A-Z joint health Articles

Boswellia is a fragrant resin from the tree Boswellia serrata that is touted for its anti-inflammatory benefits. It is an established and well-known plant in Ayurvedic medicine that is often commonly called "Indian Frankincense." This herb contains boswellic acids, which have been shown to have anti-inflammatory properties and encourages healthy cell growth.

Traditional Medical Uses For Boswellia

In Ayurvedic medicine, boswellia has been traditionally used for infections such as dysentery, ringworm, boils and respiratory infections. It was used both internally and topically (applied to the skin).

Key Health Benefits of Boswellia

Anti-inflammatory and Alternative to NSAIDs

There are a number of animal studies and some newly started clinical trials that are supporting the use of Boswellia extract in a number of inflammatory conditions such as: inflammatory bowel disease (IBD), rheumatoid arthritis (RA), osteoarthritis (OA), and asthma. This supplement is touted as a great alternative to NSAIDs (non-steroidal anti-inflammatory drugs) such as: aspirin, ibuprofen and naproxen. It is strongly effective in a number of conditions, while at the same time it does not cause the same gastrointestinal side effects, such as ulceration of the lining of the digestive tract.

Encourages Healthy Cell Growth

This extract has been studied for its ability to promote healthy cell growth. Some examples from the research show it's particularly good at helping healthy cells develop in the breasts, pancreas, and the brain. In each case Boswellia has been found to induce apoptosis (programmed "cell suicide") in the targeted abnormal cells. Further research is required, but the initial results look promising.

Selecting Quality Boswellia Supplements

Most boswellia supplements are made as encapsulated dried gum. Better quality supplements are standardized to the amount of boswellic acids (65% is recommended). This is an assurance that the product contains boswellia and has some active properties. Tinctures of the gum and resin are more difficult to find.

Cetylated (pronounced "set-ill-eighted") fatty acids are naturally occurring fats such as cetyl myristoleate, cetyl laureate, and cetyl palmitate.

Current Research on Celadrin

Interest in examining the health benefits of cetylated fatty acids began early in the new millennium. Because of this, there isn't a lot of research, and most of the studies are quite small (less than 50 participants). This gives us a good preliminary idea of the potential applications of these substances, but not the complete picture.

There is not enough evidence as of yet for the use of cetylated fatty acids in autoimmune conditions, as research has not yet examined this area. At any rate, initial research suggests that cetylated fatty acids can be taken as an oral supplement or used topically in a cream to effectively treat osteoarthritis.

Potential Health Benefits of Celadrin

The key nutrients in celadon have come into the spotlight in recent years for their potential ability to reduce the symptoms of osteoarthritis (OA), and some autoimmune conditions such as: rheumatoid arthritis (RA), Sjogren's syndrome, lupus, and multiple sclerosis (MS).

Osteoarthritis

Cetylated fatty acids have been shown to reduce pain and increase functional performance in OA sufferers. The functional performance tested included: strength, range of motion, ability to climb stairs, and the ability to walk immediately after standing. In general there was a 10-15% improvement with the use of either oral or topical cetylated fatty acids in each of these areas. Benefits were shown to be more dramatic when the use of cetylated fatty acids was combined with physical therapy.

How Do These Fatty Acids Work?

Because the research on cetylated fatty acids is so new, the mechanism of action is not yet understood. It is theorized that they help to lubricate joints and muscles, soften tissues, and may potentially help to reduce improper immune responses. More research is required for us to be sure of how they work.

How Can I Use Cetylated Fatty Acids?

Cetylated fatty acids can be taken orally in a capsule form or can be found in topical creams that can be applied to affected areas. Most of the dosing information of cetylated fatty acids comes from research performed on the proprietary blend called Celadrin, thus recommendations will be made for this substance. Celadrin can be taken at a dose of 350mg, up to six times daily. Topical mixtures can be applied to the affected joints twice daily to promote the relief of osteoarthritis. It is likely that these dosages apply to all cetylated fatty acids, but further research is required.

Celadrin Supplement Varieties

Celadrin is a proprietary formula produced by a company called Live the Source (LTS). This supplement consists of cetylated fatty acids in a proprietary "esterified fatty acid complex (EFAC)". This particular formula has a few limited studies supporting its use in OA that are very similar to those conducted on cetylated fatty acids in general.

Important Information When Using This Supplement

Because of the limited research on cetylated fatty acids, there is very little information on side effects or interactions. At this time there are no known side effects or interactions. It may be wise to avoid oral supplementation during pregnancy or breast-feeding until further research establishes safety at these times.

Are you among the one in five Canadians who suffer from arthritis? Beyond arthritis, joint pain affects people of all ages and is often caused by injury or joint stress. Joint pain can be debilitating and hinder your day-to-day life, especially if it’s chronic. Luckily the natural remedy, curcumin, is excellent for joints.

Curcumin is a natural compound found in turmeric spice (Curcuma longa), which has been used as a traditional medicine and in cooking for thousands of years. Curcumin is what gives turmeric its beautiful, rich golden colour and has benefits for joint health, too! In recent years, research has shown that curcumin may help alleviate joint pain and inflammation. Keep reading to learn how.

Curcumin for Joint Health

Joints are where two bones meet, such as your hips and knees. Various things, including injury or overuse, can cause joint pain. It can also be associated with arthritis and other inflammatory conditions.

Most people past age 30 have some joint degeneration, whether or not they have symptoms. Poor joint health, joint injuries, and arthritis can limit lifestyle choices, and depression can often result. Conventional treatments for joint pain include pharmaceutical and over-the-counter drugs for inflammation. These drugs can have serious side effects, and some even increase soft tissue degradation.

The Inflammation Process and Joint Pain

Joint pain is a complicated, multifactorial process. It begins with an injury to the joint, which causes pain and swelling. The body then responds by producing pro-inflammatory chemicals, such as histamine and prostaglandins. These chemicals increase blood flow to the injured area, allowing faster healing. However, when the inflammation doesn't reduce, it can lead to chronic pain. If the inflammation continues for long periods, it can destroy cartilage and bone tissue, ultimately leading to osteoarthritis. Osteoarthritis is the most common type of arthritis, characterized by a breakdown of the cartilage in the joints.

The History of Turmeric

Turmeric was originally used in Southeast Asian countries, including India, Thailand and Indonesia. It has been used as a spice in curry dishes and in medicinal practices because of its health benefits, like anti-inflammatory properties. Interestingly, these countries also see a lower number of dementia and joint pain in their population and researchers believe it’s because they consume curcumin on a regular basis in their daily diet. 

Curcumin and Joint Pain

Various studies have shown that curcumin can help reduce inflammation and joint pain. This is due to curcumin's ability to stop some of the pathways that cause pain. Here's a summary of some recent research on turmeric and joint pain.

• Turmeric and osteoarthritis: Osteoarthritis is a type of joint pain related to aging and the wearing down of the cartilage in your joints. It's especially common in the knees, hips, and hands. Curcumin has been shown to decrease pain and swelling associated with osteoarthritis, and it has also been shown to improve mobility.
• Turmeric and rheumatoid arthritis: Rheumatoid arthritis (RA) is a painful autoimmune disease that affects the joints, especially in the hands and feet. It can also cause inflammation in other body parts, such as tendons, muscles, and organs. Turmeric has long been used to treat arthritis, and studies have shown that curcumin can help reduce inflammation associated with rheumatoid arthritis. One study showed that curcumin was just as effective as ibuprofen in reducing pain in RA patients.

Should You Take Curcumin for Your Joints?

As you have learned, curcumin supplements are beneficial for reducing pain associated with arthritis. But what if you don't have arthritis? Can you use curcumin to support joint health? The answer is YES! You can use curcumin for the following benefits:

• Reduce inflammation
• Reduce pain
• Improve mobility

Additionally, taking curcumin can help facilitate healing after an injury or a procedure.

Curcumin's Bioavailability

Despite all its benefits, curcumin has low bioavailability, meaning it is quickly metabolized and eliminated by the body. This means it is difficult for your body to absorb and us se it.

Curcumin Supplements

Look for a curcumin supplement standardized to 95% curcuminoids for the best results. Take 500 to 1000mg daily with meals, and take it with a source of fat.

