Q&A: Can supplements help achy joints?
By Robert Sandmeier, MD
Orthopedics, Sports Medicine Injury
Tigard Medical Office
THE PORTLAND CLINIC ANSWERS YOUR QUESTIONS
Q: DO SUPPLEMENTS LIKE GLUCOSAMINE AND CHONDROITIN REALLY HELP WITH ACHY JOINTS?
A: If there were a clear, significant benefit, all of the studies would agree, but they don't. Some studies suggest a marginal benefit, while others show no benefit. My personal belief is that they probably do help some people, but not everyone.
Q: IS THERE ANY HARM IN TRYING THEM?
A: Unless you have an allergy to them, there's no evidence that they cause any harm, so other than the money you're spending, there's no known downside. If you're curious, give them a try for a month and see if you notice a difference.
Q: CAN YOU GET GLUCOSAMINE AND CHONDROITIN WITHOUT TAKING SUPPLEMENTS?
A: These substances are not like vitamins, which you get through food. Chondroitin and glucosamine are things that your body makes. You don't necessarily have to get them from supplements as long as your body has the building blocks required to make them.
Q: SO HOW CAN YOU PROMPT YOUR BODY TO CREATE MORE OF THESE SUBSTANCES NATURALLY?
A: Your body has very carefully coordinated mechanisms designed to make enough of each thing that it needs. The best way to encourage your body to make more of the substances that your joints need is to do things that use those joints. Using your joints stimulates them to release factors that prompt the system to make the things that your joints need. It sounds confusing, so here is an example: if you are exercising to try to build muscle, you don't have to eat foods that contain the exact proteins used to create muscle tissue. Your body will make those proteins itself in response to the demand it perceives, from your exercising, to make more muscle.
Q: ARE THERE OTHER THINGS PEOPLE CAN DO TO IMPROVE THEIR JOINT HEALTH WITHOUT TAKING SUPPLEMENTS?
A: The biggest bang you'll get for your buck is to make sure that you're paying attention to all the things you should be doing anyway:
- Following a healthy diet
- Getting enough rest and sleep
- Maintaining a healthy weight
- Engaging in a balanced exercise program
A balanced exercise program is one that builds aerobic fitness, strength and flexibility. It takes more time than taking a pill, but according to all of the research, it will do a lot more good.
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