It’s that time of year again. Time for raking leaves, tidying up the garden and hiking the trails through the changing colours of the countryside. Staying active is a key to enjoying vibrant health, since it promotes long-term mobility and overall wellbeing. If you’d like to keep your body as limber and pain-free as possible, there are several important supplements you should know about.
Collagen is found in every connective tissue in our bodies, and is essential to keeping that tissue supple. Once we enter our twenties, our bodies start to make less collagen, which can result in weaker bones, tendons, muscles and joints. Collagen supplements may help to replace and boost our own production as it naturally declines.
Taking collagen can minimize discomfort due to exercise, assist recovery from joint pain and stiffness (including that caused by osteoarthritis), as well as restore mobility post-injury. It may also repair and support the regeneration of joint cartilage tissue. Collagen aids in joint lubrication. Your car needs lubrication to keep it running well – so do your joints. It helps to lay down the building blocks to enhance muscle health, increasing strength and tone. Taking collagen supplements can reduce bone loss because they promote remineralization; bone strength may also be improved.
Collagen is derived from beef, fish, chicken or eggshell membrane (more on that last source in the next section). There are specific, patented forms of collagen which benefit specific issues, including bone, tendon, muscle, ligament and joint and cartilage health. (If you’re looking for one that addresses a variety of concerns – including hair, skin and nails – try a “total body” product.) Easily absorbed collagen powder is best- a scoop of unflavoured collagen powder in your morning hot beverage will dissolve instantly and not change its taste or texture.
When you hard-boil an egg and peel it, a membrane usually sticks to the inside of the eggshell. We don’t eat it, but we should. Natural eggshell membrane (or NEM, as it is popularly known), contains naturally-occurring collagen, glucosamine, chondroitin, hyaluronic acid and calcium – all nutrients essential for healthy joints.
It has been clinically-proven to provide fast-acting relief from joint and connective tissue discomfort resulting from osteoarthritis. It also cushions the joints to help manage, reduce and prevent exercise-related pain and stiffness. In addition, NEM protects the cartilage between the joints, making them stronger and improving range of motion and flexibility.
It is available in capsule form on its own, or in formulas containing anti-inflammatory ingredients such as curcumin (found in turmeric – see the next section).
Turmeric has been used for centuries as a delicious spice in Asian cuisine, and a key herb in Ayurvedic medicine. Curcumin, the principal active component found in turmeric, has been the subject of extensive scientific research. It has been shown to help reduce and relieve inflammation, joint pain and stiffness.
Curcumin helps to ease inflammation from activity-related injuries to joints, supporting recovery, flexibility and mobility. It may be used for both acute and chronic pain and inflammation, including muscle soreness. Curcumin can also provide fast and sustained relief from pain associated with osteoarthritis.
Although adding turmeric to foods and beverages is a healthy choice, it is unlikely to have as therapeutic an effect as taking a supplement can, because it is challenging for the body to assimilate curcumin. While some curcumin supplements contain added piperine (a compound found in black pepper) to aid bioavailability, a number of manufacturers use patented extracts or technology which have been shown to enhance efficacy. In these cases, lower doses equal higher potency and greater absorption.
It’s estimated that one in three Canadians may be magnesium deficient, which is alarming because thousands of studies over decades have proven that this “miracle mineral” is involved in over 300 enzymatic functions in the body. Magnesium is sorely lacking in today’s diets, due to mineral-scarce soils and ultra-processed foods; it can also be depleted by stress, caffeine, alcohol, gastrointestinal issues and medications.
Magnesium can help maintain muscle function (including that of your most important muscle – your heart), relieve cramping and improve strength. It plays a key role in producing energy, alleviating fatigue and promoting recovery. It may also assist with nerve health and bone building.
The type of magnesium supplement you choose can be important. Magnesium citrate is a very bioavailable form but may produce a laxative effect. Magnesium glycinate (or bisglycinate) is referred to as the “gentle” from because it is less likely to cause digestive upset. Magnesium malate can be particularly effective for nerve and muscle pain and inflammation, while the aspartate form can be especially suitable for cardiovascular health.
The supplement P.E.A. (or palmitoylethanolamide – hence the need for the handy short form) is a “new kid on the block”- even though it’s been researched for over 80 years. It can be derived from safflower, sunflower and soy oils, as well as egg yolks. It is also naturally produced by our bodies following physical stress and injury.
It is a long-chain fatty acid manufactured by our cells that plays a critical role in our endocannabinoid system (a signaling network within our bodies). P.E.A. inhibits the activation of mast cells (such as the release of histamine), acting as a potent anti-inflammatory. It can also be exceptionally effective for relieving chronic pain.
It comes in capsule form, many of which are gluten and dairy free; always check your bottle label to be certain. A standard dose is usually three capsules of 400mg potency daily, and if you see the “Isura” seal, you will be guaranteed that the supplement is “Verified Clean” and non-GMO.
Nicky French is the Supplements/Health & Beauty Manager at Harmony Whole Foods Market in Orangeville.