The Best Anti-Inflammatory Supplements for Sports and Over-Use Injuries
You twist. You turn. You stretch. You push yourself. And sometimes you do it all a little too much.
It's built into our very attitude. "No pain, no gain" sets the stage for overuse injuries, which range from simple strains or sprains to serious bruises and broken bones. During the 1990s, the number of people with sports injuries going to their doctors or emergency rooms jumped by a third.
The problem is that pain limits our ability for gain.
Inflammation lies at the root of most of the stiffness and pain associated with injuries. Normally, it helps the body's immune system break down and dispose of injured cells, as well as prevent infections. However, excessive inflammation eats away at nearby healthy tissue and prolongs swelling, stiffness, and pain.
The quick fix is taking a nonsteroidal anti-inflammatory drugs (NSAIDS), such as aspirin and ibuprofen. But NSAIDS come with a host of risks, including excessive bleeding, stomach upset, and ulcers. Furthermore, they don't heal the injury, and in some cases they may make it worse. For example, chronic use of NSAIDS breaks down the articular cartilage that cushions joints from high-impact activities (think running and racquetball), in effect accelerating the developing of osteoarthritis.
There are, however, natural ways to reduce inflammation and pain and to speed the healing of sports injuries. A handful of anti-inflammatory supplements moderate what is often the body's exaggerated response to an injury.
Essential fatty acids (EFAs). You need two types of EFAs, but most people consume far too many of the omega-6 EFAs, which form the basis of the body's hormone-like pro-inflammatory eicosanoids. The omega-6s are found in most cooking oils, such as corn, safflower, peanut, and soy oils, and processed foods made from them.
In contrast, the omega-3 EFAs form the foundation of the body's anti-inflammatory eicosanoids. Chief among the dietary omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in salmon and other coldwater fish. The omega-3s compete against omega-6s and reduce levels of three key pro-inflammatory compounds in people: thromboxane B2, prostaglandin E2, and interleukin 1-beta.
In a study published in the Journal of Biological Chemistry, Bruce Caterson, Ph.D., and his colleagues at Cardiff University, Wales, found that omega-3s inhibited the activity of enzymes known as aggrecanases, which break down joint cartilage. This protective effect may help maintain joints in the face of rigorous physical activity.
Although omega-3 fish oils are popular among elderly folks with arthritis, many elite athletes have found that they speed the healing of overuse injuries. Soren Mavrogenis, the Copenhagen based physiotherapist for the Danish Olympic team, has for several years been recommending omega-3s to Olympians and other elite athletes. Often, Mavrogenis's patients are able to continue training while the omega-3s reduce inflammation and enhance healing of overuse injuries
Daily dosage: 1-3 grams.
Gamma-linolenic acid. Mavrogenis also recommends that injured athletes take supplements of gamma-linolenic acid (GLA), an omega-6 fatty acid that behaves more like an omega-3. GLA works by boosting the body's levels of prostaglandin E1, an eicosanoid that suppresses inflammation. In fact, some research has shown that GLA and omega-3s have a synergistic anti inflammatory effect.
GLA supplements are derived from the oil of evening primrose, borage, and black currant seeds. However, the source is less important than the actual amount of GLA in each capsule. Read labels carefully so you don't confuse the amount of GLA with other oils in the capsule.
Daily dosage: 400-700 mg daily.
Vitamin E. The body's principal fat-soluble antioxidant is also an anti-inflammatory nutrient. Inflammation generates hazardous molecules called free radicals, which further stimulate the inflammatory process. So, just as antioxidants neutralize free radicals in heart disease, they temper free radicals in inflammation as well.
Two studies have found that natural vitamin E supplements can significantly lower blood levels of C-reactive protein, a substance that both promotes inflammation and also reflects the body's overall inflammatory state. Other research has shown that vitamin E supplements ease pain and stiffness in people with rheumatoid arthritis.
Daily dosage: 400 IU
Vitamin C. This antioxidant and anti-inflammatory nutrient also helps rebuild tissue to replace what has been injured. The body needs vitamin C to make collagen, a key protein forming tissue, and cartilage, which makes up the pads cushioning joints from impact. Low levels of vitamin C can result in fatigue and irritability. More severe long-term deficiencies can lead to easy bruising and rheumatic symptoms.
