The Best Natural Supplements for Ankle Arthritis

If you have been diagnosed with ankle arthritis (osteoarthritis), you probably know that painkillers such as aspirin, ibuprofen and acetaminophen (Tylenol) only mask the pain for short periods of time. And prolonged use can lead to stomach problems and even liver damage.

So you may have started looking at natural supplements. While they take longer to have an effect, natural supplements can reduce your pain and improve joint health.

Here are the most popular nutrients for arthritis. The list includes a few supplements you may have heard about before, such as glucosamine sulfate and chondroitin. And a few others that may surprise you.

Glucosamine Sulfate

Glucosamine is found naturally in the body and helps with the formation and repair of cartilage in your joints and other tissues. Since your body naturally uses glucosamine to repair joint cartilage, the theory is that supplementing with extra glucosamine will help repair cartilage damaged by osteoarthritis.

There is evidence that glucosamine reduces the pain from osteoarthritis and may slow the progression of the disease. In one study, researchers gave patients 1,500 mg of glucosamine a day. The control group received a placebo. The glucosamine group had a significant reduction in pain and stiffness, and there was no further narrowing in the space between the joints of their knees, versus the placebo group that did showing narrowing.

Glucosamine supplements are made from the shells of sea animals such as shrimp, crab and lobsters. The recommended daily dose is 1500 mg.

Chondroitin

Both glucosamine and chondroitin are two of the "building blocks" for healthy cartilage. So people often combine these two supplements. The theory is that the more raw materials your body has for building cartilage, the better. Chondroitin is also thought to improve the elasticity of cartilage, and protect it against certain destructive enzymes.

Several studies have shown that glucosamine and chondroitin taken together reduce the pain of arthritis, versus a placebo. Patients reported an improvement in pain relief similar to popular anti-inflammatory drugs (NSAIDs), but without the risk of gastrointestinal side effects that can come with the medications.

Recommended dosage: 800 mg to 1200 mg daily.

MSM

Methylsulfonylmethane, also known as MSM, is an organic sulfuric compound, a basic building block for joints, cartilage, hair, nails and skin. It also supports many functions in the body, including energy production.

Clinical studies show MSM can reduce the pain from osteoarthritis, fight inflammation, increase joint comfort and support a healthy range of motion for joints. The typical dose is 1,000 mg or more per day.

Avocado-soy extract

Avocado-soy unsaponifiables, also known as ASU, are natural extracts from avocado and soybean oils. Research has shown that ASU slows down certain inflammatory chemicals in the body and could inhibit the breakdown of cartilage. Avocado-soy extracts are rich in plant sterols. And plant sterols have been shown to increase the production of aggrecan, a key component of cartilage. In other studies, ASU has thickened cartilage, improved joint mobility and reduced joint stiffness.

Like chondroitin, ASU has another important benefit. Patients who took 300 mg of ASU a day didn't need as much pain medication. They were able to cut down on their use of NSAIDs.

Omega-3 fatty acids

You may want to take omega-3 supplements for a whole bunch of reasons. Omega-3 fatty acids are essential for human health, but we can't manufacture them ourselves. Instead, we have to get our daily dose of omega-3's from fatty fish like salmon, tuna, halibut and krill (a type of tiny shrimp), or from certain plants and nuts, such as flax. The three major omega-3s we need are called alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

There has been extensive research into the health benefits of omega-3s. They can reduce inflammation, help lower your risk of heart disease, cancer and arthritis. Plus these fatty acids tend to be concentrated in your brain. So they may be especially important for memory and clear thinking. Babies who do not get enough omega-3 fatty acids during pregnancy are at greater risk for vision and nerve problems.

Research shows omega-3s can reduce the inflammation that comes with osteoarthritis. They may reduce joint stiffness, pain and improve walking ability. Several studies even show omega-3s can help reduce the symptoms of rheumatoid arthritis, too.

You'd think with all these health benefits, there'd be a recommended daily dose for omega-3's right? Wrong! But one could be announced very soon. My own doctor recommends 1,000 mg a day of pure Salmon oil for my joint health. That's just one capsule and quick easy to take. You should also look for a fish oil supplement that says "Pharmaceutical Grade" or "Molecularly Distilled" on the label. That means it has been purified and harmful toxins that are found in fish, such as mercury, have been removed.

SAM-e

S-adenosyl-L-methionine, otherwise known as SAM-e, has been studied for more than two decades. In many clinical trials, it has been shown to be just as effective at curbing the pain from osteoarthritis and improving joint function as a well-known prescription NSAID. Sam-e may also reduce joint swelling, stiffness and improve mobility. SAM-e works together with vitamins B-12, B-6 and folate, to be sure to get enough of these vitamins, too, when taking SAM-e.

Most people take between 600 mg. and 1,200 mg a day for osteoarthritis. Taking higher doses can sometimes cause stomach upset. SAM-e may also interact with anti-depressants. You should only take SAM-e with your doctor's supervision.

