Every third or fifth person on the planet suffers from chronic pain in the joints of the upper and lower extremities. In most cases, it is caused by osteoarthritis (the most common type of arthritis). But according to scientific research, there exist nine food products (nutrients) that can help to decrease such pains.
1. Turmeric is one of the most popular substances in treating joints. Thanks to curcumin in its composition, it has an anti-inflammatory and analgesic effect that relieves the symptoms of joint pain caused by osteoarthritis. Turmeric is usually taken at 500 mg [1] two to four times a day.
2. Fish oil contains omega-3 fatty acids and docosahexaenoic with eicosapentaenoic acids. This product has anti-inflammatory properties and reduces joint pain in people with rheumatoid arthritis.
Typical fish oil dosages range from 300 to 1000 mg per day.
3. Glucosamine is a natural component of cartilage. It prevents bone friction, thereby preventing inflammation and pain. Thanks to glucosamine, the destruction of cartilage in arthritis is also prevented.
Glucosamine can be found in many supplements designed to treat joint pain. It is one of the most studied compounds in osteoarthritis.
Two types of glucosamine are used in supplements: glucosamine sulfate and glucosamine hydrochloride.
Many researchers have found that glucosamine hydrochloride does little to reduce joint pain. At the same time, glucosamine sulfate appears to reduce pain symptoms very well and, if taken long-term, may even halt the progression of osteoarthritis.
Glucosamine sulfate is usually recommended to be taken once a day at a dosage of 1500 mg. (In indigestion, the intake is divided into three times 500 mg).
4. Chondroitin, like glucosamine, is an element that is necessary for building cartilage. Also, it helps prevent cartilage destruction caused by osteoarthritis.
Laboratory tests have shown that chondroitin helps reduce joint pain in people with osteoarthritis and reduce joint stiffness. Long-term use of chondroitin sulfate (up to 2 years) may also slow the progression of osteoarthritis. Very often, chondroitin is combined with glucosamine in joint supplements. But it has not yet been proven whether it is better to take them in combination or separately.
Typical Chondroitin dosages range from 400 to 800 mg two to three times a day.
5. SAMe or S-adenosyl-L-methionine is a supplement often used to reduce the symptoms of osteoarthritis. But SAMe can also be produced in the body with the help of the liver from an amino acid called methionine. Sometimes the quantity of such "natural" methionine may not be enough for the body to cover all of its needs since methionine performs several functions, including building and repairing cartilage.
The dosage of SAMe is usually 200 - 400 mg three times a day.
6. Boswellia (Indian frankincense) can also help with pain caused by arthritis. Clinical trials have shown that Boswellia's acids have anti-inflammatory effects and sufficiently reduce joint pain.
Usually, Boswellia is taken at a dosage of 100 - 333 mg one to three times a day.
7. Avocado-soybean unsaponifiable (SNF) is an extract made from avocado and soybean oils. It helps regenerate cartilage and prevent its breakdown. This extract also can reduce pain symptoms in people with osteoarthritis.
The typical dosage is 300 mg per day.
8. Devil's Claw.
Devil's Claw (also called Harpagophytum) contains an anti-inflammatory chemical called Harpagoside.
Some studies have shown that taking Devil's Claw can help with joint pain from osteoarthritis. However, there is not much research on this supplement.
Most studies involving Devil's Claw have used dosages of 600 to 800 mg three times a day.
9. Methylsulfonylmethane (MSM is an organosulfur compound) is another common ingredient in supplements that help relieve joint pain.
Typical dosages of MSM range from 1,500 to 6,000 mg per day, divided into two doses.
The information provided is of a general educational nature. Consult a doctor to choose the optimal supplements for joint treatment. And remember that when supplements contain a long list of ingredients, it does not mean that such products are better than those with several ingredients only. In some cases, the added ingredients have no proven benefits for joint health.
[1] When taking any medications, you should consult a doctor to determine the appropriate dosage in each case
