Dietary supplements for strengthening bones and joints: full management
Chapter 1: Fundamentals of the health of bones and joints
1.1 Anatomy and physiology of bones
Bones are a living fabric consisting of a mineral matrix (mainly calcium phosphate), collagen fibers and various types of cells. The main types of bone tissue cells:
- Ostoroblasts: Responsible for the formation of new bone tissue. They synthesize collagen and other proteins necessary for mineralization.
- Osteocytes: Mature bone cells enclosed in gaps. They support bone metabolism and transmit signals between cells.
- Osteoclasts: Responsible for bone resorption. They destroy the old or damaged bone, freeing minerals in the bloodstream.
The process of remodeling of the bone, in which all three types of cells are involved, occurs constantly throughout life. This process is necessary to maintain bone strength, recovery after fractures and adaptation to changing loads.
1.2 Anatomy and joint physiology
Joints are a connection place for two or more bones. They provide mobility and flexibility of the skeleton. There are several types of joints classified by the degree of mobility:
- Synartrosis: Fixed joints (for example, seams of the skull).
- Amphiarosis: Sowerated joints (for example, intervertebral discs).
- Diarthrosis (synovial joints): High -moving joints (for example, knee, hip, shoulder joints).
Diarthrosis is characterized by the presence of a synovial fluid that lubricates the joint surfaces and ensures smooth movements. The articular surfaces are covered with hyalin cartilage, which reduces friction and amortizes the loads. The joint is surrounded by a joint capsule, which strengthens the joint and contains a synovial membrane producing the synovial fluid. Links are dense fibers of connective tissue that connect the bones and stabilize the joint.
1.3 Factors affecting bone health and joints
The health of bones and joints depends on many factors, including:
- Age: With age, the density of bone tissue decreases, and the cartilage wears out.
- Floor: Women are more susceptible to osteoporosis, especially after menopause.
- Genetics: Heredity plays a role in the development of osteoporosis and other joint diseases.
- Nutrition: Sufficient consumption of calcium, vitamin D, protein and other nutrients is necessary for the health of bones and joints.
- Physical activity: Regular physical exercises, especially the exercises with weights, strengthen bones and joints.
- Hormonal background: Hormonal disorders can affect the health of bones and joints.
- Weight: Excessive weight has an additional load on the joints, especially on the knee and hip.
- Bad habits: Smoking and alcohol abuse negatively affect the health of bones and joints.
- Injuries: Joint injuries can lead to the development of arthrosis.
- Diseases: Some diseases, such as rheumatoid arthritis, osteoarthritis, osteoporosis and others, can negatively affect the health of bones and joints.
1.4 common diseases of bones and joints
- Osteoporosis: The disease characterized by a decrease in bone density, which leads to increased risk of fractures.
- Osteoarthritis (arthrosis): Degenerative joint disease, characterized by the destruction of cartilage.
- Rheumatoid arthritis: Autoimmune disease that affects the joints and causes inflammation.
- Gout: The disease caused by the deposition of uric acid crystals in the joints, which leads to inflammation and pain.
- Bursit: Inflammation of the synovial bag (Bursa) located near the joint.
- Tendinitis: Inflammation of the tendon.
- Channel channel syndrome: Compression of the median nerve in the carpal canal, causing pain, numbness and weakness in the brush.
Chapter 2: Overview of dietary supplements to strengthen bones
2.1 calcium
Calcium is the most important mineral for bone health. It makes up the main part of the mineral matrix of bone tissue. Calcium deficiency can lead to osteoporosis and increased risk of fractures.
- Calcium forms: There are various forms of calcium, such as calcium carbonate, calcium citrate, calcium gluconate and others. Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach.
- Recommended daily dose: The recommended daily dose of calcium depends on age and gender. For adults, 1000-1200 mg of calcium per day is recommended.
- Calcium sources: Calcium is contained in dairy products, green leafy vegetables, legumes, enriched products (for example, soy milk, orange juice) and dietary supplements.
- Side effects: Reception of large doses of calcium can cause constipation, bloating and increased risk of kidney stones.
