What supplement is best for ligament health?

From the Guidelines

Glucosamine and chondroitin supplements are considered beneficial for ligament health, with glucosamine sulphate showing potential as a structure modifying agent in knee OA, as evidenced by a study published in 2003 1. When considering supplements for ligament health, it's essential to look at the most recent and highest quality evidence.

• The 2003 study published in the Annals of the Rheumatic Diseases 1 suggests that glucosamine sulphate and chondroitin sulphate have symptomatic effects and may modify structure in knee OA.
• A more recent guideline published in 2022 by the American Academy of Orthopaedic Surgeons 1 lists glucosamine and chondroitin as supplements that may be helpful in reducing pain and improving function for patients with mild-to-moderate knee osteoarthritis, although the evidence is inconsistent/limited.
• The recommended dosage for glucosamine is 1500mg daily, and for chondroitin, it is 1200mg daily, as part of a comprehensive approach to ligament health that includes proper rehabilitation exercises.
• Other beneficial supplements include vitamin D, turmeric, and ginger extract, which may help reduce inflammation and improve function, as suggested by the 2022 guideline 1.
• It's crucial to note that while these supplements may be beneficial, the evidence is not strong, and results may vary between individuals.
• As such, a combination of glucosamine, chondroitin, and other supplements, along with proper hydration, adequate protein intake, and appropriate rest, may be the best approach for supporting ligament health, as supported by the available evidence 1.

From the Research

Ligament Health Supplements

The best supplement for ligament health is a topic of ongoing research, with several studies investigating the effects of various nutrients on ligament health and repair.

• Vitamin C is a key nutrient that has been shown to play a crucial role in collagen synthesis and ligament health 2, 3, 4, 5.
• Studies have demonstrated that vitamin C supplementation can increase collagen synthesis, improve ligament mechanics, and reduce oxidative stress parameters 2, 3, 4.
• Vitamin C-enriched gelatin supplementation has been shown to increase collagen synthesis and improve ligament health in healthy individuals 3.
• Computational simulations have also demonstrated that vitamin C can act as a cofactor in the prolyl 5-hydroxylase enzyme, directing amino acid reactions to repair connective tissue (collagen) 4.
• Other supplements, such as methylsulfonylmethane (MSM) and boswellic acids (BA), have also been investigated for their potential benefits in joint health and arthritis treatment, but their effects on ligament health specifically are less well-studied 6.

Key Findings

• Vitamin C supplementation has been shown to be safe and effective in improving collagen synthesis and ligament health 2, 3, 4, 5.
• The optimal dosage and means of administration of vitamin C for ligament health are still under investigation 2, 5.
• Further research is needed to confirm the benefits of vitamin C and other supplements for ligament health and to determine their potential applications in orthopedic practices 2, 5.