Which natural supplements can effectively relieve musculoskeletal pain. How do turmeric, cherry juice, and fish oil compare to anti-inflammatory drugs. What safety considerations should be taken into account when using natural supplements for pain management.

Understanding Musculoskeletal Pain and Natural Treatment Options

Musculoskeletal pain, affecting the back, joints, and muscles, stems from various lifestyle and genetic factors. Treatment approaches must be tailored to each individual, considering factors such as inflammation levels, pain perception, existing health conditions, and current medications.

In recent years, the United States has seen a growing integration of Eastern and Ayurvedic medicine into musculoskeletal pain management. These approaches focus on natural mind and body treatments, complementing traditional Western medical practices that typically address physical symptoms through medication or surgery.

The Rise of Complementary Medicine

Complementary medicine, which includes natural medicinal approaches, has gained significant popularity. Americans now spend over $30 billion annually on complementary health products and practices. This trend reflects a growing interest in alternative pain management strategies that may offer relief with potentially fewer side effects than conventional medications.

Limitations of Conventional Pain Medications

While anti-inflammatory drugs like ibuprofen or naproxen can effectively manage acute pain, their long-term use may lead to adverse effects, including kidney and gastrointestinal damage. This has prompted many individuals to explore natural alternatives that might offer pain relief without these risks.

The Importance of Safety and Efficacy in Natural Supplements

When considering natural supplements for pain management, it’s crucial to prioritize safety and efficacy. Unlike pharmaceutical drugs, many supplements are not strictly regulated by the U.S. Food and Drug Administration (FDA), making it challenging to ensure product quality and effectiveness.

Consulting Healthcare Professionals

Before incorporating any complementary treatment into your pain management regimen, it’s essential to consult with a healthcare professional. They can provide guidance on potential interactions with existing medications or health conditions, ensuring a safe approach to pain relief.

Researching Supplement Efficacy

To make informed decisions about natural supplements, it’s important to seek out evidence-based information. The National Center for Complementary and Integrative Health (NCCIH) is a valuable resource, offering research-backed data on various complementary approaches. Their website and mobile app provide unbiased information on the effectiveness of over 50 herbal products.

Choosing Quality Supplements

When selecting supplements, opt for name-brand capsule tablets to reduce the risk of contaminants such as lead or mercury. This precaution helps ensure the safety and purity of the product you’re consuming.

Turmeric: A Powerful Anti-Inflammatory Agent

Turmeric, a plant from the ginger family commonly used in South Asian cuisine, has gained recognition for its potential anti-inflammatory properties. The key component responsible for these benefits is curcumin, a compound found in turmeric.

How Does Turmeric Work?

Curcumin, the active ingredient in turmeric, has been shown to possess anti-inflammatory properties. It works by inhibiting various molecules involved in the inflammatory process, potentially reducing pain and inflammation in the body.

Optimizing Turmeric Absorption

To maximize the effectiveness of turmeric, it’s important to consider its bioavailability. Curcumin is poorly absorbed on its own, but its absorption can be significantly enhanced by combining it with certain substances:

• Fatty oils (such as avocado or olive oil)
• Black pepper (which contains piperine, a compound that enhances curcumin absorption)

Most high-quality turmeric supplements include these elements to improve absorption and efficacy.

Recommended Usage and Expectations

For those interested in trying turmeric for pain relief, it’s recommended to incorporate it into your daily diet or supplement regimen for a period of three to six months. This duration allows sufficient time to assess any potential benefits.

Does turmeric work for everyone. It’s important to note that individual responses to turmeric may vary. If no significant improvement in pain is observed after this trial period, it may be worth exploring other pain management options with your healthcare provider.

Cherry Juice Extract: Nature’s Pain Reliever

Cherry juice extract has emerged as a promising natural supplement for pain relief, particularly for those suffering from musculoskeletal discomfort. The key to its effectiveness lies in a group of compounds called anthocyanins.

The Power of Anthocyanins

Anthocyanins are pigments that give cherries and other red fruits and vegetables their vibrant color. Beyond their aesthetic appeal, these compounds have been associated with potent anti-inflammatory properties, making them potentially beneficial for pain management.

Forms and Consumption

Cherry juice extract can be consumed in various forms:

• Pure cherry juice (approximately one glass per day)
• Whole cherries (a handful daily)
• Supplements containing pure cherry juice extract

Many patients report relief from pain when incorporating cherry juice into their daily routine. The convenience of supplements makes it easy to maintain consistent intake, potentially maximizing the benefits.

Considerations for Diabetic Patients

While cherry juice can be a valuable tool for pain management, it’s important to consider its sugar content. For individuals with diabetes, the high sugar levels in cherry juice may pose risks. In such cases, alternative forms of cherry extract or other pain management strategies may be more appropriate.

Can cherry juice extract replace conventional pain medications. While some individuals find significant relief with cherry juice extract, it’s not a universal solution. Its effectiveness can vary from person to person, and it should be considered as part of a comprehensive pain management plan rather than a standalone treatment.

Fish Oil: Omega-3s for Joint Health

Fish oil, rich in omega-3 fatty acids, has long been recognized for its potential health benefits, including its role in managing joint pain and inflammation. This natural supplement has gained popularity among those seeking alternatives to traditional anti-inflammatory medications.

The Science Behind Fish Oil’s Effectiveness

Fish oil contains two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These compounds have been shown to have anti-inflammatory properties, potentially helping to reduce pain and stiffness in joints.

How do omega-3s combat inflammation. These fatty acids work by:
– Reducing the production of inflammatory molecules in the body
– Inhibiting enzymes that break down cartilage
– Promoting the production of anti-inflammatory compounds

Dosage and Quality Considerations

When considering fish oil supplements, it’s crucial to pay attention to both dosage and quality:

• Dosage: The recommended dose can vary depending on the individual and the specific condition being treated. Generally, a daily dose of 2-4 grams of fish oil is suggested for joint pain relief.
• Quality: Look for supplements that have been purified to remove contaminants and are certified by third-party organizations for purity and potency.

