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RISING WOMEN EXPERT
ADVICE...
What are a few nutritional supplements
that are beneficial for bone and joint health?
There are a number of supplements on the market well known for their bone
and joint supporting actions. Here are a few to keep your bones and joints
happy and healthy while you’re on the move:
Glucosamine Sulfate - This supplement is recognized for its action in
reducing the wear and tear on joints stemming from its ability to “pump up”
the meniscus in weight bearing joints. The compounds in glucosamine sulfate
attract water into the meniscus and create a pillow-like effect between
bones, reducing inflammation and pain. Glucosamine is most effective in
weight bearing joints like knees and the vertebral column. The dosage of
glucosamine is 1500 mg’s per day and the only drawback of glucosamine is
that you must take it for six weeks to see its effects, and one must stay on
the product indefinitely to maintain its results.
Calcium Citrate - This supplement is best known for its action in
promoting and maintaining healthy bone density. Calcium is a mineral and
unfortunately minerals are difficult for the body to absorb because of their
large chemical structure. The name following calcium (for example, citrate
or carbonate) acts as a transport molecule much like a train engine pulling
a train across a track. The better the train, the better the calcium is
absorbed from the digestive tract into the bloodstream and finally into the
bone. Choosing an absorbable calcium is fundamental in ensuring that an
appropriate amount of calcium can get into the bloodstream and promote
healthy bone structure. The recommended dosage is 1000 mg’s per day from
food or supplements.
DHA and EPA (otherwise known as omega 3 fatty acids) - Found in fish
and krill oil, these are fundamental in promoting joint, eye, brain,
cardiovascular and skin health. Well known for their anti-inflammatory and
lubricant type action in the joint, it is believed that omega 3’s decrease
pain and “wear and tear” by modulating the immune system and interfering
with the production of cells and chemicals that encourage inflammation in
the joint. Recommended dosages of omega-3 fatty acids are 500-1000 mg’s per
day. Individuals on blood thinning medications need to speak with their
health care providers before taking omega 3’s to prevent excessive blood
thinning actions.
There are many more supportive supplements, but the three listed above are a
good place to start if you are looking to improve your joint and bone health
and structure.
Dr. Tara Drobot is a Chiropractor who practices out of The Healing
Bridge Chiropractic Clinic. To book an appointment, please call 403.313.7123
or consult www.thehealingbridge.ca for more information. |
