For Which Of The Following Is Building And Repairing Body Tissues And Structures A Primary Function?

We put together a six calendar week post-injury supplement program using only the most enquiry-backed (and toll-effective) supplements. Forget NSAIDs and OTC hurting killers — utilize this costless vi Week Program to heave recovery and forbid future injuries:

What'southward the first thing you do after an injury?

If you lot're like near people, you pop a few ibuprofen.

And that's probably worked well for you. More on that in a 2d.

Or if you're hurt badly, you go see a dr..
He'll schedule you for a $3,000 MRI, then give you lot three options:

1. Surgery
2. Corticosteroid Injections
3. Anti-inflammatory drugs
   

Not a very holistic approach.

But this is Conventional Medicine'due south standard operating procedure.

I've been through the process myself a dozen times.
Which is i of the primary reasons SaltWrap exists.

More often than not, I've had to take injury treatment into my own hands.

I've tried all three solutions for diverse injuries… corticosteroid injections and anti-inflammatory drugs did absolutely zilch for me.

And I only caved into surgery after a shoulder labrum tear and disengagement left my arm pretty much unusable without some mechanical fixing.

Surgery should always exist the last option after no conservative treatments accept worked.
Nigh people aren't eager to jump under the surgeon's knife, which is a good thing.

But near everyone reaches for anti-inflammatory drugs, NSAIDs, or other pain medications following an injury.

Either to get them dorsum on the playing field, or just to salve pain and discomfort.

And the truth is.. they work. Especially ibuprofen.

There'due south a skilful gamble that equally yous're reading this, you tin remember a time when y'all took a couple ibuprofen tablets and —"POOF" — the hurting was gone.

Just emerging research shows that corticosteroid injections, prescription pain medication, and even over the counter Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) have poor long-term outcomes when information technology comes to injury rehabilitation.

In the short term, NSAIDs like ibuprofen reduce hurting and amend joint part.

In the medium term, joint force and mobility is improved with NSAID usage as they allow for a sooner-than-later return to normal activities.

But in the long term, joint integrity is damaged.

1 study found that the backsliding rate (how often the injury reoccurs) was 25% higher in subjects who took NSAIDs after their injury.

Nosotros have a contradiction…

NSAIDs conspicuously salve pain and reduce inflammation.
They tin even help y'all get back to preparation and normal life sooner.

And in the case of a pinched nerve or excessive swelling that limits movement, they're near necessary.

But in the long-term, you're selling your joints out.

One reason for this contradiction is they interfere with the inflammatory process during those first few days of an injury, impairing the body'due south ability to clear damaged tissue and bring fresh nutrients to the injury site.

This leads to reduced collagen mass in the injured joints, and weaker tissue formations that are more prone to re-injury.

Not to mention, the use of NSAIDs increases gamble of heart failure and damages your gut lining.

It's a clear trade off.

Here'southward how nosotros recommend handling this conundrum:

All-time Practices for NSAID Usage

If you must, opt for hurting relievers similar acetaminophen (Tylenol®) instead of anti-inflammatories like ibuprofen (Advil®) and naproxen (Aleve®) during the first 7 days mail-injury.

Employ NSAIDs and prescription anti-inflammatories only equally necessary to salve (unbearable) pain and excessive inflammation. Call up that we need inflammation to heal injuries. Utilise them for iii-seven days if necessary, then become off (meet #iv).

If at all possible, become through the beginning vii days of your injury without taking NSAIDs or prescription pain pills. This will allow the inflammation procedure to run naturally, clean upwardly dead tissue, and bring fresh nutrients to repair the injury.

All-time choice: Employ the supplements  beneath to help manage inflammation and hurting, while also supporting long-term recovery outcomes.

You lot tin use these as your first line of defense or switch from NSAIDs to these natural supplements after the pain starts to subside.

How to Optimize Injury Recovery with Supplements (Instead of Drugs)

We talked about this in our injury recovery guide, but often times what separates people who continually progress toward their fettle goals (from those who don't) is how good they are at recovering from pocket-sized injuries.

Some of this is genetic. Certain people take quick-healing tendons and ligaments.

But in that location's quite a bit that is under your command.

Here are some of the factors that influence injury recovery timelines and quality of injury repair that you take direct command over:

• Rest
• Physical therapy
• Nutrition (east.thou. consuming plenty of h2o and adequate protein)
• Stress

While remainder and physical therapy are the two most impactful components, nutrition is the most underrated variable. Here's why:

• Even slight dehydration can reduce blood menstruation and nutrient commitment to injured tissues, impairing the healing process.
• Lack of adequate calories or protein can slow down muscle protein synthesis, an important outcome for getting dorsum to full function.
• Consuming junk food that causes excess mineral excretion, raises inflammation levels, and produces free radicals could cause more damage to your injured tissues.

These are the basics of diet for injury recovery.
And their importance shouldn't be discounted.

Only research indicates that the right nutritional supplement strategy tin can positively bear on not only the timeliness of your recovery, but the quality of tissue formations as well.

Just like how you tin optimize recovery from weight training to repair microscopic trauma to muscles, you can do the same for your tendons, ligaments, and cartilage when they're damaged.

While anybody is obsessed over pre-workout and postal service-workout nutrition to build stronger muscles — few give "injury nutrition" the consideration information technology deserves.

The first few weeks are especially crucial while your body begins the clean up and remodeling process, clearing away expressionless cells and building new ones.

When it comes to injury recovery, time is definitively of the essence.

If you lot fail to swallow and supplement properly, you aren't just prolonging recovery fourth dimension, you're setting yourself up for injury recurrence and weak tissue formations that could plague y'all for a lifetime.

This is largely due to how the tissue granulation process affects your range of motility and joint integrity.

If you have a nagging joint that always seems to exist your weakest link, this is likely role of the problem.

And the right supplements can help forestall this problem.

The first 6 weeks later on an injury is a crucial time menses for building good for you connective tissue and getting back to hurting-free ranges of move.

We've taken a special involvement in nutrition for injury recovery.

Isolating the about important biological processes for tissue repair, hunting down proven supplements for injury recovery, and finding means to integrate those into our clients' recovery protocols.

This has become a big office of our exercise therapy and training practice.