Potential Side Effects and Precautions

While fish oil is generally considered safe for most people, some individuals may experience side effects such as:
– Fishy aftertaste
– Digestive discomfort
– Increased risk of bleeding (particularly at high doses)

It’s important to consult with a healthcare provider before starting fish oil supplements, especially if you’re taking blood-thinning medications or have a fish allergy.

Boswellia: Ancient Remedy for Modern Pain

Boswellia, also known as Indian frankincense, is an herbal extract derived from the Boswellia serrata tree. This ancient remedy has been used for centuries in traditional medicine systems and is gaining recognition in modern times for its potential in managing joint pain and inflammation.

Understanding Boswellia’s Mechanism of Action

Boswellia contains active compounds called boswellic acids, which are believed to be responsible for its anti-inflammatory effects. These compounds work by:
– Inhibiting 5-lipoxygenase, an enzyme involved in leukotriene synthesis
– Reducing pro-inflammatory cytokines
– Preventing the breakdown of connective tissue

How does Boswellia compare to conventional anti-inflammatory drugs. While more research is needed, some studies suggest that Boswellia may offer similar pain relief to nonsteroidal anti-inflammatory drugs (NSAIDs) with potentially fewer side effects.

Recommended Usage and Dosage

When considering Boswellia supplements:
– Typical dosages range from 300-500 mg taken two to three times daily
– Look for products standardized to contain 60% boswellic acids
– Allow 4-8 weeks of consistent use to evaluate effectiveness

Potential Benefits and Limitations

Boswellia may be particularly beneficial for:
– Osteoarthritis
– Rheumatoid arthritis
– Inflammatory bowel diseases

However, it’s important to note that while promising, the evidence for Boswellia’s effectiveness is still emerging. More large-scale clinical trials are needed to fully understand its potential and limitations in pain management.

Glucosamine and Chondroitin: Supporting Joint Structure

Glucosamine and chondroitin are two popular supplements often used in combination for joint health. These compounds are naturally present in cartilage and are believed to play a role in maintaining joint structure and function.

The Role of Glucosamine and Chondroitin in Joint Health

Glucosamine is an amino sugar that serves as a building block for cartilage. Chondroitin, on the other hand, is a complex carbohydrate that helps cartilage retain water, providing cushioning and shock absorption in joints.

How do these supplements work together. The combination of glucosamine and chondroitin is thought to:
– Stimulate the production of new cartilage
– Reduce inflammation in joints
– Slow down the breakdown of existing cartilage

Scientific Evidence and Effectiveness

Research on the effectiveness of glucosamine and chondroitin has yielded mixed results:
– Some studies have shown significant improvements in joint pain and function, particularly in individuals with moderate to severe osteoarthritis
– Other studies have found little to no benefit compared to placebo

The variability in results may be due to differences in study design, supplement quality, and individual patient factors.

Dosage and Safety Considerations

When considering glucosamine and chondroitin supplements:
– Typical dosages are 1500 mg of glucosamine and 1200 mg of chondroitin daily
– Allow at least 2-4 months of consistent use to evaluate effectiveness
– Be aware that glucosamine may affect blood sugar levels in some individuals with diabetes

As with any supplement, it’s important to consult with a healthcare provider before starting glucosamine and chondroitin, especially if you have pre-existing health conditions or are taking other medications.

Bromelain: Enzymatic Approach to Pain Relief

Bromelain is a group of enzymes found naturally in pineapple. While traditionally used as a digestive aid, this supplement has gained attention for its potential anti-inflammatory and pain-relieving properties, particularly in the context of joint and muscle discomfort.

Understanding Bromelain’s Mechanism

Bromelain’s effectiveness in pain management is attributed to several mechanisms:
– Reducing the production of pro-inflammatory compounds
– Modulating the immune response
– Potentially breaking down fibrin, a protein involved in blood clotting and inflammation

How does bromelain differ from traditional pain relievers. Unlike many conventional anti-inflammatory drugs that work systemically, bromelain is believed to have a more targeted action, potentially offering relief with fewer systemic side effects.

Applications and Potential Benefits

Bromelain has shown promise in several areas of pain management:
– Reducing swelling and bruising after surgery or injury
– Alleviating symptoms of osteoarthritis
– Potentially enhancing the absorption of certain antibiotics

Dosage and Safety Considerations

When considering bromelain supplements:
– Dosages typically range from 500-2000 mg daily, taken between meals
– Look for supplements that list the potency in GDU (Gelatin Digesting Units) or MCU (Milk Clotting Units)
– Be cautious if you have a pineapple allergy or are taking blood-thinning medications

As with any supplement, it’s crucial to consult with a healthcare provider before adding bromelain to your regimen, especially if you have pre-existing health conditions or are scheduled for surgery.

Integrating Natural Supplements into a Comprehensive Pain Management Plan

While natural supplements can offer promising alternatives or complements to traditional pain management strategies, it’s essential to approach their use as part of a holistic plan. Effective pain management often requires a multi-faceted approach that addresses not only the symptoms but also the underlying causes of discomfort.

Combining Supplements with Lifestyle Modifications

For optimal results, consider integrating natural supplements with other lifestyle changes:
– Regular exercise to improve joint flexibility and muscle strength
– Maintaining a healthy weight to reduce stress on joints
– Proper nutrition to support overall health and reduce inflammation
– Stress management techniques such as meditation or yoga

How can these lifestyle factors enhance the effectiveness of supplements. By addressing multiple aspects of health, you create a synergistic effect that may amplify the benefits of natural supplements and improve overall pain management outcomes.

The Importance of Professional Guidance

While natural supplements can be valuable tools in pain management, they should not replace professional medical advice or prescribed treatments. It’s crucial to work closely with healthcare providers to:
– Ensure proper diagnosis of the underlying cause of pain
– Develop a comprehensive treatment plan
– Monitor progress and adjust strategies as needed
– Identify and address any potential interactions or side effects

Personalized Approach to Supplement Use

Remember that what works for one person may not work for another. Factors such as age, overall health status, specific conditions, and individual biochemistry can all influence how your body responds to natural supplements.

