Ease Aching Joints
WebMD Feature from "Natural Health" Magazine
By Ben Kallen
It may start as morning stiffness, but it eventually becomes a dull ache
that grows more severe over time. That’s how Jason Theodosakis, M.D., describes
arthritis—the catchall term for conditions involving joint damage and the
complaint of nearly 46 million Americans who suffer from it. Prevent joint
decline Osteoarthritis, the most common kind of joint disease, is the
degeneration of a joint due to aging, acute or chronic trauma, certain
metabolic conditions, or about 20 other conditions. By the time you begin to
feel symptoms, you may have had the problem for years, says Theodosakis,
assistant professor at the University of Arizona College of Medicine in Tuscon,
and author of The Arthritis Cure (St. Martin’s, 2003). The following
supplements can help stave off joint erosion or slow its progression, and help
prevent joint strains and injuries. (Dosage amounts are those recommended by
Theodosakis based on the latest clinical research.)
BEST PICKS: TOP SUPPLEMENTS FOR JOINT PAIN
Hyaluronic Acid (HA)
The joints need to stay lubricated, and HA, a component in joint fluid, can
help. As a prescription treatment for arthritis, it’s sometimes injected
directly into the joint cavity. Taken in supplement form, it can strengthen the
environment around your cartilage and and prompt certain cells to produce more
HA fluid on their own.
Buying guide: Look for products containing the formulation known as
Hyal-Joint (see hyal-joint.com), such as Country Life Hyal-Joint Hyaluronic
Acid Complex.
Dosage: 40 to 80 mg daily.
Need to know: HA is usually derived from chicken cartilage, so if you’re
a vegetarian or allergic to poultry, you won’t be able to take it.
Vitamin D
It pays to prop up your vitamin D intake with a supplement, since low levels in
adults have been associated with osteoarthritis, heart disease, and other
immune diseases, says Theodosakis. According to long-term studies, the majority
of Americans are not getting enough vitamin D.
Buying guide: Try Vitamin D3 (the most potent form) by Nature Made or
Life Extension, brands that test for potency.
Dosage: The current recommended intake is 400 to 600 IU per day, with a
safe upper limit of 2,000 IU per day, but these guidelines are currently under
review. Some doctors say adults may benefit from a dosage of 1,000 to 5,000 IU
daily.
Need to know: Overdosing on vitamin D is rare, but can cause serious
health problems, such as kidney stones.
Glucosamine, Chondroitin Sulfate
Glucosamine is one of the building blocks of joint cartilage. Chondroitin
sulfate, which is said to work best with glucosamine, is a long chain molecule
in cartilage that helps keep it elastic. There’s some controversy as to how
effective glucosamine is in building cartilage and relieving pain, but there is
research that shows long-term use may improve cartilage structure, even if you
don’t notice symptom changes.
Buying guide: Rexall’s Osteo Bi-Flex or Nature Made’s Triple Flex, both
of which contain glucosamine and chondroitin.
Dosage:1,500 of glucosamine once daily, 800-1,200 milligrams daily. Be
patient: If you don’t notice any reduction in pain after three months, try
increasing your dosage by 1.5 to two times the suggested intake.
Need to know: If you’re a vegetarian or allergic to shellfish (used to
make most glucosamine), look for a vegetarian variety of a glucosamine-only
product. Chondrotin is always derived from animal products.
BEST PICKS: TOP SUPPLEMENTS FOR JOINT PAIN continued...
SAM-e
SAM-e (short for S-Adenosylmethionine) is a naturally occurring amino acid
derivative that regulates some of the body’s metabolic reactions. In joints it
appears to help build one component of cartilage. A University of California,
Irvine study found it was as effective as a nonsteroidal anti-inflammatory drug
at relieving osteoarthritis symptoms.
Buying guide: Look for a non-synthetic product, like Nature Made Mood
Plus SAM-e.
Dosage: 800 to 1,600 mg daily; always take SAM-e on an empty
stomach.
Need to know: SAM-e, also valued for its antidepressant properties, may
cause mood changes related to an increase in serotonin. Some doctors suggest
taking B-vitamins with SAM-e, since large doses can raise your levels of the
amino acid homocysteine, which might put you at risk of heart disease.
Avocado-Soy Unsaponifiables (ASU)
ASU is a natural extract of phytosterols from avocados and soybeans, which have
anti-inflammatory benefits. Several studies in Europe, where it has been
available since the 1980s, have found that ASU not only reduces joint
inflammation, it may also promote the repair of both cartilage and smooth bone
surfaces. ASU supplements may work better when taken with glucosamine and
chondroitin sulfate, according to a new study.
Dosage: 300 mg once a day.
Buying guide: Cosamin ASU, by Nutramax; Avosoy (developed by
Theodosakis; see drtheos.com).
Need to know: Don’t take ASU if you’re allergic to its food sources:
avocados or soy.
Originally published on April 1, 2008
~Krissy~
We are all in this together, by ourselves.
- Lily Tomlin
~I'm In pretty Good Shape
For the Shape I am in~
