Glucosamine and chondroitin – the key to healthy joints

Glucosamine is an amino sugar and a natural component of our body. The substance plays an important role in the health of our joints and cartilage. But not only that.

Would you like to learn more? This article will give you a comprehensive overview of glucosamine and its effects and show you how you can benefit from this versatile dietary supplement and others like chondroitin.

What is glucosamine and what is it good for?

Just like chondroitin, glucosamine is essential for the formation and repair of cartilage tissue. It stimulates the production of proteoglycans, which give cartilage its shock-absorbing properties. In addition, glucosamine promotes the production of hyaluronic acid, an important component of synovial fluid, which lubricates the joints.

In addition to its structural function, glucosamine also has anti-inflammatory properties. It can help to reduce inflammation in the joints, which is particularly important for people with osteoarthritis [1].

Do you have to take glucosamine externally?

Whether you should take glucosamine as a supplement depends on various factors:

The human body produces glucosamine itself. It is a natural component of connective tissue, cartilage and synovial fluid.
With increasing age, the body's own production of glucosamine can decrease. This can lead to an increased need, especially in older people.
Certain groups of people may have an increased need for glucosamine. These include, for example, people with chronic back and knee pain, athletes and people with joint diseases such as osteoarthritis.
It is difficult to reach the recommended daily dose of about 1,500 mg of glucosamine through diet alone.
Due to the difficulty of getting enough glucosamine from food, taking a dietary supplement may be useful.

The decision as to whether an external supply of glucosamine is necessary should be made on an individual basis. Factors such as age, state of health and physical activity play a role in the decision. In general, it is advisable to consult a doctor before starting a glucosamine supplementation, especially if you already have health problems or are taking other medications.

How is glucosamine taken?

Glucosamine, like proline, is often taken as a dietary supplement in the form of capsules or tablets. The recommended daily dose is usually around 1500 mg, which it is advisable to divide into two to three intakes throughout the day.

Glucosamine is available in different forms:

Capsule
Tablet
Powder
Liquid preparation

The choice of form of intake is often a matter of personal preference. Glucosamine is usually obtained from the shells of crustaceans. However, there is also synthetically produced glucosamine, as well as variants produced by the fermentation of vegetables. These alternatives are particularly suitable for vegetarians and people with shellfish allergies. When buying, it is important to choose high quality.

How long does it take for glucosamine to work?

The question of how long it takes for glucosamine to take effect is frequently asked. Unfortunately, the answer is not clear-cut, as the time it takes for it to work can vary from person to person. In general, it is recommended that you take glucosamine for at least two to three months before you can expect to see a noticeable effect. For some people, it may take even longer for significant improvements to show. It is important to be patient and to continue taking it consistently, even if you don't see immediate results.

The total exposure time can depend on various factors, such as:

Age
General state of health
Severity of joint problems
Dosage of glucosamine
Combination with other nutritional supplements

Other substances often combined with glucosamine

Glucosamine is often offered in combination with other substances to enhance the effect. These include:

Chondroitin is another important component of cartilage and is often taken together with glucosamine. The combination of chondroitin or chondroitin sulfate with glucosamine or glucosamine sulfate is said to be particularly effective for joint health and bones. [5]
Vitamin C plays an important role in the normal formation of collagen, which is important for the function of cartilage and bone. A combination of glucosamine with vitamin C could therefore have synergistic effects. [6]
MSM (methylsulfonylmethane) is a sulfur-containing compound that is often included in joint supplements. It is thought to have anti-inflammatory properties and is therefore often combined with glucosamine. [7]
Vitamin E is an antioxidant. It contributes to the protection of cells from oxidative stress.
Manganese plays a role in the normal formation of connective tissue.

If you are considering taking glucosamine plus an additional supplement or combination, you should consult your doctor beforehand. He can determine exactly whether and which supplements are right for you and whether you are suffering from a vitamin deficiency, for example.

Can taking glucosamine have side effects?

As with all dietary supplements, side effects may occur when taking glucosamine. Although most people tolerate glucosamine without problems, some users report mild discomfort.

The most common side effects include gastrointestinal complaints, which may manifest as nausea, bloating or diarrhea. These symptoms are usually mild and temporary. Some people also complain of headaches after taking glucosamine. In rare cases, skin rashes may also occur, possibly indicating an allergic reaction [2].

It is always recommended to consult a doctor and request further information before taking glucosamine, especially if you have pre-existing conditions or take medication regularly. If any adverse effects occur, it is recommended to stop taking it immediately and seek medical advice.

What precautions should be taken when taking glucosamine?

