Minerals, vitamins & superfoods for gums: how Zn, Cu, Mn, etc. keep MMP under control.

Gum Disease

Essential minerals for the health of the skeleton and gums through the lens of MMP.

1. Zinc

Role in the skeleton: Contributes to the formation of bone tissue, stimulating the activity of osteoblasts and collagen production. Effect on MMPs: Modulates the activity of MMPs, particularly MMP-8 and MMP-9. Sources: Oysters, meat, pumpkin seeds, cacao products - Recommended amount: 8-11 mg per day for adults

2. Copper

Role: Important for enzymes that strengthen bone and connective tissue - Effect of deficiency: Copper deficiency can increase MMP activity and decrease bone density - Sources: Liver, nuts, seeds, dark chocolate - Recommended amount: 0.9-1.3 mg per day

3. Manganese

Role: Necessary for the formation of the bone tissue matrix, a component of antioxidant enzymes - Effect on MMPs: Manganese is a co-factor for superoxide dismutase, which reduces oxidative stress and excessive activation of MMPs - Sources: Whole grains, nuts, leafy vegetables - Recommended amount: 1.8-2.3 mg per day

4. Boron

Role: Helps to optimize vitamin D metabolism and anti-inflammatory effects - Effect: Reduces the expression of inflammatory markers, including MMPs - Sources: Fruits, vegetables, nuts (especially almonds) - Recommended amount: 1-3 mg per day

5. Silica

Role: Important for collagen formation and mineralization - Effect on bones: Improves bone elasticity and strength - Sources: Whole grains, rice bran, root vegetables - Recommended amount: 20-30 mg per day

Vitamins for Bone Health

1. Vitamin K2 - Role: Activates the osteocalcin protein, which helps calcium deposit into bones - Effect: Maintains calcium in bones and helps prevent soft tissue calcification - Sources: Fermented foods (cheese), egg yolks, liver products - Recommended amount: 100-200 μg per day

2. Vitamin C - Role: Necessary for collagen synthesis, strong antioxidant - Effect on MMPs: Regulates the activity of MMPs, especially MMP-2 and MMP-9 - Sources: Citrus fruits, bell peppers, strawberries, kiwi - Recommended amount: 75-90 mg per day (minimum); for optimal effect 500-1000 mg. Not more than 200-250 mg at once.

3. B-complex vitamins - Role: B6, B12 and folic acid regulate homocysteine levels, which affect bone health - Effect: High homocysteine levels increase MMP activity and bone resorption - Sources: Meat, fish, eggs, dairy products, legumes - Recommended amount: B12: 2.4 μg; B6: 1.3-1.7 mg; Folic acid: 400 μg per day.

Enzymes and Enzyme Preparations

1. Bromelain (from pineapple) - Effect: Anti-inflammatory, reduces swelling, modulates immune response - Effect on MMPs: Reduces the expression of MMP-9 in inflammatory conditions - Usage: As a supplement to accelerate postoperative healing, in the treatment of periodontitis - Recommended amount: 500-1000 mg per day (divided into 2-3 doses)

2. Serrapeptase - Effect: Proteolytic enzyme, dissolves dead tissue, reduces inflammation - Usage: As an adjunct treatment for periodontitis, peri-implantitis - Recommended amount: 10-30 mg (in serrapeptase units) per day

3. Papain (from papaya) - Effect: Proteolytic enzyme, anti-inflammatory effect - Usage: Part of enzyme preparations, helps to reduce gum inflammation - Recommended amount: 50-150 mg per day as part of an enzyme mix.

