In the next article of our series "Supplements under the microscope" we will introduce a supplement that we think is very important and should be taken not only by bodybuilders, but by all active athletes in general. As you probably already guessed from the title, today we are going to talk about joint nutrition.
What is joint nutrition
Joint nutrition is a dietary supplement designed to protect and nourish bones, joints, ligaments and tendons. There are over 200 bones and 100 joints in the human body, and humans exertjoints are under constant strain, whether through heavy manual labour, excess weight or sport.
The use of joint nutrition is very important because it helps to maintain musculoskeletal healthy and prevents injuries associated with excessive stress on the joints.
What joint nutrition is for
Taking joint nutrition is one of the best ways to protect your joints during sports. It is primarily designed to regenerate and protect joint tissue and relieve wear and tear on the hips during sports. It is important to note that joint nutrition should be used preventively, not only when the musculoskeletal system is in pain.
If joint problems have been bothering you for some time, you probablyeven joint nutrition won't help you and it is better to see your doctor.
Joint nutrition is particularly useful if:
- You play sports at a top level
- You overload the weight-bearing joints (manual workers, obese people, etc.)
- You want to keep your joints healthy and minimize the risk of future joint damage
Effects and benefits of joint nutrition
The effects of joint nutrition depend on which product you take and what active ingredients it contains. But if you choose a good quality joint food, ideally containing glucosamine, chondroitin and methylsulfonymethane, whichwe'll talk about in a moment, you can look forward to a really wide range of benefits and high efficacy.
The most important benefits include:
- Pain relief
- Good regeneration and protection of articular cartilage
- Improved joint fluid production
- Slowing of degenerative cartilage processes
- Nourishment of the articular apparatus
- Positive influence on cartilage formation
Dosage of joint nutrition
Whether you have purchased joint nutrition as a supplement or have mixed your own according to the instructions we have provided youwe have given you, it is very important to dose it correctly, otherwise you will never get the results you want.
1. Dosage of joint nutrition in general
If you decide to take a joint formula, we strongly recommend that you follow the dosage that the manufacturer states on the packaging. Only if you are an athlete over 100kg and the recommended dosage of joint nutrition is not working for you, you can adjust it according to your requirements.
2. The recommended dosage of the individual ingredients
It is probably clear that each active ingredient will have a different dosage, so let'slet's go through the most important substances that appear in joint nutrition:
Collagen
Collagen is a very important component of tendons and joints because it has the ability to repair them and keep them healthy. New collagen formation is also essential for the proper incorporation of calcium into the bones.
But do you know how to use it? Surprisingly, it's not so much the size of the dose that's important as the right timing.
It seems optimal to take collagen in small doses, ideally every 2-3 hours. Active athletes and people who suffer from musculoskeletal pain are recommended to take at least 10 grams. If you choose the instant version, it is ideal to dissolve the collagen in water and sip it continuously, in case ofIn the case of tablet collagen, take the appropriate dose with sufficient water.
TIP: Do you know how often you should exercise?
MSM
Methylsulfonylmethane is a sulfur compound that has a plethora of effects. It acts as an antioxidant that cleanses the body of toxins, relieves pain and inflammation in tendons, muscles and joints, maintains shiny hair and clear skin. In addition, we owe MSM for the flexible bonds between individual cells, which increases tissue flexibility.
The recommended daily dose of MSM for active athletes should be 1.5g to 2g.
Glucosamine sulfate
Glucosamine is an alkaline compound that has a positive effect on pain or inflammation of theand joints and also has a very positive effect on the metabolic reactions that take place in cartilage. Some studies have shown that, with long-term use, it canstop the loss of articular cartilage that occurs in arthritis, for example.
For the desired effect, we recommend taking at least 2g of glucosamine per day.
If you want to learn more about the benefits, effects and dosage of glucosamine, we definitely recommend watching this short and simple video by the popular Dr. Axe, who is dedicated to natural medicine and healthy living.)
Chondroitin Sulfate
The importance of chondroitin lies in its ability to bind water, thus ensuring the proper functioning, strength, flexibility and durability of cartilage. Like glucosamine, it can stop the loss of articular cartilage that occurs in arthritis and similar diseases.
Unfortunately, this substance is not suitable for vegetarians and vegans, as it is obtained by extraction from animal cartilage. It is a slow-acting substance, which means that you will not feel the results until after two months of use.
We recommend taking at least 1g of chondroitin per day for the right effect .
