Glucosamine sulfate
Glucosamine sulfate is a substance in the fluid around the joints that supports natural cartilage repair mechanisms in the body .Glucosamine sulfate can also be taken as a dietary supplement to support the cartilage and fluid surrounding the joints ;the addition of sulfate is important because the body needs sulfate to produce cartilage.
Multiple studies support the effectiveness of supplementing with this nutrient .One study published in the Journal Rheumatology International found that "glucosamine treatment produced noticeable improvements in symptoms " in people with rheumatoid arthritis .Additional research published in the Journal Lancet showed that supplementation with glucosamine sulfate may be effective in long -term treatment of osteoarthritis .
Dosage :1,500 milligrams glucosamine sulfate daily
Antioxidants
Oxidation is a normal process that occurs in the human body ; unfortunately ,while it's normal ,the free radicals produced from oxidation can have harmful effects on your body , including your joints .
Antioxidants help reduce the damage from oxidation and support joint health .Eating plenty of antioxidant-rich foods , including fresh fruits and vegetables ,is important .Supplemental antioxidants like vitamin C can provide additional support ,especially for arthritis sufferers .
Dosage : 1,000 to 2,000 milligrams vitamin C per day
Calcium
While calcium does not specially play a role in joint health , it is important for supporting the health of your bones .In fact ,99 percent of the calcium in your body is stored in your bones and teeth ,where it supports structure and function .Food sources of calcium include milk ,yogurt ,cheese ,cabbage ,kale and broccoli ,along with fortified foods like juices ,drinks ,tofu and cereal.A calcium supplement can also be an important strategy for supporting bone health .
Dosage :1,200 to 1,500 milligrams per day
Vitamin D
According to Johns Hopkins Medicine ,over 60 percent of the population is deficient in vitamin D ,and people with arthritis may be even more likely than others to be deficient .Vitamin D is important for the health of the joints and overall bone health -which is the most medical professional recommend supplementation as early as infancy .Since aging results in loss of bone mass and density ,stiffer and less flexible joints , and a decrease in fluid and cartilage around the joints , among other conditions ,vitamin D supplementation is critical as you age .
Dosage :2,000 to 5,000 international units (IU) per day .Research evidence may extend the dosage of vitamin D 3 to 10,000 IU per day for certain health conditions .
Omega -3s from fish oil
The benefits of omega-3s from fish oil extend beyond the heart .Fish oils inhibit substances that contribute to inflammation and have shown benefits for osteoarthritis .
An intriguing study published in the Journal Surgical Neurology found that ibuprofen and omega -3 fatty acids have an "equivalent effect in reducing arthritic pain ."For this and many other reasons ,I recommend daily supplementation with omega-3 fatty acids .
Dosage :500 milligrams total omega -3s EPA and DHA per day
Glucosamine sulfate is a substance in the fluid around the joints that supports natural cartilage repair mechanisms in the body .Glucosamine sulfate can also be taken as a dietary supplement to support the cartilage and fluid surrounding the joints ;the addition of sulfate is important because the body needs sulfate to produce cartilage.
Multiple studies support the effectiveness of supplementing with this nutrient .One study published in the Journal Rheumatology International found that "glucosamine treatment produced noticeable improvements in symptoms " in people with rheumatoid arthritis .Additional research published in the Journal Lancet showed that supplementation with glucosamine sulfate may be effective in long -term treatment of osteoarthritis .
Dosage :1,500 milligrams glucosamine sulfate daily
Antioxidants
Oxidation is a normal process that occurs in the human body ; unfortunately ,while it's normal ,the free radicals produced from oxidation can have harmful effects on your body , including your joints .
Antioxidants help reduce the damage from oxidation and support joint health .Eating plenty of antioxidant-rich foods , including fresh fruits and vegetables ,is important .Supplemental antioxidants like vitamin C can provide additional support ,especially for arthritis sufferers .
Dosage : 1,000 to 2,000 milligrams vitamin C per day
Calcium
While calcium does not specially play a role in joint health , it is important for supporting the health of your bones .In fact ,99 percent of the calcium in your body is stored in your bones and teeth ,where it supports structure and function .Food sources of calcium include milk ,yogurt ,cheese ,cabbage ,kale and broccoli ,along with fortified foods like juices ,drinks ,tofu and cereal.A calcium supplement can also be an important strategy for supporting bone health .
Dosage :1,200 to 1,500 milligrams per day
Vitamin D
According to Johns Hopkins Medicine ,over 60 percent of the population is deficient in vitamin D ,and people with arthritis may be even more likely than others to be deficient .Vitamin D is important for the health of the joints and overall bone health -which is the most medical professional recommend supplementation as early as infancy .Since aging results in loss of bone mass and density ,stiffer and less flexible joints , and a decrease in fluid and cartilage around the joints , among other conditions ,vitamin D supplementation is critical as you age .
Dosage :2,000 to 5,000 international units (IU) per day .Research evidence may extend the dosage of vitamin D 3 to 10,000 IU per day for certain health conditions .
Omega -3s from fish oil
The benefits of omega-3s from fish oil extend beyond the heart .Fish oils inhibit substances that contribute to inflammation and have shown benefits for osteoarthritis .
An intriguing study published in the Journal Surgical Neurology found that ibuprofen and omega -3 fatty acids have an "equivalent effect in reducing arthritic pain ."For this and many other reasons ,I recommend daily supplementation with omega-3 fatty acids .
Dosage :500 milligrams total omega -3s EPA and DHA per day
EPA and DHA Fatty Acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two fatty acids found in fish oil.
They are the two "Omega-3" fatty acids which studies have shown to have a variety of health benefits (for the heart, cancer, memory, possibly depression, etc.).
The benefits of EPA and DHA were first observed by Danish researchers in the early 1970s, in studies on Eskimos who ate a lot of fatty fisg but had low rates of heart disease and arthritis. Since then there have been hundreds of other studies, most of which confirmed the benefits or found others.
Dr.Andrew Myers is an expert in nutrition and
preventive medicine and the co -author of The
New Heart and the Health Is Wealth series.
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