A definitive guide to selecting the ideal supplement for joint problems

Joints are essential structures for mobility, especially when practicing any type of physical activity. The practice of strengthening exercises, stretching, as well as proper biomechanics, can contribute to preserving joint health. Finally, in some cases, joint supplements can be positive for their performance and preservation.

What joint diseases are there?

Joints can suffer from a variety of conditions and pathologies. Among the most common are:

• Osteoarthrosis or osteoarthritis. It is the most common joint pathology, affecting millions of people worldwide. It causes physical disability and pain, caused by pathological changes in the joint tissues that culminate in structural alterations of the cartilage and bone. Age is one of the most relevant risk factors.

• Capsulitis. It is the acute inflammation that affects the synovial tissue surrounding the joint.

• Arthritis. It is the inflammation of the joint. It can be acute or chronic.

• Ligament injuries. Ligaments provide stability and frame the range of motion of the joint. Their injury is a major setback for sports practice and mobility.

• Dislocation. It occurs when a bone separates from its joint and is not able to return to its place.

Sometimes, physical activity and sport are related to the appearance of joint injuries. Situations such as incorrect planning or execution of training, anomalies in the structures or weakness of muscles, tendons and ligaments may also be at their origin.

Similarly, the deterioration of physical condition and of some osteoarticular structures, which occurs over time, can be the cause of some injuries, especially when training loads and recovery times are not adequate.

Among the different situations that can cause damage to joint structures, with the appearance of pain and limitation of mobility, the following stand out:

• Overweight and obesity.
• Physical fragility, loss of muscle mass and sarcopenia.
  
• Blows and traumatisms.
  
• Sedentary lifestyle.
  
• Aging.
  
• Biomechanical alterations.
  
• Various pathologies (rheumatism, fractures, joint infections, etc.).

When a joint is inflamed or injured, it is necessary to rest and consult a specialist.

How to prevent joint diseases

Simple recommendations for the prevention of joint problems can be followed:

• Have a medical examination. Especially when you start practicing sports or want to add exercise to the treatment of joint problems.

• Have a healthy weight. Excess weight subjects all structures, especially joints, to greater stress.

• Muscle strengthening. Especially those located in the areas near the joints.

• Warming up. Warming up before physical activity optimizes the mechanisms for obtaining energy and improves muscle contraction and increases the elasticity of muscles and tendons.

• Stretching. After warming up, stretching with repetitive movements is recommended for all muscle groups and joints.

• Adaptation to rest. After competition or training, relaxation exercises and adaptation to the resting situation are recommended.

• Use of appropriate footwear. To absorb impacts and minimize lower body injuries. If there is any biomechanical alteration, the use of adapted insoles can improve sports performance and prevent injuries.

• Plan your exercise. This will help control fatigue and muscle and joint injuries.

• Nutrition and hydration. A healthy diet that provides energy and all the nutrients in sufficient quantities is essential for good sports performance and to avoid injuries. Similarly, in order to strengthen the joints it is very important to hydrate before, during and after exercise and to replenish lost mineral salts.

• Supplements to strengthen joints. They are not indispensable, but supplements of vitamins, minerals and other substances can be included to improve performance, stimulate regeneration and reconstruction of tissues and prevent injuries.

What are the nutrients needed for my joints?

There are key nutrients and substances that can contribute to the proper functioning of joints through the maintenance and regeneration of their structures.

Collagen

Collagen is a structural protein essential for healthy joints, ligaments and tendons.

It is composed of various amino acids, such as glycine, proline and hydroxyproline. It can be synthesized by the body from its precursors.

However, several studies suggest that the intake of preformed collagen for the joints improves their function and reduces pain associated with conditions such as osteoarthritis.

Vitamin C

This antioxidant vitamin participates in the physiological formation of collagen present in bones and cartilage.

Vitamin D

Vitamin D plays an essential role in calcium absorption, which is crucial for bone and joint health.

Foods such as fatty fish, eggs and dairy products can provide modest amounts of vitamin D, but the major source comes from the body itself through sun exposure.

Maintaining adequate levels of this vitamin can help prevent joint problems.

Minerals

Various minerals such as magnesium, manganese and copper contribute to the maintenance of normal bones and cartilage.

Omega-3 fatty acids

Omega-3 fatty acids, present mainly in oily fish and some seeds, contribute to the prevention of inflammation at the physiological level.

Antioxidants

Antioxidants combat oxidative stress, which can contribute to joint damage. Fruits, vegetables, greens, spices and teas are rich in antioxidants.

What foods strengthen my joints?

Given the diversity of nutrients that have some involvement in the health and condition of the tissues of the locomotor system, including the joints, a varied and balanced diet, composed of foods from all food groups, will ensure the optimal condition of the joints.

What supplements can I take for the joints?

A variety of joint supplements containing vitamins, minerals and other substances are available to improve performance, stimulate the regeneration and reconstruction of joint tissues and prevent injuries.

Substances such as glucosamine, chondroitin sulfate, collagen, vitamins C and D and omega-3 fatty acids, among others, play an important role in cartilage formation and joint elasticity and lubrication.

However, the results of studies on their exogenous supplementation are controversial.

It is advisable to seek expert advice on whether such supplements are necessary for the joints and, if so, which is the most suitable product.

Collagen type II

Collagen is a type of protein important for the elasticity of various tissues, where it plays a fundamental structural role. There are different types of collagen. Type II is the most common in cartilage.

The contribution of collagen in supplements to strengthen joints has been shown to be beneficial for their care, favoring the replenishment of collagen degraded during exercise routines.

Hyaluronic acid

Hyaluronic acid is abundantly found in cartilage, tendons and synovial fluid present in the joint space.

Its contribution as an oral supplement shows its potential to reduce joint pain. However, its pharmacological formulation must be adequate to facilitate its incorporation into the joints.

Curcumin

Curcumin is a natural antioxidant polyphenol that is a major constituent of turmeric, a spice present in curry, which has shown anti-inflammatory and antioxidant effects useful in post-exercise recovery.

Supplementation with curcumin has shown improvement in several parameters related to pain, evidencing a reduction in muscle damage and decreasing markers of inflammation and oxidative stress and increasing antioxidant capacity.

Hesperidin

Hesperidin is a flavonoid present in high concentrations in citrus fruits, with antioxidant and anti-inflammatory properties, whose effect has been observed in several human studies.

What physical exercises are good for joints?

The complex structure of the joint serves to join and give movement to the different body segments and consists of a joint capsule, ligaments and cartilage. In addition, it is covered by a synovial membrane that nourishes and protects all the structures.

It is important that the capacity for joint movement is high. Joint mobility exercises are essential for the different structures and tissues to present a good disposition to physical activity.

In addition, joint mobility exercises should be accompanied by strength and endurance exercises to maintain joint stability.

NDL Pro-Health Articulations is a food supplement specially formulated to protect and treat joint problems.

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