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    5 Supplements to Improve Your Joint Health

    Fish Oil (Omega 3)
    Fish oil is loaded with omega-3 fatty acids. Omega-3s can be found in fatty fish like salmon, mackerel and sardines. Studies have shown that Omega-3s can reduce inflammation in joints which helps to alleviate pain.
    According to a
    study from the Albany Medical College, patients taking fish oil exhibited improvement in the number of tender joints. Some patients were able to stop taking NSAIDs without experiencing joint discomfort.1
    An analysis from the MDPI’s Nutrients Journal, shows that taking fish oil supplements only reduces joint pain in patients with Rheumatoid Arthritis. The fish oil didn’t reduce joint pain in patients with Osteoarthritis.2

    Turmeric
    Traditional Chinese medicine and Indian Ayurvedic medicine, have valued turmeric for medicinal properties for more than 5,000 years. Turmeric has potent anti inflammatory properties. It can reduce pain and inflammation related to arthritis.
    Although Turmeric has been widely used for treating arthritis, the studies are limited. An
    analysis from the Journal of Medicinal Food, found that Turmeric reduced joint pain and was comparable to Ibuprofen.3

    Ginger
    Besides being a delicious spice, Ginger has many health benefits. These include diminishing nausea but most importantly reducing inflammation in your body. Ginger can have a positive impact on your joints by alleviating pain associated with inflammation.
    A
    meta-analysis from the Osteoarthritis and Cartilage Journal, found that those with osteoarthritis who took ginger had a 30% pain reduction in their joints. The evidence demonstrated that ginger is a reasonably safe treatment for arthritis.4

    Vitamin D3
    Vitamin D is a naturally occurring compound that is vital for bone and muscle function. It regulates the amount of calcium in your body. Studies have shown that Vitamin D deficiency has been linked to joint pain.
    A
    study from John Hopkins University, found that patients with a vitamin D deficiency saw improvements with their pain symptoms when they took vitamin D supplements. The evidence demonstrated that there may be a pain syndrome associated with vitamin D depletion.5
    In another
    study from the Maturitas Journal, found that postmenopausal women with joint pain who took a daily vitamin D3 supplement saw no improvement with their joint pain.6

    Avocados
    Avocado’s are rich in anti-inflammatory monounsaturated oils and fatty acids. They are high in vitamin E which also has anti-inflammatory effects. The unusual fat in Avocados contain three parts: phytosterols, polyhydroxylated fatty alcohols and oleic acid. These three fatty acids play a vital role in reducing inflammation in your body and make it an ideal food for arthritis.
    Most research on Avocados regarding arthritis have been done using avocado-soybean unsaponifiables (ASU). ASU contains Avocado oil and Soybeans oils. A
    study from the University of California-Davis, found that ASUs reduced pain and stiffness while improving overall joint function. The evidence suggested that ASUs are a natural slow acting agent and do not address acute joint pain. But can be used to prevent progression of Osteoarthritis.7

    Tips for choosing a supplement:
    Food is the best way to get the nutrients you need. If you think your diet is not hitting the nutrients needed to improve your joint health, supplements could help.
    Remember to always check for seals approval from
    ConsumerLab.com, NSF Internationals or US Pharmacopoeia. These are independent organizations that test to see if the ingredients on the label are in the container.
    Be sure to check with your doctor before adding any supplements. Some supplements can interfere with blood thinning medications. Keep in mind that supplements are not regulated by the U.S Food and Drug Administration so read labels carefully and make sure they were tested by any of the independent organizations listed above.

    References

    1. Kremer JM, Lawrence DA, Petrillo GF, et al. Effects of high-dose fish oil on rheumatoid arthritis after stopping nonsteroidal antiinflammatory drugs. Clinical and immune correlates. Arthritis and rheumatism. https://www.ncbi.nlm.nih.gov/pubmed/7639807. Published August 1995.
    2. Senftleber NK, Nielsen SM, Andersen JR, et al. Marine Oil Supplements for Arthritis Pain: A Systematic Review and Meta-Analysis of Randomized Trials. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295086/. Published January 6, 2017.
    3. Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of medicinal food. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/. Published August 1, 2016.
    4. Bartels EM, Folmer VN, Bliddal H, et al. Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis and cartilage. https://www.ncbi.nlm.nih.gov/pubmed/25300574. Published January 2015.
    5. Gloth FM, Lindsay JM, Zelesnick LB, Greenough WB. Can vitamin D deficiency produce an unusual pain syndrome? Archives of internal medicine. https://www.ncbi.nlm.nih.gov/pubmed/1872673. Published August 1991.
    6. Chlebowski RT, Johnson KC, Lane D, et al. 25-hydroxyvitamin D concentration, vitamin D intake and joint symptoms in postmenopausal women. Maturitas. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860096/. Published January 2011.
    7. Christiansen BA, Bhatti S, Goudarzi R, Emami S. Management of Osteoarthritis with Avocado/Soybean Unsaponifiables. Cartilage. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303902/. Published January 2015.