Glucosamine and chondroitin are two of the most common ingredients used for supporting joint health. Both are natural compounds found throughout the body and are key components of cartilage—the slippery, shock-absorbing tissue that cushions the ends of Bones In Joints. As we age, natural levels of glucosamine and chondroitin in the body decrease, which can contribute to cartilage breakdown and joint discomfort over time. Numerous clinical studies have demonstrated that supplemental glucosamine and chondroitin help maintain cartilage integrity and ease joint pain associated with conditions like osteoarthritis.
Glucosamine is an amino sugar that plays an important role in the building blocks that give cartilage its supportive structure. Research has shown glucosamine stimulates the synthesis of proteoglycans—large, protein-polysaccharide complexes that give cartilage its resilience. Supplemental glucosamine may help restore damaged cartilage and maintain its composition. The most common form used is glucosamine sulfate.
Chondroitin is a complex carbohydrate that provides cartilage with its thickness and shock-absorbing ability. Studies indicate supplemental chondroitin supports cartilage integrity by enhancing the water-retaining properties of proteoglycans in joint cartilage. It also counteracts enzymes that would otherwise break down cartilage matrix. Chondroitin sulfate, extracted from animal sources, is typically used.
Most research on glucosamine and chondroitin has been conducted using a combination product. In one 12-month study of over 200 patients with knee osteoarthritis, significant improvements were seen in joint space narrowing and pain levels versus placebo. Both individual supplements are generally well tolerated, making them a good foundation for most joint support needs.
MSM - A Sulfur-Containing Compound for Connective Tissues
Methylsulfonylmethane, or MSM, is an organosulfur compound that supplies organic sulfur—an essential mineral lacking in many modern diets. Sulfur is needed to produce collagen, elastin, and keratin—the three main structural proteins that provide connective tissues like cartilage, ligaments, tendons, and muscle strength. MSM helps maintain the flexibility, resilience and repair functions of connective tissues that become vulnerable as we age.
Clinical trials have found MSM to be as effective as non-steroidal anti-inflammatory drugs for relieving joint discomfort associated with both arthritis and repetitive stress activities. It helps reduce discomfort from exercise yet supports the rebuilding of connective tissues during the recovery process. No serious adverse effects have been reported. As a naturally-occurring substance also found in many fruits and vegetables, MSM provides an excellent additional option for supporting total joint health needs.
Boswellia - An Anti-Inflammatory Resin from Frankincense
Boswellia serrata, more commonly known as frankincense or Indian frankincense, is a tree native to India and northern Africa valued for its remedial resin. This resin contains boswellic acids, compounds which are anti-inflammatory without irritating the gastrointestinal tract like nonsteroidal medications sometimes can. They work by inhibiting 5-lipoxygenase, an enzyme responsible for producing inflammation-causing leukotrienes.
Research has found boswellia particularly benefits joint health conditions that involve inflammation like osteoarthritis. In a 90-day study, boswellia serrata extract reduced joint stiffness and tenderness in OA patients better than a placebo. Other studies report decreased pain levels and improved mobility in OA patients, competitive with prescription anti-inflammatory drugs. No serious side effects appear even with long-term use. Boswellia provides an effective herbal option for minimizing joint inflammation as part of an overall management strategy for active individuals.
Turmeric for its Curcuminoid Compounds
Turmeric is the spice that gives curry powder its characteristic yellow color. It comes from the rhizome or root of the Curcuma longa plant, and contains an active compound called curcumin and related curcuminoid compounds. These bioactives impart antioxidant, anti-inflammatory and wound healing properties that benefit joints.
Curcumin exerts its effects in various ways. Studies show it inhibits cyclooxygenase-2 (COX-2) and 5-lipoxygenase enzymes, much like nonsteroidal anti-inflammatory drugs but without the potential gastrointestinal side effects. It may also downregulate pro-inflammatory nuclear factors. Turmeric/curcumin extract has demonstrated positive effects on joint mobility and pain levels in osteoarthritis when consumed regularly as part of an OA treatment plan.
The American Botanical Council recognizes turmeric and curcumin as herbs for supporting muscles, joints and ligaments. They provide an herbal alternative for anyone looking to manage occasional joint discomfort with an antioxidant-rich phytonutrient instead of a pharmaceutical drug whenever possible. Turmeric shows promise as a safe and effective complementary option within a balanced joint health regimen.
