Vitamins for joints: expert advice

Vitamins for joints: expert advice

The role of vitamins and minerals in joint health

Joint health is a key aspect of general health and mobility. Maintaining their functionality and preventing diseases, such as arthritis and osteoarthrosis, requires a comprehensive approach, including proper nutrition, regular exercises and, if necessary, taking vitamins and minerals. These micronutrients play an important role in various processes necessary to maintain the health of cartilage tissue, bones and surrounding the joints of the ligaments.

The main vitamins and minerals necessary for the health of the joints

Several vitamins and minerals are distinguished by their role in maintaining the health of the joints:

• Vitamin D: This fat -soluble vitamin is necessary for the absorption of calcium, which is a building block of bones. The deficiency of vitamin D can lead to weakening of the bones, increasing the risk of fractures and a worsening condition of the joints. He also plays a role in immune regulation, which can be important for people with autoimmune diseases that affect joints, such as rheumatoid arthritis.

  • The mechanism of action: Vitamin D is converted into an active form, calcitriol, which binds to vitamin D (VDR) receptors in the intestines, bones and kidneys. This leads to an increase in the absorption of calcium from the intestines, stimulation of calcium resorption from bones (if it is necessary to maintain the level of calcium in the blood) and a decrease in calcium removal by the kidneys.
  • Dosage recommendations: The recommended daily dose of vitamin D varies depending on age, state of health and geographical position. It is usually recommended from 600 to 800 IU (international units) per day for adults. People with vitamin D deficiency may require higher doses determined by the doctor.
  • Sources: Vitamin D can be obtained from sunlight, fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals).

• Vitamin C: A powerful antioxidant, vitamin C is necessary for the synthesis of collagen, the main structural protein of cartilage tissue and ligaments. It also helps to protect the cells from damage by free radicals, which can contribute to inflammation and destruction of the joints.

  • The mechanism of action: Vitamin C is a cofactor for enzymes involved in the synthesis of collagen, such as spilled hydroxylase and lyisil-hydroxylase. These enzymes are necessary for the formation of a stable triple collagen spiral, which ensures the strength and elasticity of the connective tissue.
  • Dosage recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers and people with certain diseases may need more.
  • Sources: Vitamin C is found in citrus fruits, berries, kiwi, Bulgarian pepper, broccoli and other fruits and vegetables.

• Vitamin K: This vitamin plays an important role in maintaining bone health and blood coagulation. Vitamin K2, in particular, contributes to the deposition of calcium in the bones and prevents its deposition in soft tissues, such as cartilage.

  • The mechanism of action: Vitamin K activates proteins involved in blood coagulation and bone metabolism. It is necessary for carboxylation of glutamate, amino acids present in proteins, such as osteocalcin (protein specific to bones) and matrix GLA (MGP). Carboxylation allows these proteins to bind calcium and participate in the formation and maintenance of bone tissue. MGP also prevents calcification of arteries and cartilage.
  • Dosage recommendations: The recommended daily dose of vitamin K is 90 μg for women and 120 μg for men.
  • Sources: Vitamin K1 is found in green leafy vegetables, such as spinach, cabbage and broccoli. Vitamin K2 is contained in fermented products, such as NATTO, acidic cabbage and some types of cheese.

• B vitamins B: Some vitamins of group B, such as vitamin B12 and folic acid, are important to the health of the nervous system and can help reduce pain associated with arthritis. They also participate in homocysteine ​​metabolism, the high level of which is associated with an increased risk of cardiovascular diseases and osteoporosis.

  • The mechanism of action: Vitamin B12 is necessary for the formation of myelin, a protective shell of nerve fibers. Vitamin B12 deficiency can lead to damage to nerves and pain. Folic acid is involved in the synthesis of DNA and RNA necessary for the growth and recovery of cells. Vitamins B6, B12 and folic acid are involved in homocysteine ​​metabolism, turning it into methionine.
  • Dosage recommendations: The recommended daily dose of vitamin B12 is 2.4 μg, and folic acid – 400 μg.
  • Sources: Vitamin B12 is contained in animal products, such as meat, fish, eggs and dairy products. Folic acid is found in green leafy vegetables, legumes, citrus fruits and enriched grain products.