Now, I'm not claiming that taking fish oil or curcumin is going to magically repair a torn rotator cuff.

Only the right nutritional supplement approach — especially when combined with the correct physical therapy techniques — can absolutely improve injury outcomes.

Just these aren't the typical "helps maintain joint health" supplements you see on the aisles of your favorite nutrition shop.

The goals here are different from most articulation health protocols.
More than specific to the healing process than long-term preventative health.

Nosotros developed three central goals of supplementing for injury recovery.

Based on the body's prison cell remodeling process.

Then compiled the near relevant research on supplements that aid those goals.

++

Studies on injuries introduce complexities that about supplement research doesn't have to argue with ('hey, mind if I pause your arm and give you this pill to see if it helps?').

Fifty-fifty and so, there are many relevant studies on injury recovery that we tin can acquire from.

While animal models, in vitro research, and machinery of action studies may suggest other options for injury repair — this list is based on what has been well-documented in man clinical studies.

With the greatest importance given to placebo-controlled experiments on athletes and salubrious, exercising subjects.

To develop the listing and recommendations below, we used studies and literature on:

• Articulation and musculoskeletal injuries
• Surgical recovery
• Wound healing
• Historic period-related joint harm and muscle dysfunction
• Exercise-related harm, oxidative stress, and inflammation changes
• Tissue damage, repair and oxidation processes
• Immune function

These are three primary goals to focus our supplementation efforts on:

Forbid farther harm to injured tissues (via inflammation and oxidative stress management).

Optimize collagen production and germination (collagen synthesis).

Consume adequate amounts of specific vitamins and minerals that are key to the injury repair process.

Now, we have a lot of options here.

With varying levels of researching backing and cost-effectiveness.

But in an effort to make this truly a definitive guide, we explored all the virtually relevant nutrients.

Every bit you read through this list, keep in mind that you don't want to shotgun all these supplements at once.

If you're looking for a detailed program of exactly what to take (and when) —
download our free 6 Week Mail-Injury Supplement Plan here.

Let'south take a deeper look at each goal:

Primary Goals of Supplementing for Injuries

Foreclose farther damage to injured tissue.

The first, and most obvious, goal of injury recovery is to prevent farther impairment.

You should stop doing whatsoever exercise or movement caused the injury in the commencement place. Just there are also nutritional steps you tin can have to forestall further damage.

When an injury occurs, your body relies heavily on antioxidants to assistance repair tissue and protect your healthy cells confronting complimentary radical harm.

One report of trauma patients showed that blood levels of antioxidants decreased by 34% in the 24 hour period after injury, and remained depressed for more than than a week.

This implies that after an injury, the demand for antioxidants goes upwardly — and yous should consume more than antioxidant rich foods and herbs.

Here'south why:

Increased damage to healthy tissue occurs when the number of free radicals in the trunk outnumber antioxidants. This causes oxidative stress and increased inflammation levels that slow down recovery.

On the other hand, complimentary radicals (aka Reactive Oxygen Species) are a crucial part of the tissue injury repair process.

So we don't want to eliminate them completely.

Likewise, some inflammation is necessary to clean upwards dead cells and deliver fresh nutrients, but likewise much is a bad matter.

It can impairment salubrious cells and spill over pro-inflammatory cytokines into the blood stream, causing systemic (total body) inflammation.

So — based on our cognition of the important roles inflammation and free radicals play in injury recovery, nosotros suggest following these practical guidelines:

1. Avoid anti-inflammatory agents for the beginning 7 days subsequently an injury occurs (avoid drugs and NSAIDs, and moderate anti-inflammatory supplements). Employ only every bit needed to control hurting or swelling. This will give your body time to complete the acute inflammatory procedure naturally.
2. More than aggressive anti-inflammatory supplementation can be used when an injury is chronic to help keep chronic inflammation under control.
3. Use nutrients that accept demonstrated positive outcomes for injury recovery during the first 6-12 weeks post-injury.

Why interfere with inflammation at all?

You might inquire, "why interfere with inflammation at all ?" Information technology's a valid question.

Commencement, we demand inflammation to clean up expressionless cells and bring fresh nutrients to the injury site. And then nosotros don't want to eliminate it. We but want to proceed it in the healthy range, which smart usage of herbal extracts can help with.

Secondly, studies show using specific anti-inflammatory supplements at the right times produces amend recovery outcomes.

And finally—nutrients like turmeric and cissus accept other injury benefits unrelated to inflammation, like stimulating collagen product and improving overall joint strength.

Here are the most effective supplements for preventing farther tissue damage and bolstering recovery:

Turmeric (Curcumin)

Curcumin is the main active compound in turmeric — i of the world's most popular (and scientifically supported) supplements for overall health.

In head-to-caput studies, turmeric outperforms ibuprofen for joint hurting and part scores (while presenting far fewer negative side effects).

Not only does turmeric reduce oxidative stress via its antioxidant furnishings, it reduces inflammation in osteo-cartilagenous tissue.  And animal models demonstrate that curcumin tin can help regenerate damaged fretfulness after injury.

I placebo-controlled human study showed that joint stiffness improved by 86%, and subjective hurting levels improved xl% in just vi weeks.

Dosages of 200mg to 1500mg have been proven safe and effective for pain relief, articulation office, and inflammation.

Boswellia

Boswellia serrata is one of the almost potent supplements for natural pain relief and inflammation back up, partially through its ability to inhibit pro-inflammatory cytokines. Dosages as low every bit 100mg have been able to reduce joint pain and stiffness in as piddling as 7 days.

Much of the research on Boswellia has been performed on branded extracts like Aflapin® and 5-Loxin® that isolate specific boswellic acids: namely, acetyl-keto-beta-boswellic acid, or AKBA.

These extracts have outperformed generic boswellia supplements in some studies, but inquiry suggests that other boswellic acids have anti-inflammation actions likewise.

Though the branded forms of boswellia may exist ii-3x more effective, they're often 5x or more than expensive.

Our recommendation: Shoot for 100-150mg of boswellia with loftier concentrations of AKBA, or have 600-1,000mg of standard boswellia extract (effectually 60% boswellic acids)

Fish Oil

Far from glamorous, but all the same effective. Numerous studies on the omega-iii fatty acids found in fish oil have demonstrated marked reductions in inflammation levels. Fish oil supplementation as well reduces oxidative stress in athletes and supports immune office.

