For a comprehensive rundown on supplements to support bone and joint health, look no further than this excellent review from Protocol for Life Balance of the rationale behind some of the familiar—and others less well known—vitamins, minerals and botanicals.
—Dr. Ronald Hoffman
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As we age, the maintenance of joint and bone health depends on many factors that are anatomical, functional, and biological in nature. For joint health, from an anatomical standpoint, individual joint morphology and extra weight can be responsible for pressure points within the joint that can erode cartilage tissue over time and create friction zones that will necessitate repair to maintain the functional health of the joint. Some of functional factors that may be responsible for premature joint aging are poor muscle function and joint overuse. As for biological factors, the combination of anatomical and functional joint issues may result in creating an unfavorable environment that translates into the generation of biological stress inside joints.
The maintenance of bone health is critical for overall health and longevity. Indeed, epidemiological studies have shown that bone mineral density is correlated with mortality in the United States and in Europe especially in older age groups.1,2
Many joint and bone health supplements exist in today’s marketplace, making it difficult to select the product or products best suited to your unique needs. The first step in the quest for the right joint and bone health supplement(s) is to identify a well-established, reputable brand with a longstanding history for exceptional quality control, regulatory compliance, and scientific understanding.
Once you have established that the brand is reliable, you can begin to review the joint and bone health products that they offer. Joint and bone health ingredients generally fall under two main subcategories: botanicals (e.g., turmeric, boswellia, willow bark, ginger, etc.) and joint and bone nutrients including but not limited to vitamins and minerals. Botanicals are typically used to attenuate occasional minor aches and pains brought on by overexertion.* Joint and bone nutrients are often used for longer periods of time to help nourish joint and bone tissues to maintain their structural integrity.*
In addition to deciding whether botanicals or joint and bone nutrients or a combination thereof are best suited for your unique needs, you also want to select ingredients that are validated through scientific research and/or a long history of use for joint and bone health.*
Willow bark extracts have been used for centuries to modulate the immune system response to pain and injury related to overexertion.* Its main bioactive constituent, salicin, is metabolized in the body into acetylsalicylic acid.* When the immune system is triggered, active constituents of willow bark extracts have been shown to regulate the normal balance of key immune mediators that could contribute to its analgesic effect.* Clinical studies confirm that willow bark extracts can help to alleviate minor aches and pains associated with overexertion.*3,4
Ginger root is another traditional herb with many applications. It is usually thought of in the context of relief from occasional nausea, but it has also been used for centuries by herbalists for its pain-relieving effects.* Ginger possesses numerous active constituents that are known to help modulate pain and many aspects of the immune response to biological stress.* Clinical evidence demonstrates that ginger root and ginger extracts are effective relievers of pain due to overstress or exertion, as well as for occasional pain related to typical menstrual cycles.*5,6
Boswellia serrata is a botanical commonly used in Ayurveda for minor aches and pain.* The main bioactive constituents of boswellia are boswellic acids. Boswellia serrata extracts are often standardized to the 3-O-acetyl-11-keto-beta-boswellic acid (AKBA). Boswellic acids, especially AKBA, regulate the normal balance of key immune mediators released when the immune system is triggered.*By helping to support a balanced response to these signals, boswellic acids, especially AKBA alleviate the pains of overexertion.* Boswellic acids also might help to preserve and maintain healthy joint tissue through its effects on matrix metalloproteinase-3 (MMP-3).* AprèsFlex® is a proprietary boswellia extract that has been clinically shown to reduce the minor aches and pains of overexertion in as little as five days after beginning supplementation, while positively influencing joint mobility for up to 90 days.*AprèsFlex® is efficacious at a relatively low dosage – only 50 mg twice daily – which makes this ingredient ideal for a supplement.7-9
Curcuma longa, also known as turmeric, is one of the best known plants for joint health.* In addition to its historical uses, it has been extensively studied in laboratory settings and in clinical trials for its ability to support a healthy response to biological stress and to relieve temporary joint pain due to overexertion.* Turmeric extracts have low bioavailability, so it is important to choose a form of turmeric that has been bio-enhanced for optimal absorption, or a turmeric-based product that has been blended with complementary ingredients for optimal clinical effect.*10,11
Ocimum sanctum, commonly known as tulsi or holy basil, has been used for more than 2,000 years by traditional herbalists and has demonstrated a wide spectrum of biological activities in laboratory settings, including its ability to modulate immune response to biological stress.* This popular sacred plant of the Indian subcontinent can be used as part of a botanical formula for joint support.12,13 Other plant-derived ingredients to look for are enzymes like bromelain, and/or modulators of oxidative stress such as green tea extracts, resveratrol, and berberine.14-18
Bromelain is an enzyme derived from pineapple. Bromelain has been extensively studied for its proteolytic properties as well as for its supporting effects on a healthy response to immune challenges.* Many clinical studies have been performed using bromelain to evaluate its efficacy on joint health.*
When it comes to bone health, many nutrients are essential to the maintenance of its strong structure.* Among them, you find the obvious vitamin D, but also vitamins K2 (MK-7) and C, as well as minerals such as microcrystalline hydroxyapatite (MCHA) as a source of highly absorbable calcium and phosphorus as well as magnesium, zinc, copper, manganese, and boron.
