Vitamin complex to strengthen joints

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Vitamin complex to strengthen the joints: Complete leadership

Section 1: Fundamentals of joints of the joints

  1. 1 Anatomy and joint physiology:

    • Joint structure: Joints are the connection points of two or more bones that provide skeleton mobility. The main components of the joint include:
      • Joint cartilage: Smooth fabric covering the ends of the bones, reducing friction and providing shock absorption. Consists of chondrocytes surrounded by an extracellular matrix containing collagen and proteoglycans.
      • The joint capsule: Fibrous membrane surrounding the joint, providing stability and tightness. The internal lining of the capsule is a synovial membrane.
      • Synovial membrane: It produces a synovial fluid that lubricates the joint, nourishes cartilage and removes metabolic products.
      • Blues: Durable strips of connective tissue connecting bones to each other, providing stability and limiting the range of movements.
      • Meniski (in the knee joint): Cartilage gaskets that improve the congruence of the articular surfaces and shock -absorbing blows.
    • Joint functions: Joints perform a number of important functions:
      • Ensuring mobility: Allow you to perform a variety of movements necessary for everyday activity.
      • Depreciation: Absorb strokes and reduce the load on the bones.
      • Stability: Support the structure of the skeleton and prevent dislocations.
      • Load transfer: Distribute the weight of the body between the bones.
    • Joint types: The joints are classified according to structure and functions:
      • Synovial joints: The most common type, characterized by the presence of a joint cavity filled with synovial fluid (for example, knee, hip, shoulder).
      • Cartilage joints: Combine the bones by means of cartilage fabric (for example, intervertebral discs).
      • Fibrous joints: Combine the bones by means of dense connective tissue (for example, the seams of the skull).

  2. 2 Factors affecting the health of the joints:

    • Age: With the age of the cartilage, the production of the synovial fluid decreases, the elasticity of the ligaments decreases. This leads to an increase in the risk of osteoarthritis.
    • Genetics: A hereditary predisposition can increase the risk of developing certain joint diseases, such as rheumatoid arthritis and osteoarthritis.
    • Injuries: Damage to the joints, such as stretching, dislocations and fractures, can lead to long -term problems, including osteoarthritis.
    • Overweight: Excess weight increases the load on the joints, especially the knee and hip, which accelerates the wear of the cartilage.
    • Repeating movements: Work or sport associated with repeating movements can lead to overload of the joints and the development of inflammation.
    • Inflammatory diseases: Rheumatoid arthritis, gout and other inflammatory diseases can damage joints and cause pain.
    • Lack of physical activity: Hypodynamia leads to weakening of the muscles that support the joints and the deterioration of blood supply to the cartilage.
    • Inal meals: The deficiency of the necessary nutrients, such as vitamins and minerals, can negatively affect the health of the joints.
    • Smoking: Smoking worsens the blood supply to the joints and slows down the healing of tissues.
    • Environment: The influence of toxins and pollution can contribute to the development of inflammatory processes in the joints.

  3. 3 Common joint diseases:

    • Osteoarthritis (OA): The most common joint disease, characterized by degeneration of cartilage. Symptoms include pain, stiffness, crunch in the joints and limitation of mobility.
    • Rheumatoid arthritis (RA): Autoimmune disease that affects the joints and causes inflammation, pain, edema and deformation. Other organs can also hit.
    • Gout: The disease caused by the deposition of uric acid crystals in the joints, causing acute attacks of pain, redness and edema.
    • Bursit: Inflammation of the synovial bag (brush) filled with liquid, which softens friction between bones, muscles and tendons.
    • Tendinitis: Inflammation of the tendon connecting the muscle to the bone.
    • Stretches and dislocations: Injuries of ligaments and joints caused by excessive stretching or rupture.
    • Channel channel syndrome: Compression of the median nerve in the carpal canal, causing pain, numbness and weakness in the brush.
    • Volchanka: Autoimmune disease that can affect joints, skin, kidneys and other organs.
    • Scleroderma: A rare autoimmune disease characterized by thickening and hardening of the skin and internal organs, including joints.

