Insights from a pharmacist on supplements for knee pain
With knee pain affecting millions worldwide, finding effective and safe solutions becomes crucial for a better quality of life. In this article, we explore the potential of supplements to provide relief and support, offering alternative paths for people out there.
To shed further light on this topic, we’ve invited Dhrunisa Girish Kumar, a community pharmacist and Founder of 1 Care Pharmacy, Melaka to provide valuable insights for those navigating the realm of knee pain management. Get ready to uncover new possibilities and deepen your understanding of how supplements can play a role in addressing knee pain. Join us as we embark on this enlightening expedition with our expert guide.
1Twenty80:
Can supplements help with managing knee pain?
Dhrunisa : Yes, supplements can help with managing knee pain by slowing down the process of cartilage loss as well as easing stiffness, swelling, inflammation, and pain. Moreover, constant intake of supplements will help in cartilage build-up and improve knee health.
What are the commonly recommended supplements for knee pain, and how do they help?
Dhrunisa:
# Glucosamine
Glucosamine is an amino sugar which is a natural part of the cartilage in your joints. Taking it as a supplement may help to build and repair cartilage, tendon, and the synovial fluid around joints.
# Chondroitin
Chondroitin is a natural part of the connective tissue in bones and cartilage. When taken as a supplement, it can help boost the collagen in joints to help absorb shock better. It may help hold water in cartilage too. That can make the tissue operate more smoothly. A little extra chondroitin could also help protect from cartilage loss. The supplement form comes from animal cartilage.
# Type II Collagen
Type II collagen naturally occurs in the body as a major building block of joint cartilage. As a supplement, it is available in 2 forms: undenatured and hydrolysed. However, they are not the same. Hydrolyzed collagen is processed with a high degree of heat, acid, and enzymes, which severely reduces its therapeutic benefits. Look for supplements with undenatured collagen, which is minimally processed to provide a high concentration of peptides for cartilage restoration.
# Fish oil
Fish oil helps to block proteins and fatty acids that can turn on inflammation. The body turns them into anti-inflammatory chemicals called resolvins that can help reduce joint stiffness and tenderness.
# Boswellia Serrata
Boswellia Serrata known as frankincense, is a resin used in traditional Ayurvedic medicine to relieve joint stiffness and discomfort. Studies indicate that boswellic acid compounds contained within this herbal extract are responsible for its anti-inflammatory properties.
# Methylsulfonylmethane (MSM)
Methylsulfonylmethane (MSM), a sulfuric compound can be consumed through supplements and is also naturally present in fruits, vegetables, grains, animals, and humans. Sulfur helps the body to produce connective tissue. Taking MSM can help to ease symptoms of knee pain and swelling.
# Curcumin
Curcumin is a polyphenol that gives turmeric its vibrant yellow colour. Curcumin blocks certain proteins that can cause inflammation. Over time, it can help to reduce joints ache and help you move better.
# Avocado Soybean Unsaponifiables (ASU)
Joints are lined with synovial cells. ASU helps protect synovial cells so that they can promote healthy connective tissue. Studies show that over time, people with osteoarthritis who take ASU supplements may need less pain medication than they did before.
Are there any specific dietary restrictions or considerations that individuals should keep in mind when taking these supplements for knee pain?
Dhrunisa: People with knee pain should try to avoid some foods, as they may aggravate the condition further. Below are some examples:
> Sugar
Sugar apart from contributing to weight gain, can also trigger the release of cells that can increase inflammation. Other foods containing highly refined carbohydrates, such as white bread, may have the same effect.
> Salt
Salt can cause cells to attract water, which could aggravate knee pain. Joint swelling is a common symptom of knee pain. Consuming too much salt can worsen this swelling. Processed and pre-packaged foods often contain high levels of salt.
