Best Joint Supplements for Athletes - Sponsored Athletes | Synflex (2023)

FAQs

What do athletes take for joint health? ›

Glucosamine. One of the main nutrients for joint health are glucosamine. Glucosamine is a popular joint sport supplement as it is found in high concentrations within joints and connective tissues in the body.

When it comes to treating arthritis pain and improving joint function omega 3 fatty acids [1], turmeric [2] and resveratrol [3] are typically deemed to be the most effective ingredients for natural rheumatoid arthritis pain. As such we'd typically recommend supplements for arthritis that contain all three.

Regular consumption of glucosamine is needed for endurance athletes, such as football and rugby players, to reduce the rate of cartilage metabolism and maintain collagen synthesis — two factors that determine joint health.

Glucosamine and Chondroitin

Those with moderate to severe pain responded best to the glucosamine/chondroitin combination, with 79 percent of participants reporting a 20 percent or greater reduction in pain — 9 percent more than those taking the prescription arthritis drug.

Glucosamine, chondroitin, omega-3, and green tea are just a few of them. Glucosamine has been touted as an anti-inflammatory that helps keep the cartilage in joints healthy. Studies have shown some benefit for joint pain, but they are not conclusive. Natural glucosamine levels drop as people age.

Whereas glucosamine structurally supports connective tissue integrity within the joint, turmeric offers greater protection against joint-diminishing oxidative stress, inflammation, and enzymes.

Participants given MSM or glucosamine showed a significant improvement in pain and joint swelling compared to participants who were given a placebo. The degree of pain reduction was similar in both groups, but glucosamine seemed to have a better effect in reducing joint swelling.

To supplement glucosamine, take 300 – 500 mg, three times a day, for a total daily dose of 900 – 1,500 mg. The benefits of glucosamine are dose-dependent, and studies use up to 2,000 – 3,000 mg a day, taken in several doses.

How long should you take joint supplements? ›

Glucosamine sulfate and glucosamine hydrochloride have most often been used by adults in doses of 1500 mg by mouth daily for up to 3 years. Speak with a healthcare provider to find out what dose might be best for a specific condition.

Based on the research: essentially nothing. Don't take active measures to reduce inflammation from exercise, like a post-workout cold bath, drinking CBD oil or anything like that. Avoid taking anti-oxidants and NSAIDs like aspirin or ibuprofen for a few hours before and 12-24 hours after a workout.

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

Movement and Exercise

First and foremost, movement and regular exercise are vital in preventing permanent joint damage. It may sound counterintuitive, as most athletes have heard, “you'll ruin your knees” at some point in their sports career. But like the rest of your body, joints need to be strong.

Tomato juice

Vitamin C has antioxidant properties which means the drink may help to ease inflammation. Vitamin C provides additional support for the joints, though, as it is an important component of the body's connective tissue.

Turmeric

Granted, turmeric is a spice rather than a food. However, it is still a cartilage repairing ingredient worth introducing to your diet.

Platelet derived growth factor (PDGF)

PDGF is a chemotactic factor for mesenchymal cells, and has been shown to stimulate wound healing and promote the formation of cartilage with increased proteoglycan production and cell proliferation.

People who have low levels of vitamin D often have joint pain. Vitamin D supplements may treat joint pain in some people who have a vitamin D deficiency.

Synovial fluid, also known as joint fluid, is a thick liquid located between your joints. The fluid cushions the ends of bones and reduces friction when you move your joints.

What is better than glucosamine for joints? ›

Chondroitin

Like glucosamine, chondroitin is a building block of cartilage. It may also help prevent cartilage breakdown from osteoarthritis. Many clinical studies have found that chondroitin can reduce joint pain and stiffness in people with osteoarthritis.

What foods are high in glucosamine? Food sources of glucosamine are few and far between. The only natural food sources are shellfish shells from shrimp, lobster and crabs. It's these shells that are harvested and used to make the synthetic version of glucosamine that goes into the supplements that are made in labs.

