These supplements are usually used to prevent or relief joint pain but they'll help.
Glucosamine
Like chondroitin sulfate and collagen, glucosamine is produced naturally in the body.It is the most fundamental building block for many critical compounds that make up connective tissues.It's an essential component of cell membranes and cell surface proteins , as well as molecules that hold our cells together. Arthritic and damaged tissues show a much higher than normal demand for glucosamine.
Directly or indirectly, glucosamine plays a part in the formation of cartilage,tendons,ligaments,synovialfluid,skin,bone,nails,heart valves,blood vessels and mucus secretions of the digestive, respiratory and urinary tracts.Glucosamine also has a role in the synthesis of transport molecules, immunological proteins (interferon,immunoglobulins),hormones(gonadotropin
s, thyroid stimulating hormone), enzymes and other important substances.
Although tested extensiveley in cases of osteoarthritis, and prescribed as a drug in some European countries, glucosamine has been studied only once in athletes, in which case it helped heal "jumper's knee".
However, other data and our own experiences suggest that it should be very helpful for sore shoulder joints and any other joint degeneration or "creakiness".
All human studies of glucosamine sulfate have used 1,500 milligrams per day(3*500).
It is best to take glucosamine in the morning and before bedtime, since it has a long half-life in serum.If faster results are desired, increase the dose by taking 1000mg twice daily, although joint repair will still be a slow process.
Glucosamine hydrocloride, also on the market, has the same effects as glucosamine sulfate at a lower cost.Glucosamine sulfate turns into glucosamine hydrochloride in the stomach.
Since glucosamine has a different mechanism of action than nonsteroidal anti-inflammatories(aspirin and ibuprofen),it's possible that the two may have a synergistic effect in alleviating some types of inflammations.So,you may be able to significantly reduce the amount of NSAIDs you take(perhaps as much as two or three times less), with no loss of effect , if it's necessary to take them at all.
Chondroitin sulfate
CS is one of today's most misunderstood supplements.Extracted from bovine and pork tracheas, as well as shark cartilage,CS, like glucosamine, serves as both a building block and a direct stimulus to the synthetic process for new cartilage.In addition to stimulating repair in cartilage cells, CS can block the enzymes that damage joints, doing double duty for joint health.
There have been more and better - designed human studies with CS on arthritis than there have been with glucosamine sulfate.Some of that research has lasted one to two years and has involved more than a thousand subjects.Like glucosamine, CS is used as a drug in some European countries for osteoarthritis(and for clogged arteries).
Purified CS is well absorbed in humans, as demonstrated by numerous sophisticated investigations.Many studies of people taking CS have shown slow-acting but long-lasting reductions in pain and improvements in joint function.
Slow-acting means you may not really notice much change for several weeks(most of the research shows significant benefits after four to eight weeks ,and definitely after three months of administration).
However slowly, the benefits will accumulate.
Take anywhere from 800 to 1200 mg of CS ED, in 2 divided dosages(it has a 12 hour half-life).This regimen matches what's been effective in extensive human studies on arthritis, although once a day dosing also may be effective for you.
Scientists have emphasized that the CS used in clinical studies has been extracted and purified to contain a high percentage of the supplement(up to 97%).It's likely that the processing and purity of the CS could significantly alter the metabolic rate and therapeutic results.
Bottom line:some available products may have a lower percentage of actual CS, which in turn could dramatically influence the dosage required for therapeutic efficacy.Thus, if you use one brand as directed for a prolonged period and get no results , try another.Don't assume that CS has no efficacy for you; it may be the specific product that's at fault.
Hydrolyzed Collagen
Collagen is the major protein in the body - it makes up approximately six percent of total bodyweight.It is found in all tissues and is our main structural protein, giving our bodies their shape.It literally holds us together.
Collagen is the primary onwater component of all connective tissues, including cartilage.Cartilage contains type type II collagen (which you might see listed on supplement labels), plus smaller amounts of other collagen types.Other connective tissues contain mostly types I and III collagen.Collagen may be more familiar to you as gelatin(found in gellatin desserts); it's also used as thickening agent in many foods.
This supplement was once sold in a liquid form and promoted as pre-digested protein.
A muscle-building protein supplement it's not, however, because though it's obtained from animals, its amino acid profile leaves much to be desired.However, it is a great supplement for your joints.
Hydrolyzed collagen is a patented collagen that has been predigested by enzymes.Its use is supported by human studies that show significant relief on arthritic symptoms, although its effects are slower than those generated by glucosamine or CS.
Why take it then?Hydrolyzed collagen supplies collagen - specific peptides and amino acids that may stimulate repair differently from glucosamine or CS, and perhaps may inhibit some degradative enzymes.The only catch is the dose : 10 grams per day.To prepare it, mix a powdered form of the supplement into a liquid.
Actually,l hydrolyzed collagen should work especially well when combined with glucosamine and CS.There are no studies to confirm this, though.
However, since each of these supplements has unique effects on cartilage, and since all overlap in their stimulatory effects on synthesis of joint components, it makes sense that a combination of the three would result in greater, faster and longer - lasting effects than any one or even two of these ingredients.
There are other joint supplements available , but glucosamine,chondroitin and collagen should be your starting point.
They offer real help for sore joints , as millions of users can readilly attest.And they're all normally produced by and found in human body in large amounts plus they're present in many foods.
They're virtually free of side efects, well tested in humans , and are what the body uses to heal its own joints.They do work gradually - so you have to take them for a while - anywhere from 6 - 8 weeks -before results are noticable.
Most bbers will benefit from repeated use of these supplements.Improvements obtained via glucosamine appear to be retained only for an average of 6 - 12 weeks following cessation of a 6 week period of treatment.The situation with CS is similar.There is no evidence whatsoever of toxicity and there appear to be no contraindications to use of these in patients with circulatory disease, liver disorders, diabetes or depression.
if you train to hard and heavy, and plan on doing it for a while , then these supplements should become a mainstay in your program sooner rather than later.Even if you've never had any connective tissue problems , we feel strongly that it would be in your best interest to begin using joint aids, if not year round, then at least periodically say for 6 - 10 weeks at a time, several times a year.
The shorthand guide to joint support
First of all, train correctly!
Take glucosamine sulfate in dosages of 1500 mg per day (3 500mg doses, two of these in the morning,1 before bedtime).
For faster results, take 1000mg twice daily
Take chondroitin sulfate in total daily amounts of 800 - 1200 mg divided over 2 doses.
Take hydrolyzed collagen in doses of 10 grams per day in powder mixed with any liquid
A combo of the above three supplements should work synergistically.Try taking all three together.
Give yourself at least 8 weeks to feel benefits from these supplements.
Use them for 6 to 10 weeks at a time , several times a year,or,preferably, year-round.
Make sure your essential mineral and antioxidant intake is up to snuff.
Give some of other supplements a try for extra relief.
Make sure you are giving yourself enough recovery time between workouts.
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