Vitamins for joints: important trace elements

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Vitamins for joints: important trace elements

Chapter 1: Joints – the basis of movement and health

1. 1 Anatomy and joint physiology:

   • 1. 1. 1 Main components: Joints are complex structures that provide skeleton mobility. The key elements are:
        • Joint surfaces of the bones: Coated with smooth hyalin cartilage, providing sliding and shock absorption.
        • The joint capsule: The sealed shell surrounding the joint stabilizes it and contains a synovial fluid.
        • Synovial fluid: Lubrication that reduces friction and nourishes. Contains hyaluronic acid providing viscosity.
        • Blues: Durable fibers connecting bones and stabilizing the joint.
        • Muscles and tendons: Provide movement and support the joint.
   • 1. 1. 2 Joint types: Classified by structure and functions:
        • Sherrovid joints: Provide movement in all planes (for example, shoulder, hip).
        • Single joints: Movement in one plane (for example, knee, elbow).
        • Sliding joints: Limited sliding (for example, intervertebral).
        • Sadesy joints: Movement in two planes (for example, the joint of the thumb).
        • Ellipsoid joints: Movement in two planes (for example, wrist).
        • Rotational joints: Movement around one axis (for example, tile).
   • 1. 1. 3 Joint functions:
        • Ensuring mobility: Allow for a wide range of movements.
        • Depreciation: Reduce the load on the bones when moving and impacts.
        • Support: Stabilize the skeleton and ensure its integrity.
        • Carthing power: Synovial fluid causes nutrients to the cartilage.

2. 2 Factors affecting the health of the joints:

   • 1. 2. 1 Age: With the age of the cartilage, the production of the synovial fluid decreases, the elasticity of the ligaments decreases.
   • 1. 2. 2 Weight: Overweight increases the load on the joints, especially the knee and hip, accelerating their wear.
   • 1. 2. 3 Injuries: Damage to the joints (dislocations, stretching, fractures) increase the risk of arthrosis.
   • 1. 2. 4 Lack of physical activity: Weak muscles do not provide sufficient support to joints, increasing the risk of damage.
   • 1. 2. 5 Excessive loads: Repeating movements and heavy physical labor lead to wear of the joints.
   • 1. 2. 6 Genetic predisposition: Some people have a genetic tendency to develop joint diseases.
   • 1. 2. 7 Inflammatory diseases: Rheumatoid arthritis, psoriatic arthritis and other autoimmune diseases affect the joints.
   • 1. 2. 8 Infections: Bacterial and viral infections can cause joint inflammation (septic arthritis).
   • 1. 2. 9 Nutrition: The lack of vitamins and minerals necessary for the health of the joints can contribute to their degeneration.
   • 1. 2. 10 Hormonal changes: Menopause in women is associated with a decrease in estrogens, which can lead to a deterioration in the condition of the joints.
   • 1. 2. 11 Smoking: Smoking worsens the blood supply to the joints and contributes to their destruction.
   • 1. 2. 12 Alcohol: Excessive alcohol consumption can lead to the development of gout, disease that affects the joints.

3. 3 The most common joint diseases:

   • 1. 3. 1 Osteoarthrosis (arthrosis): A degenerative disease characterized by the destruction of cartilage. Symptoms: pain, stiffness, limitation of mobility.
   • 1. 3. 2 Rheumatoid arthritis: Autoimmune disease affecting the joints, causing inflammation and deformation. Symptoms: pain, edema, stiffness, fatigue.
   • 1. 3. 3 Gout: The disease caused by the deposition of uric acid crystals in the joints. Symptoms: acute pain, swelling, redness.
   • 1. 3. 4 Bursit: Inflammation of the articular bag (brush) filled with liquid, which softens friction between bones, tendons and muscles. Symptoms: pain, edema, limitation of mobility.
   • 1. 3. 5 Tendinitis: Inflammation of the tendon. Symptoms: pain, limitation of mobility.
   • 1. 3. 6 Synovitis: Inflammation of the synovial shell of the joint. Symptoms: pain, edema, limitation of mobility.
   • 1. 3. 7 Lumbago (lower back pain): Pain in the lumbar region, often associated with problems in the spine and surrounding tissues.
   • 1. 3. 8 Sciatica: The pain spreading along the sciatic nerve, often caused by compression of the nerve.
   • 1. 3. 9 Intervertebral hernia: The protrusion of the intervertebral disc, which can squeeze the nerve roots.
   • 1. 3. 10 Scoliosis: Curvature of the spine.

