According to the Centers for Disease Control and Prevention, 30 percent of adults in the United States reported joint pain in 2006, most commonly in the hips, knees, shoulders or fingers. Common causes for joint pain include injuries, overuse and arthritis--a chronic condition characterized by painful inflammation in and around joints. Dietary supplements may prove useful in relieving joint pain. For best results, a doctor's guidance is suggested.
Glucosamine
As people age, glucosamine, a naturally occurring substance that helps build cartilage, reduces in the body. According to the University of Maryland Medical Center (UMMC), glucosamine supplements may help reduce joint pain in people with osteoarthritis and other conditions that involve the breakdown of cartilage. Glucosame may also sooth joint stiffness and improve hip and knee function in people with arthritis. Since glucosamine cannot be reaped through food sources, supplements are necessary for people seeking additional amounts. Glucosamine supplements come in tablet, powder and capsule form and may list glucosamine hydrochloride, glucosamine sulfate or n-acetyl glucosamine as a primary ingredient. In many cases, glucosamine is combined with chondroitin or manganese, which may further support bone health. The UMMC suggests 500 mg of glucosamine, three times daily, as standard dose for adults with osteoarthritis. Dosage varies among individuals and long-term use may be required for effective joint pain relief.
Chondroitin
Chondroitin (chondroitin sulfate) is a supplement made from shark or cow cartilage, bovine trachea or synthetic variations of these substances. Chondroitin supplements are believed to help alleviate joint pain associated with tendinitis, arthritis and other conditions. In a 2010 interview with the "Los Angeles Times," Dr. Thomas Vangsness, chief of sports medicine and professor of orthopedic surgery at the University of Southern California Keck School of Medicine, suggested chondroitin as a potentially helpful aid toward joint pain relief, particularly when combined with glucosamine. Chondroitin is available in capsule, powder and tablet form, often in combination with other joint-health ingredients. According to the Mayo Clinic, chondroitin dosage for joint pain relief generally involves 200 to 400 mg two to three times daily, or 800 to 1,200 mg once per day.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats the body requires but must obtain from food or supplements. According to the UMMC, regular intake of omega-3 fatty acids is associated with reduced joint pain in people with rheumatoid arthritis, osteoarthritis and other conditions. Omega-3 fatty acids derive primarily from fish, plant and nuts oils. Omega-3 fatty acid supplements may contain fish oil, flaxseed oil or krill oil, which comes from an Antarctic crustacean. Ground flaxseed also contains omega-3s. The UMMC suggests basing supplement dosage on EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) content, rather than the total amount of fish oil. Maximum daily dosage should not exceed 3 g without a doctor's consent.
References
- Centers for Disease Control and Prevention: Joint Pain Statistics in 2006
- University of Maryland Medical Center: Glucosamine Information
- "Los Angeles Times"; Joint pain spurs search for relief; Elena Conis; Feb 2010
- Mayo Clinic: Chondroitin Dosage Guidelines
- University of Maryland Medical Center: Omega-3 Fatty Acids Benefits and Dosage
