Glucosamine
The classic joint supplement. Glucosamine is a natural compound found in cartilage. It's a building block for proteoglycans that cushion joints. Research is mixed, but many people report benefit. Often combined with chondroitin and MSM.
Forms of Glucosamine
Glucosamine Sulfate
Most studied form. Sulfate may provide additional benefit. European preference.
Glucosamine HCl
Hydrochloride form. Higher concentration. US preference. Less research.
N-Acetyl Glucosamine
Different form. May help gut lining. Less studied for joints.
How Glucosamine Works
Proteoglycan Synthesis
Building block for cartilage matrix. Proteoglycans trap water, provide cushioning.
Hyaluronic Acid
Precursor for HA production. HA lubricates joints. Synovial fluid component.
Anti-Inflammatory
May reduce inflammatory markers. NF-kB modulation. Secondary benefit.
Chondrocyte Support
May help cartilage cells function. Protection from breakdown.
How to Use Glucosamine
Dosage
1500mg daily, usually split into 500mg 3x/day. Can take all at once.
With Chondroitin
Often combined. 1200mg chondroitin. May enhance effect. Popular combo.
Add MSM
Methylsulfonylmethane. Sulfur source. Often in joint formulas. 1-3g.
Patience Required
Takes 8-12 weeks to notice benefit. Not a quick fix. Consistent use needed.
Shellfish Allergy
Most derived from shellfish. Vegan options exist. Check source if allergic.
Blood Sugar Note
Early concerns about blood sugar largely unfounded. Monitor if diabetic.