Chapter 2: Vitamins – vital joints for joints

1. 1 Vitamin D:

   • 1. 1. 1 The role in the health of bones and joints: Vitamin D plays a key role in mastering the calcium necessary to maintain bone strength. Vitamin D deficiency leads to osteomination (softening of bones) and osteoporosis (reduction of bone density), increasing the risk of fractures and damage to the joints. Vitamin D also affects the state of cartilage, participating in the regulation of chondrocytic metabolism (cartilage cells).
   • 1. 1. 2 The mechanism of action: Vitamin D turns into an active form (calcitriol) in the kidneys. Calcitriol binds to vitamin D receptors in cells of various tissues, including bones, cartilage and immune cells. VDR activation stimulates the absorption of calcium in the intestines, promotes calcium deposit in the bones and regulates immune reactions, which is important to prevent inflammatory joint diseases.
   • 1. 1. 3 Influence on inflammation: Vitamin D has immunomodulating properties. It can suppress the production of pro-inflammatory cytokines (for example, TNF-α, IL-1), which play an important role in the development of rheumatoid arthritis and other inflammatory joint diseases. Vitamin D also helps to increase the production of anti-inflammatory cytokines, such as IL-10.
   • 1. 1. 4 Sources of vitamin D:
        • Sunlight: The main source of vitamin D. Under the influence of ultraviolet rays of type B (UVB), vitamin D3 (cholecalciferol) is synthesized in the skin.
        • Food: Bold fish (salmon, mackerel, sardines), egg yolks, liver, enriched products (milk, breakfast flakes).
        • Supplements: Vitamin D3 (cholecalciferol) in the form of capsules, tablets or drops.
   • 1. 1. 5 Vitamin D deficiency: symptoms and consequences:
        • Symptoms: Fatigue, weakness, pain in bones and muscles, frequent fractures, poor healing of wounds, depression.
        • Consequences for the joints: An increase in the risk of osteoporosis, osteoarthritis, rheumatoid arthritis, joint pain.
   • 1. 1. 6 Reception recommendations: The recommended daily dose of vitamin D depends on the age, state of health and level of vitamin D in the blood. Adults are recommended to take 600-800 IU (international units) of vitamin D per day. With vitamin D deficiency, the doctor may prescribe higher doses. It is important to control the level of vitamin D in the blood to avoid overdose.
   • 1. 1. 7 Contraindications and side effects: Contraindications: hypervitaminosis D, hypercalcemia (increased level of calcium in the blood), sarcoidosis, tuberculosis. Side effects with an overdose: nausea, vomiting, weakness, constipation, increasing blood calcium levels, and the formation of kidney stones.

2. 2 Vitamin C:

