More than just calcium: essential building blocks for healthy joints and long-lasting mobility

Stiffness and joint pain are frequently occurring problems, especially as we get older. However, it is not just the elderly who are affected by these complaints. People who play sport or are regularly engaged in physical activity can also be affected. But the good news is that there are solutions that can help to provide necessary relief. Our joints ensure that we are able to move easily and with suppleness. This is only possible because of the crucial role played by cartilage, a layer of protective tissue that covers the ends of our bones. Unfortunately, over time this cartilage can be worn away or even disappear completely, which can make movement painful and lead to joint conditions like arthrosis. Thanks to nutritional supplements, it is possible to build up a supply of materials in your body that serve as the building blocks to slow down this process of cartilage deterioration. But how does this work, exactly? Let’s take a brief look at the fascinating world of joint health and discover how these supplements can contribute to the maintenance of supple joints, strong bones and an active life style.

Cartilage, the buffers of your joints

To understand the function of the building blocks contained in nutritional supplements, it is first necessary to understand how joint cartilage is formed. This cartilage is an important part of every joint in the human body (see figure 1).

Joint cartilage consists of a matrix of collagen fibres, intermingled with a gel of water, proteoglycans and cells (chondrocytes). Proteoglycans are large molecules which ensure that the cartilage retains fluid and can absorb shocks (see figure 2). These molecules are constructed around a core of proteins, to which glycosaminoglycans (GAG) are bonded.

Examples of GAG include hyaluronan and chondroitin sulphate. GAG are long, unbranched chains comprised largely of glucosamine. Because of their negative electrical charge, these molecules repel each other, creating a kind of bottlebrush structure. This allows space for compression to be created inside the cartilage. Moreover, each time the cartilage is compressed it is immediately restored to its original shape through the mutually repellent action of the proteoglycan side-chains (in other words, the GAG). In this way, the cartilage acts as a buffer for the absorption of shocks.

Synovial fluid

In addition, the various joint cavities also contain synovial fluid (see figure 1). This fluid is secreted by the synovial membrane and is extremely rich in hyaluronic acid. The fluid works as a lubricant for the joints and helps to distribute the force of the shocks to which the joints are subjected.

The building blocks for healthy joints

A number of different building blocks are needed if we wish to keep our bones and joints healthy. These building blocks assist the recovery and maintenance of cartilage and contribute to the general healthiness of joints. Let’s take a closer look at these important substances.

Glucosamine

Glucosamine is an amino sugar that is found in almost every tissue in the human body. It is a crucial building block for the construction of important macromolecules in cartilage and joint fluid. Glucosamine sulphate has a positive effect on the composition and degeneration of cartilage. Glucosamine in its sulphate form is particularly beneficial, because it also contains a sulphur group. However, it is also a less stable form, for which reason it is stabilised with potassium chloride. Glucosamine is often extracted from shellfish, but there is also a vegan form obtained from the fermentation of maize.

Chondroitin

Chondroitin sulphates belong to the sub-class of the glycosaminoglycans (GAG) and are necessary for the formation of proteoglycans in joint cartilage. They keep the cartilage matrix healthy by attracting water to the relevant tissue, by inhibiting the enzymes that degrade cartilage and by providing the building blocks for the production of new cartilage. It is advisable to use chondroitin sulphate of bovine origin (BSE-free), since this is more quickly absorbed by the body than chondroitin derived from sharks. This has the additional benefit of protecting sharks, which are an endangered species.

Manganese

Manganese is essential for the preservation and maintenance of connective tissue, including cartilage. It plays a role in the synthesis of proteoglycans and collagen. In addition, manganese is important for the body’s own anti-oxidant system, since it is a component element of superoxide dismutase (SOD), an enzyme that eliminates oxygen radicals.

Vitamin C

Vitamin C is an anti-oxidant that functions as a co-enzyme for numerous reactions in the human body. It also plays a role in the formation of collagen, which is crucial for healthy bones and cartilage.

MSM (methyl sulfonyl methane)

MSM is an organic sulphur compound that is found in both fauna and flora. Sulphur is an important substance for maintaining healthy joints, tendons, ligaments and other connective tissue. MSM stimulates the production of glycosaminoglycans (GAG) and proteoglycans, both of which are essential for continued joint health.

Hyaluronic acid

Hyaluronic acid is an integral part of all connective tissue and serves as a shock absorber in human joints. As we get older, the amount of hyaluronic acid naturally present in the body decreases, which can lead to joint problems like arthrosis.

Silicon

Silicon plays a role in the production of connective tissue and ensures optimum collagen synthesis in the joints.

By providing the body with an extra supply of all these essential building blocks, we can keep our bones and joints healthy and can avoid the joint problems typically associated with getting older.

Strong bones with vitamin D3 and K2

Calcium is necessary for the maintenance of a strong skeletal system, but this essential mineral also requires the support of vitamin D3 and vitamin K2. Vitamin D3 is responsible for the absorption of calcium from the intestines into the blood. However, this calcium cannot be transferred independently from the blood to the bones where it is needed. This transfer is made possible by the action of calcium-binding proteins like osteocalcin. The synthesis of these calcium-binding proteins is stimulated by vitamin D3. The activation of these proteins is then brought about by the action of vitamin K2.

The ability of vitamin K2 to activate vitamin K-dependent proteins in a manner that allows calcium to be transferred to the bones is crucial. Without vitamin K2, the calcium would remain ‘trapped’ in the blood vessels, where it might attach to the vessel walls, potentially leading to hardening of the arteries. In addition, vitamin K2 is also responsible for the activation of matrix gla-protein or MGP (a vitamin K2-dependent protein containing carboxyglutamic acid), which acts as a local inhibitor of such hardening.

Conclusion

It is important to take good care of your bones and joints, irrespective of your age and your level of physical activity. Natural aids like glucosamine sulphate, chondroitin sulphate, manganese, vitamin C, MSM, hyaluronic acid, silicon, vitamin D3 and vitamin K2 can help to keep those bones and joints in good condition. For this reason, it is well worth considering the use of these substances as part of a preventative approach to joint health.

This blog is only designed to serve informative purposes and is not intended to replace professional medical advice.