Aug 23, 2011
You notice it with small things at first—your knees creak when going up stairs. Your shoulders bother you when serving on the tennis court. Given the thousands of ways we use our joints—and depend on them—in our daily life, it’s in our best interest to keep them healthy. The good news, though, is that maintaining long-term joint health can become a simple part of your daily nutritional regimen.
In addition to diet, joint supplements are a popular way to support and maintain cartilage and improve overall joint flexibility and mobility. Three of the most popular joint health supplements for long-term joint health include Glucosamine, Chondroitin and MSM, or methylsulfonylmethane. These supplements are sold individually, in paired combinations, or even with all three ingredients to promote joint comfort and provide long term continuation of joint health.
Glucosamine
is a sugar-like substance produced by the body and found mainly in cartilage. It plays an important role in the production, maintenance, and repair of cartilage--which is the white, smooth, rubber-like padding that covers the ends of bones and prevents them from rubbing against each other as we move... Glucosamine helps to maintain the structural integrity of joints by stimulating the production of glycosaminoglycans and proteoglycans, which are two essential building blocks of cartilage. Therefore, glucosamine is an essential component for maintaining healthy joints. One study showed glucosamine improved knee function when compared to baseline (prior to treatment).1
Chondroitin is a naturally occurring nutrient found in the connective tissues, which lubricates and cushions your joints. Chondroitin is thought to promote water retention in the sac-like spaces between the joints filled with synovial fluid. One meta-analysis showed a statistically significant improvement in joint function in those taking chondroitin sulfate versus placebo.2
MSM, or methylsulfonylmethane, is a source of inorganic sulfur for joint cartilage. Because sulfur is essential for the formation of connective tissue, MSM has been studied for its use in supporting joint comfort.
Glucosamine, chondroitin and MSM are key ingredients for supporting long-term joint health. Each has been studied individually or tested in combination in multiple clinical trials. For optimal effectiveness, 1500 mg/day of glucosamine, 800 - 1200 mg/day of chondrotin sulfate and at least 750 mg of MSM daily is recommended.
1 Svetlova MS, Ignate’ev VK. “Experience with glucosamine hydrochloride in the treatment of patients with osteoarthritis [ Russian]. Ter Arkh Vol. 77 (2005): 64-67 Print.
2 Leeb, BF, Schweitzer H, et al. “A meta-analysis of chondroitin sulfate on the treatment of osteoarthritis.” JAMA Vol. 283 (2000): 1469-75 Print.