Section 2: Vitamins and minerals for joints: Scientific review

  1. 1 Vitamin D:

    • The role in the health of the joints: Vitamin D plays an important role in maintaining the health of bones and joints. It contributes to the absorption of calcium necessary for the construction and strengthening of bone tissue. Vitamin D deficiency can lead to weakening of bones and increasing the risk of osteoporosis, which, in turn, can negatively affect the health of the joints. Vitamin D also has anti -inflammatory properties and can reduce pain and inflammation in the joints.
    • Scientific research: Studies have shown that the low level of vitamin D is associated with an increased risk of osteoarthritis and the worsening of its symptoms. Vitamin D additives can improve the condition of patients with osteoarthritis and reduce pain.
    • Recommended dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose that the doctor must determine.
    • Sources of vitamin D: The main sources of vitamin D include:
      • Sunlight: The skin produces vitamin D under the influence of ultraviolet rays.
      • Food products: Bold fish (salmon, tuna, mackerel), egg yolks, enriched dairy products.
      • Supplements: Vitamin D3 (cholecalciferol) is the most effective form of additive.
    • Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. It is important to observe the recommended dosage and consult a doctor before taking additives.

  2. 2 Vitamin C (ascorbic acid):

    • The role in the health of the joints: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, the main protein that makes up the cartilage, ligaments and tendons. Vitamin C helps to strengthen connective tissue and improve its elasticity. In addition, it has anti -inflammatory properties and can reduce pain and inflammation in the joints.
    • Scientific research: Studies have shown that vitamin C can slow down the progression of osteoarthritis and reduce the risk of gout. It can also improve healing after joint injuries.
    • Recommended dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. Smokers and people subject to stress may require a higher dose.
    • Sources of vitamin C: The main sources of vitamin C include:
      • Fruits: Citrus fruits (oranges, lemons, grapefruit), kiwi, strawberries, black currants.
      • Vegetables: Pepper (especially red and yellow), broccoli, spinach, Brussels cabbage.
      • Supplements: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate and calcium ascorbate.
    • Cautions: When taking high doses of vitamin C (more than 2000 mg per day), side effects can occur, such as diarrhea, nausea and abdominal pain. It is important to observe the recommended dosage and consult a doctor before taking additives.

  3. 3 Vitamin E (Tokoferol):

    • The role in the health of the joints: Vitamin E is another powerful antioxidant that protects the cells from damage by free radicals. It can help reduce inflammation in the joints and relieve pain. Vitamin E also helps to improve blood circulation and nutrition of joint tissue.
    • Scientific research: Studies have shown that vitamin E can reduce pain and stiffness in patients with osteoarthritis. He can also help protect the cartilage from further damage.
    • Recommended dosage: The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU).
    • Sources of vitamin E: The main sources of vitamin E include:
      • Vegetable oils: Sunflower, olive, corn, soybean.
      • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
      • Green sheet vegetables: Spinach, broccoli.
      • Supplements: Vitamin E is available in various forms, including alpha-tocopherol and mixed tocopherols.
    • Cautions: When taking high doses of vitamin E (more than 1000 mg per day), side effects can occur, such as an increased risk of bleeding. It is important to observe the recommended dosage and consult a doctor before taking additives, especially if you take anticoagulants.

  4. 4 Vitamin K:

    • The role in the health of the joints: Vitamin K plays an important role in blood coagulation and maintaining bone health. It is necessary to activate osteocalcin, protein, which is involved in the formation of bone tissue. Vitamin K deficiency can lead to weakening of bones and an increase in the risk of osteoporosis, which can negatively affect the health of the joints.
    • Scientific research: Studies have shown that vitamin K can improve bone density and reduce the risk of fractures. It can also help reduce pain and inflammation in the joints.
    • Recommended dosage: The recommended daily dose of vitamin K for adults is 90-120 μg.
    • Sources of vitamin K: The main sources of vitamin K include:
      • Green sheet vegetables: Spinach, broccoli, cabbage, salad.
      • Vegetable oils: Soyevo, olive.
      • Some fruits: Avocado, kiwi.
      • Supplements: Vitamin K is available in two main forms: vitamin K1 (phyllokhinon) and vitamin K2 (menachinon).
    • Cautions: Vitamin K can interact with some drugs such as anticoagulants. It is important to consult a doctor before taking additives, especially if you take these medicines.