Recommended intake for fish oil is 1g daily (supplying at least 250mg of the Omega-3 Fat Acids EPA and DHA) for general wellness, and upward to 6g daily during recovery periods  to assistance with soreness.

Cissus

Cissus quadrangularis is a perennial found of the grape family unit  traditionally known every bit the "Os Setter" for its os and joint healing backdrop.

In traditional medicine practices similar Ayurveda, the roots and stems were practical topically as a paste to fractured bones and injured joints. And modern injury studies have paralleled traditional usage.

One study showed that injured subjects treated with cissus had amend outcomes related to pain, swelling, fracture mobility, and healing rates to compared to the placebo group over a 6 week menses.

It's likewise one of few herbs proven to improve joint role in athletes. While cissus is virtually notably referenced for its power to stimulate bone-building osteoblast cells, information technology also possesses antioxidant properties.

While 300mg per twenty-four hours appears to have benefits related to inflammation and metabolism, the most relevant report for joint injuries used a dosage of 3,200mg per twenty-four hours for 8 weeks.

Cissus quadrangularis, known as the Bone Setter Plant, is a perennial of the grape family. Native to tropical Asia and Africa, cissus grows in a vine-like pattern, not unlike the Dragon Fruit cactus.

Chondroitin

Chondroitin is typically combined with glucosamine to preclude joint degradation.

This supplement has been effectually for decades, and has fallen out of favor recently due to questions nigh the validity of supporting studies, and a few apropos studies that showed joint pain worsening when subjects took chondroitin.

Even though chondroitin has been over-marketed for years, the fact remains that the bulk of studies on it showed at least a slight reduction in inflammation and pain.

And while information technology will likely not produce a dramatic difference, it does have a unique characteristic that makes it relevant for injured joints: chondroitin sulfate in the torso is largely responsible for the level of h2o retention in joints, leading researchers to believe it can help reduce excess water retention from swelling.

To combat excess swelling (and potentially inflammation) from an injury, take 600-1200mg of chondroitin sulfate daily.

MSM (Methylsulfonylmethane)

MSM is some other articulation supplement that'southward been around the block. Much like chondroitin, the efficacy of this antioxidant supplement has been discounted in recent years. But MSM isn't every bit deserving equally chondroitin of this type of criticism.

MSM has shown the power to reduce exercise-induced oxidation and tissue injury (which is similar to the mechanisms nowadays in injury-induced oxidation).

The recommended dosage of MSM is three,000mg daily (this dosage has conferred benefits and safety with continued use, while higher dosages have not been well studied).

Grape Seed Extract

Grape seed extract is ordinarily used to support cardiovascular wellness and circulation, but is also an effective supplement for reducing inflammation from overtraining and reducing total body oxidation.

Grape seed has also been combined with olive extract in animate being studies for preventing post-traumatic tissue damage.

One animal study indicated that use of grape seed and olive extract later an injury reduces take a chance of degenerative joint weather (like osteoarthritis) afterwards on.

Clinically-supported dosages of grape seed extract range from 150-300mg per 24-hour interval (comprised of at to the lowest degree 95% total polyphenols).

Olive Extract (from fruit or leaf)

The humble olive contains two compounds that prove promise for controlling post-traumatic tissue damage, providing antioxidant protection, and supporting overall immune function: hydroxytyrosol and oleuropein.

Studies show dosages as low as 50mg when ingested orally can reduce swelling, redness, and irritation at the injury site.

Studies on olive extracts using a topical ointment dosage of 5g daily show hope, but studies are limited and did not use a command group to account for the Placebo Effect (which is highly relevant in pain and injury patients).

Our recommendation: Eat (orally) 50-150mg per day of olive foliage or olive fruit extract standardized to high percentages of hydroxytyrosol or oleuropein.

CoQ10 (Coenzyme Q10)

CoQ10 is another heart-wellness supplement that supports the injury recovery procedure.

CoQ10 is a naturally produced antioxidant that plays key roles in cellular metabolism and free energy transfer within cells.

Considering product of CoQ10 in the trunk decreases with age, it'due south a popular longevity supplement.

And like grape seed extract, has been studied for its tissue protection and regenerating effects in athletes and exercising subjects.

CoQ10 reduces practice-induced oxidative stress and reduces practice-induced tissue injuries in athletes, largely due to its antioxidant properties.

The clinically-supported dosage for CoQ10 ranges from 90-200mg per day (must be taken with nutrient). Because CoQ10 is a relatively expensive ingredient and 200mg provides only marginal increases in efficacy, 90mg per day is the recommended dosage.

Optimize collagen product and formation.

The second goal of injury supplementation is to optimize collagen product and formation.

Just like protein supplies the building blocks for muscle repair, collagen supplies the building blocks for connective tissue repair.

Due to its tensile strength and resistance to stretching, collagen makes the perfect construction chemical compound for tendons, ligaments, basic and skin.

Your trunk is constantly cleaning up dead or damaged cells, and replacing joint structures with new collagen.

Simply rarely practice you hear about how collagen metabolism relates to injury recovery.

Even though studies on injured athletes and people suffering from chronic tendinosis have demonstrated a straight connection between collagen metabolism and recovery outcomes.

For example, a 12 weeks written report of runners suffering from chronic Achilles tendinosis showed that eccentric exercise (the lowering portion)  under moderately heavy loads increased the collagen synthesis charge per unit — improving recovery time and collagen germination strength.

At that place are three of import notes to consider based on this enquiry:

• Eccentric exercise appears to kick starting time collagen metabolism and turnover, helping athletes who have not been able to overcome an injury finally kickoff the journey to total recovery.
• Increased collagen synthesis (formation) speeds up recovery time.
• And nearly chiefly, improved collagen metabolism leads to more mechanically optimized collagen formations — stronger tissue that is less decumbent to injury and irritation in the future.

This last betoken deserves repeating.

Most injuries resurface again in the future.
Either as a full-blown tear, or nagging discomfort.

