Glucosamine + chondroitin
Recovery · Joint matrix substrate
Tier B-
What this is
Long-debated supplement. Cochrane and OARSI both shifted to 'against' or 'conditional' over time, citing weak effect sizes. Bell BMJ 2020 cohort (n=466,039) found 15-21% reduction in CV mortality with regular use — has revived interest. Reasonable choice for knee OA where cost is low and downside is minimal. Emphasize sulfate form and Rotta-Pharma-style standardized products in Europe — quality varies widely.
Mechanism
Endogenous glycosaminoglycans / proteoglycan precursors; oral supplementation of the building blocks for cartilage extracellular matrix; weak anti-inflammatory effects; long-term users show reduced cartilage volume loss in some MRI studies
Dose & route
1500 mg glucosamine sulfate + 1200 mg chondroitin sulfate daily; sulfate forms (not HCl) preferred per OARSI
Citations
- https://www.nejm.org/doi/full/10.1056/NEJMoa052771
- https://pubmed.ncbi.nlm.nih.gov/32467097/
- https://pubmed.ncbi.nlm.nih.gov/29472002/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.