The joints of the human body are at the origin of its movements and its flexibility. It is important to take care of them, whether you are a sports person or a sedentary person. A diet rich in essential fatty acids and nutrients is a first avenue to explore to take care of the joints (there are others, of course). But when it is no longer sufficient, diet can be supported by supplements to care for and preserve the joints. So, what are the best food supplements for joints?
Joints what you need to know
Our body has more than two hundred bones connected to at least one other bone. These connections are made possible by the joints. They allow our limbs to move, to move… They guarantee us smooth and fluid movements. For some, they are also at the origin of the stability of our body. Joints are partly composed of cartilage: it is the cartilage that suffers from wear and tear or disease. With time or for various reasons, it degrades, loses thickness and causes annoying pain that is important to the friction of bones against each other.
To become aware of the importance of our joints, we must not wait for the pain to appear. Joint health is a guarantee of comfort, well-being and mobility. If wear and tear is inevitable, healthy lifestyle habits can help delay and slow it down. In addition, certain food supplements can help us preserve the health of our joints. Or, failing that, they can help relieve the pain that may occur.
If you feel joint pain or if your mobility is affected, it is preferable to consult a health professional who will be able to treat you. Self-medication is never recommended. These dietary supplements are intended to supplement the diet and any medical treatments, but not to replace them. The advice presented on this site is not intended to replace medical advice.
The best supplements for the joints
How to keep your joints from getting injured? There are many reasons to take care of your joints, while osteoarthritis and arthritis are among the most common symptoms. Food supplements can help you. Here is a non-exhaustive, but quite complete, list of the best food supplements for the joints. It includes omega-3 fatty acids, devil’s claw, curcumin and a few other natural substances known for their effects on joint health.
1. Vitamin D
Vitamin D is a vitamin that we naturally synthesize from the sun’s rays. However, in the latitudes of France, it is not possible to produce enough of it, especially in winter. Many people lack vitamin D without knowing it and supplementation can be a card to play. It can also help protect the joints, especially against rheumatoid arthritis, a very common autoimmune disease. Its preventive effects are considerable here.
Too much vitamin D supplementation can cause health problems. And it is not safe. It is therefore important to respect the usual dosages required and not to exceed the maximum doses authorized for supplementation.
2. MSM or methyl-sulfonyl-methane
MSM is a compound found in small quantities in certain foods such as fruits, seeds, vegetables, meat and algae. This term refers to methylsulfonylmethane. It is derived from the oxidation of a by-product of wood pulp. Although it comes from a natural raw material, it is still the result of a chemical process carried out in a laboratory. It is a natural remedy to relieve arthritis. And this, because of its sulfur content. It helps restore elasticity to joint cartilage. MSM contains organic sulfur, which is ideal for relieving joint pain related to osteoarthritis. Osteoarthritis is the most common joint disease of all. It is generally accompanied by a degeneration of the cartilage and the synovial membrane of the joint. With this disease, the cartilage becomes less thick, it cracks, and it eventually disappears. It then causes significant joint pain. In total, ten million people in France suffer from osteoarthritis.
MSM helps to reduce inflammation related to joint stiffness and swelling. It restores suppleness and flexibility to joints. According to trials, daily consumption of MSM can reduce osteoarthritis pain by nearly 80%. MSM can be combined with glucosamine and/or chondroitin to nourish and lubricate the joints.
3. Omega 3
Omega 3 fatty acids (or polyunsaturated fatty acids) are essential to the functioning of the body. Like other nutrients, they also have an anti-inflammatory effect, which is very useful for joint pain. Omega 3 can be used to relieve sensitive joints that are subject to chronic inflammation. Fish oil has been shown to have anti-inflammatory properties and to relieve the symptoms of rheumatoid arthritis. These polyunsaturated fatty acids help reduce the joint stiffness felt by sufferers.
Harpagophytum is an African plant, with a very interesting composition. It contains natural antioxidants (flavonoids), phenols and many vitamins, among other nutrients. This plant is often used in the treatment of osteoarthritis, in order to reduce the pain felt by those who suffer from it. The one that is also called “the devil’s claw” is very effective in treating the pain of this disease. It competes with a common anti-arthritic medication. Thus, harpagophytum acts on inflammations and contributes to reduce them. Its anti-inflammatory properties are as powerful as those of NSAIDs (non-steroidal anti-inflammatory drugs). The South African plant has a considerable analgesic effect. These virtues anti-pain were worth to him a very widespread use within the framework of treatments against the lumbar pains and the dyspepsia.
5. Glucosamine one of the best food supplements for the joints
Glucosamine is a substance produced by the body with glutamine, an amino acid, and glucose. This substance is essential for the maintenance of the joints and the cartilage that makes them up. It can be supplemented for people with joint pain or problems. It is often used to relieve the symptoms of mild to moderate osteoarthritis. In this context, it is necessary to seek the advice of a health professional. Medical follow-up is essential to treat osteoarthritis.