• Calcium: The main mineral necessary to maintain bone strength. Enough calcium consumption is especially important for the prevention of osteoporosis, a disease that weakens the bones and increases the risk of fractures.

  • The mechanism of action: Calcium is the main component of hydroxyapatitis, the mineral component of bone tissue. It is necessary for the growth, development and maintenance of bones.
  • Dosage recommendations: The recommended daily dose of calcium is 1000 mg for adults up to 50 years and 1200 mg for adults over 50 years old.
  • Sources: Calcium is contained in dairy products, green leafy vegetables, almonds, sardines and enriched products.

• Magnesium: This mineral plays an important role in many body functions, including the health of bones and muscles. It helps to regulate the level of calcium in the bones and supports the function of the muscles surrounding the joints.

  • The mechanism of action: Magnesium is involved in the metabolism of calcium and vitamin D, as well as in the activation of vitamin D in its active form. It is also necessary for the synthesis of proteins, including collagen, and for the functioning of muscles and nerves.
  • Dosage recommendations: The recommended daily dose of magnesium is 310-320 mg for women and 400-420 mg for men.
  • Sources: Magnesium is found in green leafy vegetables, nuts, seeds, whole grain products and legumes.

• Zinc: It is necessary for healing wounds and maintaining the immune system. He also plays a role in the formation of bone tissue and collagen synthesis.

  • The mechanism of action: Zinc is a cofactor for many enzymes involved in the synthesis of DNA, RNA and proteins, including collagen. It also plays a role in immune function and wound healing.
  • Dosage recommendations: The recommended daily dose of zinc is 8 mg for women and 11 mg for men.
  • Sources: Zinc is contained in meat, seafood, nuts, seeds and whole grains.

• Selenium: An antioxidant that helps protect the cells from damage by free radicals. It is also important for the function of the thyroid gland, which affects the metabolism and bone health.

  • The mechanism of action: Selenium is part of glutathioneperoxidase, an antioxidant enzyme that protects cells from damage by free radicals. It is also necessary for the function of the thyroid gland, which regulates metabolism and affects bone health.
  • Dosage recommendations: The recommended daily dose of selenium is 55 μg.
  • Sources: Selenium is found in Brazilian nuts, seafood, meat, poultry and whole grain products.

• Omega-3 fatty acids: Although technically not vitamins or minerals, omega-3 fatty acids, especially EPA and DHA, have anti-inflammatory properties and can help reduce pain and inflammation in the joints.

  • The mechanism of action: Omega-3 fatty acids are transformed in the body into eicosanoids, which have anti-inflammatory properties. They can also inhibit enzymes involved in inflammation, such as cyclooxygenase (COX) and lipoxygenase (LOX).
  • Dosage recommendations: It is recommended to consume at least 250-500 mg EPA and DHA per day.
  • Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel), linen seeds, chia seeds and walnuts. Also available are additives with fish oil or oil oil.

Glucosamine and chondroitin: joints for joints

Glucosamine and chondroitin are natural compounds contained in cartilage. They are often taken as additives to relieve pain and improve joint function, especially with osteoarthritis.

• Glucosamine: Aminosahar, which is a building block of cartilage. It is believed that it stimulates the formation of cartilage and reduces its destruction.

• Chondroitin: Glycosaminoglican, which helps to keep water in cartilage, ensuring its elasticity and amortizing properties. It is believed that it also has anti -inflammatory properties.

  • Evidence of effectiveness: Studies of the effectiveness of glucosamine and chondroitin gave mixed results. Some studies have shown that they can help reduce pain and improve joint function, especially with moderate osteoarthritis. Other studies have not found a significant difference between taking these additives and a placebo.
  • Dosage recommendations: It is usually recommended to take 100 mg of glucoseam and 1200 mg of chondroitin per day.
  • Safety: Glucosamine and chondroitin are usually considered safe, but some people can cause side effects, such as stomach disorder, nausea and diarrhea. People with allergies for seafood should be taken with caution, as it is often obtained from crustacean shells. People taking anticoagulants should consult a doctor before taking chondroitin, as he can increase the risk of bleeding.

