最好的维生素s for Cartilage Repair

Cartilageis a tough yet flexible connective tissue found in the joints, trachea, ears and nose, among other places. In the joints it covers the ends of bones, providing cushioning and shock absorption and allowing bones to slide over each other during articulation. Cartilage serves both structural and protective functions.

由于各种原因，软骨可能变得损坏或劣化。常见原因包括：

• injury or trauma, such as from a sports injury or accident;
• repetitive use of the joint;
• 影响关节结构的先天性畸形;
• 和hormonal disorders that can affect the development of bones and joints.

骨关节炎是另一个条件的结果在损伤和软骨退化。

不管是什么原因，结果通常是关节痛。在膝关节的情况下，报告UCSF可导致有限的移动性和显著疼痛软骨损伤。如果软骨未修好，那可就惨了进一步的损害，并最终需要膝关节置换手术。

几种类型的程序可以用来修复和再生软骨。在某些情况下，健康细胞会从膝盖被删除，在六到八周一个实验室中生长。在这一点上，新的细胞被植入手术。在另一个过程中，小孔在膝盖骨，其允许出血制成。从新鲜血液骨髓细胞可刺激软骨修复。

这些手术过程未在骨关节炎的情况下使用;treatment此条件涉及抗炎药物，可的松注射，物理治疗，膝关节置换或其它处理。某些营养素也已显示出在治疗和预防骨关节炎的作用，并保持你的健康软骨重要的营养物质。

Read more:9种方式，以帮助避免维生素d缺乏症

大多数人都知道，维生素C是important for the immune system和fighting off colds and other infections. But it also plays a major role in the health of your connective tissue, as it is necessary for the production of collagen. Collagen is a main component of all connective tissues and aids wound healing. According to theU.S. National Library of Medicine，维生素C的主要功能之一是修理和维护骨骼，牙齿和软骨。

Deficiencies in vitamin C are rare, but they can happen. Certain individuals have an increased risk of deficiency, including people with malabsorption disorders, smokers and those exposed to secondhand smoke and people with limited diets, including the elderly and people who follow restrictive food fads.

TheFood and Nutrition Board of the National Academies of Medicine建议女性获得至少75毫克和男性获得每天90毫克的维生素C。孕妇和哺乳期妇女需求增加，并应确保在85个120毫克，分别每天摄入量。建议在吸烟者消耗35毫克以上非吸烟者的建议，根据National Institutes of Health。

维生素C的食物，有利于关节和软骨包括新鲜水果和蔬菜，包括红甜椒，柑橘类水果，西兰花，草莓和甘蓝。谁吃均衡饮食大多数人应该不需要服用保健品。高剂量的维生素C可以潜在地具有负面影响，根据发表在研究骨关节炎和软骨in November 2013, which found a link between high blood levels of vitamin C and the development of whole-knee osteoarthritis.

Vitamin D is crucial for the development and maintenance of healthy bones. Adequate amounts enable proper absorption of calcium, which is necessary to support the structure and function of bones and teeth. It may also play a role in the prevention and treatment of cartilage deterioration, although using vitamin D for joint pain is unlikely to have immediate or verifiable results.

根据一项研究审查的作者发表于骨科运动医学杂志in June 2017, vitamin D levels play a role in the development and progression of osteoarthritis. Their findings show that people with osteoarthritis typically have low levels of the nutrient, while individuals with sufficient blood levels have a lower risk of developing the condition and the associated cartilage degeneration.

The recommended daily intake for vitamin D is 600 international units for all adults.NIH报道说，有维生素d很少的食物来源，这可以使其难以通过饮食本身有更充足的。当暴露于来自太阳的紫外线B你的身体可以从皮肤内的反应合成维生素d。但由于普遍使用防晒油和更少的时间在户外，很多人都没有达到要求。

According to the researchers of the骨科运动医学杂志研究中，人们在美国有超过40％的维生素D.缺乏他们的结论是补充剂可能是一个可行的方法来治疗和预防骨关节炎，虽然需要更多的研究。

您可以增加你的维生素d商店多吃富含脂肪的鱼类，如鲑鱼和金枪鱼，和强化牛奶，果汁和谷物。如果你认为你不能满足您的维生素d的需要，与你的医生你是否需要补充发言。

Read more:Tips For Runners with Osteoarthritis

This fat-soluble vitamin doesn't get much attention, but it could be an important one to watch if you're experiencing cartilage injury or degeneration. Vitamin K is vital for activating a vitamin-K dependent protein called matrix Gla protein that is a component of muscle, bone and cartilage.

There are two types of vitamin K — K1 and K2. Vitamin K1 is the most abundant type found in foods, primarily in leafy green vegetables, and the one most closely correlated to cartilage thickness. In a study published inThe Egyptian Rheumatologist在2016年7月，在膝骨关节炎的患者的维生素K1水平被认为是显著降低相比于对照组。

Males need 120 micrograms of vitamin K daily, and all women, including those who are pregnant and breastfeeding, need 90 micrograms. The risk of vitamin K deficiency is rare in adults who eat a balanced diet, according toNIH。People with malabsorption disorders have a higher risk, as do those who take certain medications that may affect vitamin K metabolism.Vitamin K foods好关节和软骨包括羽衣甘蓝，萝卜青菜，菠菜，羽衣甘蓝，西兰花和大豆。