In addition to these three benefits, when considering glucosamine for joint care, it’s important to be aware of the correct usage, timing, and potential side effects of glucosamine. Alternatively, you might also consider a higher quality joint health supplement like “Undenatured Type II Collagen.”
People often hear that glucosamine is good for joints, especially from the elderly. But what exactly is glucosamine? Does it truly have benefits for treating joint issues?
What is glucosamine?
Glucosamine is a compound derived from glucose by replacing one hydroxyl group with an amino group. It’s one of the most abundant monosaccharides in nature. Glucosamine serves as a fundamental component in cartilage and other connective tissues. It is often extracted from the shells of crustaceans or the cell walls of fungi.
Currently, there are three main types of glucosamine products available in the market:
1. Pharmaceutical: Glucosamine Sulfate
- Most research done
- Lower purity: around 80%
- Lower effective ingredient content: about 62.8%
- High sodium content (excessive sodium intake can lead to complications like hypertension, hyperlipidemia, and diabetes)
💡Older technology
2. Nutritional supplement: Glucosamine Hydrochloride
- Some clinical research reports, but fewer compared to glucosamine sulfate
- Higher purity: 99%
- Higher effective ingredient content: about 83.1%
- Low sodium content
💡Newer technology
3. Nutritional supplement: N-Acetyl Glucosamine
💡Not supported by research to improve joint inflammation
What natural ingredients contain abundant glucosamine?
Natural ingredients like shrimp, crabs, and shellfish shells contain abundant chitosan and chitin, which are large polymer molecules that provide glucosamine. However, because the human digestive system cannot break down and absorb these components directly, it’s difficult to obtain a significant amount of glucosamine from natural foods.
What are the benefits of glucosamine?
1. Treats osteoarthritis
Glucosamine is commonly known for its potential effect on treating osteoarthritis, which is the most recognized benefit. Studies have also suggested that daily supplementation of glucosamine sulfate can stimulate and support the metabolism of joint cartilage in individuals with chronic arthritis. Its main pharmacological action is to promote the synthesis of glycosaminoglycans within the cartilage tissue and also to stimulate the synthesis of interstitial tissue. Additionally, it can increase the production of synovial fluid, thus improving its viscosity[1] [2].
However, recent years have seen a shift in the understanding of glucosamine’s impact on arthritis. Several meta-analyses that have integrated high-quality studies from the past decade have provided different conclusions. Contrary to earlier beliefs, some of these analyses have shown that glucosamine’s effects on knee and hip osteoarthritis are comparable to those of a placebo. Larger-scale network meta-analyses conducted in 2010 indicated that glucosamine did not alleviate arthritis pain or affect joint space narrowing, leading to suggestions that it should not be prescribed for arthritis treatment. Further research has produced varying results, with some studies indicating efficacy while others conclude ineffectiveness[3] [4] [5] [6] [7] [8].
In terms of international clinical practice, due to the lack of conclusive evidence, several countries have removed glucosamine treatment from their clinical guidelines for bone and joint therapy. This includes organizations such as the American Academy of Orthopaedic Surgeons (AAOS), the Agency for Healthcare Research and Quality (AHRQ), the National Institute for Health and Care Excellence (NICE) in the UK, and the Osteoarthritis Research Society International (OARSI), which spans across Europe, the Americas, and Asia.
2. Treats human atopic dermatitis
Cell and animal experiments suggest that glucosamine might serve as an immune-modulating suppressor for treating human atopic dermatitis [9]. Small-scale human clinical studies have found that combining glucosamine with cyclosporine (an oral immunosuppressant drug) can yield better results for treating atopic dermatitis compared to using cyclosporine alone, without causing additional side effects [10].
3. Reduces risk of developing cancer
Epidemiological studies on cancer have shown that individuals who take glucosamine might have a reduced risk of developing colorectal cancer [11][12]. It’s also suggested that glucosamine users could potentially have a lower risk of lung cancer [13]. However, there is currently no clinical research to confirm these findings.