Daily dosage: 1-3 grams daily
Flavonoids. Antioxidant flavonoids, found in fruits and vegetables, are among nature's best anti inflammatory nutrients. Flavonoids have been known since the 1930s for strengthening blood vessel walls and preventing bruising, and they are synergistic with vitamin C (so it's worthwhile taking them in combination). Quercetin inhibits the activity of "adhesion molecules," which enable inflammation-producing white blood cells to stick to other cells in the body. Research has also shown that Pycnogenol® and grape-seed extract also possess anti inflammatory properties.
Daily dosage: 100-300 mg
B-complex vitamins. Many of the B-complex vitamins are essential for normal nerve function, which may explain why they have been reported to have an analgesic effect. Research published in the German medical journal Schmerz (which means "pain") described how a combination of vitamins B1, B6, and B12 reduced musculoskeletal pain and enhanced the effects of NSAIDS, which means a person can likely use less of these drugs for pain relief.
Daily dosage: high-potency B-complex supplement with at least 25 mg of vitamin B1.
Glucosamine sulfate. People with osteoarthritis have sworn by the benefits of glucosamine sulfate for several years. Scientific studies have confirmed that supplements reduce joint pain, and one study found that it actually increased the thickness of joint cartilage. It may make sense for people engaged in regular exercise to take glucosamine sulfate supplements to compensate for wear and tear to joint cartilage.
Daily dosage: 1500 mg.
Methylsulfonylmethane. Some research suggests that sulfur is the active ingredient in glucosamine sulfate - a finding that might explain the reported benefits of sulfur-rich methylsulfonylmethane (MSM). MSM and its close chemical relative, dimethyl sulfoxide (DMSO) are well established clinically for their ability to ease musculoskeletal pain, explains Stanley Jacob, M.D., of Oregon Health Sciences University, Portland. Sulfur is necessary to build "disulfide bonds," which hold together tissue, including skin, muscle, and cartilage.
Daily dosage: 1-3 grams.
S-adenosyl-L-methionine. Better known as SAMe (pronounced sammy), this natural byproduct of protein also contributes sulfur to many of the body's chemical reactions. As what chemists call a "methyl donor," SAMe plays a central role in building molecules involved in curbing inflammation and pain and stimulating tissue repair and growth. Some of those molecules help form cartilage, tendons, and ligaments - important for athletes in particular.
Daily dosage: 200-400 mg.
Finally, a dietary recommendation is in order. Skip all of the omega-6 cooking oils and instead use olive oil, rich in omega-9 fatty acids. The omega-9s are anti-inflammatory, and they enhance the anti-inflammatory benefits of omega-3 fish oils. A practical example would be a salmon fillet baked in a pan coated with olive oil.
Friday, May 29, 2009
List of Vitamins with Uses
Here is a list of the most commonly used supplements available at your local health food store. See the directory for listings. Other supplements for more specific purposes can be found there also.
Vitamin Approx. Dose Used for:
(Consult your physician before using)
A (Beta-Carotene) 10,000 IU An antioxidant used for skin, eyes, teeth and bones.
B Complex All B vitamins are taken as a group, hence, B complex.
B1 (Thiamine) 50 mg For nervous system, body growth and body metabolism
B2 (Riboflavin) 50 mg Aids in the formation of red blood cells and antibodies. And for metabolism.
B3 (Niacin) 100 mg Aids in maintaining good skin and digestive system.
B5 (Pantothenic Acid) 100 mg Helps with stress, aids in the release of energy from fats and carbohydrates.
B6 (Pyridoxine) 50 mcg Helps balance sodium & phosphorus. Aids in formation of antibodies.
B12 (Cyanocobalamin) 200 mcg Aids in formation of blood cells, helps metabolism and nervous system.
Biotin 200 mcg Aids in the utilization of other vitamins.
Choline 100 mg Helps in nerve transmission, liver and gallbladder function.
Folic Acid 400 mcg Aids the brain function and for normal cell division.
Inositol 150 mg Is a necessary component it hair growth.
PABA ( Para- Aminobenzoic Acid) 25 mg Protects the skin against sunburn. Needed for hair color, and blood formation.