  5. 5 B vitamins B:

    • The role in the health of the joints: B vitamins play an important role in maintaining the health of the nervous system, energy metabolism and the formation of red blood cells. Some vitamins of group B, such as vitamin B12, B6 and folic acid, can be useful for joint health.
    • Vitamin B12: It is necessary to maintain the health of nerve cells and the formation of red blood cells. Vitamin B12 deficiency can lead to neurological problems that can manifest itself in pain and numbness in the joints.
    • Vitamin B6: Participates in the metabolism of proteins, carbohydrates and fats. It is also necessary for the synthesis of neurotransmitters that regulate pain and inflammation.
    • Folic acid: It is necessary for the growth and division of cells. It can also help reduce joint inflammation.
    • Scientific research: Studies have shown that the deficiency of B vitamins can be associated with an increased risk of developing joint diseases. B vitamins Adders can improve the condition of patients with rheumatoid arthritis and other inflammatory joint diseases.
    • Recommended dosage: The recommended daily dose of B vitamins varies depending on the specific vitamin. It is important to get a sufficient amount of group B vitamins from food or additives.
    • Sources of B vitamins B: The main sources of group B vitamins include:
      • Meat: Beef, pork, bird.
      • Fish: Salmon, tuna.
      • Eggs.
      • Dairy products.
      • Green sheet vegetables: Spinach, broccoli.
      • Whole grain products.
      • Legumes.
      • Supplements: B vitamins are available in various forms, including group B vitamins and individual vitamins.
    • Cautions: When taking high doses of group B vitamins, side effects can occur, such as nausea, vomiting and diarrhea. It is important to observe the recommended dosage and consult a doctor before taking additives.

  6. 6 Calcium:

    • The role in the health of the joints: Calcium is the main mineral necessary for building and maintaining bone health. It also plays an important role in muscle contraction, transmitting nerve impulses and blood coagulation. Calcium deficiency can lead to weakening of bones and increasing the risk of osteoporosis, which can negatively affect the health of the joints.
    • Scientific research: Studies have shown that sufficient calcium consumption can improve bone density and reduce the risk of fractures. It can also help reduce pain and inflammation in the joints.
    • Recommended dosage: The recommended daily dose of calcium for adults is 1000-1200 mg.
    • Calcium sources: The main sources of calcium include:
      • Dairy products: Moloko, yogurt, cheese.
      • Green sheet vegetables: Spinach, broccoli, cabbage.
      • Enriched products: Enriched juices, cereals.
      • Supplements: Calcium is available in various forms, including calcium carbonate and calcium citrate.
    • Cautions: When taking high doses of calcium (more than 2500 mg per day), side effects can occur, such as constipation, nausea and increased risk of kidney stones. It is important to observe the recommended dosage and consult a doctor before taking additives.

  7. 7 Magnesium:

    • The role in the health of the joints: Magnesium plays an important role in maintaining the health of bones, muscles and nervous system. It is involved in more than 300 enzymatic reactions in the body, including the metabolism of calcium and vitamin D. Magnesium deficiency can lead to weakening of bones and increasing the risk of osteoporosis, as well as muscle spasms and pains.
    • Scientific research: Studies have shown that sufficient magnesium consumption can improve bone density and reduce the risk of fractures. It can also help reduce pain and inflammation in the joints.
    • Recommended dosage: The recommended daily dose of magnesium for adults is 310-420 mg.
    • Sources of magnesium: The main sources of magnesium include:
      • Green sheet vegetables: Spinach, broccoli.
      • Nuts and seeds: Almonds, pumpkin seeds.
      • Legumes: Black beans, beans.
      • Whole grain products.
      • Supplements: Magnesium is available in various forms, including magnesium oxide, magnesium citrate and magnesium glycine.
    • Cautions: When taking high doses of magnesium, side effects can occur, such as diarrhea, nausea and abdominal pain. It is important to observe the recommended dosage and consult a doctor before taking additives.

  8. 8 Zinc:

    • The role in the health of the joints: Zinc plays an important role in maintaining the health of the immune system, wound healing and DNA synthesis. It is also necessary for the formation of collagen, the main protein that makes up the cartilage, ligaments and tendons. Zinc deficiency can lead to a weakening of the immune system and slowing down the healing of wounds, which can negatively affect the health of the joints.
    • Scientific research: Studies have shown that zinc can help reduce inflammation in the joints and relieve pain in patients with rheumatoid arthritis. It can also improve healing after joint injuries.
    • Recommended dosage: The recommended daily zinc dose for adults is 8-11 mg.
    • Sources of zinc: The main sources of zinc include:
      • Meat: Beef, pork, bird.
      • Seafood: Oysters, crabs.
      • Nuts and seeds: Pumpkin seeds, cashew.
      • Whole grain products.
      • Supplements: Zinc is available in various forms, including zinc citrate, zinc gluconate and zinc picoline.
    • Cautions: When taking high doses of zinc (more than 40 mg per day), side effects can occur, such as nausea, vomiting and diarrhea. It is important to observe the recommended dosage and consult a doctor before taking additives.

