Necessary vitamins to strengthen cartilage fabric

Necessary vitamins to strengthen cartilage fabric

Cartilage tissue plays a critical role in the health of the joints, providing a smooth surface for movement and amortizing the loads. It does not have direct blood supply, which makes it especially vulnerable to damage and slows down the recovery processes. Maintaining the health of the cartilage requires a comprehensive approach, including proper nutrition, moderate physical activity and, most importantly, the sufficient receipt of certain vitamins and minerals. This extensive review is devoted to the necessary vitamins to strengthen cartilage, considering their functions, sources, the effect on various aspects of the health of cartilage and recommendations for use.

1. Vitamin C (ascorbic acid): collagen architect and powerful antioxidant

Vitamin C is a water -soluble vitamin that plays a crucial role in the synthesis of collagen – the main structural protein of cartilage. Collagen is up to 95% of the dry weight of the cartilage and provides its strength, elasticity and the ability to withstand the load.

• Vitamin C functions in cartilage:

  • Collagen synthesis: Vitamin C is a cofactor for two enzymes, spilled-4-hydroxylase and lysil-hydroxylase, which are necessary for hydroxylation of the proline and lysine in the collagen molecule. Hydroxiling is crucial for the stability and correct structure of collagen. The disadvantage of vitamin C leads to a violation of collagen synthesis, which makes the cartilage weaker and more damaged.
  • Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cartilage cells (chondrocytes) from damage to free radicals. Free radicals are formed as a result of inflammation, metabolism and exposure to external factors, such as environmental pollution. They can destroy cartilage cells and accelerate degenerative processes. Vitamin C neutralizes free radicals, preventing their destructive effect.
  • Regulation of inflammation: Vitamin C has anti -inflammatory properties that can help reduce joint inflammation. Inflammation is a key factor in the development of osteoarthritis and other joint diseases, so a decrease in inflammation can slow down the progression of these diseases and relieve pain.
  • Stimulation of the synthesis of proteoglycans: Vitamin C can stimulate the synthesis of proteoglycans, which are important components of cartilage matrix. Proteoglycans are responsible for holding water in cartilage and ensuring its elasticity and the ability to withstand the loads.

• Sources of vitamin C:

  • Fruits: Citrus fruits (oranges, lemons, grapefruit), kiwi, strawberries, black currants, melon, pineapple, mangoes.
  • Vegetables: Broccoli, Brussels cabbage, cauliflower, sweet pepper (especially red and yellow), spinach, tomatoes, potatoes (especially with a peel).
  • Herbs: Parsley, dill.

• Recommendations for use:

  • The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. However, to maintain the health of cartilage and reduce inflammation in the joints, higher doses may be required, up to 500-1000 mg per day.
  • It is important to distribute the intake of vitamin C during the day, since it is water -soluble and is quickly excreted from the body.
  • Vitamin C is well tolerated by most people, but when taking high doses, side effects can occur, such as stomach disorder, diarrhea and nausea.
  • People with kidney diseases should consult a doctor before taking high doses of vitamin C.

• Research and scientific data:

  • Studies have shown that vitamin C deficiency can lead to the development of a mourn, a disease characterized by a weakness of connective tissue, including cartilage.
  • Clinical studies have shown that vitamin C intake can reduce pain and improve joint function in people with osteoarthritis.
  • Studies in vitro and in vivo confirm that vitamin C stimulates the synthesis of collagen and proteoglycans in cartilage.

2. Vitamin D (calciferol): metabolism regulator of bone and cartilage tissue

Vitamin D is a fat -soluble vitamin that plays a key role in the regulation of the metabolism of calcium and phosphorus, necessary for the health of bones and cartilage. Although vitamin D is mainly known for its role in bone health, it also has a significant effect on cartilage.

• Vitamin D functions in cartilaginous tissue:

  • Regulation of chondrocytes metabolism: Vitamin D affects the activity of chondrocytes, cells responsible for maintaining and restoring cartilage. It is involved in the regulation of collagen synthesis and proteoglycans, as well as in the processes of remodeling of cartilage.
  • Carthing protection protection: Vitamin D can protect cartilage from degeneration caused by inflammation and other factors. It reduces the activity of enzymes that destroy the cartilage matrix, and stimulates the synthesis of substances that protect cartilage.
  • Strengthening bones under the cartilage (subchondral bone): Vitamin D plays an important role in maintaining the health of the subchondral bone, which supports the cartilage. Strengthening the subchondral bone helps distribute the load on the joint and reduce the risk of cartilage damage.
  • Reduced inflammation: Vitamin D has anti -inflammatory properties that can help reduce joint inflammation.

