May is National Arthritis Awareness Month. According to The Arthritis Foundation, arthritis affects more than 50 million Americans, making it the leading cause of disability in our country. Although there is no cure, medication, physical therapy, and in certain cases surgery can all help reduce the discomfort associated with the condition.
There are also a number of health supplements that are science backed that can help relieve your joint pain. Below are seven of the top tips from the experts. As always, consult a trusted healthcare professional before adding a new supplement to your routine. Read on to learn about the best joint pain supplements and other ways to support your joints. Consider cutting these 20 foods that can make arthritis worse from your diet.
“The most popular compound for joint pain relief is glucosamine, which is also the best-studied arthritis compound,” he says Louis Malinow, MD, ASH Certified Hypertension Specialist and member of the Medical Advisory Board of Persona Nutrition, a personalized vitamin program.
“Glucosamine, which is often used with chondroitin, are both compounds found in cartilage. It is degeneration and cartilage loss that are the defining characteristics of arthritis and that cause inflammation. Inflammatory properties,” says Malinow, referring to the MOVES- Study 2016.
“Another study has shown that cartilage thickness is preserved in the knee,” he continues, adding that there are two forms of glucosamine (sulfate and hydrochloride). Researchers prefer glucosamine sulfate at a dose of approximately 1,500 milligrams daily.
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Coming from turmeric, a plant in the ginger family, curcumin is another popular, well-studied supplement for joint health. Curcumin is the compound that gives turmeric its distinctive yellow color, and the same properties that add to the color of curcumin also make it a powerful antioxidant.
“In numerous studies, people with joint stiffness and pain reported improved joint function, a decrease in pain, and an improvement in the ability to perform cardiovascular exercise while taking curcumin supplements,” the stock said Joel Totoro, RDand director of sports science at Thorne.
“Study data also shows that curcumin helps maintain a healthy balance of cytokines, the substances that regulate the body’s inflammatory response,” he says, adding that curcumin has also been shown to reduce pain after exercise. Malinow notes that some studies even show that curcumin is as effective as ibuprofen in treating osteoarthritis.
When choosing a supplement to buy, keep the following in mind: “Since common curcumin is not well absorbed, look for a curcumin supplement that is bound to a lipid carrier, such as the curcumin ingredient in Meriva that has been shown to have one Up to 29 times higher absorption rate than regular curcumin. “Malinow adds that it is important to find a turmeric supplement that contains black pepper extract to increase the bioavailability of the curcumin.
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“Boswellia serrata, also known as Indian frankincense, is a gum made from Boswellia trees that are native to Africa, India and the Middle East. Boswellia extract has been used in Eastern medicine for many years and has enjoyed great popularity because of it.” Its beneficial anti-inflammatory properties are growing in popularity, “says Totoro.
“Boswellia has had a proven ability to maintain a healthy balance of the substances that control the body’s inflammatory response,” he continues, highlighting this last year’s review of Boswellia which indicated it was the body’s response to rigidity can effectively support. Range of motion and general joint function in people with long-term joint problems.
Oh, omega-3 fatty acids, how much we love you for your anti-inflammatory and heart-healthy superpowers. Liana Casusi, MD, a consultant to Oh So Spotless, reviews omega-3 fatty acids’ abilities:
“Omega-3 polyunsaturated fatty acids have a variety of functions at the cellular level. These include maintaining structure, transmitting signals, maintaining membrane fluidity, regulating blood pressure, and reducing inflammation,” she says, noting that Omega -3 Food sources are available are oily fish, flax seeds, pumpkin seeds and walnuts.
“A study of athletes found that three grams of omega-3 supplementation daily helped reduce the development and severity of arthritis. During exercise, our bodies are exposed to temporary inflammation that results in the release of chemical mediators known as reactive Called Oxygen Species (ROS), if it’s not regulated, it can cause tissue damage, “she explains. “Omega-3s have been shown to reduce the damage caused by these harmful substances by reducing inflammation of the joints and relieving pain, discomfort and swelling.”
Important to note: One possible side effect of omega-3 dietary supplements is a change in the platelet function of your blood, which can delay wound healing. “If you are taking anti-inflammatory drugs, have high blood pressure or have any other illness, it is important to speak to your doctor before taking this supplement,” emphasizes Dr. Casusi.
First, a brief overview of vitamin D: “Vitamin D is a hormone that maintains calcium homeostasis in the bones and regulates the immune system. It is synthesized in our skin with the help of UV radiation or solar radiation,” says Dr. Casusi.
“Vitamin D deficiency has been linked to rheumatoid arthritis. Studies have shown that subgroups of people with the disease have decreased levels of vitamin D, which is also related to the severity of the disease,” she explains therefore, those with low levels of vitamin D are more likely to develop arthritis and have severe swelling, joint pain, and stiffness.
When it comes to vitamin D supplements, they are generally recommended for people who do not get enough sun exposure or are unable to meet nutritional needs through food intake, such as the elderly and vegetarians, says Dr. Casusi and notes that too much vitamin D is present can lead to toxicity. Therefore, always follow the dosage prescribed by your doctor before taking the preparation.
Related: Surprising Side Effects of Taking Vitamin D Supplements, Science Says
Trista Best, MPH, RD, LDN, a nutritionist registered with Balance One, interferes with this vegetable, which is native to Asia and Europe: “Burdock is a plant that is found around the world and is used as a source of food or in the form of dietary supplements. It is rich in antioxidants and plant compounds, which have strong anti-inflammatory effects, “she says, referring to this study of burdock root tea in patients with osteoarthritis of the knees.
“Because of its anti-inflammatory nature, it is used to treat or relieve a wide variety of ailments in the body. Some of the most popular uses are gastrointestinal disorders, skin problems, and joint pain and swelling problems,” she added.
Colloquially known as MSM, there is evidence that joint pain is relieved with this naturally occurring compound used in complementary and alternative medicine. “This popular supplement can be taken alone or as part of a proprietary blend in some joint supplements. It is commonly taken alone to treat a variety of conditions. However, it is best known for its anti-inflammatory properties and role in making connective tissue.” , comments Best.
“Joint pain results from both problems, whether the direct cause is arthritis, joint degeneration, or chronic inflammation. This makes MSM an ideal addition to any joint health regime. MSM is a sulfur-containing compound, and the body needs sulfur to make a connection Tissue. In some forms of arthritis and joint degeneration conditions, connective tissues begin to wear down, making the condition and pain worse. This supplement can help block and even reverse this problem at the root cause. “
For more information, see The 40 Best Foods For Arthritis.