3. Dosage of specific products
The dosage of joint nutrition is very individual, but we definitely recommend that you take at least for starters, stick to the recommended dosage that the manufacturer states on the product packaging. If even this dosage does not suit you, or if you are an athlete weighing over 100kg, it is possible to increase the dosage and adapt it to your needs.
Dosage of Alavis
You will have noticed that Alavis joint nutrition is originally designed for horses. Athletes use it mainly because it has a very effective formula and (ironically) unlike joint nutrition for humans, it does not contain unnecessary additives. If you bought this joint food, you are probably wondering how to dose it.
The dosage for humans is the same as for horses, only the weight is the deciding factor. For a 100kg athlete, one scoop is recommended for the first 14 days, then only ½ scoop thereafter. The optimum duration of use is three months, after which the product should be discontinued for at least one month.
How long to take joint nutrition?
Again, the length of time to take joint nutrition is a very individual matter and varies from product to product. However, it is advisable to follow the information that should be provided by each manufacturer on the product packaging.
How do we dose joint nutrition?
Our favourite and proven joint nutrition product is Alavis, which among other things has dominated our ranking of the best joint formulas. If you decide to take this supplement too, we definitely recommend sticking to the following dosage:
| Phase: | Amount: |
| Initiation phase (weeks 1 and 2) | 5g - 6g |
| Maintenance Phase (weeks 3 to 13) | 2.5g - 3g |
| Withdrawal (week 14 to week 23) | 0g |
Forms of joint nutrition
You can get joint nutrition in several forms, just like the BCAAs that were the subject of our last article.
The most well-known and best-selling forms include joint nutrition in tablet, powder, or liquid form. So let's introduce them and list some of their advantages and disadvantages.
1. Powdered joint nutrition
In the case of joint nutrition, powdered ones are not so typical, most people prefer tablets rather. For example, the most used powdered joint nutrition is Alavis.
Advantages/Disadvantages:
- High content of active ingredients
- Minimal binders
- Requires mixing in a shaker
- Necessity to measure
2. Joint nutrition tablets
Tablet formulas are the most common option, a typical example being Animal Flex.
Advantages/Disadvantages:
- Easy dosing
- No shaker required for preparation
- Usually contains added substances (dyes, anti-caking agents,...)
3. Joint nutrition in liquid form
Joint nutrition in liquid form is not very common on the market, but there are a few.
Advantages/Disadvantages:
- No need to wash down with water
- They are usually the most absorbable
- Often contain minimal active ingredients
Ideal formulation for joint nutrition
If you're thinking about buying your own joint nutrition, it's definitely important to know what it should ideally contain.
There are three substances that are necessary for it to be effective - chondroitin, glucosamine and methylsulfonylmethane, which we have already described above. If you want to achieve maximum effectiveness, we recommend supplementing with hyaluronic acid, which forms the basis of the synovial fluid (joint lubricant), cushions the shock in the joints and prevents cartilage degradation.
Personal experience
In my years of active sports, I have a lot of experience with joint nutrition, but the best and most effective joint nutritionI consider Alavis to be the best joint food, as it has a really high content of active ingredients and does not contain unnecessary non-functional ingredients (anti-caking agents, dyes, moisturizers, etc.).) and its price is really great if you take into account that the whole pack is enough for three three-month cycles.
BCAAs under the microscope: benefits, correct dosage and side effects
How to choose the best joint nutrition
If you still don't know what joint nutrition to choose, definitely visit our websiteIf you're looking for the best joint nutrition, check out our joint nutrition rankings to find the best products on the market. Or, if you want to save money, you can mix your own joint nutrition by following our instructions.
We hope our article today has enlightened you on the use of joint nutrition. If you have any questions about joint nutrition, feel free to ask in the comments, we'll be happy to answer them.
Previous parts:
- Citrulline under scrutiny.
- BCAAs Under Scrutiny: Benefits, Proper Dosage and Side Effects
- Glutamine under the microscope: proper dosage, effects and our experience
- Creatine under the microscope: How it works in the body, its benefits and side effects
- Whey protein under the microscope: manufacturing processes, protein breakdown and its benefits
- Pre-workouts under the microscope: Uses, active ingredients and negative effects
- Omega 3 under the microscope: Proper dosage and healthbenefits
- Magnesium under the microscope: Benefits, dosage and its best forms
- Vitamin D3: Benefits, proper dosage and best form
- EAAs under the microscope: proper dosage, effects and supplement reviews
The Great Joint Nutrition Test (VIDEO):
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.