Unlike many drugs used for joint pain, curcumin's safety profile is well documented and does not cause side effects. If you have been using a non-steroidal anti-inflammatory drug (NSAID) such as aspirin or ibuprofen to relieve your joint pain, you may be familiar with their common side effects, including stomach upset, bleeding ulcers, and liver damage.

That said, people who are taking blood thinners like warfarin, clopidogrel (Plavix), and aspirin should avoid taking turmeric or curcumin supplements. These herbs are known to enhance the drugs' effects, so they could cause bleeding if taken together.

Curcumin is a safe and effective supplement for many people. It has been shown to help reduce inflammation, which is one of the major causes of joint pain. Best of all, it does not cause side effects associated with conventional anti-inflammatory drugs.

Curcumin FAQs

How do I take curcumin supplements?

The recommended dosage of curcumin supplements is between 500 mg and 1,000 mg per day. You should take the supplement with food to improve its absorption into your system.

How does curcumin support joint health?

Inflammation is the immune system’s response to infection, irritation, or injury. It provides anti-inflammatory compounds that reduce swelling and pain.

Why is curcumin not bioavailable?

The bioavailability of curcumin is low because it's poorly absorbed and rapidly metabolized in the gut. These days, supplement manufacturers have developed curcumin supplements that are more easily absorbed and utilized by the body by making formulations mixed with black pepper and with a smaller molecular make-up. 

References

https://pubmed.ncbi.nlm.nih.gov/22407780/

https://pubmed.ncbi.nlm.nih.gov/3546166/ 
https://pubmed.ncbi.nlm.nih.gov/16413584/

You are probably familiar with turmeric as the spice that gives curried dishes their characteristic colour and flavour. Turmeric (or curcumin) contains antioxidant chemicals called curcuminoids that neutralize free radicals, fight inflammation, and more. However, the spice doesn't offer enough bioavailable curcuminoids to reap major health benefits, that's where curcumin supplements come in.

The use of turmeric (Curcuma longa) dates back to 4000 years ago in Vedic India, where it was used as a culinary spice and included in religious ceremonies. The name turmeric derives from the Latin word terra merita (meritorious earth), referring to the colour of ground turmeric, which resembles a mineral pigment. Turmeric is also known as "Indian saffron." In Sanskrit, turmeric has 53 different names, from vishagni (the killer of poison) to ratrimanika (as beautiful as moonlight) and jayanti (one that wins over diseases).

Today, turmeric is used in kitchens worldwide, and curcumin is widely available as a supplement. Keep reading to learn everything you have ever wanted to learn about curcumin. But first, we will talk about the difference between turmeric and curcumin.

What Is the Difference Between Curcumin vs Turmeric?

Although curcumin and turmeric are sometimes used interchangeably, turmeric is the plant's root, while curcumin is its active ingredient.

Turmeric has been used in cooking for centuries because of its bright yellow colour, and it's often added to dishes like curry, where it gives prepared mustard its bright yellow colour.

Curcumin is a powerful antioxidant and anti-inflammatory agent that's been shown to have many health benefits. Turmeric contains between 2 and 9% curcuminoids. Of all the curcuminoids found in turmeric, curcumin is the most abundant and provides about 75% of the total curcuminoids. Curry powders contain turmeric and other spices but often contain relatively low amounts of curcumin.

Most studies showing the benefit of turmeric or curcumin have used curcumin alone.

How Can Curcumin Supplements Help?

Curcumin is of benefit if you:

• Experience joint pain
• Suffer from an inflammatory condition
• Want to support healthy aging
• Want a healthy brain (including mood and cognition)
• Have an active injury
• Are healing from surgery

Keep reading as we dive into how turmeric works for specific health goals.

How Curcumin Supplements Work

Curcumin, a Natural Anti-Inflammatory

Free radicals are unstable molecules that cause damage to the body's tissues when they bump into healthy cells. Curcumin is an antioxidant, and its molecules contain an extra electron that can be donated to free radicals.

Turmeric works for inflammation because these same antioxidant molecules inhibit inflammation anywhere within the body, thus acting as pain-relieving agents. Curcumin has been shown to improve joint mobility and reduce the pain and swelling associated with all forms of arthritis. This activity is equivalent to the effect of some NSAID drugs, without the side effects.

Curcumin also lowers the level of harmful, or LDL, cholesterol and increases the level of helpful, or HDL, cholesterol. It increases circulation and blood flow. These properties make curcumin a good choice for individuals with compromised circulation, heart disease, and high cholesterol.

Curcumin and Joint Pain

Many people in their 30s and 40s have some joint degeneration, though not all of them experience symptoms.

Interestingly, rates of joint pain are lower in countries that consume turmeric. Numerous studies show improved joint mobility and reduced joint pain from taking curcumin. The mechanism behind this is the ability of curcumin to stop some of the pathways that cause pain in the body. Supplementing with curcumin has been shown to reduce joint pain and improve joint mobility in both osteoarthritis and rheumatoid arthritis. That said, curcumin can also be used by active people who want to prevent joint degeneration, as well as those with active injury, to reduce pain and inflammation in the joints.

Curcumin and Brain Health

Turmeric supplements for brain health is very beneficial, in fact, curcumin has been recognized for its anti-amyloid properties to support brain health. A key feature of Alzheimer's disease is the development of amyloid plaques in the brain. Beta-amyloid is a normally harmless protein that builds up in the brain as we age. It is thought that some genetic defect in these proteins may be involved in the decline in neuronal activity in individuals suffering from Alzheimer's. Due to its anti-amyloid properties, curcumin is showing significant results in terms of treatment for these patients, improving their overall memory.

Curcumin and Liver Health

Consuming curcumin can help reduce oxidative stress and improve liver function by protecting the liver from toxins, improving liver function, and stimulating molecules and substances like glutathione and bile that enhance detoxification. Curcumin is a powerful antioxidant that can help keep your cells healthy by neutralizing free radicals. These substances are produced as a normal part of the body's metabolism but can do damage when they're not kept in check by antioxidants like curcumin. Curcumin has also been shown to have anti-inflammatory properties, which may explain how it protects against chronic inflammation. Inflammation is linked with many different diseases, including liver disease, but curcumin and turmeric supplements can support the liver and appears to be able to reduce inflammation without side effects.

Curcumin and Antioxidant Benefits

Curcumin acts as an antioxidant by neutralizing free radicals and unstable molecules with an unpaired electron. They can be present in the body due to food, chemicals we are exposed to (including pesticides), and even stress. Unfortunately, prolonged free radical attacks can accelerate the physical signs of aging. But because curcumin molecules contain an extra electron, they can neutralize free radical damage. Curcumin can also help combat oxidative stress, which occurs when the body is exposed to too many free radicals. Curcumin works by neutralizing these free radicals and preventing oxidative stress from occurring. Also, because it can regulate certain enzymes in the body, curcumin can help stimulate glutathione, our "master" antioxidant that helps detoxify the body by neutralizing harmful free radicals.

Curcumin Absorbability

Despite all its benefits, curcumin has very low bioavailability. Researchers have invested in simulations and animal studies to investigate how curcumin works in the body.

In one animal study, researchers found that curcumin was absorbed in rates of 60 to 66%, regardless of the dose. This suggests that absorption of curcumin won't necessarily increase if a larger dose is taken.

Researchers have examined various complex methods of increasing the bioavailability of curcumin, including blocking specific metabolic pathways in the body and changing the molecule. Lucky for us, the curcumin supplements available today are much more easily absorbed, ensuring that the key active ingredients will make it to where they will provide benefit. We'll get into more of those details in the next section.

How to Use Curcumin as a Supplement

Curcumin can be used as a spice (turmeric), an encapsulated herb, a dried herb, a tincture, or a liquid extract. Better-quality supplements are standardized, assuring the product contains a certain amount of the more well-known active constituents. Curcumin is found as a component of pain-relieving, anti-inflammatory, and cholesterol-lowering formulas. There are many curcumin supplements available in Canada, these include formats such as topical creams or gels for pain relief, and curcumin capsules and liquids.

Standardized Curcumin 

There are a variety of curcumin supplements available, and the potency varies. The recommended daily dose is 500 to 1000 mg, but you should look for a brand that states that the turmeric extract has been standardized to 95% curcuminoids.

