Glucosamine is found naturally in the body's joint cartilage -- helping keep it healthy and lubricated.
A vitamin D deficiency can affect both physical and mental health, but many people have low levels of vitamin D without realizing. The physical symptoms of a deficiency may include muscle pain in the joints, including rheumatoid arthritis (RA) pain, which often occurs in the knees, legs, and hips.
This also reduces inflammation, but vitamin E further supports joint lubrication for better mobility.
Your joints' lubricating fluid allows your joints to move with more ease and less stress. To activate those juices, start your exercise routine with a gentle 5-10-minute warm-up and gradually increase your effort. Another good way to self-lube is drinking more water. Stretch regularly.
When synovial fluid becomes too thick or too thin, it cannot provide the correct lubrication to protect the joints, which can lead to cartilage damage and osteoarthritis. Changes in the synovial fluid cause pain for people of all ages. Synovial osteochondromatosis is a rare condition typically affecting the knees.
The omega-3 fatty acids found in fish oil, however, are good for the body. These healthy fats are essential for maintaining healthy cell growth and restoring lubrication to joints. People can get these fatty acids through cold-water fish such as salmon, anchovies, or sardines.
Vitamins D, E and K
“Studies have shown that a person's absorption of Vitamin K may be reduced when other fat-soluble vitamins such as Vitamin E and Vitamin D are taken together,” says Dr. Chris Airey, M.D. “It's advised that you take these vitamins at least 2 hours apart to maximize your absorption.”
Too much iron can cause symptoms like fatigue, joint pain and depression. An excess of calcium supplements may cause kidney stones and may increase the risk of prostate cancer and heart disease. And there are other risks, too.
Recap. Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.
2. Fruits and Berries
Other fruits, like pineapple and papaya, taste great and contain bromelain, a group of enzymes that reduce pain and swelling in joints. Dried dates, plums, and figs are also great foods to relieve joint pain.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
While omega-3s are ideal for reducing inflammation, glucosamine and chondroitin are both components that work to prevent or slow the progression of cartilage loss. In particular, studies have found that when a supplement is taken consistently, cartilage loss slows.
It may seem counterintuitive to increase your activity level when you have chronic knee pain or arthritis, but walking can actually provide a number of benefits, including: Lubricating the joints.
The fats present in fish oil are healthy fats including natural chemicals. These fats play a role in keeping your joints healthy by restoring and supplementing joint tissues. Natural chemicals provide the joints with proper lubrication. This reduces the rubbing together of joints and helps minimizes pain and strains.
Because cartilage does not have a blood supply, it has limited ability to repair itself. Cartilage regeneration, along with strengthening muscles around the joint, can help some patients delay joint replacement surgery for damaged joints.
Synovial fluid is the thick liquid that lubricates our joints and keeps them moving smoothly. It's on all of our joints, including our knees, shoulders, hips, hands, and feet. When the joint is at rest, the synovial fluid is stored in the articular cartilage much like water is stored in a sponge.
Heat relaxes muscles and improves lubrication, leading to a reduction in stiffness. Use a hot water bottle or a warm pad. Ice, wrapped in a cloth, can reduce pain, inflammation, and swelling.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.