This tin be partially attributed to the quality (or lack thereof) of the collagen tissue formation

Healthy collagen formations (joint tissue) course a basket-weave blueprint, providing a stronger structure for optimal functional movement.

Aberrant collagen germination (a.chiliad.a. scar tissue) forms rough parallel patterns. This type of tissue is weak and injury prone.

During the recovery process --- environmental variables like diet quality, inflammation levels, and activity tin either aid or hinder this process.

We encounter this a lot with clients suffering from tendinitis (inflammation of a tendon) that is condign full blown tendinosis (degeneration of the tendon'southward collagen base).

Because the client'south connective tissue has healed poorly, it'due south weak and prone to minor tears.

This leads to a circular procedure of re-injury, inflammation, and tendinopathy.

Until the scar tissue is addressed and replaced with healthy cells, full recovery isn't possible.

++

Technically speaking, an injury never fully recovers. In that location will always be an element of scar tissue and collagen malformation.

Merely the degree of this (how much it alters function and functioning) can be affected with the proper injury recovery intervention steps.

That includes smart physical therapy, and smart nutrition.

The use of nutrients that stimulate collagen production and help optimize collagen tissue formation tin exist transformative during the injury repair procedure.

But it's not as simple equally loading up on collagen protein.

Research on injury repair, wound healing and surgical patients shows us that there is a specific type of collagen that works best for articulation injuries.

And, there are other herbs and micronutrients that further support collagen production and synthesis at injury sites.

Here are the best supplements for collagen production and repair:

Collagen Protein

Collagen is the second most abundant substance in the human torso, behind water.
And it'southward the most abundant poly peptide in the body, where information technology serves as the principal building cake of tendons, bones and skin.

There are several types of collagen, but research shows upwards of 90% of the body's collagen is fabricated up of Types I, II and III.

Collagen poly peptide supplements are as well made upwardly primarily of Types I and Iii.

Collagen protein goes my many names. Gelatin, hydrolyzed collagen, collagen peptides — they all refer to the same substance.

In add-on to helping prevent age related wear and tear, relieve joint pain in athletes, and ameliorate skin wellness — collagen protein supplements may also boost collagen synthesis in injured joint structures.

In a pocket-sized placebo-controlled study, 5-fifteen grams of collagen protein enriched with Vitamin C doubled collagen synthesis versus the placebo group (measured by % of dry out mass collagen).

Some other study showed that five grams of collagen peptides significantly improved perceived role of injured ankle joints, and decreased ankle sprains and take a chance of ankle injuries after a three-calendar month follow up menstruation.

The recommended dosage of collagen poly peptide for relieving joint discomfort and improving collagen synthesis is 5-15g per mean solar day.

Blazon 2 Collagen

Blazon 2 collagen (CII) is the principal component of joint cartilage, and the most bioavailable version when taken orally. Up of 90% of your body'due south extracellular matrix (mix of compounds that provide structural support to joints) is made of Type II collagen.

Supplementing with Type II collagen produces a novel effect in the trunk: information technology regulates the immune response responsible for inter-cartilaginous inflammation, which supports the overall healing process and helps manage hurting levels.

Researchers believe that supplementing with Type II collagen stimulates the body to produce more of its own, along with other proteins that support the structure of joints and pare (elastin and fibrillin).

This collagen production procedure (along with the actress orally ingested collagen) provides more than overall raw material to repair and rebuild connective tissues with.

Besides, animal studies have shown that collagen may speed upward the crucial granulation process that occurs during the first few days after an injury has occurred.

The clinically-supported minimum dosage for Type 2 Collagen is 40mg daily (Blazon Two collagen is much more bioavailable than collagen protein which is made of mostly Types I and 3. Then a much smaller does is effective here.)

Curcumin (from Turmeric)

In addition to the antioxidant and inflammation benefits curcumin (turmeric) offers, it as well aids in collagen product and collagen formation within the trunk.

A 2016 study published in Diet Periodical described how in addition to its antioxidant properties, curcumin has "restored type 2 collagen and glycosaminoglycan synthesis" in subjects with genu pain.

Skin studies have mirrored this research, conspicuously showing that wounds treated with curcumin heal faster and produce stronger collagen formations (higher levels of collagen nowadays in treated wounds).

It'south too a potent natural pain reliever.

A small study of injured rugby players demonstrated that turmeric is more benign than NSAIDs and over the counter hurting killers for injury recovery.

However other research suggests curcumin mobilizes stalk cells, which even surgical interventions for injury repair can't offering.

Bottom line : curcumin is a powerhouse recovery supplement. And has earned its reputation as 1 of the most constructive natural supplements in the earth.

Though dosages every bit low as 200mg have proved beneficial for articulation health, the recommended dosage to aid in the healing process and help manage inflammation is 1,000-1,500mg per twenty-four hour period (for the beginning 2-3 weeks).

Turmeric supplements are made from grinding upwards the rhizomes of the Curcuma longa found.

Vitamin C

Like curcumin, Vitamin C offers antioxidant potential and an boosted benefit related to injury recovery: studies show that a Vitamin C deficiency leads to collagen fiber malformation — poorly structured fibers with weak tensile forcefulness that are prone to re-injury.

Vitamin C supplementation after injury has the potential to accelerate joint and os healing rates, increase type I collagen synthesis, and reduce post-injury oxidative stress levels.

Recommended dosages of Vitamin C for muscle recovery, immune support and injury repair are far above the RDI  of 90mg per mean solar day.

Though studies have yet to show that mega-doses of Vitamin C (ii-5 grams per twenty-four hour period) are beneficial — it does appear that taking 500-1000mg per day during recovery periods offers boosted protection without added risk.

Hyaluronic Acid

Ane of the central components of injury recovery is tissue turnover (clean up and repair).

And though studies on hyaluronic acid for injuries and tissue damage are limited, information technology appears that hyaluronic acid plays a crucial role in the jail cell repair procedure past increasing turnover of extracellular matrix components (which includes collagen).

Although this does not evidence efficacy in oral supplementation, hyaluronic acid injections have proved helpful for shoulder injury recovery.

Clinically supported dosages of Hyaluronic Acid range from 40-80mg per day. Because hyaluronic acrid breaks down quickly in the digestive tract, consequent and longer term use is suggested.