Enhanced Curcumin: Meriva and Longvida

Curcumin is a lipophilic or fat-soluble substance. Our ability to absorb curcumin effectively is low; in other words, it has low bioavailability. Those in the health field have questioned its ability to reach the bloodstream for its therapeutic effect. Recently, supplement companies have started updating their formulations (liposomal curcumin, curcumin nanoparticles, and curcumin phospholipid complexes) to make curcumin more readily absorbed, with a significantly higher percentage of curcumin reaching the bloodstream.

Two raw material suppliers to nutritional supplement manufacturers now produce enhanced curcumin extracts bonded to phospholipid complexes, dramatically improving the absorption and activity of curcumin. This gives better therapeutic results when used in clinical applications such as arthritis, detoxification, and brain health.

Further Enhancing Bioavailability with Piperine

Black pepper extract can enhance the absorption of curcumin. It works by slowing down the metabolic pathways that metabolize substances and increasing the bioavailability of some conventional drugs. Bioperine is one form of black pepper that has been shown to increase the bioavailability of curcumin by 2,000%.

Curcumin Supplement Dosing

Effective dosages range from 500 mg to 1,000 mg per day, although your health practitioner may recommend a higher dose.

Curcumin Supplement Cautions

Curcumin contains substances that decrease blood clotting ability; therefore, those with active bleeding or who use blood thinners, aspirin, or NSAIDs should use caution. For the same reason, stop using curcumin two weeks before surgery or dental procedures. Curcumin may alter the effectiveness of some heart and cholesterol medications. Some individuals have found it irritates the gastrointestinal tract, liver, and gallbladder.

Curcumin FAQs

Where can I buy curcumin?

You can find curcumin at a quality health food store.

What are the benefits of curcumin?

Studies have shown that curcumin offers a wide range of benefits for inflammation, joint health, liver health, brain health, type II diabetes, heart health, and pre-menstrual syndrome.

Are curcumin supplements safe?

Yes! Curcumin supplements are safe and well-tolerated, and they have been evaluated in volumes of scientific literature.

Do you remember eating Jell-o as a kid? Remember that fun, jiggly dessert in a rainbow of colours? You were eating gelatin, which is a common ingredient used in the food, cosmetic and pharmaceutical industries.

What Is Gelatin?

Gelatin is an odourless, colourless, tasteless, thickening material that is made by boiling animal tissues like bones, cartilage, tendons and skin. It is most commonly sourced from cows and pigs and is derived from collagen found in the bones and hides of these animals.

Key Health Benefits of Gelatin & How It Made

Gelatin is a hydrolyzed form of collagen, meaning collagen goes through a process where water is added and the molecules of collagen are broken apart during a heating process. You can do this yourself by boiling the bones and cartilage of cows or pigs and is commonly used to make food dishes like aspics.

When the natural molecular bonds are broken down in collagen strands it results in molecular forms that rearrange more easily into a structure which forms a semi-solid gel when cooled, called gelatin. Ultimately, it is chemically similar to collagen and can have similar effects as collagen on the body such as reducing joint pain and strengthening joints, skin, hair and nails.

Top Uses For Gelatin

This unique product has a multitude of uses in the food industry. It is used as a gelling agent to make jiggly desserts, marshmallows and gummy candies shaped like animals. It is also a texturizer used to improve the textures of foods like yogurts and ice creams and is used to stabilize food products like fruit juices and margarine. It has also been used in “reduced fat” products to enhance the “mouth feel” and to simulate the mouth feel of fat without adding calories.

The pharmaceutical industry uses it as a stabilizer in vaccines and as a binder for tablets. It is often used to make capsules, which are used to make both medications and supplements. You can even buy your own gelatin capsules to encapsulate your own herbal formulations.

It is also used in supplement form to treat osteoarthritis and degenerative joint disease and is used to strengthen skin, hair and nails. Studies have shown that hydrolyzed gelatin can be useful to reduce joint pain and because it has similar properties to collagen, it can strengthen connective tissues.

Gelatin Alternatives For Vegans

Some people choose to avoid gelatin because it is sourced from animals. Some cultures that do not eat specific animals, such as cows, pigs or horses will want to avoid gelatin made from those particular animals. Sometimes the animal source is listed on the label of the product, however, if it is not and you want to know the source, simply call the company directly to ask about their particular source of gelatin.

For vegetarians or vegans who choose not to eat animal products, there are some vegetarian alternatives to gelatin, including seaweed extracts like agar and carrageenan, and other plant sources like pectin and konjak.

Using Gelatin Capsules For DIY Supplements

You can buy empty gelatin capsules to make your own herbal encapsulations, which allows you to more closely control dosage and make your own unique herbal combinations.

You can supplement with gelatin for joint pain associated with osteoarthritis and degenerative joint disease by taking 1500mg daily with meals. Some studies have used very high doses, up to 10 grams per day for osteoporosis with little to no side effects. Some side effects that were noted were digestive upset and allergic reactions. Since it comes from animal sources, you want to be sure you are using a quality product that is free of contaminants.

Glucosamine is an amino sugar, which is a precursor in the synthesis of glycosaminoglycans (GAG). It is found in large concentrations in the shells of shellfish, and the cell walls of some fungi. GAGs are also an essential component of joint cartilage, so supplementation with this nutrient may help provide the building blocks for cartilage formation.

Studies show that glucosamine supplementation improves joint function and decreases pain in individuals suffering from osteoarthritis. Natural health practitioners may also recommend glucosamine for joint injury, osteoarthritis, inflammation, bursitis, tendonitis and skin problems.

Medicinal History of Glucosamine

Decades ago, researchers found that glucosamine and chondroitin are both building blocks for the molecules that make up tendons, ligaments, bones, and synovial fluid. In the 1970s, co-supplementation was found to reduce pain in osteoarthritis sufferers. Researchers also found that the formerly degenerating joint cartilage had begun to repair itself. From then on, glucosamine was frequently recommended to help protect joint health, especially in combination with Chondroitin. These two molecules supply proteoglycans, which are an essential component of joint cartilage.

Glucosamine Declines With Age: Understanding The Effects On Your Body

Research continued and found that with age, the ability to regenerate and restore joint structure begins to fail, often due to a decrease in the body’s natural production of glucosamine sulfate and other structural molecules in the body. This deficiency causes a slowing in the production of new joint and connective tissue and in the repair of old tissue. When the body’s repairs cannot keep up with injury occurring in the joint, it begins to degrade, which results in pain and stiffness. Research has repeatedly found that co-supplementing glucosamine and chondroitin can help reduce pain in those suffering from arthritis. It can also decrease the destruction of cartilage that occurs when arthritis sufferers use non-steroidal anti-inflammatory drugs.

Further Research On Glucosamine Sulfate & Chondroitin

As the decades passed, further research was performed that brought the benefit of glucosamine and chondroitin supplementation into question. Finally, the GAIT study published in 2008 found that this combination was most effective for moderate to severe arthritis pain in the knee, and gave 79% of sufferers a 20% or greater reduction in pain. Unfortunately, glucosamine and chondroitin have been found to have much less effect in those with only slight pain. It is important to note that supplementation of chondroitin and glucosamine was also found to take several weeks of ongoing supplementation for benefits to occur. This helped to clarify the reason for the previous conflicted results in shorter research studies.

Understanding How Glycosaminoglycan Deficiency Affects Your Health

A deficiency of GAGs in the body can lead to joint deterioration because of insufficient cartilage synthesis. Break down of joint structure results in pain, and stiffness, especially after periods of rest, which is a condition known as Osteoarthritis. It can also cause creaking and cracking joints. Those with particularly low levels of GAGs will likely benefit from glucosamine supplementation. If this is not the underlying cause of the symptoms of the degeneration, then supplementation may not resolve the symptoms.

Glucosamine Supplement Varieties & Important Co-Supplements

When it is found in joint support formulas, this nutrient is often combined with other supplements that promote joint healing. Two common examples are chondroitin and MSM. Collagen is also commonly supplemented in conjunction with any of these. This is primarily because research has often combined these supplements to examine their treatment of joint deterioration, rather than examining each one individually.

Shopping For Quality Joint Health Supplements

There are a few different forms of glucosamine available such as glucosamine sulfate, glucosamine hydrochloride, and N-acetyl-glucosamine. You can find any of these in powdered form alone in capsules, or combination supplements for joint health. The recommended dose supported by research is 500mg taken three times daily. Generally, these supplements should be taken with meals, as this will increase the amount of stomach acid and enzymes present to allow for proper absorption. Supplementation may need to continue for over a month (even 2-3 months in some cases) before full benefits are seen.

