Discover how glucosamine supplements can help keep your joints healthy, support movement and help you stay active with help from a nutritionist – no matter your lifestyle or fitness level
Our top picks
With vitamin C
Holland & Barrett
Holland & Barrett Glucosamine Sulphate 1000mg 120 Tablets
Buy 1 Get 1 Free
£19.99
Vegan formula
Holland & Barrett
Holland & Barrett Max Strength Vegan Glucosamine HCI 1400mg 60 Tablets
Buy 1 Get 1 Free
£15.69
Aroma-active essential oils
Vitabiotics
Vitabiotics Jointace Patch 8 Patches
£8.28
RRP £10.35
Pushing your limits in training? Wanting to stay consistent with your routine? Or simply looking to support an active lifestyle? You might want to try glucosamine – and our Registered Associate Nutritionist (AfN), Millicent Chapman, is here to help you understand why. By topping up your intake, you’re giving your body extra support where it matters most, especially if your routine includes regular exercise, long walks or simply a busy, on-the-go lifestyle.
What is glucosamine?
Glucosamine naturally occurs in the body and is involved in the formation of structures that support the joints, mainly cartilage and compounds in joint fluid, the fluid that helps joints move smoothly. “Glucosamine is often combined with chondroitin, which is a structural component of cartilage within the joint. Chondroitin contributes to cartilage elasticity and helps it retain water,” says Millie.1,2 While your body produces glucosamine, levels can change over time, which is where a daily supplement can help support your routine, whether you’re heading to the gym, getting your steps in or simply keeping up with a busy day.
“Glucosamine is also found in fungal cell walls and in substances called chitin and chitosan, which are natural polysaccharides found in the shells of crustaceans such as crab and shrimp. Glucosamine supplements are often sourced from shellfish, but vegan sources include fungi,” says Millie.3,4 “Glucosamine helps your body make glycosaminoglycans, while chondroitin is one of these natural substances already found in cartilage. Together, they're part of larger structures called proteoglycans, which help cartilage hold onto water, keeping it flexible and cushioned.”5,6
Our top glucosamine supplements
Blending glucosamine sulphate with added vitamin C, this formula supports the natural processes that help keep your joints working normally, so you can focus on doing more of what you enjoy. What makes this supplement stand out is the addition of vitamin C, which contributes to normal collagen formation.7 Collagen plays a key role in normal cartilage function, helping your joints cope with the demands of everyday movement – together, these ingredients work in harmony. Whether you’re getting back into a fitness routine, keeping up with a packed schedule or just want to feel confident in your movement day to day, this high-strength formula is a simple, supportive addition to your routine.
This all-in-one formula brings together a carefully selected blend of nutrients that work in harmony, specifically turmeric to support joint function, flexibility and everyday comfort. “At its core are glucosamine, chondroitin and MSM, compounds that naturally occur in the body and play an important role in maintaining the structure of joints,” says Millie.8,9 By providing these in high strengths, this formula helps support the building blocks your body relies on for movement.
“Its multi-layered approach contains vitamin C, omega-3 plus manganese, copper – which play a role in maintaining healthy connective tissue10 – and ginger root extract to bring an extra dimension.” The inclusion of undenatured collagen (kept in its natural, unchanged form) makes this formula especially effective as this form makes it easier for the body to recognise and use, compared to more processed forms of collagen.11
“This vegan-friendly source of glucosamine has been combined with vitamin C to support normal collagen formation, which is an important part of maintaining normal cartilage function,” says Millie. Cartilage acts as a natural cushion between your joints, helping to reduce friction and support fluid, flexible movement, so you can stay focused on living actively.12
Designed to be applied directly to the skin, these discreet patches work with your routine, delivering support exactly where you need it most. Each patch combines a thoughtful blend of ingredients including glucosamine sulphate and chondroitin. “What makes this option particularly convenient is its long-lasting, 12-hour delivery system,” says Millie. “It combines seven essential oils alongside soluble glucosamine sulphate, chondroitin and menthol that help nutrients absorb better using tiny fat bubbles.”
Using advanced liposomal technology, the active ingredients are gradually released through the skin, helping to provide steady support without the need for reapplication.13 “The patches are non-greasy and suitable to wear under clothing, making them ideal for day or night use,” Millie adds. Always read the label before use.
Glucosamine FAQs
Yes, there are a couple of different types of glucosamine and it’s completely understandable if that feels a bit confusing at first. The main ones you’ll see are glucosamine sulphate and glucosamine hydrochloride. They’re both forms of the same basic substance, just prepared slightly differently.14 Glucosamine sulphate is the form that’s been studied the most, especially for conditions like osteoarthritis. By comparison, there’s less consistent evidence showing that glucosamine hydrochloride works as well as the sulphate form.15,16,17
Yes, glucosamine can support joint flexibility and mobility, especially in people with osteoarthritis.18 Some research suggests it may provide small improvements in joint pain and function, but results are mixed and not all studies show a clear benefit compared with placebo.15,16,17 It may also take a few weeks to feel any benefit, so it’s best thought of as a gradual support rather than a quick fix.18
Glucosamine is generally considered safe to take daily, especially at commonly used doses for joint health. Research suggests it’s well tolerated with no major safety concerns and side effects.18 That said, as with most supplements, some people may experience mild side effects or not tolerate it as well, so it’s a good idea to check with a healthcare professional if you have other conditions or take medications.18
The final say
Keeping active shouldn’t be a struggle – and that’s where glucosamine supplements come in. From capsules and tablets to vegan options and easy-to-use patches, there’s a format for every lifestyle. It works with your body’s natural building blocks to support cartilage, connective tissue and overall joint comfort. Whether you’re running, stretching or just tackling your busy day, topping up with glucosamine can help you keep doing more of what you love.