How can you determine the most effective supplement regimen for your needs. Consider these steps:
– Keep a detailed journal of symptoms and supplement use
– Start with one supplement at a time to clearly observe its effects
– Be patient – natural remedies often require consistent use over time to show benefits
– Regularly reassess your pain management strategy with your healthcare provider

By taking a thoughtful, personalized approach to incorporating natural supplements into your pain management plan, you can maximize their potential benefits while minimizing risks. This integrative strategy, combining the best of both natural and conventional approaches, offers a promising path towards improved quality of life for those dealing with chronic musculoskeletal pain.

7 natural supplements that might relieve back, joint, and muscle pain | Back and Spine

Natural supplements can be as effective – if not more – as anti-inflammatory drugs. Before taking any, talk to your doctor and review research and safety reports.

Pain in your back, joints, and muscles – musculoskeletal pain – is caused by a range of lifestyle and genetic factors. Treatments for that pain must be personalized for every patient, based on your level of inflammation, how you experience pain, other health conditions, and current medications.

Creating personalized treatment plans can be simultaneously the most rewarding and challenging aspect of my physical medicine and rehabilitation (PM&R) practice. Several natural, medicinal, and procedural pain treatments are available, and patients respond differently to all of them.

In the U.S., musculoskeletal pain management is beginning to incorporate more Eastern and Ayurvedic medicine, which focus on natural mind and body treatments using exercise, foods, or herbs, as a complement to Western medicine, which treats physical symptoms with medication or surgery.

While anti-inflammatory drugs such as ibuprofen or naproxen can be effective for acute pain, long-term use can cause harmful side effects, including kidney and gastrointestinal damage. Some natural supplements can be highly effective for certain conditions, and some have fewer side effects. However, not all supplements are effective or safe for everyone.

Natural medicinal approaches, commonly referred to as complementary medicine, continue to grow in popularity. Americans spend more than $30 billion each year on complementary health products and practices. Unfortunately, the U.S. Food and Drug Administration (FDA) does not regulate all supplements, so it can be difficult to know exactly what you’re buying and whether the product might benefit you.

In PM&R, we recognize that you know your body, and we want to help you find a treatment plan that relieves your pain without increasing other health risks. Following are seven natural supplements that our patients have said help them manage inflammatory musculoskeletal pain.

Safety (and efficacy) first

Before trying a complementary treatment, talk with your doctor to ensure it won’t interfere with your other medications or health conditions.

The next step is to look for evidence of efficacy and safety. Less research exists for natural substances than for chemicals or pharmaceuticals, but it’s growing. This is largely because of studies and trials funded and conducted by the National Center for Complementary and Integrative Health (NCCIH).

Check the NCCIH website to learn more about the success of certain complementary approaches. It also offers a mobile app that provides unbiased, research-based information about the effectiveness of more than 50 herbal products. As a general rule, purchase a name-brand capsule tablet, which will lessen the chances of it containing lead or mercury.

Keep in mind that what works for one person might not work for you. While some supplements can complement treatments such as surgery or acupuncture, they should not be combined with each other or anti-inflammatory drugs. Otherwise, we can’t tell which treatment, if any, is reducing your pain.

Turmeric contains a key ingredient that helps reduce inflammation.

Natural supplements to consider

1. Turmeric

A plant from the ginger family, turmeric is often used in South Asian cuisine, such as curry. It contains curcumin, the key ingredient that can help decrease inflammation. To be effective as either a supplement or food – and not simply metabolized and excreted – turmeric should be absorbed with fatty oils, such as avocado or olive oil, and black pepper, which most supplements contain.

I recommend making turmeric a part of your daily diet for three to six months to gauge any benefits. Turmeric supplements can be expensive, and inflammation can be treated in other ways. So, if your pain hasn’t decreased after this amount of time, we can try something else

2. Cherry juice extract

Anthocyanin supplies both the red coloring and anti-inflammatory benefits in cherries and other red fruits and vegetables. Most of my patients who say cherry juice helps relieve their pain drink about one glass a day, but you can eat a handful of cherries daily or take supplements that contain the pure juice extract – cherries are high in anthocyanin. However, because of its high sugar content, I do not recommend cherry juice for diabetic patients.

Fish oil pills may help decrease joint swelling and pain.

3. Omega-3 fatty acids (fish oil)

Many studies have evaluated the effectiveness and safety of omega-3 supplements for several inflammatory conditions, including rheumatoid arthritis. For example, a small study showed that taking omega-3 fatty acids, which occur mostly in fish oils, can significantly decrease joint swelling and tenderness in patients with rheumatoid arthritis.

Most patients I see have taken these supplements before without good results. For better absorption I recommend incorporating omega-3s into your diet through foods such as tuna, salmon, sardines, tofu, walnuts, and flaxseeds.

Collagen is available as a capsule or powder, but you can also increase your body’s natural collagen by eating more citrus fruits and proteins.

4. Collagen

The skin elasticity benefits of collagen, a protein made up of amino acids, have long been touted. Less research exists for its anti-inflammatory benefits: Some studies suggest it can improve joint pain, while others suggest it can decrease muscle soreness but not inflammation.

Collagen is widely available as a capsule as well as a powder or liquid you can mix into food or drinks. Or you can increase your body’s natural collagen level by eating more foods containing protein and vitamin C, such as chicken, fish, eggs, and citrus fruits.

After discussing collagen with several patients and reviewing existing research, I decided to take it myself, in powder form, for about six months and noticed improvement in a hamstring injury. This doesn’t prove anything, and more conclusive research is needed. However, collagen is worth looking into if you’re interested.

5. Chondroitin and glucosamine

Chondroitin and glucosamine are two natural substances within your cartilage, which tends to decrease around your joints as you age. Supplements containing these components have been found to reduce pain caused by cartilage loss, with chondroitin improving function and glucosamine improving stiffness. Talk to your doctor to determine which of these two supplements is best for you.

6. Boswellia (Indian frankincense)

Several studies have shown that the extract from the bark of the Boswellia tree, which is native to India, can improve pain and physical dysfunction caused by chronic diseases such as osteoarthritis or inflammatory bowel disease. Boswellic acid might prevent musculoskeletal pain by interfering with cell-level functions that cause both pain and inflammation.

