Nutritional Supplements Curcumin Articles & Resources

Most of the research in this area has been done on joint disease rather than the wear and tear that usually precedes it, yet the relief of minor joint symptoms isn't confined to a particular diagnosis. With 40 million Americans suffering from some sort of arthritis - and many more on their way to joining them - a number of health professionals are urging active men to take special care of their knees, wrists and shoulders. (Consult your health pro prior to starting or altering a supplement program.)

Cartilage and cocktails

Before you begin begging your local fishmonger for leftover shark cartilage, you should know that some of the best things you can take for your joints are sitting on your kitchen counter (and probably shaped like Fred, Wilma, Barney, Betty and Dino).

"Of particular importance is supplying adequate levels of antioxidant nutrients like selenium, manganese, vitamins C and E, [but also] those nutrients important in the manufacture of joint substances, especially niacinamide, pantothenic acid and zinc," says Michael T. Murray, author of Natural Alternatives to Over-the-Counter and Prescription Drugs (William Morrow, $25). Multivitamins contain these elements in varying amounts; check your label.

According to a study published in the Annals of Internal Medicine, high intake of antioxidant vitamins, most notably vitamin C, shows promise in reducing risk of cartilage loss. Low levels of vitamin D have been linked to arthritis progression, and vitamin E has shown an analgesic effect in some patients, possibly by inhibiting the enzymatic breakdown of cartilage.

A study in the journal Inflammation Research found that niacin (vitamin [.3]) may improve joint flexibility and reduce inflammation. (Murray recommends niacinamide, a more easily tolerated version.) Other research has shown that low levels of pantothenic acid (vitamin [.5]) are inversely connected to increased joint symptoms, though this seems to apply specifically to rheumatoid arthritis. The list of natural anti-inflammatories also includes selenium, zinc, bromelain, curcumin, and the B-complex vitamins folate and cobalimin.

Several anti-inflammatory "cocktails" have been investigated: A study at the University of Missouri noted that cobalamin increases the effectiveness of folate significantly in reducing joint tenderness. Similarly, bromelain seems to aid the absorption of curcumin, which has been called a safe alternative to phenylbutazone, a potent NSAID with serious side effects.

Gamma linolenic acid, one of the essential fatty acids, is the supplement of choice for many athletes. In a test at the University of Pennsylvania, the use of GLA resulted in a 30 percent reduction in joint tenderness for rheumatoid arthritis patients. Newly popular is phosphatidylserine (PS), a phospholipid that boosts memory function. A team at California State University at Chico found that PS blunted the stress that induces cortisol release and decreased muscle soreness by more than 50 percent after rigorous training.

Feeling your oats

Another substance on the pain horizon is the sulfur-based compound methylsulfonylmethane, or MSM, which helps maintain the structure of proteins in the body and aids the immune system. Originally used for racehorses with joint problems, MSM earned media attention when athletes started shopping at equestrian stores to get it.

"Weightlifters use MSM for delayed-onset muscle soreness, and they claim greater flexibility in their muscles and shorter recovery times," says Ronald Lawrence, MD, assistant clinical professor at the UCLA School of Medicine and co-author of The Miracle of MSM: The Natural Solution for Pain (Penguin-Putnam, $23). "It's nontoxic and it's safer than water." He adds that MSM is effective for rheumatoid arthritis within three or four weeks of supplementation, but takes only a day or two to relieve delayed-onset muscle soreness.

MSM may be promising, but the No. 1 supplement for joint problems is still glucosamine sulfate. An actual component of connective tissue and cartilage, glucosamine plays a vital role in the formation of tendons, ligaments and bones. "Glucosamine is responsible for stimulating the manufacture of substances necessary for joint repair [and] has also been shown to exert a protective effect against joint destruction," explains Murray. "Numerous double-blind studies have shown that glucosamine sulfate produces much better results than NSAIDs in relieving the pain and inflammation of osteoarthritis. While NSAIDs offer purely symptomatic relief and may actually promote the disease process, glucosamine sulfate addresses the root of the problem."

As for the fabled shark cartilage, it was discounted as a cancer-fighting agent, but it does seem to have anti-inflammatory properties. The active ingredient is chondroitin sulfate, found in the cartilage of most mammals. Glucosamine sulfate is considered preferable to chondroitin because it is more easily utilized by the body; some products, such as PRO2 Glucosamine Sports Plus and Metaform Pain Free, combine the two.

Considering the dangers of prolonged NSAID use, these alternate therapies are almost always safer and often more effective. You might also want to investigate such treatment regimens as acupressure, hydrotherapy, massage, chiropractic manipulation and reflexology. Meanwhile, don't shy away from resistance training. Use proper form and suitable poundages to strengthen the tendons and ligaments in your joints and surrounding muscles in order to keep the latter in peak condition.

RELATED ARTICLE: THE ANTI-INFLAMMATORY DIET

Hormonal and nutritional imbalances can lead to joint inflammation, says Neal Barnard, MD, author of Foods That Fight Pain (Harmony, $25). Short-term fasting and vegetarian diets are beneficial in reducing symptoms, and eliminating specific trigger foods entirely is often necessary. The most common triggers are: dairy products; corn; meats; wheat, oats and rye; eggs; citrus fruits; potatoes; tomatoes; nuts; and coffee.

Certain foods actually fight inflammation by manipulating prostaglandin levels. Two natural fats, alpha linolenic acid and gamma linolenic acid, have shown dramatic results in some patients. Flaxseed oil and linseed oil are rich in ALA, which is also found green, leafy vegetables, legumes and fruits. GLA is more exotic; it is found in borage oil, evening primrose oil and black currant oil (and in supplement form). Several spices have shown anti-inflammatory properties in test-tube experiments, principally ginger, but also clove oil, garlic, turmeric and cumin.

Other foods neither heal nor harm. Barnard's list of "pain-safe foods" includes brown rice; cooked or dried fruits (but not citrus, bananas, peaches or tomatoes); cooked green yellow and orange vegetables; plain and carbonated water; and modest amounts of salt, maple syrup and vanilla extract.