According to "The Bone Building Solution," in recent years the critical mineral content of commercially grown fruits and vegetables has been at an all time low, especially in minerals like calcium and magnesium. While it is ideal to obtain daily mineral requirements from food, most people do not. Fifty percent of North Americans' diets do not get the required micro nutrients from food, states "The Bone Building Solution." For healthy bones and joints calcium, glucosamine and msm.
Calcium Supplementation
"The Bone Building Solution" states that calcium is critical for bone formation. The body does not absorb more than than 500 mg of elemental calcium at at time, notes "The Bone Building Solution," and thus, when choosing a calcium supplement choose one that contains 500 mg or less- and if more is needed, take a second dose at a different time during the day. The two main forms of calcium in supplements are carbonate and citrate. The Office of Dietary Supplements notes that calcium supplements are normally in the carbonate or citrate form and that both forms are similarly well absorbed. Ideally, a calcium supplement should contain magnesium because it contains co-factors responsible for enzymatic reaction involved with calcium and bone repair. Additionally, a calcium supplement should contain vitamin D3 because it improves the bone building process, says "The Bone Building Solution."
Glucosamine Supplementation
Glucosamine is a natural compound in the body that helps make cartilage rigid and strong. The Mayo Clinic Notes that the breakdown of joint cartilage and can affect any joint and because glucosamine is a component of normal cartilage, it is postulated that glucosamine supplements may be able to help the body repair damaged cartilage. Chondroitin is a major component of cartilage, that occurs naturally in cartilage, connective tissue that cushions the joints. Chondroitin helps maintain cartilage health by absorbing fluid (particularly water) into the connective tissue. It may also block enzymes that break down cartilage and help build new cartilage. Glucosamine supplements are most often combined with chondroitin. The Mayo Clinic notes that studies on glucosamine have mixed results, with some showing it is effective and other showing it is not, therefore, they recommend consulting a doctor before starting glucosamine supplementation.
MSM Supplementation
MSM is the term commonly used for methylsulfonylmethane. It is one of the most popular supplements for joint pain but, there is a lack of scientific evidence, notes the University of Maryland Medical Center. One preliminary study suggested that 6,000 mg of MSM did improve pain and joint function without side effects; another study combined glucosamine with MSM and the results suggest that this approach is affective, notes the University of Maryland Medical Center. Despite its widespread use more research is needed to validate its effectiveness in treating bone and joint issues.
References
- "The Bone Building Solution." Sam Graci, Carolyn De Marco and Leticia Rao. 2006.
- The Office of Dietary Supplements: Calcium
- The Mayo Clinic: Osteoarthritis
- The University of Maryland Medical Center
