You realize as you rise from your computer chair that your knees are stiff. When you rise from bed in the morning, your lower back appears to say, “Hey, not so fast!” And the incidence seems to increase with age. What’s up? Age-related joint soreness may be widespread, impacting millions of Americans each year, but that doesn’t mean you have to accept it!
There is, thankfully, something you can do to prevent the stiffness and discomfort that commonly accompany aging. Glucosamine sulfate and chondroitin sulfate are two of the most effective joint health supplements for enhancing comfort and range of motion.
In this post, we will discuss glucosamine sulfate and chondroitin sulfate in further detail, as well as how they interact in dietary supplements.
Define glucosamine.
Glucosamine is an essential component of cartilage, which acts as a cushion between your bones. To maintain healthy cartilage, an adequate amount of glucosamine is required. This is why it is commonly used as a supplement. D-glucosamine is the active form of glucosamine.
Glucosamine supplements are available in several forms, such as glucosamine hydrochloride (which has not been researched extensively) and N-acetyl glucosamine. Glucosamine sulfate is the preferred supplement form, and it works well with chondroitin in this form. (Note: This article will focus on glucosamine sulfate, but glucosamine hydrochloride and N-acetyl glucosamine have similar effects on the body.)
What exactly is chondroitin?
Chondroitin, and specifically chondroitin sulfate (which is a common supplement form of chondroitin, just as glucosamine sulfate is a popular supplement form of glucosamine), is an additional vital building component for healthy cartilage and other connective tissue. Chondroitin maintains healthy cartilage by absorbing fluid into the tissue.
In addition to helping the body generate new cartilage, chondroitin can also prevent the enzymes that degrade cartilage. This is particularly crucial as we age. Even studies suggest that chondroitin may promote bone comfort in patients with age-related cartilage loss.
How do glucosamine and chondroitin function?
Both glucosamine sulfate and chondroitin sulfate promote healthy joints. They are distinct substances that are frequently taken in combination as dietary supplements. Both glucosamine sulfate and chondroitin sulfate protect chondrocytes, the cells responsible for cartilage development. Therefore, glucosamine and chondroitin supplements maintain the cartilage that cushions your bones and joints. This, in turn, alleviates joint pain.
What effect do glucosamine and chondroitin have on the body?
Supplements containing glucosamine and chondroitin sulfate provide numerous health benefits. They are frequently used to promote joint and cartilage health. They can preserve cartilage structure and alleviate joint pain. Chondroitin sulfate can also support a healthy inflammatory response.
A 2018 meta-analysis of three research discovered that the combination of glucosamine and chondroitin significantly reduced pain. According to a different study, glucosamine inhibited joint stiffness and chondroitin alleviated joint soreness when taken independently.
Who should supplement with glucosamine and chondroitin?
If you experience joint discomfort, glucosamine/chondroitin dietary supplements can be a good choice for you. Similarly, taking glucosamine or chondroitin separately or together might be a wise supplement to a healthy lifestyle and diet if you want to protect your joint health as you age.
Glucosamine with MSM in comparison to glucosamine/chondroitin
In addition to glucosamine/chondroitin supplements, glucosamine coupled with methylsulfonylmethane (MSM), a typical chemical for joint health, is also available. MSM is renowned for supporting joint mobility and function, as well as comfort of both the joints and muscles.
So, when picking a joint supplement, how does glucosamine with MSM compare to glucosamine with chondroitin? Well, it will depend in part on what you are seeking. People commonly take MSM to make exercise more comfortable, whereas glucosamine and chondroitin are more for daily joint support. And there’s no reason you can’t take all three together!
Is glucosamine/chondroitin safe?
Yes, science informs us that glucosamine and chondroitin is safe to take long-term with no serious negative effects. The observed safe level (OSL) supports glucosamine sulfate dosages of up to 2,000 mg per day and chondroitin sulfate dosages of up to 1,500 mg per day. These figures represent the greatest doses evaluated in clinical trials with humans.
Indeed, the scientific community has compared test groups to placebo groups and discovered promising findings. A meta-analysis of eight placebo-controlled clinical trials with a total of 3,793 individuals indicated no significant difference in safety between those taking glucosamine and chondroitin and those receiving a placebo.
In big, well-conducted studies of people using one supplement alone or both for up to three years, there were no major negative effects, according to research.
What dosage of glucosamine and chondroitin should be taken daily?
Unless your healthcare professional instructs you otherwise, the best course of action (with glucosamine and chondroitin sulfate or any other supplement) is to follow the recommendations on the label.
When should glucosamine and chondroitin sulfate be taken?
There is no precise optimal moment. Nevertheless, you should take chondroitin:
- daily about the same time
- With food or snacks
How long should glucosamine and chondroitin be taken?
Glucosamine and chondroitin can be used for years, making them an excellent choice for those seeking to protect their cartilage. In one study, participants who took glucosamine and chondroitin for six years experienced cartilage health preservation.
As previously stated, glucosamine/chondroitin is safe for long-term use with no negative side effects. In a meta-analysis conducted in 2022, research spanning six to twenty-four months revealed no safety issues or serious side effects. Chondroitin has been administered in doses of up to 2,000 mg per day for up to six years. Multiple controlled trials have employed glucosamine supplements at doses ranging from 1,000 to 1,500 mg daily for four weeks to three years.
How to choose high-quality glucosamine/chondroitin
Purchasing chondroitin, glucosamine, or a combination of the two should be the same as purchasing any other vitamin or supplement. You should seek out businesses that prioritize transparency, properly source their components, and base their dosages on scientific data. Certification by a third party is also necessary. In addition, a manufacturer of dietary supplements must be able to offer a Certificate of Analysis for each product it makes.
Who should not take glucosamine and chondroitin supplements?
Glucosamine and chondroitin are generally safe and well-tolerated, with no significant adverse effects. However, you should consult your physician if:
- You are at least 60 years old and receiving treatment for eye issues.
- Blood pressure measurements are being taken
- You are insulin sensitive.
- You are pregnant or nursing a child
What other joint supplements may I take?
Glucosamine and chondroitin are not the sole means of promoting joint comfort. Consider these alternate choices:
Collagen is the most prevalent protein in the human body and plays a significant function in the bones, muscles, and tendons. Another alternative is a supplement containing hyaluronic acid, which helps the lubrication of your joints (and skin, which is why you may already be familiar with this component from your anti-aging skin care regimen) to make movement more comfortable. Due to the fatty acids in krill oil, it is an effective dietary supplement for promoting a comfortable range of motion.