Joints are one of the key elements of the musculoskeletal system, whose role is often underestimated. When working out at the gym or doing other activities, it is worth remembering that it is not only muscles that make movement possible.
In addition, the musculoskeletal system weakens with age. Therefore, it is worth paying attention to dietary supplements that have a beneficial effect on joints, tendons and ligaments. Not only for prevention, but also to support sports activity.
Joints and their role
Joints are movable bony connections located between parts of the skeleton. Depending on the type, they may have a different number of joint axes determining the direction and range of movement. Joints are basically divided into simple and compound, depending on the number of bones they consist of. There is also another division, based on the number of axes related to the movement they allow – uniaxial (e.g. the ankle joint), biaxial (e.g. the knee joint), multiaxial (e.g. the shoulder joint), irregular.
Of course, it is the multiaxial joints that are characterized by the greatest mobility. They have a spherical structure, allowing movement on many different planes. It is worth knowing that joints are surrounded by a joint capsule serving as a bridge. The capsule stabilizes them and, among other things, prevents them from shifting. It also has a protective function and reduces friction (the synovial layer of the joint capsule is responsible for the production of synovial fluid).
The articular cartilage should also be taken into account, as its smooth surface allows the two surfaces to move freely. Articular cartilages do not adhere to each other, are not permanently attached to the bones, but are smooth, elastic and resistant to friction. Thanks to this, we are able to move. It should be remembered that with age the cartilage in our joints becomes less elastic, thinner in the center of the socket and more prone to damage. As a result, cushioning decreases and overall mobility is reduced.
Therefore, it is worth taking preventive action, especially if we are physically active. In many cases, joint-protection supplements can help (also useful for muscles, tendons and ligaments).
Joints and joint-protection supplements
Any physical activity is a kind of strain on the elements of the musculoskeletal system. Even though this group of products is called joint-protection supplements, they also act on other parts of the musculoskeletal system. Movement is definitely recommended for health, but it should be remembered that the system may be subject to strain, overload, and minor or major injuries. There are also so-called micro-injuries, which, with an improper approach to nutrition, supplementation and training, will spread until they grow into a serious injury. The most common ingredients in joint-protection supplements are chondroitin, glucosamine and MSM (as an ingredient of joint-protection complexes or as a standalone supplement).
Chondroitin (in sulfate form) is a compound with strong water-binding properties. It also has a beneficial effect on connective tissue and supports its regeneration. Adequate amounts of glucosamine affect cushioning abilities, thanks to which we can use greater loads with a reduced risk of injury.
In addition, it works very well in keeping articular cartilage in optimal condition. Regeneration of cartilage itself, in the literal sense, is not possible. Nevertheless, we can influence the ability to produce fibrocartilage, which plays a substitute role.
Studies confirm that regular supplementation with chondroitin sulfate may reduce cartilage degradation, improve joint mobility and flexibility, reduce the risk of musculoskeletal disorders and relieve pain, e.g. in osteoarthritis.
Glucosamine (in sulfate form) supports the production of synovial fluid responsible for reducing friction. It is also worth bearing in mind that it is a component of collagen, which, among other things, plays an optimizing role in the functioning of connective tissue and articular cartilage – in this respect it also enhances the effect of chondroitin.
Glucosamine is a joint-supporting ingredient that decreases in the body with age. All the more so, given its role, it is worth considering supplementation as a preventive measure. In addition, because it is part of collagen, additional amounts from outside support communication between bones. Studies confirm that the combination of glucosamine and chondroitin works very effectively both in reducing degradation and the risk of musculoskeletal diseases, as well as in alleviating their symptoms.
MSM (methylsulfonylmethane), i.e. organic sulfur, is one of the key elements for articular cartilage and connective tissue. It supports joints very well both during physical activity and in conditions such as rheumatoid arthritis (RA).
Studies confirm that additional MSM supplementation relieves joint pain symptoms, and anti-inflammatory effects are also attributed to it. It is also involved in the formation of collagen fiber structure and has antioxidant activity (it participates, among other things, in glutathione synthesis).
It is worth remembering that the body needs hydroxylysine and hydroxyproline to maintain the proper structure of collagen. These amino acids are produced from other amino acids – proline and lysine. The process can proceed efficiently only in the presence of an adequate, maintained concentration of vitamin C. Without this element, there is no efficient collagen synthesis, and our joints will not be 100% safe.
Other important ingredients that support joints and the remaining parts of the musculoskeletal system:
- hyaluronic acid,
- lysine,
- copper,
- B vitamins (especially vitamin B3 and vitamin B6),
- bioflavonoids,
- collagen,
- Boswellia serrata,
- S-adenosyl-L-methionine,
- manganese.
