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According to the World Health Organization (WHO), “Musculoskeletal conditions (including osteoarthritis, rheumatoid arthritis, osteoporosis and osteopenia) are the leading contributor to disability worldwide.”
In the UK alone, it is thought that more than 10 million people have arthritis or other, similar conditions that affect the joints. Of this number the most common type of arthritis is osteoarthritis.
It is estimated that around 8.75 million people in the UK have seen a doctor about osteoarthritis at some point in their lifetime.
We expect our bones and joints to work hard for us over our lifetime, so it’s important that along with other good lifestyle choices, that we nourish them and offer them protection for as long as possible.
One way in which we can do this is to ingest vitamins and minerals that are key to the maintenance of good bone and joint health.
Seven of the best bone & joint health boosters include the following:
Vitamin C
A powerful antioxidant possibly one of the lesser known benefits of vitamin C (also known as ascorbic acid) is that it contributes to the normal function of bones and cartilage.
In fact, according to charity Versus Arthritis, “Studies on vitamin C have found it can stimulate the production of collagen and proteoglycan (both of which are important parts of joint cartilage) and can protect against the breakdown of cartilage in animal studies.” Other studies suggest that consuming enough vitamin C can have a beneficial effect on your bone health, and even prevent osteoporosis.
Citrus fruits, peppers, strawberries, Brussels sprouts and potatoes are all vitamin C rich and provide good natural sources of the vitamin.
Vitamin C can also be supplemented if an individual’s diet is lacking in natural sources. The RDA (Recommended Daily Allowance) for Vitamin C is 90mg for men and 75mg for women.
Copper
Another antioxidant, copper contributes to the maintenance of normal connective tissue and to normal energy-yielding metabolism.
Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the scaffolding for bone, and consequently this has the potential to cause problems such as joint dysfunction.
Copper is found naturally in a wide range of foods including oysters, nuts, seeds, shitake mushrooms, lobster, liver, leafy greens and dark chocolate.
Hydrolysed marine collagen
A natural protein and a key building block of cartilage, collagen literally holds your body’s tissues and cells together. It’s the largest structural component of cartilage and connective tissue – maintaining their proper structure, strength and integrity. Over time it reduces in quantity with your body.
Taking its name from the Greek word ‘Kolla’ (meaning glue), the trend for collagen supplementation has gained momentum in recent years, thanks to reports and studies outlining that oral supplementation of collagen peptides had beneficial effects that contributed to healthy bones and joints.
Type 1 collagen is the primary building block for human skin and cartilage. Hydrolysed Marine Collagen contains more Type 1 collagen than other sources. This is because the hydrolysation process breaks down the collagen into peptides, which are more easily absorbed by the body.
Clinical research has linked nutrients working better when in combination. A good example of this is vitamin C and collagen because vitamin C is a key ingredient in the process known as hydroxylation. A process which helps stabilise your body’s natural collagen and helps it to be used more efficiently.
The LQ Collagen Joint Care range of supplements, contains high-quality hydrolysed marine collagen that varies in strength between 1,500mg and 5,000mg per serving.
Available in fast-acting liquid and powder formats, with a pleasant and subtle cherry flavour, each product is supported by the addition of glucosamine, hyaluronic acid, magnesium, ginger, vitamin C and copper to deliver joint care support from the inside out.
Ginger
Ginger as a dietary supplement has long been considered a vital ingredient in Ayurvedic, Unani and Chinese herbal medicines.
Antioxidant and anti-inflammatory, it helps support the body’s defence and immune system. In particular, its anti-inflammatory compounds that function in the same way as COX-2 inhibitors (drugs that are used to treat pain and inflammation).
Ginger can easily be added to the diet from cooking (grating over a salad or into a stir fry or curry for example), or can be mixed with hot water to make a soothing tea.
Glucosamine
Glucosamine is found naturally in the body’s joint cartilage, and is a key building block in its growth, repair and maintenance, helping to keep it healthy and lubricated.
As glycosaminoglycans, it effectively acts as a shock absorber and lubricant in the body and is also an important part of the hexosamine biosynthesis pathway, which ultimately leads to the creation of glycosaminoglycans, proteoglycans, and glycolipids. Together with collagen, proteoglycans and proteins help form cartilage.
Glucosamine can be found naturally in the shells of shellfish such as shrimp, lobster and crab. It is believed to help slow deterioration of cartilage, relieve arthritis joint pain, and improve joint mobility.
Magnesium
Magnesium is a vital mineral for the proper functioning of the body and contributes to the maintenance of normal bones.
The body cannot make magnesium, so it needs to be obtained from the diet and supplementation. Dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yoghurt, avocados and bananas all provide good natural sources of magnesium.
Hyaluronic Acid
Hyaluronic acid is one of the key components in articular cartilage. Articular cartilage is the substance at the end of bones where they connect to one another forming joints. It allows bones to glide over one another smoothly.
Natural sources of hyaluronic acid include potatoes, sweet potatoes, kale, red meats, almonds, citrus fruits, red wine and chocolate.