Interesting Note: Studies show that Vitamin C farther degrades hyaluronic acid when taken together — potentially by a 30-40% margin.  This provides farther back up for taking a dosage on the higher end of the clinically supported spectrum (80mg per day). Otherwise, take these two supplements separately.

Green Tea

Green tea contains polyphenolic compounds that have antioxidant properties two to 4 times greater than Vitamin C.

And — though green tea consumption is non known to stimulate collagen production or improve collagen synthesis, it does suppress age-related collagen breakdown in animal models.

While studies are limited, we thought this benefit was unique plenty to deserve a mention here — especially when you consider that light-green tea has a neuroprotective effect and supports cardiovascular health.

The recommended dosage for green tea extract supplementation is one-2g per twenty-four hour period.
Or, drinkable 2-3 cups of brewed green tea per day.

NSAIDs impair the healing procedure

Hither's another reason to await for natural alternatives to NSAIDs, pain killers, and other OTC pills: they impair the healing process. Animal studies have shown reduced collagen synthesis, reduced osteoclast (bone builder) jail cell activity, and deleterious effects on tendon healing.

And human studies prove that NSAIDs increment rates of injury recurrence (due to weaker tissue formations).

• "The enthesis is the specialized junction betwixt a tendon or ligament and bone..."
• "...animal studies have shown that overall, NSAIDs appear to inhibit proper enthesis repair..."

Our final injury supplement goal is the to the lowest degree sexy, simply the most cardinal:

Provide the basic micronutrients your body needs to repair connective tissue.

Micronutrition — consumption of vitamins and minerals — is another disregarded aspect of injury repair protocols.

But similar how demand for antioxidants increases afterward an injury, need for certain micronutrients increases as well.

Studies evidence that consuming these vitamins — sometimes in backlog of the RDI (Reference Daily Intake) — is beneficial for injury recovery.

The RDI levels are only meant to prevent affliction in the general population — they're non designed to help repair injured joints, or even optimize health for people with greater demands of these nutrients.

Though the RDI serves as a useful and safe guideline, we looked at studies of specific micronutrients in clinically-effective dosages for injury recovery.

This list doesn't embrace all nutrients your body needs, but instead focuses on those that are either nearly of import or work well with an increased dosage later an injury:

What's the difference between RDA and RDI?

The acronyms are truly out of control. But such is life. Every bit nutrition recommendations evolve, and so do the fancy names.  Here'southward what y'all need to know: the term RDA is basically obsolete, and nosotros should be saying RDI when referring to amount of nutrients in our supplements and foods. The RDI really became relevant with the FDA's sweeping changes in 2016. Nosotros're still getting used to proverb "RDI" instead of "RDA" -- similar anybody else:

• RDA (Recommended Dietary Allowances): Set of nutrition recommendations developed by the FDA (technically outdated term). Should use "RDI" when referring to supplements.
• RDI (Reference Daily Intake): Daily intake level of a nutrient sufficient for the general population, dictates% Daily Value amounts listed on food labels. Derived from original RDA guidelines.
• % Daily Value: Labeling terminology -- percent of RDI that the nutrients in a nutrient or supplement occupy. Often used with RDI interchangeably when recommending food intake.
• DRI (Dietary Reference Intake): System of diet recommendations that evolved from the RDA standards, but was developed by the Institute of Medicine of the National Academies. Since the FDA updated their nutrition recommendations in 2016, these differing recommendations are non as valuable. Again, let's stick to RDI.
• DRV (Daily Reference Value): Gear up of numerical values developed past FDA for intake of energy-containing macronutrients (e.g. fatty, carbs, poly peptide).

Vitamin A

Vitamin A supports healthy inflammation levels, allowed function, and aids in the collagen formation process. Studies show that collagen formations are stronger with Vitamin A supplementation.

While going above the RDI doesn't seem to offering whatsoever relevant additional benefit without risk of toxicity, getting 100% of your RDI is of import.

Recommended Dosage: 900 mcg (1500 IU) of Vitamin A per day (100% RDI).

Though Vitamins A, D, and E have traditionally been measured in IU's (International Units), FDA guidelines now dictate they be listed in micrograms (mcg) on labels.

Vitamin C

Everyone has heard about popping extra vitamin C to assistance become over a cold. But studies testify  it also plays a vital office in collagen synthesis. In cases of vitamin C deficiencies, collagen fibers class sub-optimally with poor adhesion and tensile strength.

Studies show vitamin C supplementation supports optimal collagen formation, reduces exercise-induced oxidative stress, and provides antioxidant support for recovering joints and muscles.

Recommended Dosage: 1,000-i,500mg per day for the get-go 2-3 weeks mail-injury, so at least 90mg per day going forrard (100% Daily Value).

Vitamin D

Vitamin D helps maintain bone mineral density, pare health and even supports mood. Most people are not getting plenty Vitamin D from diet and sunday exposure lonely, making this an important supplement for those who may be at risk of deficiency.

Studies bear witness supplementing with Vitamin D improves articulation comfort, mobility and force in healthy subjects.

Recommended Dosage: 1,000-2,000 IU (25-50 mcg) per day during recovery periods [125% - 250% RDI]

Though this is well above the RDI, this dosage has demonstrated efficacy and rubber in long-term studies.

Vitamin D Deficiency: Who is at risk?

Vitamin D insufficiency affects almost 50% of the population worldwide. The highest risk groups are breastfed infants, older adults, people with limited sun exposure, people with nighttime skin, people with fat malabsorption, and people who are obese or who take undergone gastric bypass surgery. And — you guessed it— people who take recently been injured are as well at risk of being Vitamin D deficient. This is why nutrition researchers and sports physicians recommend Vitamin D supplementation to bolster the injury healing process and prevent future stress fractures and muscular injury.

Vitamin K

Vitamin M supports overall os health, cardiovascular health, and is often taken in conjunction with Vitamin D for joint health.

Studies show supplementing with at least 100mcg per twenty-four hour period of Vitamin Chiliad results in improve maintenance of bone mass.

Recommended Dosage:  120 mcg per 24-hour interval (100% RDI).

Chromium

Chromium plays a supportive role in producing energy from foods and maintaining bone mass.