2.2 Vitamin D
Vitamin D is necessary for the absorption of calcium from the intestines. Vitamin D deficiency can lead to rickets in children and osteomination in adults.
- Vitamin D forms: There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.
- Recommended daily dose: The recommended daily dose of vitamin D depends on the age and state of health. For adults, 600-800 IU vitamin D per day is recommended.
- Sources of vitamin D: Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in oily fish (for example, salmon, tuna, mackerel), egg yolks, mushrooms grown under ultraviolet light, and enriched products (for example, milk, flakes).
- Side effects: Taking large doses of vitamin D can cause nausea, vomiting, weakness and increased blood calcium.
2.3 Vitamin K2
Vitamin K2 plays an important role in bone metabolism. It activates osteocalcine, protein that connects calcium with bone tissue.
- Forms of vitamin K2: There are various forms of vitamin K2, such as MK-4 and MK-7. MK-7 has a longer half-life and is considered more effective.
- Recommended daily dose: The recommended daily dose of vitamin K2 is 90-120 μg per day.
- Sources of vitamin K2: Vitamin K2 is contained in fermented products (for example, NATTO), meat, egg yolks and hard cheeses.
- Side effects: Vitamin K2 is usually well tolerated. In rare cases, allergic reactions may occur.
2.4 Magnesium
Magnesium is necessary for the health of bones. It participates in the metabolism of calcium and vitamin D, and also contributes to the formation of bone tissue.
- Forms of magnesium: There are various forms of magnesium, such as magnesium oxide, magnesium citrate, magnesium glycinate and others. Magnesium glycinate is well absorbed and rarely causes side effects.
- Recommended daily dose: The recommended daily dose of magnesium is 310-420 mg per day.
- Sources of magnesium: Magnesium is found in green leafy vegetables, nuts, seeds, whole grain products and legumes.
- Side effects: Taking large doses of magnesium can cause diarrhea.
2.5 brown
Bor is involved in the metabolism of calcium, magnesium and vitamin D. It can also help increase the level of estrogen, which can be useful for the health of bones in women after menopause.
- Recommended daily dose: The recommended daily dose of Bora is 3-6 mg per day.
- Sources of BORR: Bor is found in fruits, vegetables, nuts and legumes.
- Side effects: Reception of large doses of boron can cause nausea, vomiting and diarrhea.
2.6 zinc
Zinc is necessary for the growth and development of bones. It is involved in the synthesis of collagen and other proteins necessary for the formation of bone tissue.
- Recommended daily dose: The recommended daily dose of zinc is 8-11 mg per day.
- Sources of zinc: Zinc is contained in meat, poultry, seafood, nuts and seeds.
- Side effects: Taking large doses of zinc can cause nausea, vomiting and diarrhea.
2.7 copper
Copper is necessary for the formation of collagen, the main protein of bone tissue.
- Recommended daily dose: The recommended daily dose of copper is 900 mcg per day.
- Sources of copper: Copper is contained in seafood, nuts, seeds and legumes.
- Side effects: Reception of large doses of copper can cause nausea, vomiting and diarrhea.
2.8 protein
Protein is necessary for the synthesis of collagen and other proteins that make up bone tissue.
- Recommended daily dose: The recommended daily protein dose is 0.8 grams per kilogram of body weight.
- Springs of protein: Protein is found in meat, poultry, fish, eggs, dairy products, legumes and nuts.
2.9 Other dietary supplements to strengthen bones
- Silicon: It can help increase the density of bone tissue.
- Fluorine: It can strengthen the bones, but its use is controversial due to possible side effects.
- Ipriflavon: The derivative of soy isoflavonov can slow down the loss of bone tissue.
Chapter 3: A review of the dietary supplements for joint health
3.1 Glucosamine
Glucosamine is an aminosaccharide that is a structural component of cartilage. It is believed that glucosamine can contribute to the restoration of cartilage and a decrease in pain in osteoarthritis.
- Glucosamine forms: There are two main forms of glucosamine: glucosamine sulfate and glucosamine hydrochloride. Glucosamine sulfate is usually more effective.
- Recommended daily dose: The recommended daily dose of glucosamine is 1,500 mg per day.
