Thanks to recent studies highlighting the importance of caring for your connective tissue, there has been a surge in interest in exercises, foods, and supplements that will support your joint health well into old age.
While many supplements claim to contain the best joint health ingredients, few of these supplements are backed by science.
If you want to dramatically improve the health of your joints and connective tissue, there are three scientifically proven ingredients that can help. Let's take a look at the top 3 ingredients to increase joint health and connective tissue.
1. Glucosamine Sulfate
Shortened as glucosamine, this ingredient is primarily found in the fluid within your elbows, knees, and connective tissue. When you have enough glucosamine in your system, you'll notice that your joints and limbs feel loose and limber. When glucosamine is lacking, joints may feel dry, sore, and painful.
Supplementing with glucosamine has been shown in several studies to be effective at boosting the health of your joints while also providing relief from soreness and pain. For example, those with arthritis are often told by doctors to begin supplementing with glucosamine. (1-2)
Most brands of glucosamine recommend taking it twice per day at 2,000 mg. per serving, usually several hours apart. Glucosamine has been found to be more effective when combined with our next ingredient: MSM.
2. MSM Powder
MSM is short for methylsulfonylmethane. Unlike glucosamine, MSM is not naturally found in the body. Rather, you ingest it by eating certain foods although the amount of MSM in these foods doesn't compare to the extract form found in supplements.
It's important to get the proper dosage for MSM so that you can see the real benefits of the ingredient. Using 2,000 mg of MSM with glucosamine has been shown in several studies to be extremely effective at alleviating joint inflammation and pain within the connective tissue. Taking MSM and glucosamine together consistently will promote your joint health over the long term. (1-3)
You should take MSM twice per day with glucosamine.
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Of all the minerals to highlight, you may be wondering why we chose magnesium. While calcium is essential for the health of your bones, joints, and connective tissue, magnesium also plays an essential role.
Magnesium has been found to dramatically increase the absorption of calcium in the body, ensuring that you are able to properly assimilate the nutrient to support your joint and bone health. (4)
Magnesium can also help you with recovery, immune boosting, and settling into a healthy sleep schedule. (4-5)
100 mg is the ideal daily dosage for magnesium and you can take it all at once.
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- 'Glucosamine.' University of Maryland Medical Center. 22 June 2015.
- Huskisson EC. Glucosamine and chondroitin for osteoarthritis. J Int Med Res. 2008 Nov-Dec;36(6):1161-79. Review.
- Usha PR, Naidu MU. Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis. Clin Drug Investig. 2004;24(6):353-63.
- Abraham GE, Grewal H. A total dietary program emphasizing magnesium instead of calcium. Effect on the mineral density of calcaneous bone in postmenopausal women on hormonal therapy. J Reprod Med. 1990 May;35(5):503-7.
- Nichols, Helen. '15 Science-Backed Health Benefits of Magnesium' Well-Being Secrets. 24 Jan. 2017.