We all know that our bodies are made up of an incredibly large number of cells (current estimates are around 10 trillion), but have you ever wondered what holds all of those cells together, and fills in the gaps between them? This extracellular “glue” is called the matrix (no Neo here though sci-fi fans). It turns out that a large percentage of the extracellular matrix is made up of molecules called hyaluronic acid (HA). Let's explore what HA is and how hyaluronic acid supplements can help your health.

What is Hyaluronic Acid?

HA is a glycosaminoglycan, which means it is an extremely large chain of sugar molecules linked together. When HA is in the presence of water, it forms what early researchers described as “goo” (sounds wonderful, no?). This “goo” is what fills in the gaps between your cells and makes your body soft and squishy to the touch. 

HA can draw water into the tissues that keep you hydrated and maintain skin resilience. It thickens some fluids in your body and softens most tissues. More recent research has found that hyaluronic acid also provides a framework for immune cells to travel along and climb through as they migrate through tissues. HA is found in high concentrations in many tissues in the body, including: 

• Skin
• Cartilage
• The fluid inside the eye

Key Health Benefits of Hyaluronic Acid Supplements

Wrinkles and Skin Aging

The tissue below the outer layer of the skin is packed with HA. This glycosaminoglycan draws water into the tissues and keeps them plump. When there is not enough HA or water present, the tissue below the skin loses thickness, and as a result, the skin will sag and wrinkle. Thus, a simple way to combat the visible signs of aging is to support healthy HA synthesis in the skin and to keep it well hydrated with sufficient water to promote the plumping out of deeper wrinkles, and reduction of fine lines. HA is commonly injected by medical doctors and plastic surgeons to directly plump up wrinkles and lines in the face. These are the injections marketed as “fillers” like Restylane.

Protects the Skin

HA has recently been established as the primary free radical scavenger in the skin, and potentially in the rest of the body as well. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. We encounter free radicals through environmental exposures, such as cigarette smoke, air pollution, processed foods, and ultraviolet radiation from the sun (UV rays). The damage caused by free radicals can result in cell death, alterations in genetic material and autoimmune reactions to damaged cells. It has been found that in sunburned skin, HA becomes degraded in large amounts and later this was found to be because it absorbed much of the UV radiation. Thus, HA helps to protect the skin against free radical damage from the sun, at its own expense. HA also holds other antioxidants in the skin, like vitamin A, so they can further protect against damage.

Wound Healing and Skin Inflammation

Because a large number of our tissues are made up of HA saturated with water, and so when they become damaged HA plays a leading role in healing. When an injury first occurs, HA synthesis nearby increases to help promote immune cell migration to the area. Dry skin conditions caused by allergic Dermatitis can often be treated using a lotion containing high concentrations of HA. Application of HA to wounds can help to trigger faster healing, particularly in tissues already rich in HA, such as the eye. Because of this, HA can be applied to wounds, burns, as well as skin and mouth ulcers to help speed their healing.

Joint Health

The cartilage that makes up the lining of the joint surfaces contains HA, which helps to provide elasticity and flexibility. HA is also found in the fluid that cushions our joints and prevents friction within the joint capsule. Supplementation with HA can significantly help to support healthy joint surfaces and joint function. Some medical doctors will provide HA injections directly into joints affected by osteoarthritis to help reduce symptoms. Research has shown that the cartilage in joints with osteoarthritis does not contain sufficient HA.

Exploring Hyaluronic Acid Supplements

The human body naturally produces hyaluronic acid in its tissues and can also be extracted from rooster combs as an animal source. Hyaluronic acid used in supplements is synthesized by bacteria in a laboratory. 

A diet rich in root vegetables and green leafy veggies can act as an excellent source of HA. Some examples are potatoes, carrots, sweet potatoes, kale, and spinach. Eat these raw as much as possible to preserve the heat-sensitive HA. For supplementing HA there is currently no established dose in the research, but it is commonly recommended at 200mg, twice daily. Topical creams and gels tend to contain 2.5% HA and can be applied to the skin as the manufacturer suggests.

In order for our bodies to be able to perform most of our daily routines, we require the ability to bend our limbs. It’s something that most of us take for granted, but this bending requires healthy joint function. Injury and inflammation can occur in any region of the joint and cause short or long-term restriction of movement and pain. Let's explore joint health support strategies to keep your joints healthy.

What is a Joint?

At each point where one bone meets another, there is a joint in our body. Each joint in our arms, legs, feet and hands consists of several pieces, including: a cartilage cushion layer on the end of each bone, surrounded by a fibrous capsule that completely encloses the joint space.

Synovial fluid lubricates joints and allows bones to move smoothly. Some joints contain cartilage discs that provide extra shock absorption. The knees and spinal joints rely on these cushions. Ligaments reinforce joints and limit movement to protect them. These fibrous bands connect bone to bone. Tendons connect muscles to bones and enable movement. Some tendons change direction or cross over bones. Fluid-filled bursae reduce friction and protect these tendons from damage. Remeber that ligaments connect bone to bone. Tendons connect muscle to bone.

Types of Injury

Muscles and joints can become injured during movement. Strenuous or repetitive activities often increase injurt risk. A sprain occurs when a ligament partially or completely tears. Sprains can cause pain, swelling, and bruising. A strain results from muscle overuse or excessive force. Strains may cause cramps, pain, swelling, and reduced mobility. People often call a strain a pulled muscle. Tendons resist tearing because muscles usually stretch first. However, tendon tears and ruptures can occur. Severe injuries may require surgery. Bursitis occurs when a fluid-filled bursa becomes irritated. This condition often causes pain during movement. Tendons can aggravate the inflamed bursa as they slide across it.

Joint Damage

Cartilage acts as a living shock absorber in your joints that cushions and protects your bones from damage during the stresses of daily living, working, and playing. Age, overuse, and injury all cause small tears and other damage to the cartilage in our joints. When the damage happens too frequently, the body is sometimes unable to regenerate damaged tissue fast enough to keep your cartilage, ligaments, and tendons supple and flexible. If this continues over time, the cartilage deteriorates enough for bone to rub directly against bone. This type of irritation results in a condition known as Osteoarthritis.

Exercise to Protect Your Joints

Exercise moves our joints and provides a way to spread the lubricating joint fluid, much like the oil in your car coats the engine. This helps to keep the cartilage soft and flexible and to reduce the risk of injury. Be sure to warm up before starting more strenuous activities and stretch to help prepare the joints and muscles for the tasks ahead. It is important not to lift more than you can manage, and always use proper lifting techniques by squatting down and using your legs to lift heavy loads, while keeping your back straight. In cases of repetitive strain injuries, be sure to make your workplace and home life as ergonomic as possible. Maintain proper posture whenever possible and be sure to listen to your body. Pain is a message to slow down or stop what you are doing! You can always come back to it later.

Diet for Joint Health

To provide the body with the raw materials for tissue repair, it is important to eat sufficient amounts of protein or to use a protein supplement. Juice or eat plenty of raw fruits and vegetables, including beets, garlic and radishes, as each of these is packed with vitamins, minerals and enzymes.
Be sure to drink at least 2L of filtered water to flush waste products from the damaged area and to hydrate the cartilage and provide sufficient joint fluid. To help prevent muscle and joint injury, eat chromium rich foods such as nutritional yeast, lobster and cheese. This ensures a steady supply of blood sugar to working muscles. You can eat wheat germ to provide octacosanol, which prevents strains by increasing muscle oxygenation, and vitamin E, which heals tissue. Eating oats can provide the connective tissue supporting nutrient, Silica.

Joint Health Support

Immediate Treatment of Injury - RICE

Stop the activity immediately after an injury. Follow the RICE method during the first 48 hours. Rest, Ice, Compress, and Elevate the injured area. These steps help reduce swelling and support healing. Apply ice for 15 minutes at a time. Allow the area to warm for 45 minutes before reapplying ice. Repeat this process throughout the day. Support the injured joint to reduce strain. Compression bandages, air casts, and crutches can provide stability. Herbal poultices may help reduce swelling and bruising. Goldenseal, fenugreek, flaxseed, turmeric, and mustard are common options. Use mustard carefully to avoid skin irritation. Topical and oral remedies may also help control pain and inflammation.