Moving your body is a cornerstone of healthy living, so check out our sports nutrition picks to help performance, recovery and overall wellness and treat yourself to some new gym bag supps and snacks.
Disclaimer – 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. Rabade A, Viswanatha GL, Nandakumar K, Kishore A. Evaluation of efficacy and safety of glucosamine sulfate, chondroitin sulfate, and their combination regimen in the management of knee osteoarthritis: a systematic review and meta-analysis. Inflammopharmacology. 2024;32(3):1759-75
2. Gommans YMM, Runhaar J, Jacobs ML, Bierma-Zeinstra SMA. The Effect of Prolonged Glucosamine Usage on HbA1c Levels and New-Onset Diabetes Mellitus in Overweight and Obese Middle-Aged Women. Am J Med. 2017;130(6):731-7.e6
3. Wang S, Li P, Su J, Liang R, Wu X. Enhanced Glucosamine Production with Actinomucor elegans Based on Stimulating Factor of Methanol. Indian Journal of Microbiology [Internet]. 2014 Jul 7 [cited 2025 Mar 9];54(4):459–65. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4186940/
4. Ma Q, Gao X. Categories and biomanufacturing methods of glucosamine. Appl Microbiol Biotechnol. 2019;103(19):7883-9.
5. Gommans YMM, Runhaar J, Jacobs ML, Bierma-Zeinstra SMA. The Effect of Prolonged Glucosamine Usage on HbA1c Levels and New-Onset Diabetes Mellitus in Overweight and Obese Middle-Aged Women. Am J Med. 2017;130(6):731-7.e6
6. Braham R, Dawson B, Goodman C. The effect of glucosamine supplementation on people experiencing regular knee pain. Br J Sports Med. 2003;37(1):45-9; discussion 9.
7. BOYERA N, GALEY I, BERNARD BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. International Journal of Cosmetic Science. 1998 Jun;20(3):151–8.
8. Zhu X, Sang L, Wu D, Rong J, Jiang L. Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials. Journal of Orthopaedic Surgery and Research [Internet]. 2018 Jul 6;13(1). Available from: https://josr-online.biomedcentral.com/articles/10.1186/s13018-018-0871-5
9. Xu G, Zhou T, Gu Y, Wang Q, Shariff M, Gu P, et al. Evaluation of the Effect of Mega MSM on Improving Joint Function in Populations Experiencing Joint Degeneration. International Journal of Biomedical Science : IJBS [Internet]. 2015 Jun;11(2):54. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4502733/
10. O’Dell BL. Roles for Iron and Copper in Connective Tissue Biosynthesis. Philosophical Transactions of the Royal Society B: Biological Sciences. 1981 Aug 14;294(1071):91–104.
11. Gencoglu H, Orhan C, Sahin E, Sahin K. Undenatured Type II Collagen (UC-II) in Joint Health and Disease: A Review on the Current Knowledge of Companion Animals. Animals. 2020 Apr 17;10(4):697.
12. Sophia Fox AJ, Bedi A, Rodeo SA. The Basic Science of Articular Cartilage: Structure, Composition, and Function. Sports Health: A Multidisciplinary Approach. 2009 Nov;1(6):461–8.
13. Shade CW. Liposomes as Advanced Delivery Systems for Nutraceuticals. Integrative Medicine: A Clinician’s Journal [Internet]. 2016 Mar;15(1):33. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4818067/
14. Arthritis Foundation. Glucosamine, Chondroitin for Osteoarthritis Pain [Internet]. www.arthritis.org. Available from: https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/glucosamine-chondroitin-osteoarthritis-pain
15. Rabade A, Viswanatha GL, Nandakumar K, Kishore A. Evaluation of efficacy and safety of glucosamine sulfate, chondroitin sulfate, and their combination regimen in the management of knee osteoarthritis: a systematic review and meta-analysis. Inflammopharmacology. 2024;32(3):1759-75
16. Vo NX, Le NNH, Chu TDP, Pham HL, Dinh KXA, Che UTT, et al. Effectiveness and Safety of Glucosamine in Osteoarthritis: A Systematic Review. Pharmacy (Basel). 2023;11(4).
17. Yang W, Sun C, He SQ, Chen JY, Wang Y, Zhuo Q. The Efficacy and Safety of Disease-Modifying Osteoarthritis Drugs for Knee and Hip Osteoarthritis-a Systematic Review and Network Meta-Analysis. J Gen Intern Med. 2021;36(7):2085-93
18. Glucosamine improves joint mobility for 1 in 5 patients with osteoarthritis. BMJ : British Medical Journal [Internet]. 2003 Dec 6;327(7427):0i. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC286280/
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