C ( Ascorbic Acid) 2,000 mg An antioxidant, heals wounds, tissue, bone repair, helps resist infections.
D 400 IU Required for the body to absorb calcium & phosphorus. Helps nervous system.
E 500 IU Prevents cancer and cardiovascular disease. An antioxidant helps blood clotting.
K 100 mcg Necessary for normal blood clotting.
Bioflavinoids 400 mcg Helps strengthen capillaries and aids in absorption of vitamin C.
Coenzyme Q10 25 mg Aids in the effectiveness of the immune system.
Mineral Approx. dose Used for: (Consult your physician before using)
Calcium 1,500 mg For bones & teeth, nervous system & muscle action.
Chromium 100 mcg Increases effectiveness of insulin, used in metabolism.
Copper 2 mg Formation of blood cells, works with Vit. C in healing process.
Iodine 130 mcg Helps regulate metabolism.
Iron 18 mg Used in the production of blood, works in the immune system.
Magnesium 400 mg Acts as a catalyst in utilization of carbohydrates, fat, protein & other minerals.
Manganese 3 mg For skeletal development & sex hormone production.
Molybdenum 25 mcg Helps iron transport from liver, promotes normal cell function.
Potassium 200 mg Necessary for heart muscle function, kidneys & nervous system.
Selenium 200 mcg Works with E to promote antibodies. Keeps tissue and artery elasticity.
Zinc 25 mg Aids in healing process, used by prostate gland & immune system.
Vitamin Approx. Dose Used for:
(Consult your physician before using)
A (Beta-Carotene) 10,000 IU An antioxidant used for skin, eyes, teeth and bones.
B Complex All B vitamins are taken as a group, hence, B complex.
B1 (Thiamine) 50 mg For nervous system, body growth and body metabolism
B2 (Riboflavin) 50 mg Aids in the formation of red blood cells and antibodies. And for metabolism.
B3 (Niacin) 100 mg Aids in maintaining good skin and digestive system.
B5 (Pantothenic Acid) 100 mg Helps with stress, aids in the release of energy from fats and carbohydrates.
B6 (Pyridoxine) 50 mcg Helps balance sodium & phosphorus. Aids in formation of antibodies.
B12 (Cyanocobalamin) 200 mcg Aids in formation of blood cells, helps metabolism and nervous system.
Biotin 200 mcg Aids in the utilization of other vitamins.
Choline 100 mg Helps in nerve transmission, liver and gallbladder function.
Folic Acid 400 mcg Aids the brain function and for normal cell division.
Inositol 150 mg Is a necessary component it hair growth.
PABA ( Para- Aminobenzoic Acid) 25 mg Protects the skin against sunburn. Needed for hair color, and blood formation.
C ( Ascorbic Acid) 2,000 mg An antioxidant, heals wounds, tissue, bone repair, helps resist infections.
D 400 IU Required for the body to absorb calcium & phosphorus. Helps nervous system.
E 500 IU Prevents cancer and cardiovascular disease. An antioxidant helps blood clotting.
K 100 mcg Necessary for normal blood clotting.
Bioflavinoids 400 mcg Helps strengthen capillaries and aids in absorption of vitamin C.
Coenzyme Q10 25 mg Aids in the effectiveness of the immune system.
Mineral Approx. dose Used for: (Consult your physician before using)
Calcium 1,500 mg For bones & teeth, nervous system & muscle action.
Chromium 100 mcg Increases effectiveness of insulin, used in metabolism.
Copper 2 mg Formation of blood cells, works with Vit. C in healing process.
Iodine 130 mcg Helps regulate metabolism.
Iron 18 mg Used in the production of blood, works in the immune system.
Magnesium 400 mg Acts as a catalyst in utilization of carbohydrates, fat, protein & other minerals.
Manganese 3 mg For skeletal development & sex hormone production.
Molybdenum 25 mcg Helps iron transport from liver, promotes normal cell function.
Potassium 200 mg Necessary for heart muscle function, kidneys & nervous system.
Selenium 200 mcg Works with E to promote antibodies. Keeps tissue and artery elasticity.
Zinc 25 mg Aids in healing process, used by prostate gland & immune system.