>Trans-fats and saturated fats
Trans-fats and saturated fats are common in processed foods, but they can trigger inflammation. Omega-3 may help people with knee pain but omega-6 fatty acids which occur in various types of cooking oil might boost the body’s production of inflammatory chemicals. Examples of oils containing omega-6 include corn and sunflower oils. The Arthritis Foundation recommends limiting alcohol intake and avoiding smoking. Alcohol may interact with some medications, including pain-relief drugs.
How long should someone take a supplement before they can expect to see improvement in their knee pain?
Dhrunisa: The ingredient in most joint health products can provide some noticeable relief within 30 days. However, it may take additional time to provide your body with the nutrients necessary to naturally revitalize damaged cartilage and strengthen joints. Research suggests that 3 months of daily use helps significantly increase the likelihood of lasting improvement. Here is a reasonable timeline to expect:
>MONTH 1: You may experience less joint discomfort during your daily routine at work and while performing household tasks.
>MONTH 2: You may feel your joints growing stronger and more stable with a greater range of motion, allowing you to keep moving comfortably.
>MONTH 3: Peak cartilage support is reached. With improved mobility and stamina, you may notice a newfound confidence in your joints that allows you to once again engage in the sports and activities you love. For best results, focus on consistency. Adding an effective joint supplement to your daily routine
for at least 3 months promotes exponential improvement, as each dose builds on the benefits of the last.
Are there any interactions or contraindications between certain supplements and common medications for knee pain?
Dhrunisa: Taking glucosamine and paracetamol together might reduce the effectiveness of both the
supplement and medication. Taking fish oil or glucosamine alone, or in combination with chondroitin might increase the effects of the anticoagulant and antiplatelet, which can increase the risk of bleeding.
The public is highly advised to talk to their physician or pharmacist before consuming any supplement.
Are there any specific signs or symptoms that individuals should be aware of and pay attention to while using these supplements for knee pain?
Dhrunisa: Worsening of any of the conditions that are mentioned below must be observed closely in order to ensure the supplement is working accordingly or otherwise.
> Swelling and stiffness.
> Redness and warmth to touch.
> Weakness or instability.
> Popping or crunching noises.
> Inability to fully straighten the knee.
What should individuals do if they experience no improvement in their knee pain after using supplements for a certain period of time?
Dhrunisa: Please consult with your physician and pharmacist for further knee pain management in terms of medicine regime and change of supplement.
Are there any lifestyle modifications or other complementary treatments that can be combined with supplements for better results in managing knee pain?
Dhrunisa: Exercises to strengthen and stretch the knee may help to reduce pain and inflammation. The most appropriate exercises for knee pain will depend on its cause and should be tailored to the individual. Possible exercises include:
QUAD STRETCH
Stretching the quadriceps can help to reduce pressure on the knee joint.
- Stand with a nearby sturdy chair for balance and support.
- Starting with the feet (shoulder-width apart), take a step backward with the right foot. Keep the posture straight and tuck the buttocks in to create a straight line with your body.
- Bend your knees slightly and you might feel a stretch in the front of the legs.
- Hold this stretch for 10 seconds, then repeat to stretch the other leg.
HAMSTRING STRETCH
This exercise releases tension in the back leg with a seated stretch.
- Start with a foot flat on the floor, then extend one leg forward, flexing the foot backward.
- Lean slightly forward to feel a stretch in the back of the leg.
HALF SQUATS
Half squats are a way to strengthen the front of the legs without putting excess strain on the knees.
- Start with the feet shoulder-width apart and the arms extended about shoulder height.
- Bend at the knees slightly, just enough to engage the quadriceps muscles (thighs).
- Hold this position for roughly 5 seconds, then straighten the knees to a standing position.
What measures can individuals take to ensure they are purchasing products from reliable and trustworthy sources?
Dhrunisa: It is advisable for consumers to buy from pharmacy outlets with the supervision of a registered and knowledgeable pharmacist. Products registered with the Ministry of Health usually come with a hologram on the product itself. The authenticity of the hologram can always be checked at any nearby community pharmacy to avoid consuming any counterfeit product.
Consumers always can check the product registration online via www.bpfk.gov.my.
