Arthritis and arthrosis: the role of vitamins in support of the joints
Arthritis and arthrosis are common diseases that affect joints and lead to pain, stiffness and limiting mobility. Although the main treatment of these conditions usually includes medicines, physiotherapy and, in some cases, surgical intervention, certain vitamins and trace elements can play an auxiliary role in alleviating symptoms and slowing down the progression of the disease. Understanding what vitamins are most useful and how they act can help patients make reasonable decisions regarding their health and well -being.
Vitamin D: The basis of the health of bones and joints
Vitamin D plays a key role in maintaining bone health, since it is necessary for the absorption of calcium. Vitamin D deficiency can lead to weakening of bones and increased risk of fractures, which is especially important for people suffering from arthritis and arthrosis.
- The mechanism of action: Vitamin D helps the body absorb calcium from food and supports the normal concentration of calcium in the blood. Calcium, in turn, is necessary for the formation and maintenance of bone strength. In addition, vitamin D is involved in the regulation of the immune system and can have an anti -inflammatory effect.
- Research: Numerous studies have shown the relationship between the low level of vitamin D and the increased risk of the development of arthritis and arthrosis. For example, studies have shown that people with osteoarthritis of the knee joint often have a deficiency of vitamin D. Other studies have shown that taking vitamin D additives can reduce pain and improve joint function in patients with arthritis.
- Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of deficiency. Adults are usually recommended to take from 600 to 800 IU (international units) of vitamin D per day. However, people with vitamin D deficiency may require a higher dose that the doctor must determine.
- Sources: Vitamin D can be obtained from several sources, including:
- Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D, which is produced, depends on the time of year, time of day, breadth of terrain and skin color.
- Food: Some products, such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals), contain vitamin D.
- Supplements: Vitamin D is available in the form of additives in various forms, including vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is considered more effective than vitamin D2, since it is better absorbed by the body.
- Cautions: Taking too much vitamin D can lead to toxicity, which can cause symptoms such as nausea, vomiting, weakness and kidney problems. It is important to observe the recommended dose and consult a doctor before taking the additives of vitamin D.
Vitamin C: a powerful antioxidant for joint health
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in protecting the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, including joint cells, and contribute to the development of arthritis and arthrosis.
- The mechanism of action: Vitamin C neutralizes free radicals, preventing cell damage. In addition, vitamin C is necessary for the synthesis of collagen, the main protein, which is cartilage, ligaments and tendons. Collagen provides the strength and elasticity of these tissues, which is important for joint health.
- Research: Studies have shown that people consuming a sufficient amount of vitamin C have a lower risk of arthritis and arthrosis. For example, one study showed that people who consumed more vitamin C had a 30% less risk of developing the knee -like osteoarthritis. Other studies have shown that taking vitamin C additives can reduce pain and improve joint function in patients with arthritis.
- Dosage: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. However, people with arthritis and arthrosis may require a higher dose that the doctor must determine.
- Sources: Vitamin C is contained in a large number of fruits and vegetables, including:
- Citrus: Orange, lemons, grapefruit
- Berries: Strawberries, blueberries, raspberries
- Vegetables: Broccoli, pepper, spinach
- Cautions: The intake of too much vitamin C can cause symptoms such as diarrhea, nausea and abdominal pain. It is important to observe the recommended dose and consult a doctor before taking the additives of vitamin C.
Vitamin E: Protection of joint cells from damage
Vitamin E is another powerful antioxidant that helps to protect the body cells from damage caused by free radicals. Vitamin E can also have an anti -inflammatory effect and improve the function of the immune system.
- The mechanism of action: Vitamin E neutralizes free radicals, preventing cell damage. In addition, vitamin E can inhibit the production of inflammatory molecules, such as cytokines that play a role in the development of arthritis and arthrosis.
- Research: Studies have shown that vitamin E can help reduce pain and stiffness in joints in patients with arthritis. For example, one study showed that taking vitamin E additives reduced pain and improved joint function in patients with an osteoarthritis of the knee joint.
- Dosage: The recommended daily dose of vitamin E for adults is 15 mg. However, people with arthritis and arthrosis may require a higher dose that the doctor must determine.