   • 1. 2. 1 The role in the synthesis of collagen: Vitamin C (ascorbic acid) is an important cofactor for enzymes involved in the synthesis of collagen. Collagen is the main structural protein that makes up cartilage, ligaments and tendons. The disadvantage of vitamin C leads to a violation of collagen synthesis, which weakens these tissues and increases the risk of joint damage.
   • 1. 2. 2 Antioxidant properties: Vitamin C is a powerful antioxidant. It protects the cells from damage by free radicals, which are formed as a result of inflammation and metabolic processes. Free radicals can destroy the cartilage fabric and enhance inflammation in the joints.
   • 1. 2. 3 Influence on inflammation: Vitamin C has anti -inflammatory properties. It can suppress the production of pro -inflammatory cytokines and reduce the activity of enzymes involved in the inflammatory process.
   • 1. 2. 4 Sources of vitamin C:
        • Fruits and vegetables: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red and yellow), broccoli, spinach, tomatoes.
        • Supplements: Ascorbic acid in the form of tablets, capsules, powder or chewing tablets.
   • 1. 2. 5 Vitamin C deficiency: symptoms and consequences:
        • Symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, joint pain, frequent infections. The severe deficiency of vitamin C leads to scurvy.
        • Consequences for the joints: Increased risk of damage to the cartilage and ligaments, increased inflammation in the joints, a slowdown in recovery after injuries.
   • 1. 2. 6 Reception recommendations: The recommended daily dose of vitamin C for adults is 75-90 mg. With an active lifestyle, smoking or the presence of joint diseases, the need for vitamin C can be increased.
   • 1. 2. 7 Contraindications and side effects: Contraindications: increased sensitivity to vitamin C, thrombophlebitis, tendency to thrombosis, diabetes mellitus, kidney disease. Side effects with an overdose: diarrhea, nausea, abdominal pain, heartburn, and the formation of kidney stones.

3. 3 Vitamin E:

   • 1. 3. 1 Antioxidant properties: Vitamin E (tocopherol) is a powerful antioxidant that protects the cells from damage to free radicals. It is especially important for protecting cell membranes containing polyunsaturated fatty acids, which are easily oxidized by free radicals.
   • 1. 3. 2 Influence on inflammation: Vitamin E has anti -inflammatory properties. It can suppress the production of pro -inflammatory cytokines and reduce the activity of enzymes involved in the inflammatory process. It can also protect the cartilage from destruction caused by inflammation.
   • 1. 3. 3 The role in the health of the joints: Vitamin E can improve joint mobility and reduce pain with osteoarthritis. It can also help restore cartilage fabric after injuries.
   • 1. 3. 4 Sources of vitamin E:
        • Vegetable oils: Sunflower, olive, corn, soybean.
        • Nuts and seeds: Almonds, hazelnuts, sunflower seeds, pumpkin seeds.
        • Green sheet vegetables: Spinach, broccoli.
        • Avocado.
        • Supplements: Tocopherol or tocotrienols in the form of capsules or tablets.
   • 1. 3. 5 Vitamin E deficiency: symptoms and consequences:
        • Symptoms: It is rare in healthy people who receive enough fats in the diet. Symptoms: muscle weakness, impaired coordination, numbness and tingling in the limbs, reduction of vision.
        • Consequences for the joints: Increased risk of cartilage damage, increased inflammation in the joints.
   • 1. 3. 6 Reception recommendations: The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU).
   • 1. 3. 7 Contraindications and side effects: Contraindications: increased sensitivity to vitamin E, blood coagulation, taking anticoagulants. Side effects with an overdose: nausea, diarrhea, headache, increased fatigue, blood coagulation.

4. 4 B vitamins B:

   • 1. 4. 1 The role in the nervous system: B vitamins B (B1, B6, B12) play an important role in maintaining the health of the nervous system. They participate in the synthesis of neurotransmitters conveying nerve impulses, and myelin, the protective shell of the nerve fibers. B vitamins deficiency can lead to neurological symptoms such as numbness, tingling, joint pain associated with nerves damage.
   • 1. 4. 2 Vitamin B1 (TIAMIN):
        • Role: Participates in the carbohydrate metabolism necessary for energy. Supports the function of the nervous system.
        • Sources: Whole grain products, pork, legumes, nuts.
   • 1. 4. 3 Vitamin B6 (Pyridoxin):
        • Role: Participates in the exchange of amino acids, a synthesis of neurotransmitters and hemoglobin. It has anti -inflammatory properties. It can reduce pain and inflammation with a carpal channel syndrome.
        • Sources: Meat, fish, poultry, potatoes, bananas, avocados, nuts.
   • 1. 4. 4 Vitamin B12 (cobalamin):
        • Role: It is necessary for the formation of red blood cells, DNA and RNA synthesis, and maintaining the function of the nervous system. Vitamin B12 deficiency can lead to neurological symptoms, such as numbness and tingling in the limbs, which can be mistaken for joint pain.
        • Sources: Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives.
   • 1. 4. 5 Influence on inflammation and pain: Vitamins B6 and B12 can have an anti -inflammatory and analgesic effect. They can reduce pain and inflammation for neuropathies associated with joint diseases.
   • 1. 4. 6 B vitamins deficiency: symptoms and consequences:
        • Symptoms: Fatigue, weakness, numbness and tingling in the limbs, depression, irritability, memory impairment, anemia.
        • Consequences for the joints: Joint pain associated with nerves damage, worsening nervous conduction, and impaired coordination.
   • 1. 4. 7 Reception recommendations: Recommended daily doses of B vitamins depend on age, health and the presence of deficiency. It is important to comply with a balanced diet and, if necessary, take additives as a doctor’s prescription.
   • 1. 4. 8 Contraindications and side effects: Contraindications: Increased sensitivity to group B vitamins. Side effects with an overdose: rarely occur, but may include nausea, vomiting, diarrhea, and skin rashes.

5. 5 Vitamin K:

   • 1. 5. 1 The role in blood coagulation and bone health: Vitamin K plays an important role in blood coagulation and maintaining bone health. It is necessary to activate proteins involved in blood coagulation and deposit of calcium in the bones.
   • 1. 5. 2 Vitamin K1 (Fillohinon):
        • Role: The main form of vitamin K obtained from food. Participates in blood coagulation.
        • Sources: Green leaf vegetables (spinach, broccoli, cabbage), vegetable oils.
   • 1. 5. 3 Vitamin K2 (Menahinon):
        • Role: It is synthesized by bacteria in the intestines. Participates in the deposition of calcium in the bones and prevention of calcification of arteries. Some studies show that vitamin K2 can improve the condition of cartilage and reduce the risk of osteoarthrosis.
        • Sources: Enzymed products (NATTO, sauerkraut), meat, eggs, dairy products.
   • 1. 5. 4 Influence on the health of the joints: Vitamin K2 can help strengthen bones and improve the condition of cartilage, which is important for joint health.
   • 1. 5. 5 Vitamin K: Symptoms and consequences:
        • Symptoms: Bleeding, bruises, slow healing of wounds.
        • Consequences for the joints: Increasing the risk of osteoporosis and fractures, deterioration of the condition of cartilage.
   • 1. 5. 6 Reception recommendations: The recommended daily dose of vitamin K for adults is 90-120 μg.
   • 1. 5. 7 Contraindications and side effects: Contraindications: taking anticoagulants (warfarin). Vitamin K can reduce the effectiveness of anticoagulants. Side effects with an overdose: rarely found.

Chapter 3: Trace elements – indispensable components for joint health

1. 1 Calcium:

   • 1. 1. 1 The role in the structure of the bones: Calcium is the main building material of the bones. It is about 99% of total calcium in the body. Sufficient calcium consumption is necessary to maintain bone strength and prevent osteoporosis.
   • 1. 1. 2 Influence on cartilage tissue: Calcium also plays a role in maintaining the health of cartilage. It is involved in the regulation of the metabolism of chondrocytes (cartilage cells) and contributes to the formation of collagen.
   • 1. 1. 3 Calcium sources:
        • Dairy products: Moloko, cheese, yogurt.
        • Green sheet vegetables: Spinach, broccoli, cabbage.
        • Enriched products: Vegetable milk, juice, breakfast flakes.
        • Fish with bones: Sardins, salmon.
        • Supplements: Calcium carbonate, calcium citrate.
   • 1. 1. 4 Calcium deficiency: symptoms and consequences:
        • Symptoms: Muscle convulsions, numbness and tingling in the limbs, weakness of bones, frequent fractures.
        • Consequences for the joints: Increasing the risk of osteoporosis, fractures, joint pain.
   • 1. 1. 5 Reception recommendations: The recommended daily dose of calcium depends on the age and state of health. Adults are recommended to take 1000-1200 mg of calcium per day.
   • 1. 1. 6 Important calcium assimilation factors:
        • Vitamin D: It is necessary for the absorption of calcium in the intestines.
        • Phosphorus: It is important for maintaining the balance of calcium and phosphorus in the body.
        • Magnesium: Participates in the regulation of calcium metabolism.
        • Physical activity: Stimulates the deposition of calcium in the bones.
   • 1. 1. 7 Contraindications and side effects: Contraindications: hypercalcemia, hypercalciuria, urolithiasis. Side effects with an overdose: constipation, nausea, vomiting, the formation of kidney stones.

2. 2 Magnesium:

   • 1. 2. 1 The role in the health of bones and muscles: Magnesium is involved in more than 300 biochemical reactions in the body. It is important for maintaining the health of bones, muscles and nervous system.
   • 1. 2. 2 Influence on the absorption of calcium: Magnesium regulates calcium metabolism and contributes to its deposition in the bones.
   • 1. 2. 3 Participation in the synthesis of collagen: Magnesium is involved in the synthesis of collagen necessary to maintain the health of cartilage tissue.
   • 1. 2. 4 Anti -inflammatory properties: Magnesium has anti -inflammatory properties and can reduce pain and inflammation in the joints.
   • 1. 2. 5 Sources of magnesium:
        • Green sheet vegetables: Spinach, broccoli.
        • Nuts and seeds: Almonds, cashews, pumpkin seeds, sunflower seeds.
        • Whole grain products: Brown rice, oatmeal.
        • Legumes: Black beans, lentils.
        • Avocado.
        • Supplements: Magnesium oxide, magnesium citrate, magnesium glycinate.
   • 1. 2. 6 Magnesium deficiency: symptoms and consequences:
        • Symptoms: Muscle convulsions, weakness, fatigue, sleep disturbance, nervousness, headaches.
        • Consequences for the joints: An increase in the risk of osteoporosis, joint pain, muscle spasms.
   • 1. 2. 7 Reception recommendations: The recommended daily dose of magnesium for adults is 310-420 mg.
   • 1. 2. 8 Contraindications and side effects: Contraindications: renal failure. Side effects with an overdose: diarrhea, nausea, abdominal pain.

3. 3 Zinc:

   • 1. 3. 1 The role in the immune system and tissue healing: Zinc plays an important role in maintaining the health of the immune system and healing of tissues.
   • 1. 3. 2 Participation in the synthesis of collagen: Zinc is necessary for the synthesis of collagen and other proteins that make up cartilage fabric.
   • 1. 3. 3 Anti -inflammatory properties: Zinc has anti -inflammatory properties and can reduce pain and inflammation in the joints.
   • 1. 3. 4 Influence on the activity of chondrocytes: Zinc can affect the activity of chondrocytes (cartilage cells) and promote the restoration of cartilage.
   • 1. 3. 5 Sources of zinc:
        • Meat: Beef, pork, bird.
        • Seafood: Oysters, crabs.
        • Nuts and seeds: Cashew, pumpkin seeds.
        • Legumes: Beans, lentils.
        • Whole grain products: Oatmeal, brown rice.
        • Supplements: Zinc Gluconate, zinc citrate, zinc sulfate.
   • 1. 3. 6 Zinc deficiency: symptoms and consequences:
        • Symptoms: Reducing immunity, slow healing of wounds, loss of appetite, hair loss, disturbance of taste and smell.
        • Consequences for the joints: Deterioration of the condition of cartilage, increased inflammation in the joints, slowdown in recovery after injuries.
   • 1. 3. 7 Reception recommendations: The recommended daily zinc dose for adults is 8-11 mg.
   • 1. 3. 8 Contraindications and side effects: Contraindications: increased sensitivity to zinc. Side effects with an overdose: nausea, vomiting, diarrhea, abdominal pain, violation of copper assimilation.