7. Cannabidiol (CBD) oil

More patients are asking about the benefits of CBD oil, and the research is just beginning. Studies show that CBD can help activate the endocannabinoid system within your central nervous system, which helps your body regulate critical functions such as pain, mood, temperature, memory, and appetite.

However, the FDA has not approved any over-the-counter CBD products for pain, though some have been marketed as such. I strongly recommend paying close attention to ongoing research and safety reports.

Don’t count out creams

I tell all my patients to approach their pain with a toolbox of options, depending on the type and location. Sometimes, alternating ice and heat is effective. For other ailments, medication is best. Topical pain-relief creams can be another great option.

For example, capsaicin cream, made from hot chili peppers, can significantly reduce joint pain. It decreases levels of substance P in your body, a natural chemical secreted by nerves and inflammatory cells that sends pain signals to your brain. The benefits of capsaicin cream have been studied extensively, showing a 50% reduction in pain after regular use.

Because creams are not systemically absorbed like oral supplements, only a small amount of the substance enters your body. This is especially beneficial to patients who experience side effects from certain supplements. Consistent use is key to reducing pain with creams over the long term; they’re not an immediate fix.

Chair yoga is a good option for people who sit in an office chair for long periods of the day.

‘Motion is lotion’

Physical activity is one of the best “tools” in your toolbox. If you’re not moving regularly, your muscle tissues stiffen and harden, so exercise is always recommended for inflammation. I often say that “motion is lotion” because moving keeps your musculoskeletal system lubricated by bringing blood to the areas of the body that haven’t been getting enough.

The U.S. Preventive Services Task Force recommends that adults get at least 150 minutes of moderate aerobic physical activity per week – in addition to at least two strengthening activities. This can be difficult for many people, but if yoga on a mat is too challenging, for example, you can do chair yoga.

One of my favorite exercises to recommend is Tai Chi, which incorporates slow, steady movements and meditation. Qigong is a similar practice that focuses on the mind and body to help improve breathing, posture, stress, and strength. If you have limited motion, discuss any new exercise program with your primary care doctor before starting to prevent injury.

Related reading: Got a bad back? Exercise could be the key to relieving pain

Learning and healing together

I love continually learning about natural ways to heal the body and mind. Patients from many different cultures and nationalities teach me their perspectives on herbs or remedies they grew up with, which I research further to determine whether the treatments are safe for other patients or even myself.

The NCCIH recently funded three new research networks that will focus on the science of how emotional well-being correlates to physical health, so we can expect many more years of discovering how complementary and modern medicine can improve the mind-body connection.

If you are curious about a complementary treatment, talk with your doctor. We can help you safely and effectively incorporate new options into your care plan.

To visit with a physical medicine and rehabilitation expert, call 214-645-8300 or request an appointment online.

9 of The Best Options for Joint Pain

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Overview

Many people deal with chronic joint pain in their knees, hands, elbows, shoulders, and elsewhere. In most cases, this is caused by the most common type of arthritis, osteoarthritis. This form of arthritis affects almost one-quarter of people in the United States.

Pain relievers such as acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil), are usually the first choice for joint pain relief.

There are also dozens of supplements that claim to treat joint pain, but which ones actually work? Here’s a look at 9 of the best options and what the existing research says about them.

Turmeric is one of the most popular supplements for treating pain, including joint pain caused by osteoarthritis. Its pain-relieving effects are attributed to a chemical compound in turmeric called curcumin. Curcumin seems to have anti-inflammatory effects.

Although research on turmeric for joint pain is limited, an analysis of studies found that it improves symptoms of joint pain more than a placebo and may be comparable to ibuprofen.

Try it: Turmeric is usually taken in a dose of 500 mg two to four times daily. You can find turmeric supplements at Care/of.

Learn more about the benefits of turmeric and curcumin.

SHOP NOW AT CARE/OF

Fish oil contains the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid, which have anti-inflammatory effects.

An analysis of clinical research shows that taking fish oil supplements reduces symptoms such as joint pain in those with rheumatoid arthritis. But it doesn’t seem to reduce osteoarthritis symptoms.

Try it: Typical fish oil doses range from 300 to 1,000 mg per day. You can find fish oil supplements at Care/of.

SHOP NOW AT CARE/OF

Glucosamine is natural component of cartilage, a substance that prevents bones from rubbing against each other and causing pain and inflammation. It might also help prevent the cartilage breakdown that can happen with arthritis.

Many supplements aimed at treating joint pain contain glucosamine, which is one of the most well-studied supplements for osteoarthritis. But despite this research, there are still some questions about how well it works.

There are two types of glucosamine found in supplements: glucosamine hydrochloride and glucosamine sulfate.

One meta-analysis found that products containing glucosamine hydrochloride don’t do much to improve joint pain caused by osteoarthritis. Another study shows that glucosamine sulfate does improve these symptoms, so it may be a better option that glucosamine hydrochloride.

When taken over a long period of time, glucosamine sulfate may also help to slow down the progression of osteoarthritis. Studies suggest that it slows down narrowing of the joint space, a marker of the condition getting worse, when taken for up to three years.

Try it: Glucosamine sulfate is typically taken once daily in a dose of 1,500 milligrams (mg). If this upsets your stomach, try spreading it out over three doses of 500 mg each. You can find glucosamine sulfate supplements on Amazon.

SHOP NOW ON AMAZON

Like glucosamine, chondroitin is a building block of cartilage. It may also help prevent cartilage breakdown from osteoarthritis.

Many clinical studies have found that chondroitin can reduce joint pain and stiffness in people with osteoarthritis. About 53 percent of people who take chondroitin have a 20 percent or greater improvement in knee pain.

Chondroitin sulfate may also slow down the progression of osteoarthritis when taken long-term. Studies show that it slows down narrowing of the joint space when taken for up to 2 years.

Joint supplements often combine chondroitin with glucosamine. But it’s still unclear if taking a combination supplement is any better than taking one or the other on their own.

