This article lists specific supplements for knee pain and inflammation that have been proven effective by scientific research. Some of these may seem like no-brainers, but their effectiveness isn’t always obvious.
But first, I got a guest post for you. It is from Ben Greenfield. I have been reading his stuff for some time and asked him to send me a blog post. I liked it, and I know you will as well. It talks about inflammation which is a massive issue in recovery from injuries.
Ben Greenfield trains clients for sports performance and fitness goals in Spokane, Washington. Ben is an accomplished athlete and triathlon coach. You can learn more about Ben at Ben Greenfield Fitness.
How To Recover Like Wolverine From X-Men
By Ben Greenfield, MS – Author of The Bulletproof Knee & Run With No Pain
Let’s make a big assumption and assume you know all about Wolverine from X-Men.
You know he possesses animal-keen senses. You know he has retracting bone claws made from space-age metal. He competes like a super-human weapon.
And, perhaps, most importantly, you know he possesses a particular healing factor that allows him to quickly recover from virtually any wound, disease, or toxin.
Now, let’s make another big assumption.
Assume that Olympic swimming phenom Michael Phelps was built just like Wolverine and was able to fix any shoulder injuries instantly. More important than ever, assume that Lance Armstrong, the uber cyclist, could immediately bounce back from any knee or hip injury. Assume that every Kenyan marathoner that ever stepped foot onto the hallowed ground of the Boston Marathon could rapidly eliminate stress fractures, inflammation, and joint degradation. What would professional sports look like? Pretty powerful, huh?
Now assume that you have that same power. Any time your shoulder starts to ache, your hip sockets begin to burn, or that creeping sensation of discomfort begins to spread throughout your knees, you can force a rapid reversal of the injury and heal your body, just like Wolverine from X-Men.
If you think that would be a pretty special power to possess, then keep reading because I’m going to give you some of the most advanced healing methods that are the secrets of professional athletes worldwide. These are the same methods I use in programs such as The Bulletproof Knee and Run With No Pain.
If you find yourself injured or laid up with inflammation, follow this protocol for enhanced connective tissue healing, fast recovery from injury-produced inflammation, and a quick return to training and competition after a strain, sprain, or crash.
Supplements for Knee Pain and Inflammation
I am not a doctor, and this is information not to be taken as medical prescription or advice. Please check with your physician before trying the following supplements, especially if you are currently taking medication or have allergies to any compounds.
1. Glucosamine
~500mg. Best when combined with Chondroitin, ~400mg. Spread it through the day in three separate doses. I recommend a glucosamine/chondroitin product, CapraFlex, by Mt. Capra, which adds in a few other herbal anti-inflammatories.
2. Chondroitin
~ It is also in the CapraFlex.
3. Vitamin C Supplements
~1000+mg per day. You could take this in an “immune system booster” like Airborne, from high fruit and vegetable intake (*ahem*, one apple only contains 8mg, however), or from a multi-vitamin that includes Vitamin C (AKA ascorbic acid).
4. Zinc
~50mg. I get mine from a product called Prostelan, an anti-inflammatory that also includes Rye Pollen Extract. Zinc can often be found in an “immune system booster” type of effervescent powder, like Airborne
5. Vitamin B3 Supplements
~250mg. Also known as Niacinamide. Tuna is one of nature’s richest sources, but you’ll only get about 15mg from one fillet. You’re getting the idea – use a supplement form for convenience rather than mowing down 17 tuna fillets.
6. Selenium
~200mcg. Brazil nuts, fish, and crimini mushrooms are very high in selenium, at about 40-50mcg per serving. You might be able to get away with getting this one from the diet.
7. Chromium Picolinate
~200mcg. Check the label of your multi-vitamin – sometimes, it will be there.
8. Vitamin E Supplements
~400IU. A powerful antioxidant is also known as alpha-tocopherol. As with most fat-soluble vitamins, you’ll want to be careful not to overdose. Sunflower seeds, incidentally, are one of the highest natural sources.
9. A Multi-Vitamin
Choose an alkalinic multi-vitamin that includes greens and superfoods, such as spirulina or chlorella. LivingFuel Supergreens and Enerprime are two examples. Most multi-vitamins will still need added supplemental vitamin D and magnesium.
10. Proteolytic Enzymes
Trypsin, Chymotrypsin, Papain, and Bromelain are the top four, and the latter is highly concentrated in pineapples. An excellent capsular form of these is made by a Wicked Fast company called Recoverease.
11. Cetyl Myristoleate
Traditionally used for arthritis, it would be worth including in your protocol, and you should be able to find it at your local health store. 12-15 grams over 30 days is the recommended protocol for arthritic conditions. Recommend manufacturer’s label for sprains/strains.
12. Carnitine
The recommended source is, once again, the Capraflex mentioned earlier.
13. Evening primrose oil
~500mcg. Excellent anti-inflammatory. The recommended source is a combined fish or flax seed oil that includes primrose, such as EnerEFA.
14. MSM (AKA methylsulfonylmethane)
Good topical treatment for connective tissue repair – one example is Hammer Nutrition’s Tissue Rejuvenator. You can get a 15% discount with code 80244.
15. Pregnenolone
~50mg. Be careful with this one, as it is a hormone precursor but could help you recover faster. Check at your local health food store, and preferably consult with your doc or endocrinologist before using regularly.
16. DHEA
This will help with a testosterone-like healing effect for both males and females. The rye pollen extract in the ProstElan mentioned earlier will help with DHEA levels.
17. Omega 3 fatty acid Supplements
A potent anti-inflammatory that will assist in assimilating many other compounds on this list. Recommended flax seed oil source is the EnerEFA (which also contains primrose oil), and recommended fish oil source would be Carlson’s or Bioletics.
18. Co-Enzyme Q10
~60-100mcg/day. I take Hammer Nutrition’s Race Caps (use 15% referral code 80244).
I know this may seem like a lot to throw at an injury, but imagine – 1 HOUR on the internet or in a grocery store could speed up healing by several weeks (and many of the supplements I recommended above contain several of the compounds listed, which will save you additional time). Most of the accessories can be found at http://www.pacificfit.net/supplements.php.
I’d be willing to give up my daily latte for four to five bucks a day if my body can bounce back like Wolverine. So, try this protocol next time you get injured and want to come back stronger, better, and faster. If you liked this tip, you’d want to check out my free book, “How To Recover Like Wolverine From X-Men.” It goes into even more detail on how to recover quickly, and you can get it by clicking here. In the book, I tell you even more advanced healing methods and insider secrets that the world’s top athletes, physical therapists, physicians, and athletic trainers use to recover at lightning speed, re-build connective tissue and bounce back from nagging aches and pains, without actually injecting space-age metal into bones. – Ben Greenfield
Rick Kaselj, MS
