Life puts significant stress on our joints. Studies have identified certain dietary supplements that can support healthy joint movement and flexibility.
These ingredients include glucosamine, chondroitin, MSM and turmeric – ingredients found in Holland & Barrett Expert Multi-Action Joint Support in one convenient formula along with Omega-3s and collagen for additional support of joint health.
Glucosamine
Glucosamine is a primary building block for cartilage, the protective covering for joints that helps them move smoothly. Your body also uses it to build tendons, ligaments and synovial fluid that lubricate and cushion joints. As a popular dietary supplement available in capsule, tablet or powder form, glucosamine may also be combined with other substances to promote joint health in products marketed as osteoarthritis remedies.
Good Housekeeping Institute Nutrition Lab recently conducted tests on 16 popular glucosamine and chondroitin supplements to see whether they could actually provide relief from arthritis pain. Results varied between products; with some not even including all the claimed ingredients. Our top performing supplement in our lab included GreenGrown glucosamine made from non-GMO corn as well as MSM (methylsulfonylmethane), an organic sulfur source which supports healthy tendons, ligaments and cartilage tissue health; it also included Hyaluronic acid to nourish and lubricate joints – making this combination ideal for vegetarians as there were no shellfish-derived ingredients used.
Chondroitin
Chondroitin, produced naturally in the body, helps stimulate cartilage production while blocking other body enzymes from breaking it down. When taken as a dietary supplement it’s often combined with glucosamine; over-the-counter versions may come from shark or cow cartilage or algae-sourced sources.
Studies suggest that chondroitin may help ease pain and stiffness associated with osteoarthritis, while also slowing the progress of joint space narrowing. For optimal effectiveness, take in conjunction with glucosamine.
There are numerous other ways you can support the health of your joints aside from taking glucosamine and chondroitin supplements, including regular weight-bearing activities like walking. Exercise such as weight bearing can strengthen muscles that support joints; ice packs may reduce inflammation to ease pain or stiffness, using mechanical aids like canes or crutches may alleviate pressure off affected joints – many insurance policies cover such devices if medically necessary, as can altering how you use your joints may also be helpful.
MSM
MSM (methylsulfonylmethane), a form of sulfur found throughout the body, plays an essential role in keeping tissues healthy as well as acting as a natural anti-inflammatory. Furthermore, MSM protects cardiovascular systems while potentially relieving arthritis pain.
MSM can reduce inflammation and inhibit cartilage breakdown. It’s most renowned for alleviating joint pain, stiffness and swelling associated with osteoarthritis; one study demonstrated how taking both glucosamine and MSM improved knee pain, movement and swelling for those living with the condition.
Studies demonstrate MSM can effectively mitigate exercise-induced muscle soreness. Indeed, participants who took 3 grams of MSM daily for three weeks prior to running a half marathon experienced less post-exercise soreness than those taking placebos. MSM has also been found to assist with allergies, interstitial cystitis symptoms and wound healing; more research needs to be conducted into its use for these purposes.
Vitamin D
Addition of anti-inflammatory nutrients can be helpful in alleviating joint pain. One key nutrient for maintaining healthy bones and joints is vitamin D; according to research by Good Housekeeping Institute Nutrition Lab, many supplement brands contain this key vitamin in combination with ingredients like glucosamine, chondroitin and MSM. When selecting your vitamin D supplement brand, ensure it has been independently certified from U.S. Pharmacopeia, NSF International or ConsumerLab as this will give an assurance of quality that has passed rigorous quality standards for purity and consistency standards.
Always consult your physician when taking supplements, since some are unregulated by the FDA and may interact with certain medical conditions or medications. Always follow label instructions regarding timing and dosage; alternatively you could choose liquid or powder forms of ingredients to give yourself more control over when and how much is consumed.