Two recognized supplements for the joints are magnesium and hyaluronic acid ; Do you use them regularly when you train hard?
A competitive athlete, bodybuilder or athlete uses their joints as the basis of their performance and, consequently, needs that extra support that can be provided by combined formulas such as magnesium and hyaluronic acid .
Musculature and bones are not only involved in sports performance, but also in health, which is reflected in well-being, the nervous system and energy.
Using the benefits or properties of these compounds will definitely put that extra factor to work, reducing the chances of long-term injury or illness.
Why use magnesium for bones?
In addition to its role in more than 300 enzymes in the body, magnesium plays several possible roles in bone health. Several population-based studies have found positive associations between magnesium intake and bone mineral density in both men and women.
- Magnesium influences the types of cells (osteoblasts and osteoclasts) that the body needs for bone growth and repair.
- A magnesium deficiency can directly affect bone by altering the structure and size of bone crystals, therefore it is a vital component in the combination of magnesium and hyaluronic acid .
Magnesium deficiencies are associated with reduced concentrations of parathyroid hormone (PTH) and the active form of vitamin D, which are the main regulators of bone homeostasis. Also, with less magnesium in the blood, endothelial dysfunction can occur, negatively affecting blood flow that is necessary for bone health.
Its deficiency can also influence the body’s buffering capacity, resulting in low-grade acidosis, leading to loss of calcium from bone, impairing bone mineralization.
Why use hyaluronic acid for bones?
Hyaluronic acid is present in all tissues of the body; it is more concentrated in the synovial fluid that bathes the joints, in the vitreous fluid of the eye and in the skin.
Water retention is one of the most important biological functions of hyaluronic acid, in addition to providing nutrients and removing waste from cells that do not have a direct blood supply, such as cartilage cells.
- The joints (like the elbows and knees) are surrounded by a membrane called the synovium, which forms a capsule around the ends of the bones; This membrane secretes a fluid called synovial fluid.
- Synovial fluid is found in the joint cavities and has many functions, including serving as a lubricant, buffer, and carrier of nutrients; the fluid protects the joints and bones.
- Cartilage is submerged in synovial fluid and is fibrous connective tissue; cartilage is avascular, which means it does not contain blood vessels and that is why synovial fluid is so important.
Synovial fluid is the only way that nutrients can be transported to cartilage and waste can be removed. With less than adequate hyaluronic acid, nutrients cannot move into these cells, and waste cannot be removed from the cells.
How to take magnesium and hyaluronic acid?
The magnesium and hyaluronic acid supplements They come in a capsule to meet the requirements of every athlete or they can simply be combined individually, depending on the comfort of each one.
- Taken with breakfast and the main meal, you could add 300-350 mg of magnesium and 50 g of hyaluronic acid to your body in two or three daily doses.
If you take it regularly, you would be avoiding injuries, strengthening your joints and even your central nervous system, which is key both for post-training recovery and for making your muscle-joint system work while you train hard.
Do you protect your bones before injuring yourself?