  9. 9 Selenium:

    • The role in the health of the joints: Selenium is an important trace element that acts as an antioxidant and protects the cells from damage by free radicals. It is also necessary to maintain the health of the immune system and thyroid gland. Selena deficiency can lead to a weakening of the immune system and an increase in the risk of developing inflammatory diseases, including arthritis.
    • Scientific research: Studies have shown that selenium can help reduce inflammation in the joints and relieve pain in patients with rheumatoid arthritis. It can also improve the function of the thyroid gland, which plays an important role in the regulation of metabolism and inflammation.
    • Recommended dosage: The recommended daily dose of selenium for adults is 55 μg.
    • Sources of Selena: The main sources of Selena include:
      • Brazilian nuts.
      • Seafood: Tunnel, fever.
      • Meat: Beef, bird.
      • Whole grain products.
      • Supplements: Selenium is available in various forms, including selenometionine and sodium selenite.
    • Cautions: When taking high doses of selenium (more than 400 μg per day), side effects can occur, such as nausea, vomiting, diarrhea and hair loss. It is important to observe the recommended dosage and consult a doctor before taking additives.

Section 3: Other beneficial substances for joints

  1. 1 Glucosamine and chondroitin:

    • The role in the health of the joints: Glucosamine and chondroitin are natural cartilage components. Glucosamine helps to build and restore cartilaginous tissue, and chondroitin helps to keep water in cartilage, ensuring its elasticity and depreciation properties.
    • Scientific research: Studies have shown that glucosamine and chondroitin can reduce pain and inflammation in patients with osteoarthritis. They can also help slow down the progression of the disease. However, the research results are contradictory, and the effectiveness of these additives can vary depending on the person.
    • Recommended dosage: The recommended dosage of glucosamine is 1,500 mg per day, and chondroitin – 1200 mg per day.
    • Sources: Glucosamine and chondroitin are available in the form of additives. Glucosamine is usually obtained from shells of mollusks, and chondroitin from cartilage animals.
    • Cautions: Glucosamine can interact with some drugs such as anticoagulants. Chondroitin can cause side effects, such as stomach disorder. It is important to consult a doctor before taking these additives.

  2. 2 Collagen:

    • The role in the health of the joints: Collagen is the main structural protein that make up the cartilage, ligaments and tendons. It provides strength and elasticity of connective tissue.
    • Scientific research: Studies have shown that taking collagen additives can improve the condition of patients with osteoarthritis, reduce pain and improve joint mobility. He can also help restore cartilage fabric.
    • Recommended dosage: The recommended collagen dosage varies depending on the type of collagen and the additive manufacturer.
    • Sources: Collagen is available in the form of additives that are usually obtained from leather, bones and cartilage.
    • Cautions: Collagen is usually well tolerated, but some people may have side effects, such as stomach disorder. It is important to consult a doctor before taking additives.

  3. 3 Omega-3 fatty acids:

    • The role in the health of the joints: Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties. They can help reduce joint inflammation and relieve pain.
    • Scientific research: Studies have shown that taking the supplements of omega-3 fatty acids can improve the condition of patients with rheumatoid arthritis and other inflammatory joint diseases.
    • Recommended dosage: The recommended dosage of omega-3 fatty acids varies depending on the state of health and individual needs.
    • Sources: The main sources of omega-3 fatty acids include:
      • Fat fish: Salmon, tuna, smumbria, herring.
      • Flaxseed and linseed oil.
      • Walnuts.
      • Supplements: Fish oil, Croil oil.
    • Cautions: When taking high doses of Omega-3 fatty acids, side effects can occur, such as blood thinning and stomach disorder. It is important to consult a doctor before taking additives, especially if you take anticoagulants.

  4. 4 Kurkumin (from turmeric):

    • The role in the health of the joints: Kurkumin is an active ingredient in turmeric with powerful anti -inflammatory and antioxidant properties.
    • Scientific research: Studies have shown that curcumin can reduce pain and inflammation in patients with osteoarthritis and rheumatoid arthritis.
    • Recommended dosage: The recommended dosage of curcumin varies depending on the concentration of turmeric in addition. It is important to choose additives with high bioavailability.
    • Sources: Turmeric is available in the form of spices and additives.
    • Cautions: Kurkumin can interact with some drugs. It is important to consult a doctor before taking additives.

  5. 5 Hyaluronic acid:

    • The role in the health of the joints: Hyaluronic acid is a natural component of the synovial fluid that lubricates the joints and ensures their cushioning.
    • Scientific research: Studies have shown that hyaluronic acid injections in the joints can reduce pain and improve mobility in patients with osteoarthritis. The intake of hyaluronic acid in the form of additives can also be useful, although the effectiveness of the oral administration is less studied.
    • Recommended dosage: The recommended dosage of hyaluronic acid varies depending on the form of administration.
    • Sources: Hyaluronic acid is available in the form of injections, additives and cosmetics.
    • Cautions: Hyaluronic acid is usually well tolerated, but some people may have side effects, such as allergic reactions.

