JOINT SUPPORT
Offering advice on supplements shown to help with joint maintenence and support
SUPPLEMENTS FOR JOINT HEALTH
While the supplement market is filled with many products claiming to be for joint health, many either are underdosed, or clinically shown to be ineffective.
With CMT, the main way of ensuring joint health is to minimise high-impact activities, such as running. However, if you lead an active lifestyle, then supplements may help to keep your joints healthy as joint issues can be a problem for people with CMT.
PINE BARK / PYCNOGENOL
The water extract of a pine tree native to France
WHAT IS IT?
Bark extract from a pine native to France, the maritime pine, chosen for its high content in bioflavonoids. In the UK it is marketed as Pycnogenol.
WHAT IS IT USED FOR?
Two studies have shown that Pine Bark extract helped to reduce the pain in people suffering from osteoarthritis, as well as reducing joint stiffness and helped increase physical mobility. It may also have a positive impact on cholesterol and blood flow.
WHAT TO LOOK FOR
In the UK, Pine Bark is sold under the brand Pycnogenol®, which is standardized to 65-75% Procyanidin compounds. A dose between 100 - 200mg daily is suggested.
ROSEHIP
Fruits of a wild rose containing polyphenols and anthocyanins
WHAT IS IT?
Also known as Rosa canina, rosehip is made from the fruit of the wild rose Rosa canina.
WHAT IS IT USED FOR?
Due to the high concentration of polyphenols and anthocyanins in rosehip, it has the potential to reduce joint inflammation and prevent damage. In two trials, rosehip was found to improve flexibility and reduce pain in people with osteoarthritis. It may also have a positive impact on blood pressure and cholesterol in obese persons.
WHAT TO LOOK FOR
A standard dose is between 5 - 10mg daily, taken with food. Minor gastrointestinal side-effects can occur.
INDIAN FRANKINCENSE
WHAT IS IT?
Frankincense has been used for centuries for the scent it produces when heated, however, Indian Frankincense, also known as Boswellia Serrata (the plant that produces the frankincense), has been shown to have several positive effects for people with osteoarthritis.
WHAT IS IT USED FOR?
Indian Frankincense has been demonstrated to be beneficial for people suffering osteoarthritis in the knee, with trials showing improved movement, physical function and reduced pain when taking Indian frankincense as a supplement.
WHAT TO LOOK FOR
Make sure that a supplment contains a reasonable dosage. Trial doses have used between 333mg of Indian frankincense three times a day (~1g daily), and other forms of the frankincense, such as 5-LOXIN, at a lower dose. Make sure a supplement does not go over 1g daily, otherwise serious side effects can occur.
SAM-E
WHAT IS IT?
SAM-e, also known as SAMe, stands for S-adenosyl methionine, and is a naturally occurring compound, mainly produced and consumed in the liver.
WHAT IS IT USED FOR?
SAM-e is a naturally occurring compound that may have benefits for people suffering from pain stemming from osteoarthritis. A study in 2002 showed that SAM-e was as effective in relieving pain as some NSAIDs, including Naproxin, with other studies showing similar results.
WHAT TO LOOK FOR
Dosing that allows for 600 - 1200mg a day follows the dosing used in research for effective pain relief.
GLUCOSAMINE & MSM
Commoly sold for joint support
WHAT IS IT?
Two of the most common joint supplements, that unfortunately do not have any evidence to show that they work in any sort of effective manner.