Fish oil supplements are a popular alternative for those looking to relieve joint pain. It is made up of omega-3 fatty acids which contain anti-inflammatory properties. These fatty acids play a role in providing pain relief to many of your body's joints.

So far, studies have shown minimal side effects when MSM is taken orally in a dosage of 3 grams daily for six months, but some people may experience mild gastrointestinal side effects such as discomfort or diarrhea. Risks. Don't take any chances if you are pregnant or breastfeeding.

MSM has been used for many years (e.g. dietary supplements and in clinical trials) in amounts above 2000 mg/day without reported significant adverse effects. Diarrhea, skin rash, headache, and fatigue may be experienced in less than 20% of people (Relis [online]).

Joint degeneration can negatively impact your quality of life by limiting your movement and mobility. Studies have shown that MSM significantly reduces inflammation in your body. It also inhibits the breakdown of cartilage, a flexible tissue that protects the ends of your bones in joints ( 1 ).

Some athletes take a form of steroids — known as anabolic-androgenic steroids or just anabolic steroids — to increase their muscle mass and strength. The main anabolic steroid hormone produced by your body is testosterone.

Glucosamine may affect blood sugar and insulin levels. However, studies are mixed. Talk to your doctor before taking this supplement if you have diabetes or insulin resistance. Animal studies show that glucosamine may further increase LDL "bad" cholesterol levels if you eat a lot of fatty foods.

Is it OK to take glucosamine everyday? ›

There is no standard recommended dose for glucosamine. The supplement is typically sold in tablets and capsules, and is often included with other supplements that may be effective for pain. It is OK to take glucosamine every day, but check with your healthcare provider.

Common side effects are nausea, vomiting, abdominal pain, and diarrhea. There is a risk for severe and life-threatening allergic reactions to glucosamine in people with shellfish allergy or those with asthma.

Glucosamine also hinders hyaluronidase, the tissue-damaging enzyme, and helps to rebuild the damaged articular cartilage. In addition, glucosamine sulfate improves the lubricant properties of synovial fluid.

30s-40s Good Time to Start

Unless you're supplementing and/or eating a glucosamine-heavy diet, you'll undoubtedly start to encounter the occasional joint ache as you approach or pass the age of 35 and that's because we start to need higher levels of glucosamine to maintain healthy cartilage.

Contrary to popular belief, cartilage in human joints can repair itself through a process similar to that used by creatures such as salamanders and zebrafish to regenerate limbs, researchers at Duke Health found. This process could be harnessed as a treatment for osteoarthritis.

Ibuprofen (trade names are Advil, Motrin, Midol) "targets inflammation, so it is particularly helpful for muscle pain, joint pain and sports injuries.

If you're taking Turmeric for its anti-inflammatory effects, then you need at least 500-1,000 milligrams of curcuminoids per day.

Exercise your joints throughout the week

Our joints are adaptable, but it's hard for them to adapt when you work—or “stress”—them only once a week. If I want to be able to run six or eight miles on Saturday or Sunday, I make sure I run at least a few times a week so I keep my joints exposed to that kind of stress.

How do athletes keep their knees healthy? ›

Stretch before and after every exercise or play. Never start “cold”— always warm up to alert your joints and muscles that you are getting ready to move and perform. Proper warm up involves your pulmonary system and cardiovascular system. Do some jumping jacks, raise your body temperature, and get your blood flowing.

Consider reducing the frequency or intensity of sports that place a high demand on your joints, or alternate between sports. Avoid injury by improving your strength and muscle tone, especially in the muscle groups you need for your sport. Use the best technique possible in all sports and physical activity.

Examples of low-impact aerobic exercises that are easier on your joints include walking, bicycling, swimming and using an elliptical machine. Try to work your way up to 150 minutes of moderately intense aerobic exercise per week.