Section 4: Compilation of a vitamin complex to strengthen joints

  1. 1 Assessment of individual needs:

    • Age: The needs for vitamins and minerals change with age.
    • Health status: The presence of joint diseases, such as osteoarthritis or rheumatoid arthritis, may require adjustments to dosage.
    • Life: The level of physical activity, diet and the presence of bad habits (smoking, alcohol) affect the needs for nutrients.
    • Medication: Some drugs can interact with vitamins and minerals.
    • Nutrient deficiency: Assessment of deficiency based on blood tests or symptoms.

  2. 2 The principles of compiling a complex:

    • Synergetic effect: The choice of vitamins and minerals that enhance the action of each other. For example, vitamin D helps to absorb calcium.
    • Sufficient dosages: Providing sufficient dosages to achieve the therapeutic effect.
    • Safety: Avoiding an overdose and accounting of possible side effects.
    • Bioavailability: The choice of forms of vitamins and minerals with high bioavailability.
    • Individual approach: Adaptation of the complex to individual needs and health status.

  3. 3 An example of a complex to maintain joint health:

    • Vitamin D3: 2000-4000 IU per day (depending on the level in the blood).
    • Vitamin C: 500-1000 mg per day.
    • Vitamin E: 400 me per day.
    • Vitamin K2: 100-200 mcg per day.
    • Calcium: 1000-1200 mg per day (taking into account food from food).
    • Magnesium: 300-400 mg per day.
    • Zinc: 15-30 mg per day.
    • Selenium: 55-100 mcg per day.
    • Glucosamine and chondroitin: 1500 mg glucosamine and 1200 mg of chondroitin per day.
    • Omega-3 fatty acids: 1000-2000 mg EPA and DHA per day.

  4. 4 An example of a complex to alleviate the symptoms of osteoarthritis:

    • Vitamin D3: 2000-4000 IU per day (depending on the level in the blood).
    • Vitamin C: 1000 mg per day.
    • Glucosamine and chondroitin: 1500 mg glucosamine and 1200 mg of chondroitin per day.
    • Collagen: 10-20 g per day.
    • Curcumin: 500-1000 mg per day (with high bioavailability).
    • Omega-3 fatty acids: 2000-3000 mg EPA and DHA per day.
    • Hyaluronic acid: On the recommendation of a doctor (injections or oral intake).

  5. 5 Recommendations for taking vitamins and minerals:

    • Reception time: Some vitamins are better absorbed with food, others are on an empty stomach. For example, vitamin D is better absorbed with fats.
    • Dose separation: The division of the daily dose into several techniques can improve absorption and reduce the risk of side effects.
    • Regularity: It is important to take vitamins and minerals regularly to maintain their level in the body.
    • Efficiency control: Assessment of the effectiveness of the complex to improve symptoms and overall health.
    • Consultation with a doctor: Mandatory consultation with a doctor before taking any additives, especially if there are diseases or medication.

Section 5: The role of diet and lifestyle in joint health

  1. 1 Diet favorable for the joints:

    • Anti -inflammatory products:
      • Fat fish: Salmon, tuna, mackerel (rich in omega-3 fatty acids).
      • Vegetables and fruits: Berries, cherries, spinach, broccoli (rich in antioxidants).
      • Olive oil: Contains olekantal with anti -inflammatory properties.
      • Nuts and seeds: Walnuts, linseed seeds (rich in omega-3 fatty acids).
      • Whole grain products: We are rich in fiber, which helps to control weight and reduces inflammation.
    • Products that support the health of the cartilage:
      • Bone broth: Contains collagen and other nutrients necessary for the health of cartilage.
      • Products rich in vitamin C: Citrus fruits, pepper, strawberries (necessary for collagen synthesis).
      • Products rich in gray: Onions, garlic, eggs (sulfur is necessary for the formation of cartilage fabric).
    • Restriction of inflammatory products:
      • Processed products: They contain a lot of sugar, trans fats and other substances that contribute to inflammation.
      • Red meat: Contains arachidonic acid, which can increase inflammation.
      • Sugar and refined carbohydrates: Contribute to inflammation and weight gain.
      • Alcohol: It can increase inflammation and damage the liver.

  2. 2 ** FI

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