Although joint supplements are not among the most popular supplements on the market, there is nothingIt is not uncommon for strength athletes to include this dietary supplement in their supplementation pyramid. The reason is simple - during strength training with higher weights, joints are naturally exposed to a lot of stress and the risk of injury increases. However, joint pain is not unique to strength athletes and can be encountered to some extent in any sport.
But today's article will not focus on joint nutrition in general. Instead, we'll take a detailed look at the dosage of the individual components of joint nutrition and the risks associated with overdosing on them. So this is the next article in our series focusing on the overuse ofin which we've already discussed, for example, protein overdose.
Basic information on joint nutrition
Joint nutrition is, as the name implies, used to nourish the joints. But it also has a positive effect on bones, tendons and ligaments. The purpose of joint nutrition is to protect and regenerate joint tissue and to reduce the effects of wear and tear on the joints due to sports. What exactly is meant by these terms? In particular, quality joint nutrition reduces joint pain, promotes the regeneration and protection of joint cartilage, nourishes the joint apparatus and slows down cartilage degeneration. In connection with the use of joint nutrition, it is necessary to point out that this supplement should be takenas a preventive measure and not just as a remedy to be used when your joints start to ache. The effects of joint nutrition are only apparent after a certain period of time and only work if taken on a long-term basis.
Who is joint nutrition suitable for?
Absolutely anyone can take joint nutrition, yet some groups of people are recommended to take them more than others. The first of these are the aforementioned strength athletes, but also elite athletes of all kinds. Regular heavy training puts a really high load on the joint apparatus any joint pain can mean a big limitation in performance. The same applies to athletes who only put a load on specific joints during their performance. Typically this will be runners (knees and hips), footballers (knees, ankles) but also volleyball and basketball players (shoulders, elbows).
Vegans and vegetarians should also consider taking joint nutrition. A large part of the substances needed for healthy joints are commonly obtainedare derived from animal foods, which are logically absent from their diets. In this case, however, it is worth pointing out that glucosamine, for example, which plays a major role in joint nutrition, is derived from cartilage and is therefore unsuitable for vegans.
The most important substances in joint nutrition
Each joint food is characterised by its original composition, and today we definitely we will not go through all the substances that can be found in joint nutrition. We will only look at the most common ones that you can encounter in virtually every quality joint nutrition.
Collagen
We've written several separate articles about collagen , so we won't go into great detail today. Right off the bat, it's worth saying that collagen is the most abundant protein in the human body. In joint nutrition, you'll find mainly type I and type II collagen, which have the greatest benefit for joint health. Collagen also positively affects the quality of skin, hair and nails, reduces the signs of aging, plays a role in the process of muscle formation and so on.
Glucosamine Sulfate
Glucosamine is a representative of aminosaccharides, which differ from normal carbohydrates by replacing one hydroxyl group in the molecule with an amine group. In the human body, one of its most important functions is the maintenance of healthy articular cartilage. This is also why it is an extremely important component of joint nutrition. It is most commonly found in supplements in the form of sulfate.
MSM
Methylsulfonylmethane, abbreviated MSM, is a compound widely used in jointin joint nutrition mainly for its anti-inflammatory effects. MSM also promotes wound healing, is analgesic and protects cartilage from free radicals.
Chondroitin sulfate
Chondroitin is a valuable component of dietary supplements supporting joint health, as it has the ability to retain water in the tissues, improving cartilage strength and elasticity. In addition, it is involved in the construction and protection of connective tissues, again contributing to joint health. Like glucosamine, it is found in joint nutrition mainly in the sulphate form.
Other substances
Vitamin C, for example, is also very often found in joint nutrition products and contributes to the normal formation of collagen, hyaluronic acid, whose greatest benefit is the lubrication of stressed joints, or bromelain, which reduces joint pain and swelling. When choosing a joint food, it is definitely a good idea to look closely at the ingredients and pay attention to all the substances contained. To make sure you don't miss anything, we've broken down the ingredients of each product in detail in our ranking of the best joint nutrition products.
What is the recommended dosage of each ingredient in a joint formula?
Unlike most substances contained in, for example, pre-workouts or vitamin supplementsthere is no upper limit to the recommended intake of ingredients in joint nutrition. An example is collagen. In general, it is recommended to take about 10 grams of hydrolysed collagen per day, but in the case of native collagen, the daily dose can go up to 40 grams. However, there is no upper limit. Possible negative effects of excessive use of collagen includemainly digestive problems, so nothing extremely dangerous.
The dosage of glucosamine sulphate is in a similar vein, with a daily recommended dose of about 1 500 mg per day. While there are studies that work with doses as high as around 3 200 mg, higher doses have not been shown to contribute to better glucosamine effects. The most common negative effects of glucosamine overdose include nausea or diarrhea. The recommended daily dose of MSM is around 3 grams and there is no upper limit. In the case of chondroitin, doses of up to 1 200 mg per day are recommended, and this amount should be divided into three smaller doses.
It is therefore quite clear from the above that when usingit is ideal to follow the manufacturer's recommendations. But what should I do if I exceed the recommended dosage anyway? In principle, nothing terrible will happen, at worst you will be sick for some time. But nausea, diarrhea and other problems are a very effective indicator that it's time to cut back on a supplement. So if you listen to your body and don't ignore its manifestations, you will easily recognize excessive intake of substances contained in joint nutrition. But if you are interested in the specific maximum amount in whichI'm afraid I can't help you.
Too much of everything is harmful
For the vast majority of people, it is actually not even worth taking more than the recommended amount of joint nutrition. In fact, as noted with the study investigating the effect of glucosamine, a higher dose does not automatically mean a better effect. This is especially true in situations where one takes a combination of several substances at once in the form of a supplement. On the other hand, it is true that every athlete's body is a little different and has certain specific characteristics. If you feel that the normal dosage is not helping you, it is of course possible to try to increase this dose. However, it is necessary to follow common sense, to increase the dosage gradually and most importantly remember that it takes a few weeks for the effects of joint nutrition to become apparent.
What joint nutrition do we recommend?
With a product like joint nutrition, it is definitely not worth skimping on quality ingredients. A poor quality product may be cheaper, but the money you spend on it will essentially be thrown out the window as it will have little or no effect. So always reach for a quality supplement containing collagen, glucosamine, MSM and chondroitin. Other substances are not necessarily detrimental, but more substances in the formula does not automatically mean a better effect.
As always, our ranking of the best joint nutrition products will help you choose You can also read our review of Alavis Triple Blend or our detailed assessment of Czech Virus Joint Max.
Final summary
Joint nutrition products can contain quite a few substances, and the composition of each product can vary quite a bit. When using club nutrition, it is advisable to follow the manufacturer's instructions and not exceed the dosage. However, even if you exceed the recommended dosage, nothing bad should happen in principle. The most common manifestations of excessive use of substances containingThe most common symptoms of overuse of joint nutrition are digestive problems. However, there is often no point in increasing the doses used unnecessarily, as the resulting effect will not be improved. It should also be remembered that the effects of joint nutrition only become apparent after a few weeks, so if after a couple ofdays you do not feel any improvement, it does not necessarily mean that you need to increase the dosage.
That's all from us for today's article, but we'd be happy for you to contact us in the comments if you have any doatz.
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.