Q:  Are there any supplements I can take to strengthen and repair my joints?

 A:  As bodybuilders we are constantly putting our joints under pressure. And, while the very process of lifting weight does strengthen our tendons and ligaments, it’s not uncommon for a hard training athlete to suffer occasional joint discomfort. Fortunately, there are a couple of proven natural aids to improving the functioning of our joints. The pair that I’m referring to a glucosamine and chondroitin, both of which are produced naturally in our bodies. Lets take a closer look at why it is wise to take extra supplementation:

Glucosamine is the result of the combining of glucose and amino acids. It forms the building blocks of cartilage and so provides the joints with the essential raw materials they need to regenerate. Quite a few clinical studies have been done involving the administration of glucosamine to people with osteoarthritis. The results have been quite remarkable. In fact, glucosamine was seen to be as effective in pain relief as ibuprofen, without any of the gastrointestinal side effects that can occur with that drug. Glucosamine has also been seen to stimulate synovial fluid, which acts as a joint lubricant. In addition, the fact that it reinforces the cartilage around joints, means that glucosamine is also a great aid in the healing of muscular strains and sprains, as well as aiding with such injuries as sprained ankles.

Chondroitin acts in harmony with glucosamine to protect cartilage. Chondroitin sulphate appears to block the enzymes that can destroy cartilage tissue. It also acts to promote water retention and elasticity in cartilage. The water retention function is particularly important. Tissue fluid keeps cartilage healthy in two ways: it acts as a shock absorber within the joints of the body, thus protecting cartilage from being worn away by the bones; and it carries nutrients to the cartilage.  This substance also has an anti-inflammatory effect on painful joints. Chondroitin also appears to Counteract enzymes that interfere with the transport of nutrients to the cartilage as well as stimulating the production of proteoglycans, glycosaminoglycans, and collagen. These complex molecules are the building blocks of new cartilage.

 Supplementary chondrotiin is sourced from the trachea of cows and the cartilage of sharks. It is also manufactured synthetically. Taking it has been seen to increase joint mobility and slow cartilage loss. Chondrotin on its own, however, has not been shown to actually rebuild cartilage.

Glucosamine and chondroitin are often combined into one formula. The combination of these two cartilage builders and repairers provide a powerful agent to protect, strengthen and repair creaky joints.

Apart from the glucosamine / chondroitin mix, you might consider a tuber extract known as devil’s claw. Recent studies out of Germany claim that devil’s claw was responsible for a 25% pain reduction in arthritis sufferers as well as a 45% improvement in mobility. Devil’s claw seems to be especially promising in the treatment of low back pain.

One other joint enhancing supplement that is worth keeping an eye out for is Lyprinol. This compound is an extract of the New Zealand green lipped mussel. It is popular in that country as a pain relief and anti-inflammatory agent and is rapidly gaining recognition internationally. For many years scientists have been aware that green lipped mussels contained a substance that was responsible for maintaining supple joints. Not until recently, however, have they been able to stabilize the five crucial active lipids and the rare Omega-3 poly unsaturated fatty acids that appear to have such a beneficial effect on our joints. Keep an eye out as more studies emerge on the amazing Lyprinol.