hi. i am interested in building stronger joints. i currently weight train daily and consume1+gr. of vit c+lots of protein and fat on a vlc diet. how can i increase joint health?i often experience cracking joints and think something can't be right here. what should be changed/added short of supplementation? p.s:i have also heard steroids make joints brittle. i have heard too that they increase collagen synthesis... any thoughts on optimizing joint health?
This gelatin works great as a supplement, I think a few people on here use it (including myself).
Also, making your own bone broths should help things too.
I've tried beef gelatin in the past with some success, but it never made the problems disappear. Same thing with bone broth. I recently got this stuff called Hydrolyzed Collagen that's been broken down and made more digestible. It's even from grass-fed cows! You can get it on amazon, or through this website.
The other recommendations for MSM, Hyaluronic Acid and Glucosamine chondroitin were good too, but the collagen protein has done wonders for me.
Aside from the gelatin rec. I would say that joint health will be very much dependent on optimal joint alignment and supporting structure function. In other words its not just collagen at play but strengthening the stabilizer muscle along with making sure that muscle groups that provide movement in that joint are balanced. Joint and soft tissue manipulation followed by specific exercises can aid in this.
Oh, the above is meant if you have some very specific joint issues. If your issues are in every joint in your body I think its far more likely a nutritional approach might be the key, however using both can't hurt.
Crepitus is usually not a problem at all and AFAIK the louder the crack the less problematic it is. You may want to try MSM, HA and friends for at least 6 months. Paul Jaminet would argue that you need safe starches for joint health, although I am not convinced so far.
See crepitus related questions.
cracking joints=inflammation? 3 Answers