Try it: Chondroitin is typically taken in a dose of 400 to 800 mg two or three times per day. You can find chondroitin supplements on Amazon.

SHOP NOW ON AMAZON

S-adenosyl-L-methionine (SAMe) is a supplement commonly used to help with symptoms of depression and osteoarthritis. Your liver naturally produces SAMe from an amino acid called methionine. It has several functions, including helping the production and repair of cartilage.

When taken as a supplement, SAMe can help with symptoms of joint pain caused by osteoarthritis. It may be as effective as the anti-inflammatory drug celecoxib (Celebrex). In one study from 2004, celecoxib improved symptoms more than SAMe after a month of treatment. But by the second month, the treatments were comparable.

Try it: SAMe is usually taken in doses of 200 to 400 mg three times per day. Keep in mind that it may take some time to notice results. You can find SAMe supplements on Amazon.

SHOP NOW ON AMAZON

Boswellia, also known as Indian frankincense, is commonly used for pain caused by arthritis. Chemicals in this extract called boswellia acids have anti-inflammatory effects.

Clinical studies have shown that boswellia extracts improve pain symptoms more than a placebo in people with osteoarthritis.

Try it: Studies looking at the use of boswellia for joint pain have used doses ranging from 100 mg once per day to 333 mg three times per day. You can find boswellia supplements on Amazon.

SHOP NOW ON AMAZON

Avocado-soybean unsaponifiables (ASUs) refer to a type of extract from avocado and soybean oils that might help prevent the breakdown of cartilage. It may also help to repair cartilage.

Clinical studies show that ASUs improve pain symptoms more than placebo in people with osteoarthritis.

Try it: The typical dose of ASU is 300 mg per day. You can find ASU supplements on Amazon.

SHOP NOW ON AMAZON

Devil’s claw, also called harpagophytum, contains a chemical called harpogoside that has anti-inflammatory effects.

Taking devil’s claw may help with joint pain from osteoarthritis. In one study, devil’s claw worked about as well as an anti-inflammatory drug called diacerein. However, since there isn’t much research on this supplement for osteoarthritis, more high-quality studies are necessary.

Try it: Most studies involving devil’s claw have used doses of 600 to 800 mg three times per day. You can find devil’s claw supplements on Amazon.

SHOP NOW ON AMAZON

Methylsulfonylmethane (MSM) is another common ingredient in supplements said to help with joint pain.

In one study, MSM improved pain and functioning compared to a placebo in people with osteoarthritis.

Try it: Typical MSM doses range from 1,500 to 6,000 mg per day, sometimes divided into two doses. You can find MSM supplements on Amazon.

SHOP NOW ON AMAZON

Choosing a supplement for joint pain can be overwhelming with the number of products available. Many of these products contain multiple ingredients. Keep in mind that a long ingredient list doesn’t always make for a better product. Also, these products are not regulated by the U.S. Food and Drug Administration so read labels carefully.

In some cases, added ingredients don’t have any proven benefits for joint health. Others might contain multiple beneficial ingredients, such glucosamine and chondroitin. But there’s not much proof that taking supplements containing multiple ingredients is more effective than taking a single ingredient. Plus, some of these products have too little of one or more ingredients for them to be beneficial.

Before choosing a supplement, talk with your doctor or pharmacist about other medications you’re taking so they can check for potential interactions. Some joint health supplements can interact with certain medications, such as blood thinners.

Effective vitamins for strengthening bones, joints and muscles

Published: 05.12.2018

With age, diseases of the musculoskeletal system develop in many people. Unfortunately, neither a healthy lifestyle nor high physical activity can 100% protect against degenerative-dystrophic changes that begin to occur in bones and joints after 40 years ¹ . The causes of musculoskeletal pathologies may be different, but almost always, as part of complex therapy, the doctor recommends that patients take vitamins to strengthen bones and joints.

What micronutrients are needed for bones and joints?

The human musculoskeletal system consists of bones and anatomical structures connecting them – joints, synarthroses, tendons, skeletal muscles. Bone tissue is constantly renewed, and its main building block is calcium. Joints provide mobility to our body and are made up of cartilage that covers the articular surfaces of adjacent bones. Collagen is the main component of cartilage tissue. Joint cavities are filled with synovial fluid, which also requires collagen to form.0005 2 and glycosaminoglycans ³ .

The most important trace elements and vitamins that can support the health of the musculoskeletal system are calcium, which is involved in bone formation and normal functioning of the muscular apparatus, and phosphorus, which helps to accelerate the absorption of calcium ¹ . In addition, for the health of bones and joints are important:

• Vitamins of group D ⁴ – promote the absorption of calcium and phosphorus from food, participate in metabolic processes at the cellular level.

• Vitamin C ⁵ – has an antioxidant effect, is involved in the synthesis of hyaluron, chondroitin, collagen, necessary for cartilage tissue renewal.

• B vitamins ⁶ – can help in the regeneration of damaged tissues, strengthen immunity, reduce inflammation in arthrosis, arthritis and other joint diseases.

• Vitamin E ⁷ – can promote tissue repair, improve cell nutrition, has an antioxidant effect.

Also, vitamins useful for bones and joints include selenium ⁸ and silicon, which are involved in the processes of building cartilage tissue and maintaining its elasticity.

In addition to vitamins and trace elements, omega-3 polyunsaturated fatty acids can also be useful for strengthening joints and ligaments ⁹ . They can support the processes of cell renewal, increase the elasticity and firmness of tissues, and accelerate the treatment of inflammation. Most omega-3s are found in fatty fish.

A balanced diet can help maintain the balance of essential elements. However, the diet does not always fully compensate for the body’s needs for vitamins and minerals, so in some cases it may be recommended to take dietary supplements for bones, joints and muscles.

When might you need vitamin and mineral support?

Vitamin preparations can be introduced into the complex therapy for arthrosis, arthritis, osteoporosis, rheumatism and other diseases in which bone and cartilage tissue is destroyed, inflammatory changes occur in the joints. In addition, vitamin and mineral complexes can be recommended:

1. at high loads on the musculoskeletal system;

2. during the recovery period after traumatic injuries;

3. people engaged in heavy physical labor, and those whose work is associated with prolonged standing;

4. residents of regions with a small number of sunny days;

5. women during menopause.

