Ease aching joints: natural supplements can help reduce inflammation, build cartilage, and help repair damaged joints

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IT MAY start as morning stiffness, but it eventually becomes a dull ache that grows more severe over time. That's how Jason Theodosakis, M.D., describes arthritis-the catchall term for conditions involving joint damage and the complaint of nearly 46 million Americans who suffer from it.

Prevent joint decline Osteoarthritis, the most common kind of joint disease, is the degeneration of a joint due to aging, acute or chronic trauma, certain metabolic conditions, or about 20 other conditions. By the time you begin to feel symptoms, you may have had the problem for years, says Theodosakis, assistant professor at the University of Arizona College of Medicine in Tuscon, and author of The Arthritis Cure (St. Martin's, 2003). The following supplements can help stave off joint erosion or slow its progression, and help prevent joint strains and injuries. (Dosage amounts are those recommended by Theodosakis based on the latest clinical research.)

BEST PICKS: TOP SUPPLEMENTS FOR JOINT PAIN

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Hyaluronic Acid (HA) The joints need to stay lubricated, and HA, a component in joint fluid, can help. As a prescription treatment for arthritis, it's sometimes injected directly into the joint cavity. Taken in supplement form, it can strength the environment around your and prompt certain cells to HA fluid on

Buying guide: Look for products containing the formulation known as Hyal-Joint (see hyal-joint.com), such as Country Life Hyal-Joint Hyaluronic Acid Complex. Dosage: 40 to 80 mg daily. Need to know: HA is usually derived from chicken cartilage, so if you're a vegetarian or allergic to poultry, you won't be able to take it.

Vitamin D

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It pays to prop up your vitamin D intake with a supplement, since low levels in adults have been associated with osteoarthritis, heart disease, and other immune diseases, says Theodosakis. According to long-term studies, the majority of Americans are not getting enough vitamin D. Buying guide: Try Vitamin D3 (the most potent form) by Nature Made or Life Extension, brands that test for potency. Dosage: The current recommended intake is 400 to 600 IU per day, with a safe upper limit of 2,000 IU per day, but these guidelines are currently under review. Some doctors say adults may benefit from a dosage of 1,000 to 5,000 IU daily. Need to know: Overdosing on vitamin D is rare, but can cause serious health problems, such as kidney stones.

Glucosamine, Chondroitin Sulfate

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Glucosamine is one of the building blocks of joint cartilage. Chondroitin sulfate, which is said to work best with glucosamine, is a long chain molecule in cartilage that helps keep it elastic. There's some controversy as to how effective glucosamine is in building cartilage and relieving pain, but there is research that shows long-term use may improve cartilage structure, even if you don't notice symptom changes.

Buying guide: or Nature Marie's Triple contain glucosamine and chondroitin.

Dosage: 1,500 of glucosamine once daily, 800-1,200 milligrams daily. Be patient: If you don't notice any reduction in pain after three months, try increasing your dosage by 1.5 to two times the suggested intake.

Need to know: If you're a vegetarian or allergic to shellfish (used to make most glucosamine), look for a vegetarian variety of a glucosamine-only product. Chondrotin is always derived from animal products.

SAM-e

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SAM-e short for S-Adenosylmethionine) is a naturally ocurring amino acid derivative that regulates some of the body's metabolic reactions. In joints it appears to help build one component of cartilage. A University of California, Irvine study found it was as effective as a nonsterotdal anti-inflammatory drug at relieving osteoarthritis symptoms.

Buying guide: Look for a non-synthetic product, like Nature Made Mood Plus SAM-e.

Dosage: 800 to 1,600 mg daily; always take SAM-e on an empty stomach.

Need to know: SAM-e, also valued for its antidepressant properties, may cause mood changes related to an increase in serotonin. Some doctors suggest taking B-vitamins with SAM-e, since large doses can raise your levels of the amino acid homocysteine, which might put you at risk of heart disease.

Avocado-Soy Unsaponifiables (ASU)

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ASU is a natural extract of phytosterols from avocados and soybeans, which have anti-inflammatory benefits. Several studies in Europe, where it has been available since the 1980s, have found that ASU not only reduces joint inflammation, it may also promote the repair of both cartilage and smooth bone surfaces. ASU supplements may work better when taken with glucosamine and chondroitin sulfate, according to a new study.

Dosage: 300 mg once a day.

Buying guide: cosamin ASU, by Natur-amax; Avosoy (developed by Theodosakis; see drtheos.com)

Need to know: Don't take ASU if you're allergic to its food sources: avocados or soy.

LEARN MORE: For additional diet and lifestyle Ups to promote healthy joints, see natural healthmag.com/joints.

COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning