Supplements: A Few Recommendations for the Active Woman

If you are actively working out or you are getting ready to start working out, you should consider taking various supplements to boost your performance and protect your body from injury. Here are a few supplements I strongly recommend to prevent joint pain and inflammation.

Glucosamine Sulfate (Glucosamine): Many times, joint pain, especially in the knees or elbows is due to the cartilage being worn away, and this problem can be significantly improved if not eliminated by adding 1.5 – 2 g of Glucosamine to your diet. The glucosamine will boost the production of synovial fluid (the fluid that lubricates the joints) and helps to regenerate cartilage.

You can take a glucosamine supplement in the form of a pill, but note that in order to get at least 1.5 g, you will usually have to take several pills per day so read the label on the bottle carefully to see how many pills are in a serving. I recently started taking a liquid supplement with 2 g of glucosamine (as well as Chondroitin and MSM) and I love it! The brand I’m trying is Wellesse Glucosamine Joint Movement (you can also buy this at Costco) and I take the recommended dose of 1 ounce in the morning on an empty stomach. Liquid is also more easily and more completely absorbed by the body than supplements in a pill form so that’s another reason I am loving this product (think more for your money!).

Chondroitin Sulfate (Chondroitin): similar to Glucosamine, Chondroitin is an important supplement for rebuilding cartilage as well as reducing inflammation. It’s usually paired with Glucosamine (such as in the above product I recommended) because they have a “synergistic” effect, meaning they work together. The recommended dose is 1 – 1.5 g per day.

*I found that the combination of Glucosamine and Chondroitin stopped my “clicking” ankles in a matter of days. I don’t know about you but I like to be able to walk around without going *snap -crackle-pop!*

Methylsulfonylmethane (MSM): MSM is a sulfur containing compound and is naturally present in the body. Supplementing MSM improves blood flow and decreases inflammation. The recommended daily dose for MSM varies but I get 500 mg from the Wellesse Glucosamine Joint Movement and then I take an additional 1000 mg before bed. The additional MSM I purchase from GNC.

*I started taking MSM because I learned that this supplement helps nail and hair growth. At the time, I was experiencing frequent pain in my left wrist and within days of taking 1 – 2 g of MSM (for my hair and nails), my wrist pain was gone!

Taking the above supplements and the recommended doses should help if you are experiencing joint pain or inflammation, but keep in mind the amount of time it takes to experience relief can vary from person to person. I noticed relief right away from my clicking joints and wrist pain but don’t be discouraged if you don’t feel like you have the same results right away; it may take a couple months for the supplements to go into full effect.