Vitamin E ----- Cures::::
Natural Alpha Tocopherol (Vitamin E) in the treatment of Cardiovascular and Renal Diseases as suggested by Drs. Wilfrid and Evan Shute and the Shute Institute for Clinical and Laboratory Medicine, London, Ontario, Canada. Use only products labeled in terms of InternatIonal Units (IU).
Acute coronary thrombosis: 450 to 1,600 IU a day started as soon as possible and maintained.
Older cases of coronary thrombosis: 450 to 1,600 IU if systolic pressure is under 160 Otherwise 450 IU for the first four weeks, particularly if a hypotensive agent is used concurrently.
Acute rheumatic fever: 450 to 600 IU daily.
Chronic rheumatic heart disease: give 90 IU daily first month, 120 IU daily second month and 150 IU daily for third month. 150 IU may be ideal dose. Occasionally more is necessary and advisable. Response will necessarily be slow.
Anginal Syndrome: 450 to 1,600 IU if systolic pressure is under 160. Otherwise start on 150 IU for four weeks then 300 IU for four weeks, particularly if hypotensive agent is used.
Hypertensive heart disease: 75 IU daily for four weeks, 150 IU daily for four weeks, then cautiously increase. Should be used with hypotensive agents. High doses of vitamin E have been shown to reduce high blood pressure in rats with chronic kidney failure. (Vaziri N. Hypertension, Jan 2002.)
Thrombophlebitis and Phlebothrombosis: 600 to 1,600 IU daily.
Thrombocytopaenic Purpura: 800 to 1,200 IU daily.
Diabetes Mellitus: Same schedule as for cardiacs.
Acute and Chronic Nephritis: as for cardiac patients.
Burns, Plastic Surgery, Mazoplasia: 600 to 1,600 IU daily, using vitamin E ointment or vitamin E spray as adjunct. (Editor’s note: vitamin E may also be dripped from a thumbtack-punctured capsule.)
CAUTIONS
The maintenance dose equals the therapeutic dose.
Do not take iron and vitamin E at same time. If iron is indicated, separate the doses by about nine hours.
The digitalis requirement is often reduced after vitamin E takes hold, so over-digitalization should be avoided. A patient receiving vitamin E should not be digitalized by the Eggleston massive dose technique nor any of its modifications. It is usually sufficient for full digitalization to give what is ordinarily a maintenance dose of 1 1/2 grains digitalis folia or 0.1 mg digitoxin per day. By the second day the patient is often digitalized.
Insulin dosages in diabetic cardiacs must be watched closely, for the insulin requirement may be considerably reduced very suddenly.
Hyperthyroidism is sometimes a contraindication.
Estrogens should rarely be given at the same time as alpha tocopherol (vitamin E).
(Editor's note: The Shutes also recommend caution with patients who have untreated high blood pressure, a rheumatic heart, or congestive heart failure. If you are a person with these or any other preexisting medical condition, you need to WORK WITH YOUR PHYSICIAN TO DETERMINE YOUR OPTIMUM VITAMIN E LEVEL.)
TWELVE EFFECTS OF ALPHA TOCOPHEROL (Vitamin E)
1. It reduces the oxygen requirement of tissues.
Hove, Hickman, and Harris (1945) Arch. Biochem. 8:395.
Telford et al (1954) Air University School of Aviation Medicine Project #21-1201-0013, Report #4, May. Randolph Field, Texas.
2. It melts fresh clots, and prevents embolism.
Shute, Vogelsang, Skelton and Shute (1948) Surg., Gyn. and Obst. 86:1.
Wilson and Parry (1954) Lancet 1:486.
3. It improves collateral circulation.
Enria and Fererro (1951) Arch. per Ia Scienze Med. 91:23.
Domingues and Dominguez (1953) Angiologia 5:51.
4. It is a vasodilator.
Shute, Vogelsang, Skelton and Shute (1948) Surg., Gyn. and Obst. 86:1.
5. It occasionally lyses scar tissue.
Steinberg (1948) Med. Clin. N. America 30:221, 1946.
6. It prevents scar contraction as wounds heal.
Shute, Vogelsang, Skelton and Shute (1948) Surg., Gyn. and Obst. 86:1.
