint injury will make you, if not completely put off playing sports, then significantly slow down your progress. Therefore, the main way to maintain the health of your joints and ligaments is timely prevention.

Risk group

Obviously, when playing sports, athletes are required to pay enough attention to the joints and ligaments. But often, in pursuit of mass or strength indicators, athletes use methods to quickly increase weights: as a result, muscles adapted to loads cope with their task, they grow, but our ligaments, not adapted by nature to such loads, are often injured.

At risk are all other athletes whose movements are directly related to a large load on the joints. These are not only power sports (powerlifting, athletics, bodybuilding), but also running, football, jumping rope, martial arts: representatives of these sports are most prone to injury.

Prevention of injuries of the joints and ligaments implies a thorough warm-up before training, as well as eating substances that are useful for the joints and ligaments and various special sports nutrition complexes.

Three Essential Substances for Healthy Joints and Ligaments

The main substance that you should pay close attention to products containing is glucosamine . Glucosamine-rich products have proven to be some of the most effective on the market.

Glucosamine is produced by cartilage in the joints and is the main building block of cartilage, ligaments and joints. It makes them more durable, flexible and resistant to stretching. It is also part of the joint fluid, tendons, bones, skin, nails, hair, muscles and blood vessels.

The effectiveness of glucosamine has been proven by hundreds of studies and the experience of the greatest bodybuilders. It has been proven that taking glucosamine affects the metabolism of cartilage tissue, preventing its degradation. In our store you will find individual glucosamine products such as Glucosamine Sulfate by Ultimate Nutrition or Glucosamine Sulfate by Universal Nutrition.

However, the most popular are products that combine glucosamine with chondroitin. Chondroitin is part of the synovial fluid, and when taken additionally, it will provide improved gliding of the articular surfaces. By itself, chondroitin improves the nutrition of cartilage, significantly reduces pain during inflammation, increases the strength and flexibility of the joints. Taking chondroitin is extremely important in creating new cartilage tissue. A large amount of chondroitin is found in shark cartilage. Our store has a supplement of this natural source of chondroitin – Shark Cartilage from Scitec Nutrition.

The duo of chondroitin and glucosamine is the most popular in this group of drugs. It is in the line of all leading brands: Glucosamine Plus CSA from Optimum Nutrition, Glucosamine-Chondroitin (Joint Support) from Power System, Glucosamine + Chondroitin from Weider, etc.

Another essential supplement to include in your diet if you want to help your joints is Collagen . Collagen is the most common type of protein in our body, it is found in all tissues, in fact it is the main structural protein that binds cells together.

Many athletes supplement their diets with highly absorbable hydrolyzed collagen, such as Scitec Nutrition’s Collagen Liquid (fortified with vitamin B6 and amino acids) or Olimp’s Kolagen Activ Plus (also contains vitamin B6 plus calcium and vitamin C).

Other beneficial nutrients

A number of active and nutrient substances are known, the intake of which will have a beneficial effect on the health of your ligamentous apparatus. They may contain various complex additives, so look in the composition:

• Fatty acids (especially Omega 3). They have a positive effect on the entire body, but they produce a significant healing effect on the joints and ligaments. Scientists have proven that the use of fatty acids helps to significantly reduce pain in the joints, as well as improve their mobility and flexibility.
• Methylsulfonylmethane (or MSM). It has anti-inflammatory and analgesic properties, which is sometimes simply necessary in the treatment of joints. But note that it does not restore the connective tissue itself, so it is almost always found in combination with the above components.
• Vitamins C and E . Vitamin C is involved in the synthesis of collagen – without vitamin C, collagen is not synthesized by the body! Vitamin E helps joints maintain elasticity and flexibility. In addition, these vitamins are antioxidants and reduce oxidative processes in the body. Clinical studies have proven the effectiveness of these vitamins in reducing joint pain after exercise.
• Calcium and vitamin D . Calcium strengthens bones, but for better absorption, it should be taken in combination with vitamin D. Scientists have found that a lack of vitamin D leads to inflammation of the ligaments and joints.

