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

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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


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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.