Plant-Derived Substances for Bone Health

1. Effect of Cranberries and Similar Berries

Cranberries and similar berries such as blueberries, lingonberries, and blackberries are rich in health-promoting compounds:

Cranberry (Lingonberry) benefits: - Proanthocyanidins (PAC): Reduce inflammation and MMP activity - Antioxidants: Protect tissues from oxidative stress - Antimicrobial effect: Reduce the number of pathogenic bacteria in the oral cavity

Other beneficial berries: Blueberries. Contain anthocyanins, which reduce inflammation and oxidative stress Arooniads. Especially high in antioxidants, reduce MMP activity Blackberries. Contain tannins that have strong anti-inflammatory effects

Usage recommendations: - Fresh/frozen berry: 1/2 cup per day - Extracts: According to manufacturer recommendations, usually 300-600 mg per day - For juices: Prefer low-sugar or sugar-free options

2. Green Tea and Turmeric

Green Tea: - Catechins (especially EGCG): Directly inhibit MMP activity - Anti-inflammatory effect: Reduces the production of inflammatory cytokines - Usage: 2-3 cups of green tea per day or 300-500 mg EGCG as a supplement

Curcumin: - Effect: Strong anti-inflammatory effect, inhibits the NF-κB signaling pathway - Effect on MMPs: Reduces the expression of MMP-8, MMP-9, and MMP-13 - Usage: 500-1000 mg per day with piperine (black pepper extract) to improve absorption

3. Grape Seed Extract - Proanthocyanidins (OPC): Strong antioxidants, restore collagen structure - Effect: Inhibits MMP activity, promotes TIMP production - Usage: 100-300 mg of standardized extract per day

Fatty Acids and Oils

1. Fish Oil (EPA and DHA) - Effect: Anti-inflammatory, reduces bone resorption - Effect on MMPs: Reduces MMP-8 and MMP-9 activity - Usage: 1000-2000 mg EPA+DHA per day

2. Liposomal Curcumin - Benefits: Better absorption compared to regular curcumin - Usage: 250-500 mg per day

3. MCT Oil (medium-chain fatty acids) - Effect: Enhances the absorption of other nutrients, especially fat-soluble vitamins (A, D, E, K) - Usage: 1-2 tablespoons per day with food

Bacteria and Probiotics

1. Specific Probiotic Strains - Lactobacillus reuteri: Reduces gum inflammation and MMP activity - Bifidobacterium strains: Improve immune response, reduce inflammation - Usage: 1-10 billion CFU per day, depending on the strain

2. Kombucha and Fermented Foods - Effect: Contain live probiotics and organic acids - Usage: Small amounts (100-200 ml) regularly

Daily and Need-Based Combination

Daily basic support: - Multimineral-multivitamin complex (contains Zn, Mg, D, K2, B-complex) - 1/2 cup of berries (blueberries, cranberries, aroonias) or a mix of them - 1-2 cups of green tea - Adequate protein intake (0.8-1g/kg body weight)

During periods of elevated MMP activity: - Add to the above basic support: - Omega-3 fatty acids (2g EPA+DHA) - Curcumin (500-1000 mg) with piperine - Proteolytic enzymes (bromelain, serrapeptase) on an empty stomach - Vitamin C (1000-2000 mg divided throughout the day)

During the healing period (post-surgery): - The above basic support plus: - Higher protein intake (1.2-1.5g/kg) - Collagen peptides (10-15g) - Zinc (15-25 mg) - Bromelain (500-1000 mg)

Summary and Recommendations

Maintaining optimal health of the skeleton and gums while preventing inflammation requires a comprehensive approach that includes various nutrients and compounds:

1. Basic nutrients: Calcium, magnesium, vitamin D, vitamin K2, zinc 2. Antioxidants: Vitamin C, cranberries and other berries, green tea, curcumin 3. Anti-inflammatory compounds: Omega-3 fatty acids, proteolytic enzymes 4. Microbiome supporters: Probiotics, fermented foods

For optimal results, it is recommended to combine various nutrients and approaches, adjusting them according to individual needs and existing health conditions.​​​​​​​​​​​​​​​​

Come and get tested for MMP, vitamin D, fatty acids, and microbiome, and let’s find the cause and develop an optimal plan.