4. 4 Selenium:

   • 1. 4. 1 Antioxidant properties: Selenium is an important antioxidant that protects the cells from damage to free radicals. It is part of the enzyme glutathioneperoxidase, which neutralizes free radicals.
   • 1. 4. 2 Anti -inflammatory properties: Selenium has anti -inflammatory properties and can reduce pain and inflammation in the joints.
   • 1. 4. 3 The role in the health of cartilage tissue: Selenium can help protect cartilage tissue from destruction caused by inflammation and free radicals.
   • 1. 4. 4 Sources of Selena:
        • Brazilian nuts: The best source of Selena.
        • Seafood: Tuna, salmon, shrimp.
        • Meat: Beef, pork, bird.
        • Whole grain products: Brown rice, oatmeal.
        • Eggs.
        • Supplements: Seleenomeininin, sodium selenite.
   • 1. 4. 5 Selena deficiency: symptoms and consequences:
        • Symptoms: Muscle weakness, fatigue, reduction of immunity, cardiomyopathy (Keshan disease).
        • Consequences for the joints: Strengthening inflammation in the joints, deterioration of the condition of cartilage.
   • 1. 4. 6 Reception recommendations: The recommended daily dose of selenium for adults is 55 μg.
   • 1. 4. 7 Contraindications and side effects: Contraindications: increased sensitivity to selenium. Side effects with an overdose: hair loss, fragility of nails, skin rashes, nausea, vomiting, nervous disorders.

5. 5 Copper:

   • 1. 5. 1 The role in the synthesis of collagen and elastin: Copper is necessary for the synthesis of collagen and elastin, proteins that make up cartilage fabric, ligaments and tendons.
   • 1. 5. 2 Anti -inflammatory properties: Copper has anti -inflammatory properties and can reduce pain and inflammation in the joints.
   • 1. 5. 3 Participation in bone formation: Copper is involved in the formation of bone tissue and maintaining its strength.
   • 1. 5. 4 Sources of copper:
        • Seafood: Oysters, crabs.
        • Nuts and seeds: Cashew, sunflower seeds.
        • Legumes: Lentils, beans.
        • Whole grain products: Oatmeal, brown rice.
        • Dark chocolate.
        • Supplements: Copper gluconate, copper sulfate.
   • 1. 5. 5 Copper deficiency: symptoms and consequences:
        • Symptoms: Anemia, a decrease in immunity, bone growth, neurological symptoms.
        • Consequences for the joints: Deterioration of the condition of cartilage, weakening of ligaments and tendons, increasing the risk of fractures.
   • 1. 5. 6 Reception recommendations: The recommended daily dose of copper for adults is 900 mcg.
   • 1. 5. 7 Contraindications and side effects: Contraindications: Wilson’s disease (copper metabolism). Side effects with an overdose: nausea, vomiting, abdominal pain, diarrhea.

6. 6 Manganese:

   • 1. 6. 1 The role in the formation of bone and cartilage: The manganese is involved in the formation of bone and cartilage. It is necessary for the synthesis of proteoglycans, important components of cartilage.
   • 1. 6. 2 Antioxidant properties: The manganese is part of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant that protects the cells from damage to free radicals.
   • 1. 6. 3 Participation in metabolism: The manganese is involved in the metabolism, including carbohydrate, fat and protein metabolism.
   • 1. 6. 4 Sources of manganese:
        • Whole grain products: Oatmeal, brown rice.
        • Nuts and seeds: Almonds, walnuts, pumpkin seeds.
        • Legumes: Beans,