Studies suggest chromium demand in the trunk increases during the outset few days after injury, implying that supplementing with chromium during this fourth dimension period may be beneficial for recovery.

Recommended Dosage: 200mcg per twenty-four hour period (~570% RDI).
While this dosage range is far in a higher place the RDI, dosages below 200mcg have non shown consistent biological activity in studies.

Magnesium

Magnesium is ane of the few micronutrients with the ability to reduce pain levels from supplementation. This is partially due to its musculus relaxing effects, and the function it plays in relationship to the hurting receptor, NMDA.

Studies bear witness supplementing with magnesium reduces pain levels, helps relax muscles and improves muscle oxygenation during periods of physical stress, and helps maintain os mineral density.

 Recommended Dosage: 200-400mg per twenty-four hour period during recovery periods (50-100% RDI).

Manganese

Though often overlooked as a non-necessary dietary supplement, recent studies have demonstrated that manganese plays a function as a co-gene in the formation of cartilage, collagen, and bone mineralization.

 Recommended Dosage: 2.3mg per mean solar day (100% RDI).

Zinc

Zinc is required for over 300 enzymatic activities in the trunk and plays roles in cell growth and repair, immune part and protein synthesis. Zinc is also lost through sweat, making it an of import supplement for athletes.

Studies bear witness supplementing with zinc increases glutathione product and antioxidant activity in athletes, helps keep inflammation in a healthy range, and supports joint and bone recovery processes.

Recommended Dosage: 30mg per twenty-four hour period during recovery periods (~273% RDI), and 10mg per day going forward (100% RDI).

Tissue Specific Injuries

While joint related injuries occupy the king of beasts's share of total incidents, it'southward worth looking at musculus and bone injuries separately since recovery goals are slightly different.

Muscle Injuries

This diagram depicts a hamstring musculus tear — one of the most common sports muscle injuries. (Photo Credit BruceBlaus Pulled Hamstring championship removed)

Muscle injuries are less common than joint injuries. In soccer, for instance, only 31% of injuries are qualified as muscular. And they rarely exist as separate from connective tissue injuries.

Typically, the master site of an injury is the musculotendinous junction — where a tendon inserts into the musculus body.

Though it can occur in the middle of the muscle trunk, as depicted in the hamstring injury diagram higher up.

Also, nigh injuries accept an overuse component.
Which almost ever starts with the breakdown of connective tissue.

Even so, it'due south worth noting that musculoskeletal injuries have slightly unlike goals and recovery mechanisms than connective tissue injuries.

Collagen formation optimization may not exist as important.

And in addition to the other goals we've already discussed, the following are more relevant:

• muscle impairment markers
• muscle poly peptide synthesis
• skeletal muscle atrophy
• muscle soreness
• muscle oxygenation

Keep in mind though — studies on NSAIDs for musculus injuries have shown reduced protein synthesis and muscle regeneration. So get easy on whatever supplements that suppress inflammation.

Here are a few proven supplements that will assistance your muscle injury recovery efforts:

Muscle Protein Synthesis

As you tin imagine, one of the primary components of repairing a muscular injury is muscle protein synthesis — the process of assimilating proteins into new muscle tissue. So it stands that exercises and supplements that back up that goal are a good idea during injury recovery periods:

Protein supplements:  The injury repair process increases the body'due south demand for dietary protein. Whether you become it from whole food or a supplement, information technology's of import to brand sure you're getting enough. After an injury, it's common for an athlete's full energy intake to decrease since their calorie requirements won't be as high (equally if they were training at total intensity and frequency).

If this describes you — and you lot go along your protein intake proportional every bit yous consume less — then full protein intake decreases. Not good.

This could have deleterious effects on recovery even if you go "enough" protein according to recommended dietary allowance (0.8 g poly peptide/day/kg BM).

A proficient solution is to increment your protein intake as a percentage of full calories, while getting fewer calories from fatty and carbohydrates.

Shoot for 1g of protein per pound of body weight (daily) during injury recovery periods.

Essential Amino Acids (EAAs):  Supplementing with a blend of Essential Amino Acids reduces muscle loss during periods of recovery (lower do intensity or complete residue). This may be attributed to the branched-concatenation amino acrid leucine, equally it plays a master role in protein synthesis.

But supplementing with high doses of leucine has negative side effects, and information technology appears that the presence of the other essential amino acids is important for utilization of any 1.

The same goes for the ever popular BCAA supplement (Branched-Chain Amino Acids) which includes just three amino acids: leucine, isoleucine, and valine. Enquiry indicates other EAAs need to be present to become the muscle-building benefits.

If you want to heave muscle poly peptide synthesis and reduce muscle loss, supplement with 5-10g daily of Essential Amino Acids instead of other individual supplements or blends (or, just make sure yous're getting enough protein from food.).

Creatine Monohydrate:  Creatine monohydrate is not only 1 of the near proven sports nutrition supplements available, it has research specifically applicable to injury recovery. Creatine use appears to stimulate musculus hypertrophy during rehabilitative forcefulness training, making this a smart option for post-injury rehab.
The recommended dosage is 5g creatine monohydrate daily.

Muscle Damage, Make clean Upward and Repair

HMB: A metabolite of the amino acid leucine, HMB is short for β-Hydroxy β-Methylbutyrate. In supplement form, HMB reduces musculus damage markers. A dosage of one-3g daily is recommended during recovery periods.

L-Carnitine: This amino acid reduces muscle damage and related oxidation and improves muscle oxygenation when taken in its various forms. It too has an anti-fatigue effect that some notice useful equally an ergogenic aid. The recommended dosage is 1-2g daily of L-carnitine L-tartrate.

Serrapeptase: Serrapeptase is an poly peptide-degrading enzyme derived from silkworms. The origin of this enzyme sounds as well wonky to be true. But information technology has solid enquiry backing for reducing pain, inflammation and swelling following surgery. The recommended dosage is 30-60mg per mean solar day.

Antioxidants for Muscle Repair

CoQ10: We already discussed how CoQ10 supports recovery processes via antioxidant activeness and reducing exercise-induced tissue damage — but its worth mentioning here again for its power to reduce markers of muscle harm in exercise-trained men. The recommended dosage is 90mg per solar day.

