Joints play an important role in our physical activities, from the simple bending down to pick up something to the routine (rigorous) exercises we perform to keep ourselves fit. It is the prerequisite to lead a normal, dignified life. Joints should function like a well-oiled machinery. However, these days, thanks to the sedentary lifestyles and lack of time, joints start to "rust" even during the middle ages, and give us unwanted, unwelcome joint pains.
Sometimes, we don't receive the necessary nutrients from our foods that help our joints and cartilages function smoothly. Taking supplements are a good way to provide your body these much-needed nutrients. The following supplements will help you keep your joints hale and healthy.
1. Glucosamine
- Facts: Glucosamine, a forerunner in the synthesis of glycosylated protein and lipids, is an amino sugar. It is naturally present in the body and helps with the formation and repair of cartilages. As we age, there is more cartilage wear and tear, and supplemental glucosamine will help us prevent cartilage degeneration, thereby delaying arthritic advancement.
- Sources: Natural sources of glucosamine are shells of shellfish, fungi like Aspergillus niger, and bones and bone marrow of animals. It can also be artificially prepared by hydrolyzing chitin with concentrated hydrochloric acid.
- Recommended Dosage: 1500 mg per day.
- Side Effects: When the dosage exceeds this, mild adverse effects such as stomach upsets, constipation, diarrhea, headache, or rashes are seen. In preliminary studies, researchers point out that beyond the recommended dosage, glucosamine may damage the pancreatic cells, resulting in the development of diabetes.
2. Chondroitin sulphate
- Facts: This is an important building block of cartilage and generates electrostatic repulsion that gives the cartilage the flexibility to bounce back when compressed. Deficiency of chondroitin in the cartilage is the harbinger of the development of osteoarthritis. Supplemental chondroitin along with glucosamine is effective in treating osteoarthritis. Chondroitin sulphate also has anti-inflammatory properties. Apart from this, it stimulates the synthesis of proteoglycans and reduces the damage to the cartilage matrix.
- Sources: Chondroitin is made from the extracts of cartilaginous cow tissues (trachea) and pig tissues (ear and nose). The cartilage from shark, other fish, and birds are also used.
- Recommended Dosage: 800 to 1200 mg per day.
- Side Effects: Clinical studies have not identified any significant side effects on overdoses of chondroitin sulfate. Therefore, it is considered safe for long-term usage.
3. Methylsulfonylmethane (MSM)
- Facts: This is a naturally-occurring organic sulphur that has shown beneficial effects in arthritis. However, it gets destroyed during food processing, and supplementation becomes necessary. According to a review of two randomized trials with MSM by S. Brien, P. Prescott, N. Bashir, H. Lewith, and G. Lewith, significant improvement of osteoarthritic knee pain was reported by the treatment groups.
- Sources: MSM is present in some primitive plants and in small amounts in many foods and beverages. Sulphur is available in onions, garlic, nuts, seeds, milk, and eggs.
- Recommended Dosage: Fixed recommended dosage of MSM is not available. Consult your physician.
- Side Effects: No serious side effects were reported in the published clinical trials; however, no peer-reviewed data on the effects of its long-term use in humans are available.
Restrictive movements of the joint destroy the very purpose why joints are present. It kills the human spirit of feeling free. Induce some freedom into those joints by supplementing your food with adequate amount of these joint-friendly nutrients.