Clinical trials conducted to date show that glucosamine sulfate can slow the progression of osteoarthritis. Glucosamine is as effective as non-steroidal anti-inflammatory drugs. The latter tend to accelerate the progression of the disease. Researchers have found that glucosamine slows the progression of osteoarthritis and may also delay knee joint replacement for people with osteoarthritis.
Glucosamine is also effective in relieving pain caused by rheumatoid arthritis. Finally, this substance is used in the treatment of knee injuries in athletes. Glucosamine relieves pain and improves mobility in patients with cartilage injuries.
Curcumin is the major active ingredient in turmeric, a spice found in curry powder or on its own. Curcumin is a natural antioxidant that acts against inflammation and helps protect joints. This active substance has regenerative properties on the joints, especially in the case of an injury or accident. This known property of turmeric is related to the presence of curcumin in the composition of turmeric.
It is quite possible to take turmeric as a dietary supplement to take advantage of their concentration in curcuminoids. These particularly powerful antioxidants have many health benefits, especially for joints. Because of their effects on free radicals, curcuminoids can improve the flexibility of joints. And with it, their mobility. It contributes to the well-being of the joints and to their preservation.
7. Chondroitin one of the best food supplements for the joints
Chondroitin is one of the substances that make up cartilage: our body synthesizes it naturally. However, it can also be used as a dietary supplement. This natural substance contributes to the production and maintenance of cartilage tissue, which makes up the joints. This tissue has the task of ensuring the retention of water in the cartilage. Consequently, it also ensures the maintenance of the solidity, the flexibility and the elasticity of the articulations.
Several meta-analyses mention the effects of chondroitin on the relief of symptoms of mild to moderate osteoarthritis. It is used as a treatment to reduce the pain felt, but also to slow down the progression of the disease, as shown in a study published in 2010. In this respect, it has a considerable advantage over NSAIDs. NSAIDs most often tend to accelerate the progression of OA.
Chondroitin is often combined with glucosamine in this context and offers excellent results. In fact, glucosamine and chondroitin are combined in medical treatments against osteoarthritis. A combination of glucosamine hydrochloride and chondroitin sulfate relieves the symptoms of knee osteoarthritis. Studies have shown that these effects are observed in patients with moderate to severe pain. These two natural substances can also be combined with the MSM presented above.
Many speculations and hypotheses try to explain the mechanisms of action of collagen on our joints. This dietary supplement seems to promote the production of collagen by the body, as shown by several studies on this subject. It is known that collagen helps to relieve joint pain and stiffness, especially in the context of osteoarthritis. One study shows that collagen supplementation helps reduce joint pain in cases of osteoarthritis.
Other trials have been conducted on the effects of collagen on joint pain. Collagen has been shown to be highly effective in relieving joint pain (not related to osteoarthritis). It seems to be effective on the lower and upper limbs of the lumbar spine. Finally, this dietary supplement for the joints is safe and accessible. Do not hesitate to ask your doctor for advice.
Copper is an essential nutrient, which is involved almost everywhere in our body. This trace element is necessary for the secretion of certain enzymes and for several chemical reactions. And among its various missions, is the communication between the neurons of the cerebral system. As such, copper plays a role in memory, mood, etc. But what is often overlooked is that it is also involved in the formation of collagen. Copper is therefore necessary for the formation of collagen. This protein is found in the skin, bones and connective tissues, including the joints. Thus, by allowing the production of collagen in the body, collagen. Collagen is essential for the health and flexibility of the skin, as well as the functioning of the joints.
10. Organic silicon
Silicon is a trace element that can be found in our bodies and in a wide variety of plant foods. It is not an essential nutrient, but it is important for maintaining good bone health and for the immune system. In particular, it helps fight against bone demineralization and binds calcium to the bones.
Here, we would like to talk about organic silicon, which is a form that is very well assimilated by the body. It is the form most present in our tissues, which means that it minimizes the risk of crystallization in the kidneys. Organic silicon is used to relieve joint, bone and skin disorders. Taken in addition to a balanced diet, organic silicon has a positive effect on patients suffering from osteoarthritis. It can be found in the form of a drinkable solution, capsules or gel. It is particularly recommended for people affected by joint or bone pathology (Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Institute of Medicine, National Academy Press, Washington, DC, 2001).
Before supplementing your diet with organic silicon, it is advisable to seek advice from your physician. Indeed, there are contraindications to the use of silicon.
The best food supplements for joints
Our joints must be preserved and cared for through a healthy lifestyle. Regular physical activity, a healthy diet and careful supplementation are essential to maintain optimal joint health! And these few dietary supplements for joints will help you do just that.