Composition and formulations

Vitamins for bones and joints are produced both in the form of monopreparations and in the form of complex supplements, in which micronutrients are selected taking into account the daily requirement and are balanced in composition.

In most cases, it is more effective to take multicomponent dietary supplements, since some substances complement and enhance each other’s action. For example, calcium is absorbed with the participation of vitamin D34, selenium enhances the action of vitamin E7, which, in turn, works better together with retinol. Complexes in their composition can be of general or narrowly targeted action.

For pain in the joints, the therapy can include not only synthetic, but also natural supplements that contain beneficial substances of plant origin. In the complex therapy of the joints, the following means are used:

• Based on the saber. This plant is rich in carotene, flavonoids, vitamin C, organic acids, tannins. Sabelnik can have anti-inflammatory and immunomodulatory effects, help reduce the intensity of the formation of salt deposits in the joints. Means with cinquefoil are available in the form of tinctures of teas, tablets, ointments for topical use.

• Burdock based. The plant is rich in fatty acids, tannins, glycerides. Dietary supplements with burdock stimulate metabolic processes, regulate salt balance, and prevent the formation of salt deposits.

• Based on turmeric. Curcumin is considered one of the most effective natural anti-inflammatory agents. Taking complexes with turmeric can alleviate the condition and reduce pain in rheumatism, arthritis, osteoarthritis and other joint diseases.

• Based on fragrant martini. The tubers of the plant contain a high concentration of flavonoids and glycosides, which can reduce swelling, inflammation, and pain in the joints.

In the assortment of the company “Evalar” you will find vitamin complexes for joints and bones and products based on herbal ingredients in the form of tablets, capsules and teas.

Honda forte

The complex with chondroitin and glucosamine “Honda forte” is designed to naturally renew the cartilage tissue of the joints and spine, improve joint mobility and flexibility. In addition to chondroitin and glucosamine, the dietary supplement contains extracts of white willow bark and burdock roots.

Course reception “Honda Forte” can help reduce pain, discomfort and tension in the joints and spine, reduce the risk of cartilage tissue destruction.

Adults are advised to take 1-2 tablets of the complex daily with meals. The duration of admission is at least 1 month. The recommended course is 3-6 months.

Honda Neuro

Dietary supplement “Honda Neuro” contains vitamin-like substances uridine and cytidine, which can help maintain metabolic processes in the nervous tissue, regenerate damaged nerves and restore nerve pathways. The complex is reinforced with vitamin B6, which is necessary for the normal functioning of the central and peripheral nervous system.

The components of the Honda Neuro dietary supplement can improve the transmission of nerve impulses, reduce pain and discomfort in the neck and back, and reduce the risk of further damage to the nervous tissue.

Adults are advised to take 1 tablet 2 times a day with meals for a course of at least 20 days. On the recommendation of a doctor, the dosage can be increased to 4 tablets per day.

MSM for joints

Methylsulfonylmethane is an organic sulfur compound that is a key metabolite of dimethyl sulfoxide (DMSO) and contains 34% organic sulfur. MSM is part of many endogenous proteins (including connective tissue proteins – collagen, elastin, keratin), hormones and other biologically active compounds.

“MSM Evalar” is designed to reduce swelling, inflammation and joint pain, rapid recovery of joints and muscles after training. Adults are recommended to take 2 tablets 2 times a day, regardless of the meal. The duration of the course is at least 1 month. If necessary, the reception can be repeated.

Revmaflex

The product based on the extract of martini fragrant “Rheumaflex” can reduce inflammation and pain, improve mobility and flexibility of the joints and spine, reduce the risk of cartilage tissue destruction, and restore normal levels of uric acid.

Often, patients with joint diseases are prescribed non-steroidal anti-inflammatory drugs, which have a negative effect on the gastric mucosa and cause side effects from other organs. Reception of the dietary supplement “Revmaflex” can reduce the need for the use of non-steroidal anti-inflammatory drugs, thereby reducing the likelihood of developing undesirable effects.

Adults are advised to take 2 capsules 2 times daily with meals for 1 month. If necessary, the course can be repeated.

Chondroitin Glucosamine MSM

A new generation chondroprotective complex designed to reduce inflammation and pain in the joints and spine. The tool can help:

reduction of pain in the joints and spine;

improved mobility and flexibility of the joints;

increase the elasticity of ligaments and tendons;

reduce the risk of cartilage destruction;

natural cartilage repair.

Adults are advised to take 2 tablets of the complex 1 time per day. The duration of admission is at least 2 months.

Tea Sabelnik

Sabelnik tea is included in the Relic Herbs of Altai collection, which presents Evalar products based on herbs collected in hard-to-reach places of the Altai subalpine belt and proven by centuries of history.

Since ancient times, folk healers have used cinquefoil as a means of relieving joint pain and having an anti-inflammatory effect. Regular consumption of tea “Sabelnik Evalar” can improve the functional state of the joints and spine.

Before taking 1 filter bag of tea, pour a glass of boiling water and leave for 10-15 minutes. Adults and children over 14 years of age are recommended to take ½ cup 2 times a day for at least 1 month. After a ten-day break, the reception can be repeated.

Tea Evalar Bio for joints

Tea from the Evalar Bio collection for joints is a complex of seven useful plants: marsh cinquefoil, burdock, willow, meadowsweet, rosemary, cowberry, thyme. Most of the herbs that make up the tea are collected in Altai or grown on Evalar’s own plantations in the ecologically clean foothills of Altai.

The components of the tea “Evalar Bio for joints” can have anti-inflammatory, analgesic, tonic and restorative effects. Adults are advised to take 1 glass of tea 2 times a day with meals. The duration of admission is at least 20 days. If necessary, the reception can be repeated after 10 days.