- Sources: Vitamin E is contained in various products, including:
- Vegetable oils: Sunflower, olive, corn
- Nuts and seeds: Almonds, hazelnuts, sunflower seeds
- Vegetables: Spinach, broccoli
- Cautions: Taking too much vitamin E can increase the risk of bleeding. It is important to observe the recommended dose and consult a doctor before taking vitamin E additives, especially if you take anticoagulants.
B vitamins B: Support for the nervous system and reduction of pain
B vitamins play an important role in maintaining the health of the nervous system and can help reduce the pain associated with arthritis and arthrosis.
- Vitamin B1 (TIAMIN): Tiamine is necessary for carbohydrate metabolism and maintaining the function of the nervous system. Tiamine deficiency can lead to nerves damage and pain increased.
- Vitamin B6 (Pyridoxin): Pyridoxine is involved in the synthesis of neurotransmitters that regulate pain and mood. Pyridoxine deficiency can lead to increased pain and depression.
- Vitamin B12 (cobalamin): Cobalamin is necessary for the formation of red blood cells and maintaining the function of the nervous system. Cobalamine deficiency can lead to damage to nerves and anemia, which can increase pain and fatigue.
- Research: Studies have shown that taking B vitamins can help reduce pain and improve the function of the nervous system in patients with arthritis and arthrosis. For example, one study showed that taking vitamin B12 additives reduced the pain and improved the function of the nervous system in patients with osteoarthritis of the knee joint.
- Dosage: Recommended daily doses of B vitamins vary depending on age, health and level of deficiency. It is important to consult a doctor to determine the optimal dose for you.
- Sources: B vitamins are contained in various products, including:
- Meat: Beef, pork, bird
- Fish: Salmon, tuna
- Eggs
- Dairy products: Thrush, cheese, yogurt
- Cereals: Enriched cereals, whole grain bread
- Vegetables: Broccoli, spinach, asparagus
- Cautions: The intake of too much vitamins of group B can cause side effects, such as nausea, vomiting and diarrhea. It is important to follow the recommended dose and consult a doctor before taking the additives of vitamins of group B.
Vitamin K: bone health and prevention of cartilage calcification
Vitamin K plays an important role in the health of bones and blood coagulation. It can also help prevent cartilage calcification, which can contribute to the development of arthrosis.
- The mechanism of action: Vitamin K is necessary for the activation of proteins that are involved in the formation and maintenance of bone strength. In addition, vitamin K can inhibit calcium deposition in cartilage, which can prevent its damage.
- Research: Studies have shown that people consuming a sufficient amount of vitamin K have a lower risk of arthrosis. For example, one study showed that people with a higher level of vitamin K in the blood had a less risk of developing the osteoarthritis of the knee joint.
- Dosage: The recommended daily dose of vitamin K for adults is 90 mcg for women and 120 μg for men.
- Sources: Vitamin K is contained in various products, including:
- Green sheet vegetables: Spinach, cabbage, broccoli
- Vegetable oils: Soyevo, olive
- Fruits: Avocado, kiwi
- Cautions: Vitamin K can interact with anticoagulants such as warfarin. It is important to consult a doctor before taking vitamin K additives if you take anticoagulants.
The choice of vitamins for arthritis and arthrosis: individual approach
It is important to remember that the choice of vitamins for arthritis and arthrosis should be individual and based on the needs of a particular person. It is recommended to consult a doctor or nutritionist to determine which vitamins and in what dosage will be the most useful in your case. The doctor may prescribe blood tests to evaluate the level of vitamins in your body and identify deficits.
Additional recommendations:
- Balanced nutrition: Try to receive vitamins and microelements from a balanced diet, including fruits, vegetables, whole grain products, low -fat meat and fish.
- Quality of additives: When choosing vitamin additives, pay attention to their quality and reputation of the manufacturer. Choose additives that have been tested for cleanliness and efficiency.
- Interaction with drugs: Tell your doctor about all the additives that you accept to avoid interaction with medicines.
- Regular examinations: Regularly visit a doctor to control the health status and adjust treatment.
Important: Vitamins and trace elements can be useful as an addition to the main treatment of arthritis and arthrosis, but they are not a replacement for drug therapy, physiotherapy or surgical intervention. Always follow the doctor’s recommendations and do not self -medicate.