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Tip 132: Protect Your Joints and Decrease Pain - Pair MSM, Glucosamine, and Chondroitin with Resistance Training for Best Results

Wednesday, July 20, 2011 6:57 AM
Supplement with methylsulfonylmethane (MSM), glucosamine, and chondroitin to reduce joint pain and decrease inflammation.  Two new research studies indicate that the best strategy to protect the joints and improve your mobility is optimal body composition, a total body weight training program, and a blend that includes MSM.

An Israeli study of individuals with knee osteoarthritis found that taking 3000 mg of MSM a day for 12 weeks resulted in significant improvements in physical function and decreased pain. The participants that took MSM lowered perceptions of pain in the knees by 21 percent while a placebo group had a 9 percent increase in pain ratings. Overall mobility and quality of life improved for the MSM supplement group as knee inflammation decreased.

A second study out of Texas A&M found that taking an MSM, glucosamine, and chondroitin blend in conjunction with an exercise and weight loss program can significantly decrease knee joint pain. Participants took a supplement mixture of 1500 mg of glucosamine, 1200 mg of chondroitin, and 900 mg of MSM and performed a circuit resistance training program three days a week. Participants had a 59 percent decrease in pain with dramatic improvements on ratings of social function (66 percent) and vitality (120 percent). Researchers suggest the primary contributing factor to the decreased pain was the exercise program with the supplementation being secondary, but note that the many variables studied make it hard to pinpoint the effect of the MSM blend on the significant improvement in joint pain.

When adding an MSM supplement to your diet, start slowly and build up to as much 3000 mg a day because in some cases, starting with a large MSM dose can result in stomach disturbances. My Chondro PX provides the perfect blend of MSM, glucosamine, chondroitin for tissue repair.

References:
Debbi, E., Agar, G., Fichman, G., Ziv, Y., Kardosh, R., et al. Efficacy of Methylsulfonylmthane Supplementation on Osteoarthritis of the Knee: A Randomized Controlled Study. BMC Complementary and Alternative Medicine. 2011. 11(5). Published Ahead of Print.

Magrans, T., Wilborn, C., Rasmussen, C., Ferreira, M., Greenwood, L., et al. Effects of Diet Type and Supplementation of Glucosamine, Chondroitin, and MSM on Body Composition, Functional Status, and Markers of Health in Women with Knee Osteoarthritis Initiating a Resistance-Based Exercise and Weight Loss Program. Journal of the International Society of Sports Nutrition. 2011. 8(8). Published Ahead of Print.

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