Chronic Treatment of Injury

Chronic injuries require different treatment approaches. Treat any re-injury as an acute injury first. Chronic injuries involve ongoing low-grade pain from incomplete healing. Alternating hot and cold therapy often helps. Apply a hot wet towel or warm water to the area. Then switch to an ice towel or cold water. Use a three-to-one-ratio of heat to cold. A common pattern uses three minutes heat and one minute cold. Always finish with cold therapy. Allow the area to warm naturally afterward. These cycles improve circulation and support healing. Avoid prolonged ice exposure to prevent frostbite. If needed, use heat alone to relax tissues. Curcumin, boswellia, and devil's claw may help reduce inflammation and joint pain.

Conventional Treatments

Conventional treatment of muscle and joint injury involves the use of anti-inflammatory medications and pain relievers. These can be effective at taking away the acute symptoms and reducing pain, but they do not help to heal the injured tissue. In fact, the use of such medications may make an individual return to activity too quickly, predisposing the area to re-injury. If you use these medications, please be sure to spend a day off from them before you decide if you are ready to perform any physical tasks with the affected area.

Supplements Support For Joint Health

Hyaluronic Acid (HA)
The cells in our tissues are often connected by an extracellular matrix. In our skin, eyes, and joint tissues, this matrix is made up largely of hyaluronic acid (HA). In fact, HA is one of the main non-fluid components of synovial fluid as well. Not having enough HA can contribute to joint deterioration, and thus supplementation can prevent future problems with joint health by maintaining the cushioning within the joint.

Glucosamine and Chondroitin

Researchers discovered that glucosamine and chondroitin support tendons, ligaments, bones, and synovial fluid. Aging reduces the body's natural production of glucosamine sulfate. This decline can impair joint repair and connective tissue regeneration. Studies show glucosamine and chondroitin may reduce arthritis pain. The 2008 GAIT study reported that 79% of participants experienced at least a 20% improvement. Results from supplementation often take several weeks to appear.

Collagen
Supplementing collagen can provide the body with the essential building blocks required to repair the soft tissues surrounding any injured joints. Collagen types 1 &3 help to maintain your bones and repair damaged tendons and ligaments. Collagen type 2 is used in the production and repair of cartilage in the body. Thus, supplementation with Type II collagen can promote the repair of internal joint structures.

While collagen is a well known as a supplement, it is found in ample supply in your skin and connective tissues. What makes marine collagen supplements so popular is that, as you age, your natura production depletes. Because collagen helps keep joints strong and flexible and your skin supple and radiant by boosting elastin, many people turn to a high-quality collagen supplement.

Collagen contains amino acids that play a key role in your immune system, protein synthesis (growth), wound healing, and hair growth. But did you know there are several types of collagen? In this article, we will explore one of the most popular types of collagen: marine collagen.

Types of Collagen

Marine collagen is a source of types I and II. Type I is the most abundant in the human body. It's mainly found in bones, tendons, and cartilage, while type II is found in skin and connective tissue.

Marine collagen is broken down by the body into its component amino acids, which are then absorbed and utilized by the body. While it contains 18 amino acids, it also contains high levels of the amino acids glycine, proline, and hydroxyproline. However, it's important to note that marine collagen contains only eight out of the nine essential amino acids; therefore, it's not considered a complete protein.

The Role of Collagen in the Body

Collagen is a type of protein, and the main components of collagen are amino acids and minerals. These are the building blocks for healthy skin, hair, joints, and bones. Collagen is also found in your tendons and ligaments, which support your bones when you move around.

Marine Collagen Benefits

This form of collagen can help improve skin dryness, reduce wrinkles and fine lines, boost the immune system, and even strengthen tendons and joints. The benefits of this supplement have been backed up by several studies. The following are the researched advantages of taking a marine collagen supplement:

Skin health: As the most abundant protein in your body, collagen helps to give structure and hydration to the skin. Collagen helps create a firm foundation for healthy-looking skin tone and promotes elasticity. In one study, women who took a supplement containing hydrolyzed type I collagen derived from tilapia showed fewer wrinkles and improved moisture retention in their skin compared to those who took a placebo.

Joint health: Consumption of marine collagen can help your body produce this protein, which can lead to improved joint support as well as relief from joint pain caused by osteoarthritis or rheumatoid arthritis when used regularly over time.

Gut health: Glycine and glutamine are two amino acids found in marine collagen that may be beneficial to gut health. Both play a role in supporting the tissue that lines the digestive tract. Glycine can help to reduce inflammation, making it helpful for managing inflammatory gut conditions, while glutamine is necessary for the health of enterocytes (epithelial cells) that line the gastrointestinal tract.

How is Marine Collagen Made?

Marine collagen is a type of protein that comes from fish and other marine animals. It's extracted from the collagenous connective tissue found in their skin, bones, cartilage, and fins. Often, the fish scales used for marine collagen are by-products of the fishing industry, making most of these products a sustainable choice. When shopping for marine collagen, look for a supplement made from deep-sea wild fish that are sustainably farmed.

Once harvested, the collagen is extracted and purified before being processed into a powder for easy consumption.

The best collagen supplement will be hydrolyzed, and the same goes for marine collagen. Hydrolyzed is superior because it means the collagen peptides are broken down into small pieces that are easier to digest. The more easily digested this supplement is, the better it works in your body. The hydrolysis process also makes your collagen easier to mix into beverages.

Marine Collagen Formats and Dosages

There are several formats of marine collagen to choose from, including capsules, tablets, and powder. The most common form is powder, which can be mixed into a drink or food like any other supplement. As for dosage, look for products containing 6 to 12 grams of collagen, as this is the dose range that has been shown to provide the most benefit.

The best way to know if marine collagen is right for you is to start with a small amount and see how your body reacts. Then gradually increase the dosage until you feel results that meet your standards for relief or improvement in your health condition(s).

Precautions and Side Effects

There are no precautions required with marine collagen. This supplement is safe for most people and will not react with medications. However, anyone who is allergic to fish or shellfish should avoid taking marine collagen.

Marine collagen is a great alternative to other types of collagen. It's a protein that you can use as part of your diet to improve your health as well as take advantage of its anti-aging properties. The benefits include: improved skin elasticity and hydration, stronger bones and joints, reducing inflammation throughout the body (including joint pain), increased energy levels due to increased blood flow wherever there are capillaries (i.e., throughout organs like the kidneys or liver), and lowered cholesterol levels by aiding in detoxification processes within liver cells themselves.

References

https://pubmed.ncbi.nlm.nih.gov/25660807/

https://pubmed.ncbi.nlm.nih.gov/30681787/ 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/

The great collagen rivalry: Marine vs Bovine collagen.

Touted as a supplement that will aid in healthy and strong hair, skin, and nails, collagen is actually a protein that's found throughout your body. It's especially concentrated in connective tissues, including skin, tendons, and ligaments, in the form of collagenous fibres composed of densely packed amino acid chains. 

So why do so many people take this supplement? People often take collagen in supplement form because, even though your body naturally produces it, as you age, your natural production vastly decreases. 

In supplemental form, collagen comes in two main varieties: bovine and marine. In this article, we will discuss the difference between the two, which form is better for certain health concerns and goals, and what to look for when purchasing a quality collagen supplement.

What is Collagen?

Before we can compare marine to bovine collagen, it’s important to understand what collagen is. Collagen is the most abundant protein in the human body, making up 30% of your body's protein content. It’s also a key component that provides structure and strength to all connective tissues, including skin, tendons, and ligaments.

The main functions of collagen are:

• To provide support for your bones and joints
• To help maintain flexibility in your joints
• To provide elasticity to your skin

Types of Collagen: Marine vs Bovine Collagen

You may have heard of the three main types of collagen before: types I, II, and III. However, there are actually at least 28 types of collagen. When it comes to marine collagen and bovine collagen, it's important to know which types of collagen each one contains.

Types I, II, and III comprise about 90% of the collagen in the body, which is why they are the most well-known. 

• Type I is most highly concentrated in bone, skin, and connective tissue such as ligaments and tendons. It is also found in the gut lining.
• Type II is mainly found in the cartilage tissue that cushions our joints.
• Type III is found in the skin, muscles, and blood vessels.

Marine collagen contains types I and II collagen, while types I and III are found in grass-fed beef.

The combination of types I and III makes grass-fed bovine collagen superior for overall health because it's these two types that are most abundant in your body. 

