Besides the general daily vitamin i normally take along with fish oil that i just recently started .Im currently considered adding some D3 and Glucosamine & Chondroitin. With the goal of helping with joint health and inflammation. I am up for any suggestions from the community.
In addition to fish/krill oil, I regularly suggest my clients take a collagen+vit C supplement. This provides the raw materal to repair connective tissues including tendon, cartilage and fascia.
You must ingest collagen alongside vitamin C to synthesis the amino acids, but most collagen supplements are already fortified with VitC. Standard dose is 10-30g of protein + 30-50mg of Vit C taken pre-exercise.
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Thanks for the input.
How many weeks until your client’s showed improvement?
Also would like to suggest turmeric.
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Tough to say since we usually start training + supplements altogether. I’d say about a month
Ok thanks again.
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I take the Jocko Joint Warfare supplement. It’s got a kitchen sink of ingredients.
When my throbby shoulder and hip get especially annoying I also take something called Zyflamend, which for me helps alleviate the “throbbiness”. My brother had a bad hip which he ultimately had surgery for, and he said it helped a lot with his pain; when my mother tried it for knee pain she said it gave her stomach issues so she nixed it. Definition of mixed results lol.
I do note that both supplements have curcumin. Biotest touts inflammation/pain relief as a benefit (amongst many…) of it’s curcumin product.
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The article below takes a deep dive into nutrients for knee osteoarthritis.
All the things mentioned may help a little, and I take glucosamine ^, but the evidence is hardly overwhelming and most of the studies are very short in duration. Things like eating a variety of polyphenols from plants and seeds, fish, collagen rich foods like gelatin and phò or bone broth, coffee, fruits, veggies and spices like turmeric, thyme and cinnamon might not be the first things one thinks about but the gut seems to be much more important for joint health than previously thought.
^The evidence for glucosamine preventing stroke and heart disease (by 15-20%) is unheralded, but much stronger than its joint effects which have inconsistent benefit. Still, if it helps the joints a bit and the brain a lot….
Lifters are often hesitant to take NSAIDs and acetaminophen for DOMS but I think the effect on muscle growth is pretty minimal. Things like aspirin for general inflammation do not seem to offer the benefit once thought though.
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On the topic of tumeric
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From the first article above:
The key nutrients with therapeutic effects mainly exert anti-inflammatory, anti-oxidative and chondro-protective effects. Among them, ω -3 (omega 3) polyunsaturated fatty acids and polyphenols are important components of anti-inflammatory diets, while collagen peptides, vitamin D, calcium, probiotics, glucosamine, chondroitin and hyaluronic acid are commonly used in clinical practice as important nutritional support treatments or preventive measures for OA to promote cartilage repair. In terms of dietary patterns, the Mediterranean diet (MD) rich in various nutrients can be used as the basic pattern for OA patients due to its anti-inflammatory and anti-oxidative properties and good clinical effects.
Adding another vote in support of collagen. This article is helpful to make sure you’re getting the right kind(s).
I also take Micellar Curcumin, Flameout, and D Fix regularly.
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+1 for following TC’s The Collagen Users Manual - Vital Whole Human - T NATION article.
Twice a day I take the collagen/glycine/vitamin C stack as indicated in the article. I have certainly noticed a difference in my joints. My exact supplements (none of which compete with any Biotest product):
Vitamin C gummies: Amazon.com: Amazon Basics Vitamin C 250 mg Gummies, Orange, 300 Count (2 Packs of 150), 2 per Serving (Previously Solimo) : Health & Household (1 gummy gives more than enough vitamin c for the stack. I take one gummy with the morning stack, and 1 with the evening stack)
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I’ll add a suggestion nobody else has: beef liver. Years ago, I developed joint pain in my wrists, elbows, and knees. The wrists were the worst, since this limited a lot of daily activity or caused discomfort, from lifting weights to things as simple as turning a wrench or opening a door. I was only 24 years old at the time. Glucosamine didn’t do anything. After suffering six years with limited improvement, mostly as the result of trying not to agitate my joints, I learned about powdered beef liver. After taking it a few weeks, I seemed to notice some difference. After a few months, all my joint pain was gone and, to date, has not returned. That was over 20 years ago. I continue to take it on a regular basis for “insurance” and for other alleged benefits. It’s best not to take in conjunction with dairy.
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