When taking glucosamine, there are some important precautions to minimize potential risks and ensure safety of use. These precautions apply particularly to the following groups of people and health conditions:

People with allergies to shellfish should take particular care. Since glucosamine is often obtained from the shells of crustaceans such as crabs, lobsters or shrimp, people with allergies are at increased risk of allergic reactions. In such cases, it is advisable to choose alternative sources of glucosamine or to avoid plant-based alternatives altogether.
Diabetics should also be careful when taking glucosamine. Studies have shown that glucosamine can affect blood sugar levels. It is therefore important for people with diabetes to monitor their blood sugar levels closely while taking glucosamine and to consult their doctor if necessary [3].
Another group that should be careful are patients taking coumarin anticoagulants such as warfarin or Marcumar. Glucosamine can increase the anticoagulant effect of these drugs, which can lead to an increased risk of bleeding. In such cases, close coordination with the treating physician is essential in order to adjust the dosage of the anticoagulants if necessary and to carry out regular checks of the blood clotting values.

Glucosamine for osteoarthritis

Osteoarthritis is one of the most common joint diseases. It is characterized by a progressive breakdown of the joint cartilage. Glucosamine is often used as a supportive treatment method, which can be effective on several levels. This amino sugar plays an important role in the health of our joints by promoting cartilage formation and inhibiting cartilage breakdown.

One of the main effects of glucosamine in moderate osteoarthritis is to promote cartilage regeneration. It stimulates the formation of synovial fluid, which improves the lubrication of the cartilage and thus helps to keep the joints healthy and ensures normal cartilage function. In addition, glucosamine has an anti-inflammatory effect that helps to reduce painful inflammatory processes in the joint.

The improvement of joint lubrication through glucosamine and chondroitin should not be ignored either. Glucosamine ensures increased elasticity of the synovial fluid and contributes to unrestricted and pain-free movement. Studies have shown that glucosamine can improve the quality of life of osteoarthritis patients by relieving pain and increasing the functionality of the affected joints [4].

Find out more about the right nutrition for osteoarthritis here.

Glucosamine for athletes

Glucosamine is not only of potential importance for people with joint complaints, but also attracts the interest of many athletes. In particular, high doses of glucosamine could have a valuable preventive effect for athletes who subject their joints to heavy strain through regular intensive sporting activity.

The preventive effect of glucosamine in athletes is based on several mechanisms. First of all, it supports the regeneration of cartilage, which is particularly important because intensive sporting activity can place a heavy load on joint structures. In addition, glucosamine helps to improve joint lubrication, which makes movement smoother and protects the joints from excessive wear and tear [5]. Another important aspect is the anti-inflammatory effect of glucosamine, which can help to reduce training-related inflammatory processes in the joints.

Can glucosamine enhance performance?

The question of whether glucosamine can directly enhance performance has not been scientifically clarified. The available studies do not provide clear evidence of an immediate performance-enhancing effect. Nevertheless, many athletes report positive experiences with glucosamine. They describe improved mobility and reduced joint pain after intensive training. These subjective experiences could indirectly lead to improved performance, as they enable athletes to train more intensely and more frequently.

Glucosamine in the diet

Although glucosamine is mainly known as a dietary supplement, it also occurs in some foods.

Glucosamine is found in small amounts in the following foods:

Crustaceans (e.g. crabs, shrimps)
Bone broth
Oysters

However, the amounts in these foods are usually very small. They do not contribute to achieving a therapeutic effect.

Enriching food with glucosamine

Some manufacturers have started to add glucosamine to foods, such as special breakfast cereals and drinks. However, the effectiveness of these enriched products has not yet been sufficiently researched.

Glucosamine for different age groups

The needs and uses of glucosamine can vary depending on the age group.

Glucosamine for senior citizens

With increasing age, the body's own production of glucosamine decreases. At the same time, the risk of joint problems such as osteoarthritis increases. For many seniors, glucosamine supplementation can therefore be particularly useful.

Glucosamine for adults

Younger adults, especially those with high levels of physical activity or the first signs of joint problems, can also benefit from glucosamine.

Glucosamine for children and adolescents

The use of glucosamine in children and adolescents has not been as thoroughly researched. As a rule, supplementation in this age group is only carried out on medical recommendation.

Glucosamine has many good properties.

Glucosamine is an important substance with promising properties for joint health. While many people report positive effects, the scientific evidence is not yet conclusive. As a dietary supplement, glucosamine can be a useful support for joint function, especially for people with osteoarthritis or high joint stress.

Sources:

[1] https://www.burgerstein-foundation.ch/de-DE/wissen/naehrstofflexikon/glucosamin
[2] https://pubmed.ncbi.nlm.nih.gov/15621331/
[3] https://pubmed.ncbi.nlm.nih.gov/31988063/
[4] https://pubmed.ncbi.nlm.nih.gov/35024906/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC3150191/
[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC4833003/
[7] https://pmc.ncbi.nlm.nih.gov/articles/PMC5372953/