Many of my clients come to me for an exercise routine to help them better deal with joint pain. It’s a common issue that becomes more of a problem with natural aging.
But adjusting your exercises will only solve so much of the issue.
Your joints will also need certain micronutrients to repair any damage. And that’s the case for sports injuries as well as arthritis pain.
But rather than just take the risk of picking up some snake oil being hyped up online, we want to give you some information we got from a nutritionist.
Apparently, there are some micronutrients that could provide anti-inflammatory benefits to improve your joint health.
Types Of Joint Supplements:
1 - Glucosamine Sulfate
Scientists have done a lot of research into glucosamine sulfate , and it’s often recommended to people who suffer from knee osteoarthritis.
The reason it’s important for joint health is that this sugary substance is part of the cartilage in your joints.
It’s an important factor that provides some cushioning and protects bones from rubbing against each other.
Many joint pain issues may be the result of some compromised cartilage, so it’s an important ingredient to look out for.
Glucosamine supplements may reduce pain in this manner, and some of them may help slow down osteoarthritis progression.
If you eat shellfish on a regular basis, or you make your own bone broth, then you’ll likely get a good dose of glucosamine sulfate.
But these aren’t all that common food sources, which is why glucosamine may be a better option.
You might also find supplements that contain glucosamine hydrochloride. The effect of glucosamine hydrochloride is very similar much similar with glucosamine sulfate, the only difference is that it’s a more pure form .
That also makes glucosamine hydrochloride considerably more expensive, which is probably why it’s not used that often for dealing of joint pain.
2 - Chondroitin Sulfate
Glucosamine and chondroitin are known to be a normal part of cartilage, and many people take these two together to battle knee osteoarthristis and other joint pain issues.
There have also been many studies conducted on how glucosamine and chondroitin sulfate interact together when it comes to joint function and overall joint health.
However, many people wrongly believe that chondroitin supplements may actually provide anti-inflammatory effects on joints that already have been compromised through injury or disease.
Similar to glucosamine sulfate, chondroitin is an important building block of cartilage.
Anyone that suffers from arthritis will end up with cartilage that breaks down or tears too easily, ultimately leading to cartilage loss. This leaves bones exposed in a way where they might directly rub against each other, which is what causes the pain.
Researchers believe that chondroitin is what provides the rubbery or elastic effect that is needed in cartilage, thus the claims of many chondroitin supplements.
“In addition, chondroitin sulfate may also help slow the breakdown of cartilage and help restore cartilage growth to better cushion the joints.”
- Thomas Hyde, Chiropractor
That would explain why studies have shown an improvement in the quality of the cartilage after going through a trial period.
3 - Fish Oil/Omega 3 Fatty Acids
I remember being forced a spoon of fish oil every morning before I went to school.
And it turned me off it once I became an adult. But I now understand how important fish oil supplements might be for my health, especially in my joint health.
What was new to me is that research has shown that it may help with joint pain management as well.
Scientists have tested out doses of 1 to 3 grams per day to see how it might impact joint stiffness, pain, and other related issues.
The results have been positive .
First of all, it was found that omega 3 may have an anti-inflammatory effect from the docosahexaenoic acid and eicosapentaenoic acid content.
And this effect may be noticeable in your stomach as well as other parts of your body like joints.
Patients reported less stiffness and swelling during trial periods. And because it also may help improve blood flow during exercise, it may reduce swelling from physical activity as well.
The good news is that you won’t have to try and swallow raw fish oil anymore. There are plenty of supplements available in capsules, and I have a recommendation further down on this page.
Related Article: Best Omega 3 Supplements
4 - Gamma Linolenic Acid (GLA)
Some of the more severe joint and knee pain issues I’ve witnessed are from arthritis. But even if you don’t have joint problems that are that severe, you may want to look at what the medical industry recommends for patients suffering from arthritis pain.
Our dietitian pointed out a few studies to us that have involved patients taking borage seed oil.
“Borage seed oil is a nutritional supplement which is rich in essential fatty acids that can regulate the body’s immune system and fight joint inflammation.”
This oil is full of fatty acids. But unlike fish oil, it’s more heavily focused on an Omega-6 fatty acid called gamma-linolenic acid (GLA) .
Your body should be able to process enough GLA under normal circumstances. But some dietary issues and natural aging could interfere with this process, which could impact your joint health.
The reason your body has to be able to efficiently process GLA is that it may play a role in maintaining cell structures.
Just keep in mind that some people may develop side effects like stomach cramps and rashes. If you tend to have
5 - Methylsulfonylmethane (MSM)
Methylsulfonylmethane is also one of the best joint supplements you can find. Nope, I have no idea how to pronounce this stuff, but my dietitian has said I’ll get away with just calling it MSM.
There have been several studies that involved human testing in assessing how a strong dose of MSM would impact back, knee, and hip joint pain.
Most tests were conducted on patients with severe issues, but I know of several performance athletes who use MSM as well to reduce swelling during high-intensity training phases.
And for bodybuilders that could make this an important ingredient.
Scientists believe that it may be one of the more potent ways to reduce inflammation, which is why you should be able to find it in quite a few joint supplements.
Side effects also seem to be very limited, especially at the lower doses that would be common in supplements.
6 - Curcumin
Curcumin is the main active substance that makes turmeric such a potential miracle spice. If you like Indian food and curries, then you’ve probably experienced this spice on a few occasions.
It has a yellow color, and it’s not an overly hot spice.
Many people take turmeric supplements because science has shown that it may have positive effects on your stomach, digestion, and metabolism.
The thermogenic effects seem to be particularly interesting for the weight loss industry, as it may help to burn off a few extra calories per day.
It has also been extensively tested for helping with joint pain relief in people who suffer from rheumatoid arthritis.
The results have been positive with large numbers of patients in several studies reporting significantly less swelling, tenderness, and improved knee joint function.
If you like Indian cooking, then make sure you try to add some turmeric extracts or supplement to your diet to benefit from the anti-inflammatory effects.
Just be careful not to add too much or you might experience gastrointestinal side effects such as constipation, diarrhea, nausea, and vomiting.
7 - Capsaicin
This is the substance that gives chili peppers their hot flavor. But don’t worry, I’m not suggesting that you burn your mouth with a plate of hot chilies every day.
But research does seem to support that capsaicin may help with joint pain relief in a surprisingly direct way.
Scientists believe it’s not so much an anti-inflammatory but rather works by making muscles and joints less sensitive to pain.
Apparently, this is an effect that may need to build up over time. That’s why many experts recommend that you take a small dose per day, to gradually build up the effect on nerve endings
How Do We Recommend You Deal With Joint Pain?
Now, you could head to a health food store and mix up the above ingredients.
But getting the right amounts might not be that easy, which is why we went looking for the best joint supplements that may help improve joint pains.
Most experts that we talked to said that the most important ingredients to look out for would possibly be glucosamine and chondroitin.
One supplement that was repeatedly recommended is Nuzena Joint Support+.
Check out our full Nuzena Joint Support review.
This combination supplement seems to have the right strength of glucosamine, chondroitin, and curcumin per day, all based on scientific studies.
I personally take it regularly to deal with some knee pain I get on intensive leg workouts.
Order yours today and let us know how much of a difference it makes in your life.
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