7. It increases low platelet counts.
SkeIton, Shute, Skinner and Waud (1946) Science 103:762.
8. It decreases the insulin requirement in about 1/4 of diabetics.
Butturini (1950) Gior. di Clin. Med. 31:1.
Tolgyes (1957) Summary 9:10.
9. It is one of the regulators of fat and protein metabolism.
Hickman (1948) Rec. of Chem. Progress, p.104.
10. It stimulates muscle power.
Percival (1951) Summary 3:55.
11. It preserves capillary walls.
Ames, Baxter and Griffith (1951) International Review of Vitamin Research 22:401.
12. It prevents haemolysis of red blood cells.
Rose and Gyorgy (1951) Fed. Proc.10:239. 1951.
Acute coronary thrombosis: 450 to 1,600 IU a day started as soon as possible and maintained.
Older cases of coronary thrombosis: 450 to 1,600 IU if systolic pressure is under 160 Otherwise 450 IU for the first four weeks, particularly if a hypotensive agent is used concurrently.
Acute rheumatic fever: 450 to 600 IU daily.
Chronic rheumatic heart disease: give 90 IU daily first month, 120 IU daily second month and 150 IU daily for third month. 150 IU may be ideal dose. Occasionally more is necessary and advisable. Response will necessarily be slow.
Anginal Syndrome: 450 to 1,600 IU if systolic pressure is under 160. Otherwise start on 150 IU for four weeks then 300 IU for four weeks, particularly if hypotensive agent is used.
Hypertensive heart disease: 75 IU daily for four weeks, 150 IU daily for four weeks, then cautiously increase. Should be used with hypotensive agents. High doses of vitamin E have been shown to reduce high blood pressure in rats with chronic kidney failure. (Vaziri N. Hypertension, Jan 2002.)
Thrombophlebitis and Phlebothrombosis: 600 to 1,600 IU daily.
Thrombocytopaenic Purpura: 800 to 1,200 IU daily.
Diabetes Mellitus: Same schedule as for cardiacs.
Acute and Chronic Nephritis: as for cardiac patients.
Burns, Plastic Surgery, Mazoplasia: 600 to 1,600 IU daily, using vitamin E ointment or vitamin E spray as adjunct. (Editor’s note: vitamin E may also be dripped from a thumbtack-punctured capsule.)
CAUTIONS
The maintenance dose equals the therapeutic dose.
Do not take iron and vitamin E at same time. If iron is indicated, separate the doses by about nine hours.
The digitalis requirement is often reduced after vitamin E takes hold, so over-digitalization should be avoided. A patient receiving vitamin E should not be digitalized by the Eggleston massive dose technique nor any of its modifications. It is usually sufficient for full digitalization to give what is ordinarily a maintenance dose of 1 1/2 grains digitalis folia or 0.1 mg digitoxin per day. By the second day the patient is often digitalized.
Insulin dosages in diabetic cardiacs must be watched closely, for the insulin requirement may be considerably reduced very suddenly.
Hyperthyroidism is sometimes a contraindication.
Estrogens should rarely be given at the same time as alpha tocopherol (vitamin E).
(Editor's note: The Shutes also recommend caution with patients who have untreated high blood pressure, a rheumatic heart, or congestive heart failure. If you are a person with these or any other preexisting medical condition, you need to WORK WITH YOUR PHYSICIAN TO DETERMINE YOUR OPTIMUM VITAMIN E LEVEL.)
TWELVE EFFECTS OF ALPHA TOCOPHEROL (Vitamin E)
1. It reduces the oxygen requirement of tissues.
Hove, Hickman, and Harris (1945) Arch. Biochem. 8:395.
Telford et al (1954) Air University School of Aviation Medicine Project #21-1201-0013, Report #4, May. Randolph Field, Texas.
2. It melts fresh clots, and prevents embolism.
Shute, Vogelsang, Skelton and Shute (1948) Surg., Gyn. and Obst. 86:1.
Wilson and Parry (1954) Lancet 1:486.
3. It improves collateral circulation.
Enria and Fererro (1951) Arch. per Ia Scienze Med. 91:23.
Domingues and Dominguez (1953) Angiologia 5:51.
4. It is a vasodilator.
Shute, Vogelsang, Skelton and Shute (1948) Surg., Gyn. and Obst. 86:1.