1 Roberts, Sally et al. Musculoskeletal aging. Orthopedic act vol. 87, sup363 (2016): 15-25. doi:
10.1080/17453674.2016.1244750

2 Figueres Huer, Teresa and Esther Bases Perez. “A Review of the Beneficial Effects of Hydrolyzed Collagen Consumption on Joint and Bone Health and Skin Aging”. Nutricion Hospitalaria vol. 32 Appendix 1 62-6. July 18, 2015, doi:
10.3305/nh.2015.32.sup1.9482

3 Salbach, Juliana et al. Regenerative Potential of Glycosaminoglycans for Skin and Bones. Journal of Molecular Medicine (Berlin, Germany) vol. 90.6 (2012): 625-35. doi:
10.1007/s00109-011-0843-2

4 Burt, Lauren A. et al. “Effect of high doses of vitamin D on bulk density and bone strength: a randomized clinical trial.” JAMA vol. 322.8 (2019): 736-745. doi:
10.1001/jama.2019.11889

5 Oakes, Bennett et al. “Vitamin C in Orthopedic Practice: Current Concepts, New Ideas, and Future Perspectives. ” Journal of Orthopedic Research: Official Publication of the Society for Orthopedic Research, vol. 394 (2021): 698-706. doi:
10.1002/jor.24947

6 Fratoni, Valentina and Maria Louise Brandi. “B vitamins, homocysteine ​​and bone health”. Nutrients vol. 7.4 2176-92. March 30, 2015, doi:
10.3390/nu7042176

7 Wong, Sok Kuan et al. “The molecular mechanism of vitamin E as a bone-protecting agent: a review of current evidence.” International Journal of Molecular Sciences, vol. 20.6 1453. March 22, 2019city, doi:
10.3390/ijms20061453

8 Yang, S. et al. “Fulvic acid supplementation and selenium deficiency compromise the structural integrity of mouse skeletal tissue. An animal model for the study of molecular defects in Kashin-Beck disease. Biochemical Journal vol. 289 (part 3), part 3 (1993): 829-35. doi:
10.1042/bj2890829

9 Raad, Tala et al. “Dietary interventions with or without omega-3 supplementation for the treatment of rheumatoid arthritis: a systematic review.” Nutrients vol. 13.10 3506. October 4, 2021, doi:
10.3390/nu13103506


The service of CJSC “Evalar” may contain links to other sites on the Internet (third-party sites). CJSC “Evalar” is not responsible for the information contained on the websites of third parties.

Nutrition for healthy joints

Recently, the age of people suffering from joint diseases has become younger. What do doctors attribute the appearance of early problems with bones and joints to?

Numerous anatomical structures – ligaments, muscles, nerves, vessels, tendons – affect the state of the joint and its functioning. If any tissue from its environment malfunctions, if the composition or volume of the fluid lubricating the joint changes, the joint begins to hurt.

To keep your joints healthy for as long as possible, you need to take care of them from an early age. There are many recommendations regarding gymnastic exercises, lifestyle, adequate exercise, the right choice of shoes, etc., but in this article we will talk about optimal nutrition for joints.

Malnutrition is one of the causes of joint damage

Modern food products are often of poor quality – refined, high-calorie with all kinds of chemical additives harmful to the body. But bones, cartilage and joints are formed thanks to the building material that is supplied by daily products.

Indeed, nutrition for healthy joints is, first of all, a balance in the elements. In the human diet should be dishes with the optimal content of proteins, fats, carbohydrates, minerals and vitamins. A lot depends on the ratio of all the constituent elements in nutrition, on the quantity and form in which they enter the body.

Let’s take a closer look at the main recommendations of doctors regarding the nutritional habits and composition of food that a patient who cares about the safety of his joints should receive. Of course, if the diagnosis is already made, a special diet will be required, which will be announced by the attending physician.

In this article we will talk about the main principles of nutrition, what foods should be preferred and emphasize how important it is to monitor your weight.

Weight loss

First of all, you need to know your optimal weight and control it. Every extra kilogram increases the load on the joints several times! Therefore, it is necessary to start a healthy lifestyle with weight loss (if there is an excess of it). Fullness comes imperceptibly, but as a result, it not only changes the appearance, but also persistently places increased demands on the joints of the spine and lower extremities. As a result of an unbearable load, the cartilaginous layers in the intervertebral discs wear out and age more actively. You need to monitor your weight regularly, play sports, limit yourself to sweet and high-calorie foods. Meals should be fractional and in small portions. It is necessary to abandon the abundant use of hot sauces.

You should not go on a strict diet on your own and arrange fasting days. Any long-term restrictions must be agreed with the attending physician.

Culinary food processing

The form in which food enters the body is of great importance. Food should be gently cooked. It is necessary to exclude fried foods, limit long-term heat treatment. It is advisable to bake, stew, boil or steam dishes.

Limitation of spices and “flavor enhancers”

Do not get carried away with salt, vinegar, mayonnaise or ketchup. If you are accustomed to all kinds of sauces and additives, then after canceling them, the food will seem insipid at first, but soon you will feel its real taste and begin to enjoy natural food. As a last resort, replace pickled vegetables with pickled ones.

Introduction to the diet of greens

Parsley and dill are especially useful for the joints. It is necessary to eat daily 1 tablespoon of dill and one teaspoon of parsley. It is advisable to eat greens from your site. In this case, it can be dried for the winter. Dried herbs should be stored in glass jars tightly closed with a lid. Greens perfectly removes harmful substances, actively participating in metabolism. If you buy greens from a store or market, rinse them thoroughly in running water and soak for several hours.

Introducing fiber into the diet

Fiber should be present in the diet in the form of fruits, vegetables, bran, whole grains. Bran plays the role of an adsorbent, cleansing the body of unwanted elements and promote intestinal motility.

Introduction to the diet of essential microelements

The lack of microelements is fraught with significant disorders in the structure of bones. Of course, you can introduce microelements into the body as part of vitamin-mineral complexes, but taking them with food brings much more benefit. Selenium, iron, zinc, boron are especially important for bone tissue

1. Selenium. To strengthen the joints, selenium is needed, which moisturizes the joint. Selenium is found in garlic, kelp, brown rice, oatmeal, meat.
2. Iron. The rarefaction of bone structures can provoke a large amount of phosphorus. To regulate the amount of this macronutrient, you need to get iron. It removes excess phosphorus. The source of iron is the liver, tongue.
3. Zinc. This trace element stimulates regeneration processes, helps the synthesis of collagen fibers. It is found in unprocessed brown rice and meat.
4. Bor. Strengthens bone tissue. It is found in any cabbage, nuts, prunes, raisins, seafood.