Amino Acids and Collagen

To understand more about the differences between marine collagen and bovine collagen, we must look at how collagen is broken down and absorbed by the body.

The body doesn't simply absorb collagen in its entirety and deliver it directly where it needs to go. The individual amino acids in the collagen are absorbed and utilized by the body.

Bovine collagen contains more of the amino acids glycine, proline, and hydroxyproline. These amino acids are used by the body as building blocks for protein synthesis. Bovine collagen contains less of the amino acid arginine, which is necessary for wound healing and tissue repair.

Marine collagen contains more of the amino acid arginine. It also contains more of the amino acids aspartic acid and glutamine, both of which are known to be vital for tissue repair.

Dietary Preferences

Diet choice is a personal decision, so it's important to choose wisely. If you don't eat meat, you may want to consider marine collagen. But if you do eat animal products, you might choose bovine, depending on your health concerns. 

How To Choose Marine vs Bovine Collagen

When to Use Marine Collagen

Marine collagen is a type of collagen that comes from fish. Most marine collagen supplements are made from the skin, cartilage, and bones of fish. But what else makes it different from bovine collagen?

There are many different uses for marine collagen supplements because this type may be able to support hair health, joint health, and skin recovery from signs of aging. Marine collagen is used for skin care products as well.

Studies have shown that marine collagen can help reduce the appearance of wrinkles on your face, improve the texture of your skin, reduce redness and inflammation around blemishes or acne scars, and even out your skin tone.

When to Use Bovine Collagen

Bovine collagen is extracted from the tendons, cartilage, and bones of cows, and it's rich in types I and III collagen. You can choose bovine collagen if you are interested in treating your skin health, bone health, or joint health.

Marine vs Bovine Collagen: Which is Better? 

So, which one is better? When it comes to choosing the best collagen supplement and comparing marine collagen to bovine collagen, It really comes down to your personal preferences and what you’re looking for in a supplement. If you want something that’s easier on the stomach, then bovine collagen may be a good choice for you. But if you have joint pain or other health issues that require marine collagen, it may be worth trying. You can also note that those without dietary preferences often alternate between these two collagens on a daily basis to reap the maximum benefits.

When shopping for a collagen supplement, regardless of type, it’s advised to look for a hydrolyzed formula because this enhances digestibility and absorbability. Here are a few key things to look out for when shopping for a collagen supplement: 

• When choosing bovine collagen, you will want to make sure it’s sourced from grass-fed cattle, organic when possible, and doesn’t contain contaminants such as hormones or antibiotics.
• If you prefer marine collagen, make sure you look for one that’s wild-caught and third-party tested to make sure it’s free from contaminants and mercury. On the plus side, marine collagen is often considered one of the cleaner forms of collagen.

N-acetyl glucosamine (NAG or GlcNAC) is an extract of chitin, which is the molecule that forms the outer shells of crustaceans (shellfish). It is commonly used as a treatment for inflammatory bowel disease (IBD), including Crohn’s and Colitis. NAG is also a basic component of hyaluronic acid, one of the major substances involved in the formation of connective tissue in the human body, and a molecule that helps to maintain hydration in our tissues. Let's explore its advantages and find a quality NAG supplement.

Top Health Benefits of A NAG Supplement

Reducing Inflammation

Research has shown that treating children suffering from severe IBD with NAG helped to reduce their symptoms and insome cases induced remission. Interestingly, some recent research has examined NAG’s potential role in the immune system. The results are not yet clear, but NAG may potentially help to shift the immune response away from the type of immune response associated with IBD. This can divert the immune system back to its normal functions and help leave the intestinal tract much-needed time to heal.

NAG Supplement Varieties, Forms & Formats

It is important to note that NAG is not the same as other forms of glucosamine and may not have the same joint cartilage-protecting function as glucosamine sulfate or glucosamine hydrochloride. Some supplements for arthritis may contain the NAG form of glucosamine, although further research is required to know its effects on arthritis. Another form of NAG is a molecule called chitosan, which is NAG bound to glucosamine. This has not been found to have the same effects as NAG alone, although it can act as a source of fibre that has been implicated in weight loss.

NAG can be found alone or in combination with supplements for digestive health. In general, the research shows a dosage of 3-6g per day was successful in children for the treatment of IBD. A higher dosage may be required for adults with a larger body weight, but no such dose has yet been established in the research.

New Research - DNA Regulation

Some research has revealed a biological form of NAG (O-linked) in the body that is used to control the regulation of certain genes. Dysregulation in this O-NAG (O-GlcNAC) enzyme cycle has been associated with diabetes, cancer, and the nerve cell death associated with neurodegenerative diseases like Alzheimer’s. Further research is required to be sure of either of these potential actions.

Important Information: Shellfish Allergy Warning

Although NAG is often extracted from shellfish, it is safe for those with a seafood allergy. This safety profile is likely because seafood allergies are triggered by the meat of the crustacean, while NAG is extracted from the shell alone.

Essential fatty acids (EFA’s) are those building blocks of fats that the body cannot synthesize from other building blocks. Because of this, we must ingest them in our diet in order to meet our nutritional needs. Besides being an energy source, essential fatty acids, like omega's 3 6 9, are used to form the membrane of every cell in our body, as well as many essential hormones and other messenger molecules as well.

Types of Essential Fatty Acids

There are three major types of essential fats, which are commonly known as: Omega 3, Omega 6, and Omega 9 fatty acids. Each of these is an unsaturated fat, and their names represent the location of their first double bond’s distance from the end of the free carbon tail. Each double bond creates a kink in the chain. For more information on double bonds, and the structure of fatty acids, please see our Fats article.

Why Are Trans-Fats Unhealthy?

When a fatty acid chain has a double bond in it, the kink can result in both ends pointing in the same direction (like this: <), or in opposite directions (like this: z). When both ends are pointing in the same direction, it is called the cis formation, which is the type commonly found in nature and is most easily used by our bodies. When the double bond causes the two ends to point in opposite directions, it is called trans formation. This is where the term “trans-fat” originates. While trans fats do naturally occur in some animal products like beef and milk, most are created during the hydrogenation of processed foods. Eating large amounts of trans fats has been linked to a much higher risk of cardiovascular disease. They are believed to act much like saturated fat in the body. It is required by law for trans-fat amounts to be listed on all consumer labels in North America because of the many known negative health ramifications.

Importance of Essential Fatty Acid's

Every cell needs essential fatty acids for its cell membrane where the fats make the important barrier that lets other molecules into and out of the cell. Without these healthy fats, our cells become porous and chemical or nutrient imbalances can occur. Diets too high in saturated fats, and low in EFA’s can cause rigid cell membranes that create inflexible tissue that is restrictive and easily damaged. This results in cardiovascular disease, stretch marks, and wrinkles, amongst other things. Essential fats are also used in our body to produce chemical messengers, such as hormones. This is how supplementation can help to optimize hormone levels in both men and women.

How Do Essential Fats Help My Health?

Essential fatty acids have been used to treat eczema, psoriasis, attention deficit-hyperactivity disorder (ADHD), arteriosclerosis, hypertension, cancer, diabetes, multiple sclerosis (MS), menopause and premenstrual syndrome (PMS). They can also help to improve hair and skin, prevent blood clots, improve memory and regulate hormone levels.

Omega 3-6-9 Supplement Varieties

Omega 3-6-9 oils are a combination of the three different types of essential fatty acids. They are intended as a general dietary supplement to help cover the EFA’s that may be missing in the average North American diet. Vegetable-based combination oils usually contain alpha-linolenic acid, ALA, for omega 3, gamma-linolenic acid (GLA), for omega 6 and oleic acid, for omega-9. The sources of the oils are several of the following: flaxseed, borage, black currant, hemp, pumpkin seed, primrose, sunflower or safflower. Some combination oils include fish oils derived from fish such as herring, cod, mackerel, tuna or salmon. These oils give the added benefit of containing both DHA, and EPA, which are two other types of omega 3 fatty acids. See our Omega 3 (EPA/DHA) article for more information.

How To Shop For Quality Omega 3 6 9 Supplements

Ensure your EFA supplement is not processed with heat because it damages the acids and creates free radicals. Some of the damaged fats turn into trans-fatty acids, which are well known for their promotion of cardiovascular disease. Refrigerate all liquid 3-6-9 supplements and keep capsules away from heat because they can become rancid. Using liquid EFAs is much more cost effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil. The encapsulation process also increases the risk of oxidation damage to the fats. Aim for liquid fat supplements whenever possible.