5. It occasionally lyses scar tissue.
Steinberg (1948) Med. Clin. N. America 30:221, 1946.
6. It prevents scar contraction as wounds heal.
Shute, Vogelsang, Skelton and Shute (1948) Surg., Gyn. and Obst. 86:1.
7. It increases low platelet counts.
SkeIton, Shute, Skinner and Waud (1946) Science 103:762.
8. It decreases the insulin requirement in about 1/4 of diabetics.
Butturini (1950) Gior. di Clin. Med. 31:1.
Tolgyes (1957) Summary 9:10.
9. It is one of the regulators of fat and protein metabolism.
Hickman (1948) Rec. of Chem. Progress, p.104.
10. It stimulates muscle power.
Percival (1951) Summary 3:55.
11. It preserves capillary walls.
Ames, Baxter and Griffith (1951) International Review of Vitamin Research 22:401.
12. It prevents haemolysis of red blood cells.
Rose and Gyorgy (1951) Fed. Proc.10:239. 1951.
Nutraceuticals
Nutraceutical
Nutraceutical, a portmanteau of nutrition and pharmaceutical, refers to extracts of foods claimed to have a medicinal effect on human health. traditionally the nutraceutical was contained in a medicinal format such as a capsule, tablet or powder in a prescribed dose, although more modern Nutraceuticals such as Probiotic drinks and yogurt are now found in ordinary supermarkets alongside normally everyday versions of the product.
More rigorously, nutraceutical implies that the extract or food is demonstrated to have a physiological benefit or provide protection against a chronic disease[1].
Functional foods are defined as being consumed as part of a usual diet but are demonstrated to have physiological benefits and/or reduce the risk of chronic disease beyond basic nutritional functions.
Examples of claims made for nutraceuticals are resveratrol from red grape products as an antioxidant, soluble dietary fiber products, such as psyllium seed husk for reducing hypercholesterolemia, broccoli (sulforaphane) as a cancer preventative, and soy or clover (isoflavonoids) to improve arterial health. Such claims are being researched and many citations are available via PubMed to ascertain their foundation of basic research.
Other nutraceutical examples are flavonoids antioxidants, alpha-linolenic acid from flax seeds, beta-carotene from marigold petals, anthocyanins from berries, etc. With the US Dietary Supplement Health and Education Act (DSHEA), several other compounds were added to the list of supplements originally mentioned in FDA notification. Thus, many botanical and herbal extracts such as ginseng, garlic oil, etc. have been developed as nutraceuticals.
Nutraceuticals are often used in nutrient premixes or nutrient systems in the food and pharmaceutical industries.
Nutraceutical, a portmanteau of nutrition and pharmaceutical, refers to extracts of foods claimed to have a medicinal effect on human health. traditionally the nutraceutical was contained in a medicinal format such as a capsule, tablet or powder in a prescribed dose, although more modern Nutraceuticals such as Probiotic drinks and yogurt are now found in ordinary supermarkets alongside normally everyday versions of the product.
More rigorously, nutraceutical implies that the extract or food is demonstrated to have a physiological benefit or provide protection against a chronic disease[1].
Functional foods are defined as being consumed as part of a usual diet but are demonstrated to have physiological benefits and/or reduce the risk of chronic disease beyond basic nutritional functions.
Examples of claims made for nutraceuticals are resveratrol from red grape products as an antioxidant, soluble dietary fiber products, such as psyllium seed husk for reducing hypercholesterolemia, broccoli (sulforaphane) as a cancer preventative, and soy or clover (isoflavonoids) to improve arterial health. Such claims are being researched and many citations are available via PubMed to ascertain their foundation of basic research.
Other nutraceutical examples are flavonoids antioxidants, alpha-linolenic acid from flax seeds, beta-carotene from marigold petals, anthocyanins from berries, etc. With the US Dietary Supplement Health and Education Act (DSHEA), several other compounds were added to the list of supplements originally mentioned in FDA notification. Thus, many botanical and herbal extracts such as ginseng, garlic oil, etc. have been developed as nutraceuticals.
Nutraceuticals are often used in nutrient premixes or nutrient systems in the food and pharmaceutical industries.
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