How to Use Supplements to Help Rebuild Your Joints

Many people with achy, stiff, sore joints who have been diagnosed with degenerative joint disease, patellofemoral disease, chondromalacia, or degenerative disc disease (all forms of osteoarthritis), are unaware of certain nutritional supplements that help the joint rebuilding regimen. Others may be using supplements, but are unclear about the dosage or frequency. Below are our suggestions for proper use of nutritional supplements.

The supplements are:

1. Glucosamine (GLUE-CO-SAH-MEAN)
2. Chondroitin Sulfate (CON-DROY-TIN-SULF-ATE)
3. SAMe (SAMMY)
4. Omega Three Fatty Acids
5. ACES (Vitamin A, C, E, and Selenium)

Glucosamine is an amino sugar that produces special proteins (glycosaminoglycans or GAG) your cartilage need to bind water. Healthy, sturdy cartilage traps water molecules which allows it to deform and bounce back protecting your bone and other structures.

• Dosage (based on body weight)
  
  • less than 120lbs., 1000 mg / day
    
  • 120 to 200lbs. 1500 mg/day
  • more than 200 lbs. 2000 mg/day
• Frequency
  • Two times per day (divide daily dosage in half)

Chondroitin Sulfate is a component of GAG, is a water magnet and retards the degradation of cartilage. Both Glucosamine and Chondroitin Sulfate have been extensively studied and have been shown to both reduce the symptoms of joint injury / disease as well as enhance the basic infrastructure of cartilage.

• Dosage (based on body weight)
  
  • less than 120lbs., 800 mg/day
    
  • 120 to 200lbs. 1200 mg/day
  • more than 200 lbs. 1600 mg/day
• Frequency
  • Two times per day (divide daily dosage in half)

SAMe is s-adenosylmethionine, a naturally occurring substance in your body resulting from the metabolism of the amino acid methionine, has been used extensively as a treatment for depression. In an Italian study, the researchers discovered that the subjects who also had knee pain due to osteoarthritis reported much less pain after taking SAMe. Double blind short term studies since then have shown SAMe to be as effective as Non-Steroidal Anti-Inflammatory Drugs (ibuprofen).

• Dosage
  
  • 200-400 mg
• Frequency
  • Three times per day on an empty stomach.
  • Precautions: flatulence, vomiting, diarrhea, headache, and, in depressed patients, anxiety. SAM-e should not be taken concomitant with anti-depressive agents to avoid serotonin syndrome-like symptoms such as tremors, tachycardia, tachypnea, and hyperreflexia.

Omega Three Fatty Acids are a form of fat - the kind that is good for you called an unsaturated fat. Most frequently found in cold water fish, Omega Three is also found in flax seed oil and in capsule form. Insufficient Omega Three will cause your cells to use saturated fats resulting in more fragile and easily damaged cell walls.

• Dosage
  
  • 1000 - 2000 mg/day (fish oil tablets).
  • Precautions: "Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications because excessive amounts of omega-3 fatty acids may lead to bleeding. In fact, people who eat more than three grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal condition in which an artery in the brain leaks or ruptures. Fish oil can cause flatulence and diarrhea. Time-release preparations may reduce these side effects, however." Source:http://www.umm.edu/altmed/ConsSupplements/Omega3FattyAcidscs.html

ACES (Vitamin A, C, E, and Selenium): While a complete and balanced diet that includes plenty of fresh fruits and vegetables can supply you with ACES, many people either do not have such a diet or are inconsistent with their diet. ACES are excellent anti-oxidants and improve cell function.

• Vitamin A  5000 IU per day
• Vitamin C  500 - 2000 mg per day
• Vitamin E  100-400 IU per day
• Selenium    55-200 mcg per day

The above supplements require 2-3 months of consistent use before you will notice any significant improvement. After 6 months of use, you can reduce the dosage by 50% for three months then, in most cases, discontinue them.

Rebuilding joints requires adequate water, the necessary building blocks (glucosamine, chondroitin sulfate), controlling inflammation (SAMe) and sturdy cell walls (Omega Three Fatty Acids, ACES) plus specific exercises to aid in the transport of nutrients and signaling cellular activity.

As new supplements become available and research supports their use, we will post the information. Check back often or if you subscribe to a news aggregator (Bloglines for example), add The View from Sports Center to your reader and new posts will appear automatically for your reading. Or, if you are an athlete with joint pain, give us a call at 512-206-0433 and schedule a Sports Center consult to learn how to beat your injury.

Make today count.

Doug Kelsey
Author. Teacher. Therapist.