Bromelain: Bromelain is an enzyme derived from pineapple that helps intermission down poly peptide.  When ingested, bromelain supports the immune response past promoting production of natural substances that help maintain healthy levels of inflammation and swelling. Bromelain may too be benign for muscle soreness.

Grape Seed Extract: In addition to existence a well-established antioxidant and apportionment booster, animal studies suggest grape seed may help prevent post-traumatic tissue impairment.

Tart Cherry Extract: Known for its ability to assist gout patients go their uric acid levels downwardly naturally, tart reddish too helps reduce muscle injury biomarkers and reduce musculus pain from exercise. A ordinarily used dosage is x-xx ounces of juice, or 1 gram of freeze stale extract per day.

Bone Injuries & Fractures

Broken Arm X-Ray: fractures of the ulna and radius bones (Photo Credit: Craig Allen)

For os injuries, it's all-time to avoid anti-inflammatory supplements for the first few months.

That's because research shows NSAIDs suppress prostaglandins, which are crucial to the bone formation procedure.

Though research on inflammation-modulating supplements for bone injuries is more thin, the safety bet is to avert them.

Hither a few other supplements that tin can assist bone injury recovery:

Calcium: The need for calcium increases subsequently a os fracture. Though we usually don't recommend that healthy, agile people supplement with calcium considering the RDI of i,300mg can exist easily attained from food alone — it may brand sense to add together a calcium supplement dependent upon your diet.

The recommended intake for calcium for the first 2-vi weeks post-injury is 1,500mg per twenty-four hours.

Rule of Thumb: Each serving of dairy contains around 300mg of calcium. So, if y'all consume 2 cups of milk, 1 serving of cheese, ii-3 servings of leafy greens, plus some whole wheat products over the class of a 24-hour interval — you lotdo not need to supplement with calcium.

If your diet lacks these foods so supplementing with an additional 500-1000mg during the post-injury phase is a best practice.

Vitamin K:  Vitamin K (specifically, K2) allows osteo-calcin to describe calcium into the bones. So adequate Vitamin Thou intake is necessary to ensure your body can metabolize calcium for bone repair. Studies show supplementing with at to the lowest degree 100mcg per mean solar day of Vitamin Yard results in better maintenance of bone mass.

Recommended Dosage: 120 mcg per twenty-four hours (100% RDI).

Vitamin D: Your body needs Vitamin D to absorb calcium as well.

Recommended Dosage: 1,000-2,000 IU (25-50 mcg) per day during recovery periods [125% - 250% RDI]

Cissus: Cissus deserves another mention here for its unique ability to stimulate bone-building osteoblast cells. Also, cissus combined with calcium seems to offer additional bone-building support, as this combination has outperformed the placebo in studies measuring fracture healing rates.

Recommended Dosage: 3,200mg per twenty-four hours during post-injury recovery periods.

All-Stars: The Nigh Enquiry-Backed Supplements for Injury Recovery

Even though we narrowed downward the list of antioxidants, joint supplements, and micronutrients to those nearly relevant to injury — information technology's still an all-encompassing list.

It's merely not practical to accept the recommended dosages for everything referenced in this guide.

This list beneath highlights the all-stars: ingredients with the most inquiry backing, and those that cantankerous over multiple injury recovery goals.

If you want to optimize the quality of your injury recovery, and help speed upwards the process, focus on these meridian performers:

Curcumin

In caput-to-head studies, turmeric outperforms ibuprofen for joint pain and function scores (while presenting far fewer negative side effects).

Not just does turmeric reduce oxidative stress via its antioxidant effects, it reduces inflammation in osteo-cartilagenous tissue.  And brute models demonstrate that curcumin can help regenerate damaged nerves after injury.

One placebo-controlled human report showed that joint stiffness improved by 86%, and subjective pain levels improved forty% in just 6 weeks.

Studies prove that wounds treated with curcumin heal faster and produce stronger collagen formations (college levels of collagen present in treated wounds). And animal models demonstrate that curcumin tin can assistance regenerate damaged fretfulness after injury.

As you can see, curcumin optimizes nigh every facet of the repair process.

Dosages of 200mg to 1500mg have been proven safe and effective for pain relief, joint role, and overall inflammation.

Cissus

Cissus is one of the few herbs proven to improve joint function in athletes, reducing joint pain in good for you subjects past 31%. While cissus is virtually notably referenced for its ability to stimulate os-edifice osteoblast cells, it besides possesses antioxidant properties.

Cissus' unique os-building, articulation-supporting effects make it a top performing post-injury supplement.

While 300mg per day appears to have benefits related to inflammation and metabolism, the most relevant study for joint injuries used a dosage of 3,200mg per mean solar day  for eight weeks.

Grape Seed Extract

In addition to supporting healthy circulation, grape seed extract is an constructive supplement for reducing inflammation from overtraining and reducing total body oxidation.

Subjects in one report had 38% lower C-Reactive Protein (CRP) levels, a measure of inflammation, later taking grape seed extract.

Another study showed that grape seed extract reduces swelling by up to lxx% (in subjects who had swelling from prolonged periods of sitting).

Grape seed has also been combined with olive extract in animal studies for preventing post-traumatic tissue damage, indicating that use of grape seed may assistance prevent injuries from causing degenerative joint conditions after in life.

Clinically-supported dosages of grape seed extract range from 150-300mg per solar day (comprised of at least 95% total polyphenols).

50-Carnitine

This amino acrid reduces muscle damage and related oxidation and improves muscle oxygenation when taken in its various forms. It also has an anti-fatigue upshot that some find useful as an ergogenic aid.

The recommended dosage is 1-2g daily of L-carnitine L-tartrate.

HMB

A metabolite of the amino acid leucine, HMB is short for β-Hydroxy β-Methylbutyrate. In supplement course, HMB reduces musculus damage markers.

A ane-3g dosage is recommended during muscle injury recovery periods.

CoQ10

CoQ10 reduces exercise-induced oxidative stress and reduces practice-induced tissue injuries in athletes, largely due to its antioxidant properties.

The clinically-supported dosage for CoQ10 ranges from 90-200mg per day (must be taken with food).

Because CoQ10 is a relatively expensive ingredient and 200mg provides just marginal increases in efficacy, 90mg per solar day is the recommended dosage.