- Sources of glucosamine: Glucosamine is not contained in ordinary foods. It is obtained from crustacean shells.
- Side effects: Glucosamine is usually well tolerated. In rare cases, nausea, heartburn and diarrhea may occur. People with allergies for seafood should be careful.
3.2 Chondroitin
Chondroitin is a sulfate glycosaminoglican, which is an important component of cartilage. It is believed that chondroitin can contribute to the maintenance of water in cartilage and a decrease in inflammation.
- Recommended daily dose: The recommended daily dose of chondroitin is 800-1200 mg per day.
- Chondroitin sources: Chondroitin is not contained in ordinary foods. It is obtained from the cartilage of the trachea of cattle or sharks.
- Side effects: Chondroitin is usually well tolerated. In rare cases, nausea, heartburn and diarrhea may occur.
3.3 MSM (methyl sulfonylmetatan)
MSM is an organic compound of sulfur, which is contained in many foods. It is believed that MSM can reduce pain and inflammation in the joints.
- Recommended daily dose: The recommended daily dose of MSM is 1500-3000 mg per day.
- Sources of MSM: MSM is contained in milk, fruits, vegetables and grain.
- Side effects: MSM is usually well tolerated. In rare cases, nausea, diarrhea and headache may occur.
3.4 hyaluronic acid
Hyaluronic acid is a polysaccharide contained in the synovial fluid of the joints. It provides lubrication and depreciation of joint surfaces.
- Forms of hyaluronic acid: Hyaluronic acid is available in the form of capsules and injections.
- Recommended daily dose: The recommended daily dose of hyaluronic acid is 80-200 mg per day.
- Sources of hyaluronic acid: Hyaluronic acid is found in the skin, synovial fluid and vitreous eye.
- Side effects: Hyaluronic acid is usually well tolerated. In rare cases, allergic reactions may occur. Injections of hyaluronic acid can cause pain and inflammation at the injection site.
3.5 curcumin
Kurkumin is an active ingredient in turmeric, which has anti -inflammatory properties. It is believed that curcumin can reduce pain and inflammation in the joints.
- Recommended daily dose: The recommended daily dose of curcumin is 500-2000 mg per day. It is important to choose additives with bio -accessum turmeric, as it is poorly absorbed.
- Curkumin sources: Kurkumin is contained in turmeric.
- Side effects: Curcumin is usually well tolerated. In rare cases, nausea, diarrhea and headache may occur.
3.6 omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory properties. It is believed that they can reduce pain and inflammation in the joints.
- Forms of omega-3 fatty acids: There are three main forms of omega-3 fatty acids: EPK (eicopascentaenoic acid), DHG (preshase acid) and Alc (alpha-linolenic acid). EPK and DGK are the most useful joints for the health of the joints.
- Recommended daily dose: The recommended daily dose of omega-3 fatty acids is 1000-3000 mg per day.
- Sources of omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish (for example, salmon, tuna, mackerel), linen seeds, chia seeds and walnuts.
- Side effects: Reception of large doses of omega-3 fatty acids can cause blood thinning, stomach disorder and fish taste in the mouth.
3.7 Boswellial extract
Boswellia serrata extract has anti -inflammatory properties. It is believed that it can reduce pain and inflammation in the joints.
- Recommended daily dose: The recommended daily dose of Boswellion extract is 300-500 mg per day.
- Sources of Boswellial extract: Boswellial extract is obtained from the resin of the Boswelli tree.
- Side effects: Boswellial extract is usually well tolerated. In rare cases, nausea, diarrhea and heartburn may occur.
3.8 ginger
Ginger has anti -inflammatory properties. It is believed that it can reduce pain and inflammation in the joints.
- Recommended daily dose: The recommended daily dose of ginger is 1-3 grams per day.
- Sources of ginger: Ginger is the root of the Zingiber Officinale plant.
- Side effects: Taking large doses of ginger can cause heartburn, stomach disorder and blood thinning.
3.9 other dietary supplements for joint health
- Avocado and soy in neo -smashed compounds (ACU): They can help restore cartilage and reduce pain in osteoarthritis.
