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Living with osteoarthritis? Let’s talk about glucosamine and chondroitin
Written byLiz Connor
Reviewed byDr Suzanne Wylie
Wincing when you skip the lift and take the stairs? One Health Hub reader shares the supplement combo that eased her knee pain, plus a doctor explains exactly why it works
Summary
1What products to use
Every orthopaedic surgeon I’ve spoken to has given me the same advice: try not to gain weight, avoid putting too much stress...
2Why Heidi loves glucosamine
One thing I’ve learned about glucosamine is that it’s not a quick fix. But when I’m on top of my products and lifestyle habits...
3Why glucosamine and chondroitin could work
They're often taken together in product form, as they’re believed to work synergistically to support joint health, especially in...
As a nation, we’re no strangers to joint pain. In fact, roughly 10 million people in the UK are thought to be living with osteoarthritis – a chronic condition that causes pain, stiffness and sometimes swelling.1
While it can affect almost any joint, osteoarthritis is most commonly felt in weight-bearing areas like the knees, hips and the small joints of the hands.1 For many, it can turn simple daily tasks into a difficult challenge.
Though there’s currently no cure, people living with osteoarthritis often find relief through a mix of treatments, lifestyle tweaks and targeted products.
Take personal trainer and contortionist Heidi Pasch, for example, who faced a life-changing diagnosis as a young adult. Here, she opens up about how a combo of glucosamine and chondroitin has helped her stay active, strong and doing what she loves for longer…
What products I use for joint pain
When I was 19, I was diagnosed with osteoarthritis, which isn’t something you expect to hear at that age. At the time, I was studying ballet at UC Santa Barbara and living a pretty active life, but that all changed after a run of major knee problems.
While training hard as a dancer, I went through six knee surgeries, including an ACL reconstruction that got infected. I spent two months in the ICU, where the infection caused necrosis in the bone, which eventually led to full-blown degeneration and osteoarthritis. It was one of those one-in-a-million complications that completely turns your world upside down.
Since then, every orthopaedic surgeon I’ve spoken to has given me the same advice: try not to gain weight, avoid putting too much stress on the knee and take glucosamine and chondroitin to help protect whatever joint health I have left.
At first, I wasn’t very consistent with taking the products, but carrying an extra 50 pounds during my first pregnancy really brought the knee pain roaring back.
Now, glucosamine and chondroitin are a non-negotiable part of my morning routine, and I take three tablets with breakfast every day, no question. While glucosamine is often mixed with other ingredients, the combo that includes chondroitin is what really makes a difference for me, so that’s the one I tend to stick with.
Why I love glucosamine
One thing I’ve learned about glucosamine is that it’s not a quick fix. If you have osteoarthritis, you don’t take it and wake up the next day feeling like a new person.
But what do you notice? A very big difference once you stop taking it. For me, the signs show up quickly, usually within a few weeks. I’ll step out of the car and feel a sharp twist in my knee, or I’ll struggle to walk downhill. Small movements can suddenly feel really painful.
But when I’m on top of my products and lifestyle habits, there’s nothing I want to do that I can’t. I can run around with my daughter, ride bikes, play on the floor and get back up without an issue. Don’t get me wrong, I’m not doing backflips or ballet again, but I’m strong, mobile and able to live an active life. So much so that I’m now splitting my time as a trained contortionist and a personal trainer.
What I like most about these products is that I don't feel like a victim of arthritis; I feel empowered and strong in whatever activity I’m doing.
How else I support my joints
I stay pretty active and do a lot of strength and stability work. I’m mindful that with osteoarthritis, I can’t pound the pavement with long-distance runs anymore, but I can build muscle around the joint to offer support where cushioning is missing. Mat Pilates is a favourite for that.
I also take hyaluronic acid for my knee and I focus on maintaining a healthy body composition to avoid extra strain. When it comes to joint pain, it takes a holistic, all-round approach to manage the stiffness and stay on top of the symptoms.
Why glucosamine and chondroitin could work
“Glucosamine and chondroitin2 are compounds that are naturally found in the cartilage that cushions your joints,” explains Dr Suzanne Wylie, GP and medical adviser for IQdoctor.
“They're often taken together in product form, as they’re believed to work synergistically to support joint health, especially in people with osteoarthritis.
“Glucosamine contributes to the production of glycosaminoglycans,2 which help build and repair cartilage,” she explains. “While chondroitin2 helps cartilage retain water and may inhibit enzymes that break it down, which could reduce inflammation and improve joint function over time.”
While some studies suggest this product duo might ease pain and boost mobility in people with mild to moderate osteoarthritis, Dr Wylie stresses that evidence3 remains mixed, so it’s hard to say definitively how well they work.
That said, she notes they’re generally safe for most people to take, but there are a few caveats to know.
“If you have a shellfish allergy, double-check the label, as some glucosamine is derived from shellfish,” she advises.4 “And if you’re taking blood thinners like warfarin, or you have diabetes, it’s important to speak with your GP before starting, as there may be interactions.”
Ultimately, when it comes to glucosamine and chondroitin, Dr Wylie affirms they’re low-risk options worth exploring, but should always form a part of a broader plan for managing joint pain and you should always discuss these options with your GP.
“Make sure to pair them with exercise, a good weight management plan and schedule regular check-ins with your doctor to monitor any changes,” she adds.
The final say
Staying active with low-impact exercise, maintaining a healthy weight and eating an anti-inflammatory diet are all key pillars of a well-rounded arthritis pain management plan, with joint support products slotting in as an extra handy piece in the puzzle. Take a look at how to care for inflamed and stiff joints next.
As Dr Wylie suggests, it’s always worth chatting with your GP about your joint pain, as they can help you build a plan that’s tailored to your needs and symptoms.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Osteoarthritis [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/osteoarthritis/
2. National Center for Complementary and Integrative Health. Glucosamine and Chondroitin for Osteoarthritis [Internet]. NCCIH. 2023. Available from: https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis-what-you-need-to-know
3. Dewan Md. Sumsuzzman, Khan ZA, Jung JH, Hong Y, Yang WJ, Park K, et al. Comparative Efficacy of Glucosamine-Based Combination Therapies in Alleviating Knee Osteoarthritis Pain: A Systematic Review and Network Meta-Analysis. Journal of Clinical Medicine [Internet]. 2024 Dec 6;13(23):7444–4. Available from: https://www.mdpi.com/2077-0383/13/23/7444
4. Glucosamine - an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/glucosamine
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