To relieve pain symptoms and provide prompt assistance in case of injuries, you can use Ice Power gels and sprays, which will quickly anesthetize and relieve inflammation. But this measure should be used only in addition to the immediate restoration of cartilage and joints “from the inside” (glucosamine, chondroitin, collagen are required, and, better, serious complexes like Animal Flex from Universal Nutrition).

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Nutritional supplements for joint health – Article

When your joints become stiff, inflamed, performing any activity can be painful. Sometimes the pain is temporary, such as the kind of soreness you may feel after a long day at your desk. But for the millions of people with arthritis, joint pain is a chronic condition that needs to be treated. For some, over-the-counter medications provide relief by reducing pain and reducing inflammation. But long-term use of these painkillers can lead to unpleasant side effects. This is why many doctors suggest exploring other ways to relieve pain. For example, a balanced diet rich in anti-inflammatory foods, strength training, and maintaining a healthy weight. In addition to lifestyle changes, we recommend turning to nutritional supplements to improve the health of your joints. Their use will contribute to the activation of the processes of restoration of cartilage tissue.

1. Omega-3 fatty acids

Omega-3 fatty acids are known to help fight inflammation. As an added bonus, they are also good for heart health. Reducing inflammation is the key to pain management. Omega-3s may be especially helpful for people with rheumatoid arthritis, an inflammatory arthritis that causes joint swelling.

In its natural environment, it is found in: fatty fish (salmon, tuna, sardines, mackerel and herring), walnuts.

2. Calcium

Calcium is essential for maintaining healthy and strong bones. It also helps with muscle control and circulation. Our body does not naturally produce calcium, so we must get it from the food we eat. When we don’t get enough calcium, our body starts extracting it from the bones. This can eventually weaken bones and lead to osteoporosis.

Most people get their calcium from dairy products, but there are also non-dairy foods that contain calcium.

In its natural environment, it is found in: dairy products (milk, cheese and yogurt), dark leafy greens (spinach and kale).

3. Vitamin D3

Vitamin D3 goes hand in hand with calcium – your body needs vitamin D3 to properly absorb calcium from food. Our bodies produce vitamin D when exposed to sunlight, but too much sunlight at the same time exposes our skin to excessive UV radiation, which can lead to skin cancer. This is why it is recommended to get vitamin D from food or supplements.

Naturally found in: oily fish (salmon, tuna, sardines, mackerel and herring), fortified orange juice; egg yolks.

4. Vitamin C

Vitamin C is helpful in reducing the risk of inflammatory arthritis and maintaining joint health. The point is to get the right amount – not too much and not too little. The recommended daily intake of vitamin C is 75 milligrams for women and 90 milligrams for men.

In the natural environment is found in: oranges, grapefruits, limes, strawberries, mangoes, pineapples, bell peppers.

5. Anthocyanins

Anthocyanins are antioxidants found in red and purple fruits. Not only do anthocyanins give fruits their pigment, they may also be helpful in lowering levels of C-reactive protein, a marker of inflammation.

In their natural environment, they are found in: red and purple fruits such as cherries, strawberries, raspberries, blueberries and blackberries.

6. Polyphenols

Polyphenols are antioxidants that can help reduce joint inflammation and slow down cartilage breakdown. They can also improve bone strength and help the body fight infections, which can be helpful for rheumatoid arthritis patients who need to take immunosuppressants.

It can be found in tea (green, black, oolong and white).

7. Sulforaphane

Studies have shown that sulforaphane can block enzymes that break down joint cartilage and help reduce inflammation. Sulforaphane is especially useful for patients with osteoarthritis.

Found naturally in: cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower.

8. Diallyl disulfide

Research has also shown that diallyl disulfide can limit cartilage-damaging enzymes. According to the study, people who regularly ate foods containing this substance had fewer signs of early osteoarthritis. Diallyl disulfide is found in garlic.

9. Curcumin

It is the active compound in turmeric that gives the spice its flavor and color.