• Sources of vitamin D:

  • Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet rays. However, the amount of vitamin D, synthesized in the skin, depends on many factors, such as the time of year, time of day, geographical latitude, skin color and the use of sunscreen creams.
  • Food:
    • Fat fish (salmon, tuna, mackerel, herring).
    • Egg yolk.
    • Mushrooms grown under ultraviolet light.
    • Enriched products (milk, yogurt, breakfast flakes).
  • Supplements: Vitamin D additives are available in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood.

• Recommendations for use:

  • The recommended daily dose of vitamin D for adults is 600 IU (15 μg). However, to maintain the health of cartilage and bones, higher doses may be required, especially in the winter months or for people with vitamin D.
  • The optimal level of vitamin D in the blood is 30-50 ng/ml.
  • Before taking high doses of vitamin D, it is recommended to consult a doctor and take a blood test to the level of vitamin D.
  • Vitamin D is a fat -soluble vitamin, so it is better to take it with food containing fats to improve absorption.

• Research and scientific data:

  • Studies have shown that vitamin D deficiency is associated with an increased risk of development of osteoarthritis and other joint diseases.
  • Clinical studies have shown that vitamin D intake can reduce pain and improve joint function in people with osteoarthritis.
  • Studies in vitro and in vivo confirm that vitamin D has a protective effect on cartilage tissue and contributes to its restoration.
  • Observatory studies showed a relationship between vitamin D level and the progression of osteoarthritis.

3. Vitamin E (Tokoferol): Carty protector from oxidative stress

Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. It plays an important role in the protection of cells, including chondrocytes, from damage to free radicals and oxidative stress.

• Vitamin E functions in cartilage:

  • Antioxidant Protection: Vitamin E protects lipids in cell membranes from oxidation with free radicals. This is especially important for chondrocytes that do not have direct blood supply and are more vulnerable to damage.
  • Reduced inflammation: Vitamin E has anti -inflammatory properties that can help reduce joint inflammation. It can suppress the activity of inflammatory cytokines, such as the Alpha Necrosis factor (TNF-α) and Interleukin-1 beta (IL-1β), which play a key role in the development of osteoarthritis.
  • Maintaining the health of synovial fluid: Vitamin E can help maintain the health of the synovial fluid, which lubricates the joints and ensures their smooth movement. It can protect the synovial fluid from oxidative damage and improve its viscosity.

• Sources of vitamin E:

  • Vegetable oils: Sunflower, olive, corn, soybean, wheat germ oil.
  • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds.
  • Green sheet vegetables: Spinach, broccoli.
  • Avocado.
  • Enriched products (breakfast flakes).

• Recommendations for use:

  • The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU).
  • Vitamin E is a fat -soluble vitamin, so it is better to take it with food containing fats to improve absorption.
  • Vitamin E is usually well tolerated, but when taking high doses, side effects can occur, such as stomach disorder, headache and fatigue.
  • People taking anticoagulants (drugs that thin blood) should consult a doctor before taking vitamin E, since he can enhance the effect of these drugs.

• Research and scientific data:

  • Studies have shown that people with osteoarthritis often have a deficiency of vitamin E.
  • Clinical studies have shown that vitamin E intake can reduce pain and improve joint function in people with osteoarthritis.
  • Studies in vitro and in vivo confirm that vitamin E has antioxidant and anti -inflammatory properties and can protect cartilage tissue from damage.
  • Some studies have shown that vitamin E can slow down the progression of osteoarthritis.

4. Vitamin K (Phillokhinon): participation in the mineralization of bones and cartridge of the cartilage

Vitamin K is a fat -soluble vitamin that plays an important role in blood coagulation and bone mineralization. Although its effect on the cartilage fabric is less studied than the influence of vitamins C, D and E, data appear indicating its possible role in maintaining the health of cartilage.

• Vitamin K functions in cartilage (potential):

  • Regulation of bone metabolism: Vitamin K is necessary for carboxylation of osteocalcin, protein participating in the mineralization of bones. Healthy bone tissue supports cartilage and reduces the load on the joints.
  • Calcification Protection: Some studies show that vitamin K can help prevent cartilage calcification, a process that can lead to its degeneration.
  • Regulation of inflammation: Vitamin K can have anti -inflammatory properties that can help reduce inflammation in the joints.

• Sources of vitamin K:

  • Green sheet vegetables: Spinach, cabbage, broccoli, salad brass.
  • Vegetable oils: Soyevo, rapeseed, olive.
  • Some fruits: Avocado, kiwi.
  • Bacteria in the intestines: Vitamin K2 (menachinon) is synthesized by bacteria in the intestine.