Introducing macronutrients into the diet

The body also needs macronutrients to maintain healthy bones.

1. Calcium.

First of all, the bones must receive enough calcium. Especially a lot of it in whole milk, hard fat cheeses, fresh eggs, nuts, beets, wholemeal cornmeal, artichokes and, of course, cottage cheese

Foods containing calcium should preferably be consumed in the afternoon, as it is actively excreted by the kidneys until 1 pm.

2. Phosphorus

Phosphorus also strengthens bones by maintaining the acid-base balance. There is a lot of it in sea and ocean fish, in legumes, in cabbage. But excessive consumption of this macronutrient can lead to bone demineralization. Foods containing magnesium (green vegetables) and iron can reduce the absorption of phosphorus in the gastrointestinal tract.

3. Magnesium

Magnesium not only regulates the content of phosphorus, it normalizes the work of neurons that transmit impulses from bones and their joints. It is found in poppy seeds (526 mg per 100 g), cocoa, buckwheat, soybeans, cherries, green vegetables, sunflower seeds, avocados, and dark chocolate.

4. Potassium

Potassium plays an important role in metabolism. It is found in green leafy vegetables

5. Sulfur

Sulfur also promotes Ca adsorption. Contained in products of animal origin, buckwheat, radish, gooseberries, young peas, garlic and onions.

Introduction to the diet of “live” vitamins.

We must not forget about vitamins. Antioxidants are especially valuable for bone tissue. Antioxidants act on free radicals that cause bone pain

1. Vitamin D.

Most vitamin D is found in cod liver, egg yolk and butter. Vitamin D in combination with calcium significantly improves the mineralization of the bone structure.

2. Vitamin C

Vitamin C has a pronounced antioxidant property. It is found in rose hips, kiwi, citrus fruits, and currants. When heated, the vitamin is quickly destroyed, so foods containing it should be eaten fresh.0009

3. Vitamin E

Tocopherol is present in avocado, cereals, peanut and sunflower oil.

4. Vitamin F

Vitamin F together with vitamin D helps the assimilation of Ca and P. It is found in olive oil, flaxseed, nuts and sunflower.

5. Niacin (nicotinic acid)

This compound, vital for healthy bones, is involved in many biochemical processes and is found in peanuts, sunflower seeds, liver, turkey and chicken breast.

6. B vitamins

The source of these essential organic compounds is mutton kidney, brains and other by-products. They are also found in fresh eggs, natural cheeses, lobsters, oysters, crabs, bananas, and brewer’s yeast.

Introduction to the diet of mucopolysaccharides and collagen

Mucopolysaccharides (MP) are part of the intercellular substance of connective tissue. They are involved in the formation of the main moisturizing substrate of the articulation – the synovium. MPs are found in cartilage, bones, tendons of animals, birds, fish, and algae. Therefore, it is important to periodically eat aspic, jellied fish, rich broths, jellies. Kissels and fruit jellies should also be introduced into the diet. Collagen provides the elasticity of the ligamentous apparatus. It is found in fish of the salmon family, in meat (especially beef and turkey), in kelp.

Drinking regimen

In addition to a balanced diet, water is important for cartilage and bones. Recent scientific data refute the opinion that it is necessary to drink up to 2-3 liters per day. Listen to your body and drink when you are thirsty. But for the joints it is important to get at least 1 liter of pure water.

Foods that are harmful to the joints

If there are signs of joint disease, some products that have a particularly negative effect on the musculoskeletal system should be excluded from the menu.

1. Legumes.
2. Smoked meats of any kind, marinades, dried salted fish.
3. Fatty foods.
4. Long shelf life cheeses.
5. Foods rich in phosphates – processed cheese, sausages, crab sticks, condensed milk, almost all types of ice cream.
6. Sources of oxalic acid – spinach, turnip, sorrel, radish
7. Carbonated drinks.
8. Purine sources – lentils, beans, organ meats, fatty pork, chocolate
9. Trans fats – fast food, commercial baked goods, hard margarines
10. Large doses of alcohol.
11. Sources of solanine, which disrupts the function of certain enzymes in muscle tissues – tomatoes, black pepper
12. Foods containing preservatives – salt, sugar, nitrites, nitrates, sulfur dioxide, etc.

Products important for joints

1. Products containing mucopolysaccharides – seafood, gelatin, jelly, strong fish soup, aspic, fruit and berry jelly, natural marmalade.
2. Products containing iron – tongue, liver, offal
3. Vitamin D products – egg yolk, fish liver, butter
4. Dried fruits – dried apricots and prunes especially (only not treated with sulphur)
5. Calcium-containing products – milk, cheese, cottage cheese
6. Products containing polyunsaturated fatty acids – mackerel, salted herring, salmon, trout.
7. Sources of vitamin C – blackcurrant, rosehip, kiwi and citrus fruits.
8. Raw fruits and vegetables should make up at least half of the daily ration.
9. Doctors single out watermelon separately. Watermelon juice is an excellent orderly of the body, as it naturally removes unnecessary salts.
10. Foods containing fibre, i.e. dietary fiber – whole grains of rye, wheat, bran, brown pasta, oatmeal, broccoli
11. Pineapple – Fresh pineapple contains the enzyme bromelain, which reduces inflammation.
12. Cherry, strawberry, blueberry – berry containing anthocyanins (substances with anti-inflammatory action)

Joint Nutrition Supplements

Nutritional supplements are now widely advertised. But they should be appointed only by specialists. Each supplement has certain indications and contraindications, so the doctor recommends them, taking into account the nature of the process, the age of the patient, his complaints and the data of an objective examination. The appointment of nutritional supplements is justified only in complex treatment, in this case it helps to improve tissue nutrition, reduce inflammation and accelerate regeneration.