While the role of vitamin D as support of strong healthy bones is well known, the role of other vitamins is less appreciated.* Vitamin K2 especially its MK-7 form has been shown to support bone health, most notably in post-menopausal women.19,20* Vitamin C is also important for bone health as it is involved in hydroxylation of collagen, and in the expression of non-collagen proteins such as alkaline phosphatase, osteonectin and osteocalcin.* Vitamin C is also involved in bone structure remodeling (osteoblastogenesis and osteoclastogenesis).21,22* MCHA is the form of calcium found in bone that is less likely to deposit in blood vessels rather than in bone. It also stimulates bone tissue formation especially when combined with vitamin D.* In theory, the addition of vitamin K2 and magnesium to MCHA might further enhance its effectiveness for bone health without negatively impacting arterial tissue calcification.23*
Zinc, copper, manganese, boron, and silica are trace elements that are important in the maintenance of a strong bone structure.* Zinc is needed for osteoblastic activity, collagen synthesis, and alkaline phosphatase activity.* Copper influences bone formation, skeletal mineralization, and the integrity of the connective tissue.* Manganese is needed for the maintenance of a healthy bone matrix and is a cofactor for several enzymes in bone tissue.* Boron may play a role in bone health through the formation of steroid hormones; and therefore, it may be involved in the prevention of calcium loss and bone demineralization.24*
Lastly, it is important to mention a unique plant that is know to support bone health: Equisetum arvense.* Also known as horsetail, this water loving plant is unique as it concentrates minerals as it’s growing. Its stems typically have silicic acid and silicates (5-8%), potassium (1.8%), calcium (1.3%), aluminum, sulfur, magnesium and manganese. Horsetail has one of the highest percentage of silica in the whole plant kingdom. Silica helps in the absorption and use of calcium by the body.* Preclinical data suggest that there is a positive correlation between silica and bone mineral density.* Horsetail also has plenty of phytochemical compounds including phytosterols, tannins, triterpenoids and phenolic compounds such as flavonoids, styrylpyrones and phenolic acids. Pre-clinical data suggest that flavonoids and triterpenoids supports bone structure by increasing bone formation.25*
Protocol For Life Balance®, a brand of affordable premium dietary supplements offers a wide range of joint and bone support supplements, including a comprehensive “Bone Support” formula that includes vitamins D, C, K2 as MK-7, as well as microcrystalline hydroxyapatite as sources of calcium and phosphorus. The formula is completed with magnesium, zinc, copper, manganese, boron and horsetail. Furthermore, Protocol For Life Balance®, has several joint support products including the unique botanical formula, Ache Action™, with standardized extracts of willow bark (minimum 14% salicin), ginger root (minimum 5% gingerols), and Boswellia serrata as AprèsFlex® (10 mg AKBA), specifically formulated to alleviate normal pain due to overexertion by acting broadly on different pathways involved when the immune system is triggered.* Among its extensive line of joint supporting supplements, Protocol For Life Balance®, has a remarkable trusted formula: D-Flame™ made of holy basil, turmeric, ginger, boswellia and other botanicals. This time-tested botanical blend is ideal to assist in the maintenance of healthy joints and may help to relieve occasional minor pain resulting from over-exertion or stress.* Consulting a healthcare professional for a customized joint and bone support program is recommended to optimize joint and bone health and alleviate annoying occasional minor aches and pains due to overexertion.*
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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