Vitamin C

Vitamin C supplementation afterwards injury has the potential to accelerate joint and bone healing rates, increase blazon I collagen synthesis, and reduce mail-injury oxidative stress levels.

Recommended dosages of Vitamin C for musculus recovery, allowed support and injury repair are far above the RDI  of 90mg per day. Though studies have yet to bear witness that mega-doses of Vitamin C (2-five grams per twenty-four hour period) are beneficial — it does appear that taking500-1000mg per solar day during recovery periods offers additional protection without added risk.

Type 2 Collagen

Supplementing with Type II collagen produces a novel outcome in the body: information technology regulates the immune response responsible for intercartilaginous inflammation, which supports the overall healing procedure and helps manage pain levels.

Researchers believe that supplementing with Blazon II collagen stimulates the torso to produce more of its own, along with other proteins that support the construction of joints and skin (elastin and fibrillin)

Also, animal studies take shown that collagen may speed upwards the crucial granulation process that occurs during the first few days after an injury has occurred.

The recommended dosage for Type 2 Collagen is at least 40mg daily.

Supplements to Avert Afterward Injury

Vitamin E

Though Vitamin E provides antioxidant potential when taken orally, it may tedious the healing process. Studies on topical Vitamin Eastward products have demonstrated slowed healing, and considering of its effect on the clotting procedure information technology may slow the healing of connective tissue injuries besides.

Sodium

Ok, so you're probably non going to supplement with extra salt. Although some endurance athletes exercise. But you may end up eating salt-laden junk foods, which could cause excessive excretion of calcium, which can slow joint and bone healing.

Caffeine

In vitro studies show caffeine intake inhibits collagen biosynthesis in a dose-dependent manner. Which sounds bad for injury healing.

Does that hateful you should give up your morning java?

No, no need for that. Research shows intake in excess of 300mg per twenty-four hours in correlated with increased risk of fracture and articulation degradation, but a cup or two of coffee won't slow yous down.

Best practice: limit caffeine intake to 300mg or less during first 6 weeks of recovery. That means you tin can still have 2-three cups of coffee per twenty-four hours. Simply don't overdo it and disturb your slumber. You lot're going to need some shuteye if yous plan on a speedy (and optimal) recovery.

Excessive use inflammation-modulating supplements

Remember that inflammation is a necessary role of injury repair.
Peculiarly in the outset few weeks.

So don't accept a medicine cabinet full of anti-inflammation supplements only to quash inflammation.

Instead, focus on those few nutrients (east.thousand. cissus, turmeric) with other recovery-boosting properties.

Excessive use of pain killers

While pain relief is a secondary benefit of many of the ingredients we discuss in this guide, pain is an of import signal.

By blocking pain sensations, yous may be opening yourself to further injury.

If something hurts, don't but mask it. Listen to what your body is telling you and takes steps to accost the underlying problem.

Avoid excessive utilize of OTC pain killers and other supplements designed specifically for pain relief (that don't have other injury-related benefits).

6 Calendar week Mail service-Injury Supplement Programme

Every bit your recovery progresses, so should your nutrition strategy.

Nosotros assembled a calendar week-past-week plan of exactly what to take (and when).
Download our free half-dozen week post-injury supplement programme hither.

We cut through the maze of recovery supplements so you lot don't have to.

The Best Supplement for Full Articulation Recovery

There'southward no supplement, herb or magical potion that tin pop your dislocated shoulder back into the socket or fix your broken arm.

Merely there are nutrients that support your body'due south natural joint and connective tissue recovery processes.

While this guide gives you a jumping-off point for assembling your own joint-recovery cocktail, we wanted to take information technology a step further.

And so we assembled the about research-backed, articulation-edifice, natural ingredients into one protocol.

It'south chosen Articulation Clinic.

Joint Clinic is different any other recovery product available:

1. Information technology contains ingredients proven to support your body's natural connective tissue recovery processes, including collagen synthesis.
2. It uses the TaperSmart™ dosage schedule — weaning you off the formula and assuasive your body's immune and cell turnover processes to take over (without the rebound effects that can happen when you lot stop a program cold turkey).
   

Learn more about Articulation Clinic hither .

Determination

Keep NSAID usage to a minimum following an injury.
Though they may relieve your pain in the brusk-term, long-term studies tell a dissimilar story.

Yous're better off using natural supplements to modulate hurting and inflammation.

And make sure yous're getting enough of the articulation-specific micronutrients (vitamins and minerals) covered in this guide.

Yous can accomplish this past eating a nutrition that is high and varied in fruits and vegetables — but it'due south tough to ensure you're optimizing intake without using supplements.

Especially for nutrients similar Vitamin C that we recommend taking in dosages well above the RDI.

It's likewise vital to ensure you aren't causing more damage to the injury.

Past supplementing with nutrients that aid your torso's natural allowed, inflammation, and prison cell turnover processes — yous can optimize your trunk'due south immune response while preventing farther damage caused by free radicals and high inflammation.

And call up, while it's a good idea to seek professional person aid, you also accept to exist your ain advocate.

No one knows your trunk quite like you do.

By understanding and utilizing do therapy best practices, intelligent residual, and sound diet — you can give your joints and muscles a considerable reward in the battle against acute and overuse injuries.

Merely again... exist smart! Supplements aren't going to prepare your broken wing.

If you call up you demand medical attention, you probably do.

Employ this list to determine if you lot should seek medical attention for your injury:

When to seek medical attention

• Abnormal bone, articulation, or muscle positioning (e.k. it looks crooked or is misshapen)
• Excessive swelling, bruising, haemorrhage
• Sharp pain when performing previously pain-free movements
• Inability to bear weight on the limb or joint without information technology giving fashion
• A feeling of abnormal "looseness" in the joint
  

Medical Disclaimer:Zilch contained on this site is intended to diagnose or cure. Should y'all have whatsoever health care related questions, please contact your physician. You lot should always consult your physician earlier taking any nutritional supplements, making changes to your health or fitness regimens, or implementing any health related advice. Encounter full disclaimer here.

Source: https://saltwrap.com/blog/injury-supplements/

Posted by: herreranorigh.blogspot.com

Share this post