• Recommendations for use:

  • The recommended daily dose of vitamin K for adults is 90 mcg for women and 120 μg for men.
  • Vitamin K is a fat -soluble vitamin, so it is better to take it with food containing fats to improve absorption.
  • People taking anticoagulants (drugs that thin blood) should consult a doctor before taking vitamin K, as he can interact with these drugs.

• Research and scientific data:

  • In vitro studies have shown that vitamin K can stimulate the synthesis of matrix proteins in chondrocytes.
  • Some observatory studies showed a connection between vitamin K level and the risk of osteoarthritis.
  • Additional studies are needed to confirm the role of vitamin K in maintaining the health of cartilage tissue.

5. B vitamins B: Support for metabolism and nervous system, indirect effect on cartilage

B vitamins are a complex of water -soluble vitamins that play an important role in cell metabolism, the function of the nervous system and the formation of red blood cells. Although they do not have a direct effect on the synthesis of collagen or the structure of cartilage tissue, they indirectly affect the health of the joints, supporting the general health of the body and reducing factors that contribute to inflammation and pain.

• B vitamins functions affecting joint health:

  • Vitamin B1 (TIAMIN): Participates in the metabolism of carbohydrates and nervous function. The disadvantage of thiamine can lead to neuropathy, which can increase joint pain.
  • Vitamin B3 (Niacin): He plays a role in energy metabolism and antioxidant protection. Niacin can reduce blood cholesterol, which can be useful for people with osteoarthritis.
  • Vitamin B6 (Pyridoxin): Participates in amino acid metabolism and the synthesis of neurotransmitters. Vitamin B6 can relieve pain and inflammation in the joints.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the functions of the nervous system. Vitamin B12 deficiency can lead to anemia and neuropathy, which can worsen the condition of the joints.
  • Folic acid (vitamin B9): Important for cell division and DNA synthesis. Folic acid can reduce the level of homocysteine in the blood, the high level of which is associated with an increased risk of osteoarthritis.

• Sources of B vitamins B:

  • Vitamin B1 (TIAMIN): Whole grain products, pork, legumes, nuts.
  • Vitamin B3 (Niacin): Meat, fish, poultry, mushrooms, peanuts.
  • Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, avocados, potatoes.
  • Vitamin B12 (cobalamin): Meat, fish, poultry, eggs, dairy products.
  • Folic acid (vitamin B9): Green leafy vegetables, legumes, citrus fruits, enriched products.

• Recommendations for use:

  • Recommended daily doses of B vitamins vary depending on vitamin.
  • B vitamins are water -soluble vitamins, so they must be regularly replenished.
  • Most people get enough group B vitamins from a balanced diet. However, people with certain diseases or dietary restrictions may require additives.

• Research and scientific data:

  • Studies have shown that the deficiency of group B vitamins can aggravate the symptoms of joint diseases.
  • Clinical studies have shown that taking B vitamins of group B can reduce pain and improve joint function in people with osteoarthritis.
  • Additional studies are needed to confirm the effects of group B vitamins on the health of cartilage tissue.

6. Other important factors for the health of cartilage tissue:

In addition to vitamins, there are other important factors that must be taken into account to maintain the health of cartilage tissue:

• Minerals: Calcium, magnesium, zinc, copper and selenium play an important role in the health of bones and cartilage.
• Glucosamine and chondroitin: These substances are components of cartilage matrix and can help slow down the progression of osteoarthritis.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain.
• Hyaluronic acid: Hyaluronic acid is a component of synovial fluid and can help lubricate the joints and improve their function.
• Physical activity: Moderate physical activity helps maintain the health of cartilage tissue, stimulating the synthesis of collagen and proteoglycans.
• Maintaining a healthy weight: Excessive weight provides an additional load on the joints, which can lead to cartilage damage.
• Refusal of smoking: Smoking worsens the blood supply to the cartilage tissue and can accelerate its degeneration.

In conclusion:

Maintaining the health of cartilaginous tissue requires an integrated approach, including proper nutrition, moderate physical activity and sufficient receipt of the necessary vitamins and minerals. Vitamins C, D, E and K, as well as B vitamins play an important role in maintaining the structure, function and health of cartilage. It is important to use products rich in these vitamins, and, if necessary, take additives under the supervision of a doctor. In addition, it is necessary to take into account other important factors, such as maintaining a healthy weight, smoking refusal and regular physical exercises in order to ensure optimal joint health. Further studies are necessary for a more complete understanding of the role of vitamins in maintaining the health of cartilage tissue and developing effective strategies for the prevention and treatment of joint diseases.