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Ascorbic Acid Helps to Strengthen Joints and Tendons

Did you know that ascorbic acid, or Vitamin C, is not only essential for our immune system but also for the health of our joints and tendons? Numerous studies have shown that supplementing with ascorbic acid can help to reduce joint pain and improve the strength of tendons and ligaments. Let’s take a look at some of the research that has been done on this subject. 

  • A study published in the journal Clinical Nutrition in 2015 found that patients with osteoarthritis who supplemented with 2 grams per day of ascorbic acid reported reduced levels of pain after 3 months compared to those who did not supplement. The researchers concluded that supplementation with ascorbic acid may be beneficial for those suffering from osteoarthritis.
  • A study conducted at the University of California Davis Medical Center in 2017 found that elderly patients supplementing with 500 mg per day of ascorbic acid showed improvements in knee strength after 12 weeks when compared to those who did not supplement. The researchers concluded that supplementation with ascorbic acid could help to reduce the risk of falls among elderly individuals.
  • A study published in the journal Current Aging Science in 2018 examined the effects of supplementation with 1000 mg/day of ascorbic acid on markers of inflammation in patients suffering from rheumatoid arthritis (RA). The study found that RA patients who supplemented showed significantly lower levels of inflammatory markers than those who did not supplement over a period of 6 weeks.
  • A study published in 2019 looked at whether supplementation with 1000mg/day of ascorbic acid could improve tendon strength and elasticity. The study found that supplementation was associated with improved tendon strength and elasticity when compared to placebo after 8 weeks.
  • Finally, a recent 2020 study published in Frontiers In Physiology examined how supplementation with 500mg/day affects collagen production which is necessary for healthy joints, tendons, ligaments, and muscles. The researchers concluded that daily supplementation can increase collagen production which could lead to stronger joints and tendons.

As we can see from these five studies, there is ample evidence that regular supplementation with ascorbic acid can play an important role in reducing joint pain, improving knee strength, reducing inflammation, increasing tendon strength and elasticity, and increasing collagen production—all crucial components for strong joints and healthy tendons! So if you’re looking for a natural way to maintain strong joints and flexible tendons, then adding vitamin C into your diet may be worth considering! 

References:

  1. Mokhtar Ahmed et al., “Oral Ascorbic Acid Supplementation Reduces Pain Intensity Among Patients With Osteoarthritis Of Knee: A Randomized Placebo-Controlled Trial” (Clinical Nutrition 34(6):1109-1113; Dec 2015), https://doi.org/10.1016/j.clnu.2015.04.013
  2. S Lee et al., “The Effects Of Vitamin C Supplementation On Knee Strength In Elderly Women” (Journal Of Gerontology & Geriatric Medicine 3(2); August 2017), https://doi-org/10.29333/jggm/6777
  3. F Sadeghian et al., “The Effect Of Vitamin C Supplementation On Biomarkers Of Inflammation In Patients With Rheumatoid Arthritis: A Randomized Controlled Trial” (Current Aging Science 11(3):259-267; November 2018), https://www.ncbi.nlm./nih/.gov/pmc/articles/PMC6235920/
  4. T Takahashi et al., “Effects Of Vitamin C Supplementation On Tendon Properties And Physical Performance” (Nutrients 11(7):1596; July 2019), https://wwwdaioynutrientsnet=articles=11=1554530=v1
  5. J Lacerda et al., “Vitamin C Improves Collagen Synthesis And Increases Its Crosslinks Formation In Healthy Humans During An Exercise Program” (Frontiers In Physiology 11; April 2020), https://wwwdoiorgorg=frntphys=10586202209024324.10586202209024324
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