Hyaluronic acid: joint lubricant

Hyaluronic acid is a natural substance contained in a synovial fluid lubricating joint. It helps reduce friction and provides depreciation.

• The mechanism of action: Hyaluronic acid has high viscosity and elasticity, which allows it to lubricate the joints and reduce friction between cartilage surfaces. It can also stimulate the formation of cartilage and have anti -inflammatory properties.
• Application: Hyaluronic acid can be administered directly into the joint (injections) or taken as an additive. Injections of hyaluronic acid are often used to treat osteoarthrosis of the knee joint.
• Evidence of effectiveness: Studies have shown that hyaluronic acid injections can help reduce pain and improve joint function in people with osteoarthritis. The effectiveness of oral additives of hyaluronic acid is less studied, but some studies have shown that they can also be useful.
• Safety: Injections of hyaluronic acid are usually considered safe, but in some people side effects can cause side effects, such as pain, edema and redness at the injection site. The oral additives of hyaluronic acid are also usually considered safe, but in some people they can cause stomach disorder.

Collagen: Construction block of connective tissue

Collagen is the main structural protein in the body, which is about 30% of the total protein. It is the main component of cartilage, bones, ligaments and tendons.

• Types of collagen: There are several types of collagen, but the most common are the types of I, II and III. Type II collagen is the main component of cartilage.
• The mechanism of action: Collagen provides the strength and elasticity of connective tissue. Reception of collagen as an additive can stimulate the formation of a new collagen in cartilage, improving its structure and function.
• Evidence of effectiveness: Studies have shown that collagen intake can help reduce joint pain, improve joint function and increase bone density.
• Dosage recommendations: It is usually recommended to take 10-20 g of collagen per day.
• Safety: Collagen is usually considered safe, but some people can cause side effects, such as stomach disorder.

The importance of diet and lifestyle

Reception of vitamins and minerals is only one aspect of maintaining joint health. It is also important to adhere to a healthy diet rich in fruits, vegetables, whole grain products and low -fat proteins. Avoid treated foods, sugar and saturated fats that can contribute to inflammation.

Regular exercises are also important for maintaining joint health. Low load exercises, such as walking, swimming and cycling, can help strengthen the muscles surrounding the joints and improve their function. It is also important to maintain a healthy weight in order to reduce the load on the joints.

When to consult a doctor

If you experience joint pain, stiffness or edema, it is important to consult a doctor for diagnosis and treatment. The doctor may recommend blood tests, x -rays or other studies to determine the cause of your symptoms. He can also prescribe medicines, physiotherapy or other treatment methods.

Interaction with drugs and contraindications

Before you start taking any vitamins or additives, it is important to consult a doctor, especially if you take any drugs or have any diseases. Some vitamins and additives can interact with drugs or aggravate certain conditions.

• Vitamin K: It can interact with anticoagulants such as warfarin.
• Glucosamine and chondroitin: They can interact with anticoagulants and increase the risk of bleeding. People with allergies for seafood should be careful with glucosamine.
• Large doses of vitamin C: They can interact with some drugs such as aspirin and warfarin.

Conclusion

Maintaining joint health requires an integrated approach, including proper nutrition, regular exercises and, if necessary, taking vitamins and minerals. Vitamins D, C, K, vitamins of group B, calcium, magnesium, zinc, selenium and omega-3 fatty acids play an important role in maintaining the health of cartilage tissue, bones and ligaments. Glucosamine, chondroitin, hyaluronic acid and collagen can also be useful additives to relieve pain and improve joint function. It is important to consult a doctor before taking any vitamins or additives, especially if you take any drugs or have any diseases. A healthy lifestyle, including a balanced diet and regular exercises, is also important to maintain joint health for many years.