Osteoarthritis (OA) is the most common type of arthritis, and it affects almost all of us as we age. OA usually has a gradual onset and tends to begin after the age of forty. The knees, hips, fingers and spine are the most susceptible joints. This type of arthritis usually affects one or a few joints at a time. It typically does not affect both sides of the body equally. However, it can sometimes affect both sides. This is a degenerative condition that tends to worsen over time, especially with increased use of the affected joints.

Causes of Osteoarthritis

Joint injuries commonly trigger osteoarthritis. The body may faily to fully repair the resulting damage. Unlike rheumatoid arthritis, osteoarthritis results from impaired bone and cartilage repair. Nutrient deficiencies may contribute to poor repair. Faulty sensory and repair mechanisms may also play a role.

Signs and Symptoms of Osteoarthritis 

Motion often triggers joint pain in people with osteoarthritis. Stiffness usually worsens after periouds of inactivity. Many people notice stiffness after resting or waking. Early osteoarthritis may not cause inflammation. As damage progresses, the joint may swell. The joint may also change shape over time. Surrounding muscles may spasm, and many people report a grinding feeling in the joint upon moving. Eventually, the affected joint will emanate constant pain even when it is immobile. Most occurrences of osteoarthritis are not symmetrical and only affect one side, for example, the left hand and not the right. One small joint in a finger can be affected without causing pain in the other joints. When the arthritis is more widespread and symmetrical, it is more likely an inflammatory condition called: Rheumatoid arthritis.

Osteoarthritis Support Options

Conventional Osteoarthritis Support

Medical doctors will often prescribe non-steroidal anti-inflammatory drugs (NSAIDs) to help manage the pain associated with OA. Side effects of some of these drugs include: gastrointestinal bleeding, stomach ulcers, heart attacks and liver problems. Some of these medications, especially the NSAID group, can actually accelerate the degradation of joint tissue and worsen arthritis over time. More potent drugs called corticosteroids are sometimes prescribed for arthritis. These will be medications like cortisone and prednisone. While they are effective at relieving discomfort in the short-term, these drugs can cause loss of bone mass in the long-term. To help reduce this effect, many doctors will inject cortisone directly into the joint space to localize the therapy. Another injection injects viscous fluid directly into the joint capsule. This fluid helps cushion the joint. Synovial fluid normally separates the bones within a joint. The injection temporarily reduces friction. The body eventually reabsorbs the fluid.

Diet

The standard North American diet often lacks minerals needed for joint repair. This deficiency may contribute to osteparthritis. Fruite and vegetables provide nutrients that support joint health. Adequate hydration helps maintain healthy joint fluid levels. Joint fluid helps prevent bone-on-bone contact. In today’s society, most people’s diets also cause their tissues to be acidic. In order to buffer the acid in the tissues, essential minerals are stripped from the body, including those in the joints. An Alkaline Diet will help to prevent worsening of symptoms and maintain a proper mineral balance in the joints.

Topical Support for Osteoarthritis 

Topically, juniper or St. John’s Wort oil can be rubbed into the joints to help reduce pain and relieve stiffness. Topical application of MSM has also been shown to help relieve arthritis pain. Joint creams and tablets with homeopathic remedies like Rhus-t, Arnica, and Sulphur may also be helpful. Hydrotherapy with hot compresses or baths can also provide symptomatic relief. Alternating hot and cold treatments can help to bring down swelling and clear away some of the toxic build-ups. Applying ice to the affected joints after strenuous activity can also help to prevent further joint damage by reducing inflammation.

Osteoarthritis Supplement Support

There are a number of supplements that can help to reduce inflammation in the joint and provide nutrients to allow the body to repair the previous damage. Fish Oil helps to reduce inflammation and provides the essential fatty acids required to keep the joint tissues flexible and strong. Herbs such as Curcumin, Bromelain, and Boswellia can all help to reduce the underlying inflammation caused by joint degradation. Devil’s Claw is an herb that is particularly successful at reducing inflammation in degenerative conditions as well.

Supplements for Improving Joint Function

Glucosamine and Chondroitin work well together to help provide the body with the building blocks required for joint repair. Vitamin C and Collagen can also provide essential building blocks for the body to repair tissues. Hyaluronic Acid (HA) can also provide elasticity and flexibility to the joint cartilage, further helping to reduce joint degradation.

There are a number of combination products that provide several of the above recommendations in a single product to help make supplementing easy.

Rheumatoid arthritis (RA) is the second most common type of arthritis. It usually affects women between the ages of 25 and 50; there is a juvenile form that can affect children. The disease commonly affects the fingers and toes first. Other susceptible joints are the wrists, ankles, knees and spine. Unlike Osteoarthritis, rheumatoid arthritis often affects most joints symmetrically (on both sides of the body). The affected joints become red and swollen, causing stiffness and reduced function. Over time, the joints degrade, resulting in pain and further inflammation. Let's explore common symptoms associated with Rheumatoid Arthritis as well as the top treatments. 

What Causes Rheumatoid Arthritis?

The cause of rheumatoid arthritis is unknown, but heredity does seem to play a role. It is an autoimmune condition in which the body attacks its own joint tissues. This causes joint damage and erosion over time. Symptoms of rheumatoid arthritis come and go. The amount of joint destruction can vary, and joint pain can move throughout the body. Attacks can be triggered by viral infections, food sensitivities, or stress.

What Symptoms Are Associated With Rheumatoid Arthritis?

Swelling and redness of the joints, along with joint pain and stiffness, are the most common indications of rheumatoid arthritis. Swelling and inflammation can contribute to joint deformities over time, creating protrusions which interfere with the proper functioning of the joint. 

Rheumatoid arthritis can cause symptoms beyond the affected joints. Common symptoms include poor appetite, fatigue, low-grade fever, and weight loss. Often, RA will affect both sides of the body, for example, both the left and right ankles. In some cases, the disease can affect other organs, like the heart, eyes and lungs. Many people with RA will have blood work that is positive for rheumatoid factor (RF), and have high C-Reactive Protein (CRP) levels.

Are There Treatments For Rheumatoid Arthritis?

Conventional Methods

There are many strong drugs currently used to treat RA, and each has a variety of side effects. Common medications include: methotrexate, sulfasalazine, infliximab, and leflunomide. Most are targeted at reducing the immune response in the body; thus, they can actually increase the risk of infections. Some drugs are also known to deplete vitamins and minerals. Individuals taking medication for this condition should consult their health professional about these interactions.

Dietary Considerations

Avoid consuming any foods to which you are sensitive. Some people with arthritis report sensitivity to nightshade vegetables. These foods include tomatoes, potatoes, eggplants, and green peppers. They contain a substance called solanine that interferes with the muscle’s enzyme system, causing pain. Other common food sensitivities are dairy, wheat/gluten, corn, and soy. Digestive enzymes can help break down food more effectively. However, they may not resolve every digestive concern.

There are a number of different dietary approaches to RA. Most people’s diets cause an acidic environment. To buffer the acid in the tissues, essential minerals are stripped from the body, including those in the joints. An Alkaline Diet helps prevent worsening of symptoms and maintain proper mineral balance in the joints. In addition to an alkaline diet, certain foods may help support joint health. Consider increasing pineapple, ginger, and turmeric. Sulfur-rich foods include eggs, garlic, and onions. Flax seeds provide fiber, while ocean fish provide essential fatty acids. All of these foods contain substances that can help to reduce inflammation in the body. Iron from supplemental sources may aggravate arthritis; see our Iron article for dietary sources. Fluoride in drinking water disrupts collagen and may contribute to arthritis. Drinking plenty of filtered water can help flush toxins out of the body and promote healthy joint fluid.

Topical Treatments for Rheumatoid Arthritis

People sometimes apply juniper or St. John's wort oil to affected joints. These oils may help ease discomfort and stiffness. Topical MSM may also help support joint comfort. Joint creams and tablets with homeopathic remedies like Rhus-t, arnica, and sulphur may also be helpful. Hydrotherapy with hot compresses or baths can also provide symptomatic relief. Alternating hot and cold treatments can help bring down swelling and clear away some of the toxic build-up.