- Type II collagen: The main protein is cartilage. It can reduce pain and inflammation in the joints.
- Same (s-adenosylmetionine): It can reduce pain and inflammation in the joints.
Chapter 4: How to choose suitable dietary supplements
4.1 Consultation with a doctor
Before taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine the presence of contraindications and choose the most suitable dietary supplements.
4.2 Study of composition and dosage
Carefully study the composition and dosage of dietary supplements. Make sure that they contain the necessary ingredients in sufficient quantities. Pay attention to the presence of excipients and dyes.
4.3 Choosing a reliable manufacturer
Choose dietary supplements from reliable manufacturers who adhere to quality and safety standards. Look for quality certificates such as GMP (good manufactoring practice).
4.4 Consumer reviews
Study consumer reviews about dietary supplements. Pay attention to reviews about efficiency, side effects and quality of products.
4.5 Interaction with other drugs
Consider the possibility of interaction between dietary supplements with other medicines that you take. Consult a doctor or pharmacist on this issue.
4.6 Individual features
Consider your individual characteristics, such as age, gender, health status and allergies.
Chapter 5: Diet and lifestyle for the health of bones and joints
5.1 balanced diet
Balanced diet, rich in calcium, vitamin D, vitamin K2, magnesium, boron, zinc, copper, protein and other nutrients, is necessary for the health of bones and joints.
5.2 Physical activity
Regular physical exercises, especially the exercises with weights, strengthen bones and joints.
5.3 maintaining a healthy weight
Maintaining a healthy weight reduces the load on the joints, especially on the knee and hip.
5.4 rejection of bad habits
Refusal of smoking and alcohol abuse improves the health of bones and joints.
5.5 Stress management
Stress control can reduce inflammation in the body, which is useful for joint health.
5.6 Dream
A sufficient sleep is necessary for the restoration and regeneration of fabrics, including bones and joints.
Chapter 6: Cautions and side effects
6.1 Possible side effects of dietary supplements
Reception of dietary supplements can cause side effects, such as nausea, vomiting, diarrhea, heartburn, headache, allergic reactions and others.
6.2 Interaction with drugs
Bades can interact with medicines that you take by enhancing or weakening their effect.
6.3 Contraindications
Some dietary supplements have contraindications such as pregnancy, breastfeeding, kidney disease, liver disease and others.
6.4 overdose
An overdose of dietary supplements can be dangerous to health.
6.5 The importance of consulting a doctor
Before taking any dietary supplements, you need to consult a doctor.
Chapter 7: Scientific research and evidence of effectiveness
7.1 Review of scientific research
There are many scientific research on the effectiveness of dietary supplements to strengthen bones and joints.
7.2 meta analyzes and systematic reviews
Met-analyzes and systematic reviews allow us to evaluate the totality of evidence about the effectiveness of dietary supplements.
7.3 Research restrictions
It is important to consider the restrictions on scientific research, such as a small sample size, a short duration of research and the bias of researchers.
7.4 The need for further research
Further research is needed to confirm the effectiveness of dietary supplements and determine the optimal dosages and duration of admission.
Chapter 8: Alternative treatment methods
8.1 Physiotherapy
Physiotherapy can help reduce pain and inflammation in the joints, as well as improve mobility.
8.2 massage
Massage can help relax muscles and reduce joint pain.
8.3 Acupuncture
Acupuncture can help reduce pain and inflammation in the joints.
8.4 yoga and tai-chi
Yoga and Tai-Chi can help improve flexibility, balance and coordination, which is useful for joint health.
8.5 Folk remedies
There are various folk remedies that can help reduce pain and inflammation in the joints.
Chapter 9: Final recommendations
9.1 Individual approach
The choice of dietary supplements for strengthening bones and joints should be individual and depend on your state of health, needs and preferences.
9.2 Complex approach
The best results are achieved with an integrated approach, including a balanced diet, physical activity, maintaining healthy weight, rejection of bad habits, stress management and sufficient sleep.
9.3 regular monitoring
Consult a doctor regularly and monitor your health status.
9.4 Patience and perseverance
Improving the state of bones and joints requires time and perseverance.
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