Side effects of glucosamine
Glucosamine is generally considered safe for most healthy adults, but it does have potential side effects, including:
| side effects | |
| skin | Allergic reactions, such as redness, swelling, itching, or rash. |
| belly | Gastrointestinal discomfort, including stomach pain, bloating, gas, constipation, diarrhea, indigestion, nausea, and vomiting. |
Diabetes, liver disease, and kidney disease patients should consult their doctors.
Since the raw materials are often obtained from shellfish shells, individuals with allergies to shrimp, crab, or shellfish should use it with caution.
How to consume glucosamine?
Glucosamine can be taken at a dose of 1500 milligrams once daily, 750 milligrams twice daily, or 500 milligrams three times daily. It’s recommended to take it 15 to 30 minutes before a meal, as absorption is less effective when taken after a meal. It’s also advised to take it consistently for over 3 years when combined with chondroitin. Additionally, you can opt for a hospital-administered intramuscular injection of 400 milligrams of glucosamine sulfate twice a week for a duration of at least 6 weeks[14] [15].
In addition to glucosamine, there are several other joint health supplements you can consider
1. Undenatured Collagen Type II (UC-II):
- This is used to treat degenerative joint conditions like osteoarthritis and rheumatoid arthritis.
- Studies have shown that supplementing with 40 mg of UC-II per day can improve knee joint flexibility and extend pain-free intense exercise duration.
- Reduces joint pain caused by intense physical activity.
- Some studies indicate an overall improvement in WOMAC scores, a commonly used questionnaire to assess osteoarthritis symptoms[16] [17] [18] [19].
Further Reading: What is UC2? Expert explanation of UC2 benefits and side effects (3 times the efficacy of glucosamine!)
2. Hyaluronic Acid (Hyaluronan):
- Found in connective, epithelial, and neural tissues.
- Plays a crucial role in retaining water to maintain tissue lubrication and hydration.
- In joint health, it helps maintain lubrication between bones, reducing friction and discomfort.
- Hyaluronic acid can be taken as a supplement, used in skincare products, or as eye drops and joint injections[20] [21] [22].
Further Reading:7 Benefits and Side Effects of Hyaluronic Acid | Oral Consumption or Topical Application
3. Fish Oil (Omega-3 Fatty Acids):
- Rich in healthy Omega-3 polyunsaturated fatty acids.
- Omega-3 fatty acids have been proven to offer numerous health benefits.
- For degenerative joint conditions, Omega-3s can help reduce inflammation, cartilage degradation, and oxidative stress.
- Fish oil supplements can be beneficial for joint pain and may help in preserving joint structure[23][24][25][26][27].
Further Reading: Should I Take Fish Oil? 13 Important Benefits & Safety of Fish Oil
4. Methyl-sulfonyl-methane (MSM):
- MSM is a sulfur-containing compound found in plants, animals, and humans.
- Research supports its use in treating arthritis, reducing inflammation in the body, and inhibiting cartilage breakdown.
- It possesses strong anti-inflammatory properties and is widely used in alternative medicine to alleviate joint pain, stiffness, and swelling, thereby improving the overall quality of life[28] [29] [30] [31].
Further Reading: The 9 Benefits and Side Effects of MSM (A Must-Read for People with Joint Pain!)
5. Turmeric:
- Curcumin is the primary active compound in turmeric, known for its powerful anti-inflammatory effects.
- By inhibiting inflammatory chemicals, curcumin helps in treating symptoms of bone and joint arthritis.
- Clinical trials have shown that curcumin can alleviate knee pain and enhance the quality of life in arthritis patients[32] [33] [34].
Further Reading: 7 Benefits and Side Effects of Curcumin
Further Reading: 4 Tips to Enhance Curcumin Absorption
6. Vitamin C:
- Also known as ascorbic acid, vitamin C plays a crucial role in maintaining normal bodily functions.
- It serves as a potent antioxidant, combating inflammation and safeguarding essential proteins in bones and joints.
- Vitamin C is essential for cartilage development; its deficiency may lead to reduced cartilage and increased arthritis symptoms[35] [36] [37] .
Further Reading: 6 Health Benefits and Side Effects of Vitamin C
Conclusion
It’s important to focus on maintaining joint health, controlling weight, engaging in regular and moderate exercise, and avoiding activities that put excessive strain on your joints. This way, you can ensure a long and healthy journey ahead.