And some lesser-known nutrients…

Pine Bark Extract

Scientists have studied an extract from the bark of the French maritime pine tree, called Pycnogenol, for years. In one double-blind, placebo-controlled study, Pycnogenol reduced pain from osteoarthritis by up to 55 percent and lowered patients' need for medication by nearly two-thirds. Patients also had a 63 percent fewer gastrointestinal complaints.

Turmeric

Turmeric is the spice that gives Indian food, particularly curry powder, its rich yellow color. It's also a powerful anti-inflammatory agent. Traditional Chinese and Ayurvedic medicine use it to treat arthritis. It's though to reduce pain, fight inflammation and relieve stiffness related to both rheumatoid and osteoarthritis.

The typical dose is between 400 mg and 600 mg three time per day. Turmeric can act as a blood thinner, so you should avoid it if you are taking blood-thinning medications.

Boswellia

This spice is also known as Indian frankincense, and has been used for centuries in Ayurvedic medicine. It's thought to help maintain healthy joints by increasing blood flood to the joints. Scientific studies back this up by showing it reduces morning stiffness and increases mobility. The typical dose is between 300 mg and 400 mg three times per day. You should look for supplements that say 60 percent boswellic acid, which is the active ingredient.

Ginger

The dried or fresh root of the ginger plant has also used for centuries in traditional Chinese and Ayurvedic medicine. Modern scientific analyses show it contains active ingredients that may have pain-killing and anti-inflammatory properties. Other studies show in can decrease joint pain and reduce inflammation in patients with osteoarthritis. You can take up to 2 g a day or drink 4 cups of ginger tea.

Stinging Nettle

This stalk-like plant found in North America and Europe has been known to reduce the pain and inflammation of osteoarthritis. It's also a well-known nutrient for fighting prostate discomfort. Stinging nettle is often consumed as a tea or tincture, in dosages of up to 1,300 mg daily.

Bromelain

You may know about bromelain from its wound-healing abilities. Bromelain is an extract from pineapples that decreases the pain and swelling of both rheumatoid and osteoarthritis. A study done in Germany shows bromelain activates immune cells to fight infection, and has pain-relieving qualities comparable to NSAID medications. Bromelain capsules deliver from 500 mg to 2,000 mg daily. However, some people get diarrhea and other stomach distress from taking bromelain, as well as allergic reactions.

How can you possibly take all these supplements at once?

It's overwhelming to think of going to your health food store and stocking up on all these supplements, and having to swallow fistfuls each day. So most people pick a good multi-nutrient supplement that targets joint health.

It pays to buy a quality formula, even though it will cost more than what you'd get in your drugstore. Quality formulas backed by well-known doctors have the right amounts in the capsule (the same amounts used in clinical trials). Plus they are generally manufactured to more stringent quality control standards.

I personally recommend www.advancedbionutritionals.com and their Ultimate Bone Support product that contains Glucosamine, Avocado-soy extract, Turmeric, Botswellin and ginger. I take it myself. These products are formulated under the guidance of Dr. Robert J. Rowen and Dr. Nan Fuchs. At their website, you can also sign up for their free email alerts on topics that are vital to your health.

My wife has experienced noticeable improvement using a formula from Dr. Jason Theodosakis, MD. "Dr Theo" as he is known, is a specialist in both Preventive Medicine and Sports Medicine, exercise physiologist, and the #1 New York Times Best-selling author of the popular joint health book, The Arthritis Cure, which is now translated into at least 12 languages and available in over 80 countries. You can order his products at http://www.drtheos.com/

Please note that I do not receive any compensation for recommending either of these two companies.

Note: This article is intended for informational purposes only. No statement herein is intended to diagnose, treat, cure, or prevent any disease. Please see your doctor or integrative physician for advice that is personally tailored to your situation.

References:

www.advancedbionutritionals.com

www.orthopedics.about.com

www.arthritistoday.org

www.msmguide.com

www.rd.com

About Ankle-Arthritis.com

www.ankle-arthritis.com is an information-oriented website whose mission is to streamline the research and decision-making process for patients suffering from arthritis-related ankle problems.

It was founded and is published by health writers and researchers Barnaby Kalan and Marilyn Hertz.

If you have any questions, comments or concerns about the content in ankle-arthritis.com, please email us at barnabykalan@rogers.com

Thank you.


Disclaimer

Please remember that ankle-arthritis.com is designed for informational purposes only. You should seek proper medical advice from your integrative physician or other healthcare provider or doctor before undertaking any course of treatment.

Please use this information in consultation with your doctor. If you have pain, you need a diagnosis. No matter what treatment you choose, your doctor can clarify your other treatment options, monitor your progress, look out for any adverse effects, and can work in partnership with you for the best outcomes.