Supplements for Reducing Symptoms of Rheumatoid Arthritis

Adding Fish Oil is a great way to help reduce inflammation in the body and provide essential fatty acids for joint repair. Curcumin, Bromelain, and Boswelia can all help to reduce the underlying inflammation that is triggering joint degredation. Devil’s Claw is particularly successful at reducing inflammation in degenerative conditions. Glucosamine and Chondroitin work well together to help provide the body with the building blocks required for joint repair. Vitamin C, and Collagen can also provide essential building blocks for repair. There are a number of combination products that provide several of the above recommendations in a single product to help make taking supplements easy.

Shark cartilage has been used for centuries in traditional medicine, but today it's widely available as a modern supplement. Made from the structural framework of sharks, this supplement is prized for its potential benefits in supporting joint health, cartilage maintenance, and overall inflammation reduction. As a natural source of structural proteins like collagen, these supplements are often explored for joint flexibility and mobility. While scientific evidence is mixed, many use these supplements as part of a holistic approach to joint and connective tissue support. 

Past Research

Past research on shark cartilage has explored its potential benefits, particularly in reducing inflammation and supporting joint health. Some studies suggest that certain compounds in shark cartilage, such as mucopolysaccharides, may help reduce joint pain and stiffness. 

While some shark populations are declining, it's important to acknowledge that shark cartilage extraction differentiates from shark fin extraction, which typically involves removing fins and discarding the rest of the shark. Causing concern for sharks' welfare and population decline. These supplements are generally sourced from the entire shark, often as a byproduct of the fishing industry. 

Key Health Benefits of Shark Cartilage

Arthritis Support

Today, the majority of these supplements are aimed at arthritis and joint health. Shark cartilage is made up, in large part, of calcium, obviously an important component of bone health. Another major constituent of shark cartilage are what are known as mucopolysaccharides (or Glycosaminoglycans) such as chondroitin sulfate. Chondroitin sulfate is a major player in maintaining the structural foundation of the body, specifically responsible for the 'resistance to compression' properties of cartilage.

How Does Shark Cartilage Work in The Body?

Cartilage is the shock absorber of the body, cushioning and protecting bone from damage. As we age, the human body is unable to regenerate damaged soft tissue (due to injury or everyday wear and tear) fast enough to keep cartilage, ligaments and tendons from deterioration. Over time, this deterioration can cause bone-on-bone articulations, leading to inflammation and pain. This is why supplementation is often recommended, to provide the body with the nutrients, primarily minerals that are typically lacking in high enough quantities from diet alone, to support the integrity of cartilage and joints.

Shopping For Shark Cartilage Supplements

The average recommended daily dosage is approximately 9000 mg/day. Most companies recommend this dosage for a minimum of 30 days, lowering the dosage to about half this for maintenance from that point on. Shark cartilage can be found as a supplement in either powder or capsule form, commonly found in a 750 mg/capsule dosage. Do not take this if you are pregnant or breastfeeding, or if you already have high blood calcium levels (hypercalcemia). Although this supplement is very safe for most individuals, some side effects, such as nausea/vomiting, constipation, dizziness, low blood pressure, and high blood sugar, have been reported.

Inflammation happens, but turmeric can help! Even if you eat well, stay active, and take care of ourselves, inflammation can sometimes creep in. Typically, when we think of inflammation, we think of joint pain due to arthritis. But inflammation can also manifest as joint pain, headaches, a skin rash, or a minor skin breakout. Thankfully there are natural ways to help with this, cue turmeric's anti-inflammatory properties.

One of the best-known supplements to help manage inflammation is curcumin. Research has found that curcumin may help decrease inflammation by inhibiting pro-inflammatory enzymes and increasing levels of anti-inflammatory compounds.

In this article, we'll cover what inflammation is and how curcumin, the active ingredient in turmeric, can help to tamper down the inflammatory response. Ready to learn? Let's go!

What is Inflammation?

We often think of inflammation as a negative reaction our body has, but inflammation isn't always bad.

Inflammation is the body's response to injury or irritation. It helps heal wounds, clear infections, and remove damaged cells from the body. Inflammation occurs when white blood cells rush to an affected area to repair it and fight off infection. These cells release chemicals that cause nearby blood vessels to become larger and more permeable to bring more nutrients into the damaged tissue, a process called vasodilation.

Inflammation also causes pain and swelling because it stimulates nerve endings in your skin (called nociceptors). This means that even minor injuries can trigger inflammation, increasing the sensitivity of these nerves. That's why it's important to have turmeric on hand, a natural anti-inflammatory.

Inflammation And How Turmeric Can Helps

Curcumin is a natural antioxidant that contains anti-inflammatory properties. It is derived from the root of turmeric and has been used in Ayurvedic medicine for centuries to treat various health conditions, including inflammation.

Curcumin has been shown to reduce symptoms associated with arthritis and other inflammatory conditions such as Crohn's disease, psoriasis, and ulcerative colitis. Here's a summary:

• Osteoarthritis is a type of joint pain related to aging and the wearing down of cartilage in your joints. It's especially common in the knees, hips, and hands. Curcumin from Turmeric has been shown to decrease inflammation and pain and swelling associated with osteoarthritis. However, it is not a cure for arthritis. Instead, curcumin works with your body's natural processes to ease the discomfort associated with arthritis.
• Rheumatoid arthritis (RA) is an autoimmune disease that affects joints, especially in the hands and feet. Turmeric has long been used to treat arthritis, and studies have shown that curcumin can help reduce inflammation associated with rheumatoid arthritis.
• Ulcerative colitis is an inflammatory bowel disease (IBD) that causes ulcers in your colon, rectum, and/or stomach lining. Turmeric has been shown to help with symptoms associated with ulcerative colitis, such as abdominal pain and diarrhea. Additionally, supplementing with curcumin was associated with a lower disease relapse rate.

How does it do this? Turmeric helps reduce inflammation by inhibiting the production of pro-inflammatory molecules called cytokines, growth factors, and enzymes like COX-2. COX2 produces chemicals called prostaglandins that cause pain and swelling when there's an injury or infection. By inhibiting COX2 activity, curcumin reduces inflammation at its source.

In addition to its anti-inflammatory properties, curcumin has antioxidant properties that can help protect against oxidative stress caused by free radicals or reactive oxygen species (ROS).

Plus, studies have found that turmeric may be as effective as NSAIDs at treating joint pain and stiffness but with fewer side effects. This is also great news for anyone who is sensitive to this class of drugs.

Supplementing With Turmeric For Inflammation

Curcumin supplements can be taken by anyone who has an inflammatory condition. Additionally, turmeric is a great supplement to have on hand for other inflammation issues, such as:

• Post-workout
• To support headaches and muscle aches
• To keep on hand for injuries

It’s important to note that while curcumin is naturally occurring in turmeric, supplement forms are not always standardized. Some brands may contain more bioavailable forms of curcumin than others. Ideally, curcumin supplements should be standardized to 95% curcumin.

People with gastrointestinal disorders, biliary obstruction, or active bleeding should use caution when taking turmeric. Do not use turmeric and heart medications, cholesterol medications, blood thinners, aspirin, or nonsteroidal anti-inflammatory drugs (NSAIDs) simultaneously. Stop using turmeric two weeks before surgery or dental procedures.

In conclusion, inflammation is a normal response to injury or irritation, but it can become a problem when it becomes chronic or prolonged. Curcumin is a natural antioxidant with anti-inflammatory properties, these properties are what make turmeric great for reducing inflammation in the body. This means that if you have arthritis or other inflammatory conditions, curcumin may help relieve joint pain and stiffness while reducing the side effects associated with traditional medications like NSAIDs (nonsteroidal anti-inflammatory drugs).

Curcumin FAQs

Where Can I Buy Curcumin?

You can shop our top curcumin picks here.

Will Curcumin Lower Blood Pressure?

Yes, curcumin has been shown to lower blood pressure and should be used with caution if you take medication to lower blood pressure.

Is Curcumin Gluten-Free?

Curcumin is gluten-free.

Can I Take Turmeric With Ibuprofen for Inflammation or in General?

Yes, turmeric can be taken with ibuprofen or other pain relievers without adverse effects.

References

https://pubmed.ncbi.nlm.nih.gov/25337545/

https://pubmed.ncbi.nlm.nih.gov/22407780/

https://pubmed.ncbi.nlm.nih.gov/3546166/

https://pubmed.ncbi.nlm.nih.gov/16413584/