Ligament Vitamins: Signs Of Deficiency And Daily Value

Arthritis, arthrosis, osteochondrosis. All these are attributes of the life of a modern person, even at a young age due to a sedentary lifestyle. It is impossible to maintain joint health without optimal physical activity, because movement is the basis of their health.

At the same time, high-intensity training has a detrimental effect on ligaments and joints, leading to chronic pain and the development of dystrophic processes. It is important to restore and maintain the strength of the entire articular apparatus. Vitamins, trace elements and food products will help in this process.

What are the functions of vitamins for ligaments

The joint cannot move on its own. It is driven by muscles. They cannot exist without each other and together form the articular apparatus.

What role do ligaments play?

Ligaments hold the joints in a certain position. They are moderately elastic and give the movement the necessary amplitude, in the absence of mobility they lose elasticity and do not hold the joint well, so people damage the ligaments and break their arms and legs, seemingly out of the blue.

Currently, there are dozens and even hundreds of supplements that are designed to heal and strengthen joints and ligaments, but most of these products are completely ineffective. We will consider only those remedies that contribute to the restoration of cartilage and connective tissue, and not just temporarily eliminate the symptoms.

Categories of people who need to take vitamins

Healthy bones in a joint glide gently next to each other because their surface is covered with smooth cartilage and a sheath that produces a lubricating fluid called synovial fluid.

Dysfunction and pain occur when synovial fluid is not produced properly or the cartilage that covers the bones is destroyed.

Such damage may occur suddenly and may be caused by illness or injury. Pain and swelling can be acute or chronic, and their intensity can vary from mild to severe. And due to the weakened elasticity of the ligaments, sprains and discomfort are observed during the resulting load.

Who is most affected by this?

The most common cause of joint pain is osteoarthritis, a breakdown of the cartilage that covers joints (especially the knees and hips), and often occurs as the body ages naturally.

Another common cause of joint pain along with gout, lupus, and fibromyalgia is rheumatoid arthritis, an autoimmune disease in which the body's immune system attacks the membranes that produce synovial fluid.

The next category is athletes. In order to achieve high results, they have to exercise with large weights in training for muscle growth.

With the constant growth of working weights, the risk of injury also increases, so it is necessary to further strengthen the ligamentous apparatus and cartilaginous tissue of the joints.

Remember that diseases of the ligaments and joints are very difficult to treat, so prevention is much more effective.

Preventive courses are especially relevant for people over the age of 30, when the connective tissue becomes more vulnerable.

Signs of lack of vitamins for ligaments

Many vitamins are not produced independently in the human body, but must be supplied with food. If a person eats monotonously, and his daily menu is not balanced, then soon there will be a malfunction in the functioning of the musculoskeletal system.

The first sign of a vitamin deficiency is a slight discomfort during flexion or extension of the joints, movement, accompanied by a characteristic crunch or clicks. They appear due to a violation of the composition of the synovial fluid, a change in its consistency, and the accumulation of a large number of air bubbles.

The symptoms clearly point to the destruction of the joints. It is enough to pay attention to them to stop this process. The degenerative process in the movable junctions of the bones is indicated by:

• pain and aches in the bones, especially when moving;

• creaking, crunching and clicking in the places where the limbs are bent;

• deformation and resizing of the junctions of the bones;

• swelling and hyperemia;

• difficulty in movement, chronic arthrosis;

• stiffness and muscle atrophy.

The formation of collagen and elastin is one of the main processes in the life of our body. With age, these processes slow down, which reduces tissue renewal. The body begins to feel a lack of collagen, which affects the condition of the skin, hair and musculoskeletal system. It is more and more difficult for the joints to recover, because the tissues become weaker, and the impact and stress increase, cartilage is destroyed.

How does collagen deficiency manifest itself? Osteoporosis, arthritis, leaky gut syndrome, blurred vision, sarcopenia, premature wrinkles, cellulite, bad hair, nails, teeth, poorly healing wounds, stretch marks, varicose veins.

Ligament Health Foods

If rheumatoid arthritis is the cause of your pain, then switching to an anti-inflammatory or Mediterranean diet may help you reduce your symptoms.

Such a diet includes antioxidant-rich fruits and vegetables, legumes, whole grains such as brown rice and quinoa (which have been shown to lower levels of C-reactive protein, a marker of inflammation); and foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, flax seeds, and walnuts.

Also, herring and olive oil are rich sources of vitamin F, which has an anti-inflammatory effect on the joints.

Vitamin E prevents enzymes from breaking down cartilage. Contained in broccoli, carrots, parsley, celery, vegetable oil, beets, rose hips.

Vitamin C is responsible for the nutrition of joints and ligaments. Contained in citrus fruits, eggs, tomatoes, cabbage, black currants.

Vitamin D prevents calcium from being washed out of the bones. Contained in dairy products, egg yolks, fish liver.

Inflammation can also be reduced by eating olive oil and reducing your intake of processed carbohydrates, saturated fats, and trans fats.

In addition, if you are overweight, losing weight can reduce stress on your joints and reduce future damage, as well as relieve daily pain, especially pain in your hips, knees, and feet.

As you can see, many of the products we are used to are good for joints and ligaments. Of course, you don’t need to eat them all in one day, you just need to diversify your daily diet with them to constantly nourish the connective tissue and saturate it with useful elements.

The daily intake of vitamins and trace elements for ligaments

Restoration of ligaments and joints requires a large amount of vitamins and minerals that are involved in the process of synthesis of new cells. These primarily include vitamins: group B, E, C, D, K, minerals: calcium, copper, zinc, selenium, magnesium. Many vitamins and minerals are also excellent antioxidants, which help protect cells from oxidative damage during inflammation.

Vitamin C is required for collagen synthesis. In addition, it is an excellent antioxidant. This vitamin helps reduce pain and inflammation. In addition, vitamin C improves ligament repair.

Prophylactic dose:

• Children 0-7 years old 30-50 mg

• Children 7-18 years old 60-90 mg

• Adults: 90 mg

• Pregnant 100 mg

• Nursing 120 mg

Vitamin E is also a powerful antioxidant that reduces pain and prevents joint damage. Both vitamins C and E play an important role in the treatment of joint diseases, which is explained by the reduction of oxidative processes.

Dosage for prevention:

• Children 0-7 years 3-7 mg

• Children 7-18 years old 10-15 mg

• Adults 15 mg

The B vitamins also have an anti-inflammatory effect. So, they help with rheumatoid arthritis and osteoarthritis. Vitamin B5 has a beneficial effect on wound healing, improves collagen synthesis. At the same time, separate studies show that low levels of pantothenic acid (vitamin B5) in the body are inversely associated with increased joint pain and stiffness of the ligaments. Vitamins B6, B12 and folic acid have an anti-inflammatory effect.

Prophylactic dosages for adults:

• Vitamin B5 5 mg

• Vitamin B6 1.3 mg

• Vitamin B9 400 mcg

• Vitamin B12 2.4 mcg

Calcium and vitamin D - essential for strong bones, should be taken at the same time.

Calcium deficiency symptoms: seizures, osteomalacia, arrhythmia, dry skin, brittle nails, mood changes (depression or irritability)

Additional intake of calcium (with a sufficient level of vitamin D) is necessary:

• If there is a deficiency or unbalanced diet

• During the growth and development of the child at all stages

• For bone fractures

• Women during pregnancy and breastfeeding (with deficiency)

• For coffee lovers

Bioavailable forms of calcium - citrate, chelate, malate, glycinate, hydroxyapatite, algae calcium.

For the best absorption of calcium, vitamin D3, K2, magnesium, phosphorus and zinc are needed, therefore, in case of fractures, for the prevention of osteoporosis, it is more profitable to immediately order a complex with these minerals.

It is better to take calcium in the evening, because. calcium is absorbed at night.

Separate studies show that vitamin D deficiency leads to various disorders, including inflammation of the ligaments and joints. Taking appropriate supplements can reduce such negative processes.

Vitamin D is responsible for the exchange of calcium and phosphorus, muscle tone.

Deficiency is reflected in muscle weakness, fatigue, convulsions.

Absence of fats in the diet, joint intake with vitamins A, E, lack of magnesium interfere with the assimilation.

Prophylactic dosages: children 1-18 years old 1500 IU; adults 2000-4000 IU.

When taking high doses of vitamin D, additional vitamin K2 should be added. It is responsible for the formation of bone tissue, prevents the deposition of calcium in the blood vessels.

• Children 1-7 years old 30-55 mcg

• Children 7-18 years old 60-100 mcg

• Adults 120 mcg

Exact calculation: you need 1 mcg per kilogram of body weight per day.

Magnesium, a structural component of bones and tooth enamel, regulates calcium metabolism and prevents the development of osteoporosis.

Deficiency symptoms: muscle twitches and weakness, arrhythmias, irritability, seizures, poor growth, insomnia, depression, hypertension, cardiovascular disease

Dosage for prevention - 200-400 mg.

The most suitable form for muscle fatigue and cramps is magnesium malate.

Minerals are required to ensure the normal functioning of cells, they serve to activate the production of enzymes, the synthesis of cell ligaments.

Zinc activates the production of enzymes that are responsible for cell growth and their integrity. With a lack of this mineral in the body, poor tissue healing is observed.

Daily intake in a prophylactic dose:

• children 0-7 years 3-8 mg

• children 7-18 years old 10-12 mg

• adults: 12 mg

Copper activates the production of lysyl oxidase, which is important in the transformation of collagen and elastin. Copper also has anti-inflammatory properties and can relieve joint and ligament pain.

Daily requirement for a prophylactic dose:

• children 0-7 years old 0.3-0.6 mg

• children 7-18 years old 0.7-1 mg

• adults 1 mg

Selenium is involved in the exchange of sulfur-containing amino acids and protects vitamin E from premature destruction, protects cells from free radicals.

Daily requirement for a prophylactic dose:

• children 0-7 years old 10-20 mcg

• children 7-18 years old 30-50 mcg

• adults: men 70 mcg, women 50 mcg

In addition to vitamins and trace elements, collagen, glucosamine, chondroitin and hyaluronic acid help maintain the elasticity of the ligaments.

A recent meta-analysis published in the sports medicine journal, the British Journal of Sports Medicine, indicates that collagen supplementation “produces clinically relevant effects, particularly medium-term pain relief.”

Collagen performs important functions in the body:

• is the basis of connective tissue, creates the frame of the whole organism, fastening cells;

• protects tissues from damage under stress; the strength of its fibers is important, since the strength of muscles, ligaments, bones, tendons depends on it;

• forms the basis of the skin: smoothness, elasticity and the absence of wrinkles - his merit;

• age-related changes in the skin are also directly dependent on this protein.

Contrary to the prevailing stereotype, collagen is used not only in cosmetic dermatology, but also in the treatment of serious diseases. In a randomized, double trial of 60 patients with severe rheumatoid arthritis, supplementation of type II collagen for 3 months reduced joint inflammation and tenderness, and 4 patients had a complete remission.

Hydrolyzed collagen supplements are quite expensive, as 1 kg of raw material is required to obtain 12 grams of bovine, porcine or chicken collagen. But its advantage over bone broth and gelatin is greater bioavailability, hydrolyzed collagen is absorbed by the body many times better.

As an additional food supplement, hydrolyzed collagen is considered the most bioavailable.

The most studied types are bovine and fish.

The recommended daily dose of collagen is 10-12 g.

Glucosamine and chondroitin, which are part of healthy cartilage, can also help relieve pain. A study published in the New England Journal of Medicine suggests that “glucosamine combined with chondroitin sulfate may be effective in treating a subgroup of patients with moderate to severe knee pain.”

Bone broth allows you to connect the listed elements.

In addition, the broth also contains amino acids (proline, lysine, glycine and lutamine), minerals (potassium, calcium, magnesium, phosphorus, silicon, sulfur), hyaluronic acid, useful for joints and the heart system.

With its potassium and glycine content, the broth supports cellular detoxification and liver detoxification. The broth is a source of glutathione, one of the most important antioxidants needed for a healthy metabolism.

Hyaluronic acid is a non-sulfonated glycosaminoglycan, which is part of the connective, epithelial and nervous tissues. It is one of the main components of the extracellular matrix, contained in many biological fluids (saliva, synovial fluid, etc.).

Produced by some bacteria (eg Streptococcus). The human body weighing 70 kg contains on average about 15 grams of hyaluronic acid, a third of which is converted (broken down or synthesized) every day.

Herbs and spices that can relieve joint pain include boswellia and turmeric. In traditional medicine in Asia and Africa, Boswellia is considered a remedy for chronic inflammatory diseases. Turmeric is used to treat arthritis in traditional Chinese medicine, as well as in Ayurveda, and contains the anti-inflammatory compound curcumin, which modifies the immune system's response.

Above, almost all modern supplements for ligaments, joints and bones that have been proven effective when taken prophylactically have been listed and briefly described.

We will also give some tips to help keep the ligaments and joints in a healthy shape:

• Follow the exercise technique to avoid injury.

• If you have problems with ligaments and joints, use safer exercises.

• Take a prophylactic course from a complex supplement, collagen and a vitamin-mineral complex.

• Don't use too much weight.

• Do not load the joints and ligaments when injured until complete recovery.

• Treatment of diseases of the ligaments and joints should be agreed with a specialist.