Joint relief: sore from training? These nine new supplements may be the tonic your joints need

Muscle & Fitness, June, 2004 by Tom Weede

How many times has it happened to you? You want to go all-out on squats, but throbbing knees reduce your leg workouts to weightless walking lunges and 40-pound leg extensions. Or it's bench day and your aching, inflamed shoulders mean another week of Nautilus chest presses and halted pectoral progress. Not exactly the best way to pack a few pounds of muscle onto an ever-atrophying physique.

If your body is an engine, your joints are the bearings. Keep them working smoothly, and with the right training you're a powerhouse. Gunk them up and you may find yourself broken down by the side of the squat rack. That's where supplements come into play, specifically those promising to help alleviate joint inflammation.

To keep you abreast of such pain-relieving products, Jason Budsock, research and development manager for Universal Nutrition in New Brunswick, New Jersey, clued us in on the best candidates. Research has focused on arthritis patients to this point, but if you train intensely and often experience sore joints, you may see improvement by adding one or more of these to your supplement roster.

1) GLUCOSAMINE

It's no accident that glucosamine is the most recognizable joint supplement on the market right now--it works. "This is an important building block needed for the body to manufacture molecules called glycosaminoglycans, which are found in human cartilage," says Budsock. Glucosamine is mildly effective in reducing the pain from osteoarthritis, which means it may help prevent the wear and tear on the joints that can afflict bodybuilders. Also, a study published last November found that glucosamine boosts the pain-reducing effectiveness of ibuprofen. For best absorption, Budsock recommends glucosamine sulphate bound to potassium chloride. Although glucosamine is safe for short-term use, the longer-term effects still need to be examined. The supplement can cause side effects in diabetics, and you should avoid it if you're allergic to shellfish. It takes 6-8 weeks for the benefits to show up.

Dosage: 1,500-2000 mg per day, taken as 2-3 divided doses.

How to get it: Dymatize Joint Repair, ISS Therajoint, Labrada Elasti Joint, MHP Releve, MRM Joint Synergy, Optimum Joint Aid, Pinnacle SAMe JointPlex, Universal Jointment Sport, VPX MethoxyBone.

2) COLLAGEN HYDROLYSATE (GELATIN)

If you could get by popping fewer ibuprofen pills, which have been shown to inhibit muscle growth, wouldn't you? Collagen hydrolysate is a protein that helps regenerate and synthesize the cartilage in humans and animals, and supplements come from pigs, cows, oxen, chickens or sheep. In a study of American and European osteoarthritis patients, those taking collagen had significant reduction in pain and were able to reduce the nonsteroidal anti-inflammatory drugs (NSAIDs) they were already on. Recent research also found that collagen hydrolysate stimulated the synthesis of type II collagen in the cartilage.

Dosage: 10 grams per day, taken for at least three months.

How to get it: ISS Therajoint, Labrada Elasti Joint, VPX MethoxyBone.

3) CHONDROITIN SULFATE

Another major player in the pain-relieving supplement market, chondroitin sulfate speeds the repair of joints by serving as a building block for cartilage. It also holds water, allowing nutrients to move through cartilage, says Budsock. "This is important because there's no blood supply that goes to cartilage." Those with prostate cancer should consult their doctor before supplementing. Too much chondroitin can irritate the stomach, and long-term use may reduce insulin sensitivity; consider going off it after about six months of use.

Dosage: 800-1,200 mg per day, taken as 2-3 divided doses. It takes 2-4 months to be completely effective.

How to get it: Dymatize Joint Repair, ISS Therajoint, Labrada Elasti Joint, Optimum Joint Aid, Pinnacle SAMe JointPlex, Universal Jointment Sport, VPX MethoxyBone.

4) FISH OIL

Daily helpings of fish and chips may provide the omega-3s you need, but you'll sport a 40-inch waist as a result. Fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both anti-inflammatory omega-3 fatty acids, and studies have found a significant reduction in pain and inflammation for rheumatoid arthritis patients. For those not already eating fatty fish regularly, a beneficial daily dosage when your joints are bothering you is 3 grams (total) of EPA/DHA. (Most formulations contain only 18% EPA and 12% DHA, or 30% omega-3s, which means you may require 10 grams of fish oil total.) Check with your doctor if you take more than 3 grams per day for several months, especially if you have heart disease or diabetes, as fish oil has been shown to elevate blood sugar and cholesterol levels in some people, Budsock warns. Fish oil also acts as a blood thinner, so consult your doc if you take any prescription blood-thinners.

Dosage: About 2-3 grams total of fish oil per day.

How to get it: NOW Salmon Oil (plain fish oil); joint health products that contain fish oil include Optimum Joint Aid.