VITAMINS
E
needed for collagen synthesis and connective tissue repair; aids maintenance of cartilage; helps control the synthesis of mucopolysaccharides, which assist in the mobility of joints.
A,E, B6
required for the synthesis of normal collagen and the maintenance of cartilage structures.
MINERALS
Manganese - Important for the production of mucopolysaccharides, which are needed for healthy synovial membrane.
Silica - Found concentrated in the synovial fluid and aids cartilage formation.
Copper - Required for the formation of collagen and elastin.
Zinc - Required for the synthesis of normal collagen and the maintenance of cartilage structures; may have anti-inflammatory effect in joints.
Iron - Thought to have a role in the formation of tissue collagen and elastin.
Sulphur - Required for the formation of collagen and cartilage.
Selenium - Slows the biochemical aging process of tissue degeneration and hardening, and hence it preserves the tissue elasticity so important for healthy joints.
OTHER NUTRIENTS
Essential fatty acids:
All tissues need a balance of essential fatty acids (known as Omega 3 and Omega 6) to be healthy; in addition, essential fatty acids have a powerful anti-inflammatory effect which can be useful for joint problems. Research suggests that for them to work well, the ideal ratio of Omega 3 to Omega 6 is a ratio of 1:3. Because Western diets are usually very high in Omega 6, we need to increase foods (or take supplements) with Omega 3 oils.
The main food sources of Omega 3 are oily fish eg mackerel, sardines, salmon, and flaxseed (linseed) oil. Other food sources include Omega 3-rich eggs, green leafy vegetables (small quantities) and fresh berries (small quantities).
Antioxidants:
One cause of joint damage is from free radicals – chemicals that injure body tissues. Free radicals always occur in the body, and our bodies stop them harming us by using antioxidants, which we get from healthy food. For healthy joints, it is important to increase the level of antioxidants while decreasing the level of free radicals.
Antioxidants are found in many vitamins and minerals and in beta-carotene and other carotenoids - the chemicals that colour food red, yellow and orange. They also occur in flavonoids - chemicals found in eg red wine and red grapes, apples, soya, onions, blueberries and bilberries. Other sources of antioxidants include garlic, green tea and ginkgo biloba.
Processes and substances that increase free radicals, and should therefore be decreased/avoided, include fried food, smoking, stress, toxic chemicals (eg pesticides), alcohol, pollution and radiation.
 
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Glucosamine
is an amino sugar which is synthesised naturally in the body from glucose and glutamine. It has been described as the “cement of the connective tissues” because joints rely on it to rebuild themselves. Glucosamine is the nutrient specific to connective tissue, so it is important for the maintenance of joints and muscles. The major function of glucosamine is to stimulate the manufacture of cartilage components called glycoaminoglycans (GAGS) and proteoglycans (PG’s). These gags form the building blocks of soft tissues and are responsible for the production of cartilage. This is why glucosamine has shown promise as a possible chondroprotective agent in Osteoarthritis. (Glucosamine is also thought to help with cellulite - a lovely added benefit!)
Chondroitin
exists in the body in the form of chains of repeating sugars, and is known as the “liquid magnet” This is because Chondroitin helps to attract fluid into the joint. The fluid in the joint, known as “synovial fluid” then helps to cushion the joint, acting as a spongy shock absorber. The fluid also helps to attract the nutrients into the joint that are needed by cartilage. This is a particularly important function, because cartilage lacks a blood supply, and relies on the synovial fluid for all its nourishment and lubrication. In addition to being one of the major glycoaminoglycans found in cartilage, its primary function is to inhibit derivative enzymes, which contribute to cartilage breakdown. Some studies have shown that compared with NSAIDs (non-steroidal anti-inflammatory drugs), chondroitin appears to be more effective at inhibiting inflammatory actions and has no damaging side-effects.
Turmeric
is a spice used a lot in Ayurvedic medicine. It contains curcumin, a powerful antioxidant that is thought to lower inflammation by reducing formation of inflammatory substances.
Rosehip extract
is being hailed as a really useful natural anti-inflammatory, effective in countering the pain caused by joint problems. It works well in combination with substances such as glucosamine, because it has been shown to have positive results after only 3 weeks, thus helping people to cope with immediate levels of pain.
Reference:Warholm O, Skaar S, Hedman E, Molmen HM, Eik L. The effects of a standardized herbal remedy made from a subtype of Rosa canina in patients with osteoarthritis: a double-blind, randomized, placebo-controlled clinical trial. Curr Ther Res. 2003;64:21–31.
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M.S.M. (Methyl Sulphonyl Methane) is a sulphur compound plentiful in fresh fruits and vegetables, milk, fish and grains, but quickly destroyed when foods are processed. Sulphur is essential for healthy joint function. Research suggests that MSM is helpful in improving joint flexibility, reducing stiffness and swelling, and reducing pain. MSM may also improve circulation and cell vitality, soften and reduce scar tissue, and help to break up calcium deposits.
Reference: Ameye LG and Chee WSS. Osteoarthritis and nutrition. From nutraceuticals to functional foods: a systematic review of the scientific evidence. Arthritis Res Ther. 2006; 8(4): R127.
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