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Top Dietary Supplements for Joint Health
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Chondroitin Sulfate
Chondroitin is a component of connective tissue that is found in cartilage and bones. Chondroitin sulfate is a synthesized chemical form made from cow cartilage. Taking a daily dose appears to reduce joint pain and inflammation, improve joint function, and slow the progression of osteoarthritis. It enhances the shock absorbing capacity of collagen and blocks the enzymes which cause deterioration of cartilage. It may take up to one month to notice an effect. Precautions include high levels of manganese found in some formulations, which can cause health problems with long term use, remote possibility of contamination associated with mad cow disease, increased risk of bleeding if taken with blood-thinning medications such as NSAIDs and an allergic reaction. Side effects include diarrhea, constipation and abdominal pain. Photo: Getty Images
Glucosamine Sulfate
Glucosamine plays a major role in the growth, repair and maintenance of joint cartilage. Glucosamine sulfate is a synthesized supplement made from the shells of shellfish like crab, shrimp and lobster. Taking a daily dose appears to relieve pain associated with osteoarthritis, improve joint function, and slow the deterioration of cartilage. It keeps joints lubricated by helping cartilage absorb water. It is often available in combination with chondroitin sulfate. It appears to be as effective as NSAIDs in reducing osteoarthritis symptoms but can take twice as long to notice an effect. Do not take glucosamine sulfate if you are allergic to shellfish. Possible side effects include mild upset stomach, heartburn, nausea, diarrhea and constipation. An increase in blood glucose, cholesterol, triglycerides and blood pressure are possible. Photo: Getty Images
Fish Oil
The oil of cold water fish, such as mackerel, salmon and sardines, is a rich source of omega-3 fatty acids. Omega-3 fatty acids reduce inflammation. For this reason, fish oil is used to reduce inflammation and joint stiffness associated with arthritis. It is difficult to get a therapeutic dose from diet alone. For relief of arthritis symptoms, taking fish oil capsules containing at least 30% of the active ingredients EPA/DHA is recommended. When taken in normal doses, fish oil capsules are safe. However, an individual who is taking blood thinning medications is at risk of excessive bleeding and should consult his/her physician. Look for fish oil capsules that do not contain mercury. Photo: Getty Images
Flax
The seed of the flax plant is another rich source of omega-3 fatty acids. Though omega-3 fatty acids are known to have anti-inflammatory properties, there is a lack of evidence that flaxseed effectively improves joint health. Flax is available as whole seed, oil, ground flour and capsules. Flax can adversely interact with blood thinning medications as well as aspirin and NSAIDs. Do not take flax if you have been diagnosed with hormone-sensitive breast or uterine cancer. Use with caution if you are taking cholesterol lowering medication. Flax can impair the absorption of certain medications, so check with your physician first. Photo: Getty Images
GLA
GLA stands for gamma-linolenic acid, which is a type of omega-3 fatty acid. In nature, it is found in evening primrose oil, black currant oil and borage oil. When taken orally, as an oil or in capsules, GLA appears to reduce joint inflammation, pain and morning stiffness. It may take one to three months to notice an effect. GLA does not slow the progression of joint damage. Precautions include stopping GLA two weeks before planned surgery, should not be taken by anyone with seizure disorders and should be avoided during pregnancy. Side effects include occasional headaches, abdominal pain, nausea and loose stools. Do not take exceed 3,000 mg of GLA per day. Do not use GLA if you are taking blood-thinning medications, ceftazidine, cyclosporine, phenothiazines or are receiving chemotherapy. Photo: Getty Images
Avocado Soybean Unsaponifiables (ASU)
Avocado soybean unsaponifiables are natural extracts of avocado and soybean oils and are thought to slow the progression of osteoarthritis. Limited scientific research suggests it slows the production of certain inflammatory chemicals made in the body and helps prevent the deterioration of cartilage. Photo: Getty Images
Sam-e
S-adenosyl-L-methionone or Sam-E is a naturally occurring chemical in the body. It has effective anti-inflammatory and analgesic properties. It eases the symptoms of joint stiffness and swelling associated with various types of arthritis. It is thought to improve joint function and repair cartilage. Results may be felt following one week of treatment. Sam-E should not be taken without a physician’s supervision. It is important to get an adequate intake of B vitamins since Sam-E interacts with vitamins B6, B12 and folate. Side effects include nausea, vomiting, flatulence, diarrhea and headache. It may lower blood sugar levels, interact with antidepressive medications and worsen Parkinson’s disease. Photo: Getty Images
DMSO
Dimethyl Sulfoxide or DMSO is available as a topical cream and is a by-product of wood pulp processing. A 25% DSMO solution for oral use is available by prescription only. Topical DMSO appears to have anti-inflammatory properties and is used to relieve joint pain and inflammation and improve joint function. Few human studies have been conducted and of these, there have been conflicting results in its effectiveness in the treatment of osteoarthritis. Side effects include skin irritation and dermatitis for topical use. Oral DMSO can cause headache, dizziness, nausea, vomiting, diarrhea, constipation and anorexia. DMSO should not be taken if you have diabetes, asthma, liver, kidney or heart conditions. Never use industrial grade DMSO and wash off any lotion or skin product before applying. Photo: Getty Images
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