Glucosamine Overview: The Best Types (and Forms) for Joint Health
When stiff knees or other joints make it difficult to keep up with the regular pace of life, many people turn to joint health supplements like glucosamine to nourish their joints and help them stay active. However, like nearly every other category of supplements, joint products such as glucosamine come in various types and forms. Before we explore the different types of glucosamine, let’s quickly review what glucosamine is and how it supports joint health.
What is Glucosamine?
Glucosamine is a naturally-occurring compound in your body that helps maintain healthy cartilage. Cartilage is a key structure that cushions your bones at the joints throughout your body.1
As you age, cartilage can weaken and deteriorate, affecting joint function and comfort.2 Millions of adults in the United States alone face joint health issues related to aging.2 Clinical evidence indicates that certain glucosamine supplements may alleviate joint discomfort and decelerate the aging effects on cartilage.1
Different Types of Glucosamine
There are three common types of glucosamine found in dietary supplements—glucosamine sulfate, glucosamine hydrochloride (HCL), and N-acetyl-glucosamine (NAG).1 Glucosamine sulfate, the type most often used in clinical research, also occurs naturally in the human body.1
- Glucosamine sulfate
This form of glucosamine is bound to sulfur. Most research focuses on glucosamine sulfate for joint health—particularly for the knees—showing that it supports joint health and may slow the natural degradation of joint cushioning over time.1 Typically derived from shellfish like shrimp and crab, those with shellfish allergies should opt for a glucosamine supplement made without shellfish instead. - Glucosamine hydrochloride (HCL)
Glucosamine hydrochloride, which is glucosamine bound with chloride molecules, is commonly derived from non-shellfish sources.3 However, always check the product label for ingredients and warnings. Although most research focuses on glucosamine sulfate, some studies show glucosamine hydrochloride can offer similar benefits for joint health, making it a potential alternative for vegetarians, vegans, and those seeking non-shellfish sources.3 - N-acetyl-glucosamine (NAG)
Unlike the other types, N-acetyl glucosamine is a compound of glucosamine and acetic acid. Acetic acid is a larger and more complex molecule than sulfur or chloride.4 Taken to support joint tissue, n-acetyl-glucosamine is also used as an anti-aging ingredient for skin and may aid digestive health.4,5
Glucosamine Combination Formulas
Glucosamine is often featured in combination formulas for joint health alongside ingredients that collectively nourish joint tissues and enhance mobility. Popular joint-health nutrients include glucosamine, chondroitin, and MSM, but you’ll also find formulas with chondroitin, hyaluronic acid, collagen, and shark cartilage.
Glucosamine and Chondroitin
Like glucosamine, chondroitin sulfate is a natural component of cartilage.6 This complex carbohydrate helps retain water in cartilage.6 When combined with glucosamine in supplements, they work together to support both the cushioning and the lubrication and mobility of joints.
Glucosamine, Chondroitin and MSM
Glucosamine and chondroitin synergistically support the structure and cushioning function of joints, while MSM (methylsulfonylmethane)—a bioavailable form of sulfur—enhances healthy connective tissues such as tendons and ligaments and acts as an antioxidant to protect tissue cells.7 This combination is viewed as a comprehensive solution for joint nourishment.
Hyaluronic Acid
Joints rely on lubrication for smooth function. Synovial fluid, which your body produces, reduces friction in joints. Hyaluronic acid, a major component of this fluid, is crucial for joint lubrication by increasing the viscosity of synovial fluid.8 Therefore, it is a popular ingredient in supplements aimed at promoting joint lubrication and is often included in combination formulas for joint health.
Collagen Supplements
Collagen, a protein in cartilage, bone, and other tissues, supports mobility and overall health. Certain types are also beneficial for hair, skin, and nails.9
What’s the Best Form of Glucosamine?
Glucosamine supplements are available in various forms including tablets, pills, liquid suspensions, powders, and topical creams. The choice of glucosamine type and form should be based on discussions with your primary health care provider, considering which form you are likely to take consistently.
A typical dosage of glucosamine sulfate for joint health is 1500 milligrams per day, often divided into three 500 mg servings. However, always adhere to the product label instructions unless otherwise directed by your doctor.10
Glucosamine Pills
Adding a glucosamine pill to your supplement regimen could be the most convenient way to obtain your daily glucosamine. Glucosamine supplements are widely available in doses ranging from 200 mg to 1500 mg per tablet, and many joint-health combination formulas come in capsule form.
Liquid Glucosamine
Liquid glucosamine is easily absorbed by the body and may be a preferable option for those who dislike swallowing pills or prefer mixing their supplements into a beverage. It is often available in appealing fruit flavors, like orange and blueberry, which blend well with juices, smoothies, or plain water. Most liquid glucosamine supplements require refrigeration after opening, so be sure to check the product label for storage instructions.
Glucosamine Powder
Glucosamine powder is also simple to mix into beverages, available in various flavors, and offers dosage flexibility similar to liquid glucosamine. Unlike its liquid counterpart, it typically does not need to be refrigerated after opening.
Glucosamine Joint Creams
Many topical creams for joint health incorporate glucosamine along with other joint-supporting ingredients such as capsaicin (for heating action) and boswellia extract, an herbal remedy used to soothe joints and support cartilage.11
If you’re seeking comprehensive support for joint health, consider exploring Glucosamine Benefits for Joint Health & Beyond or MSM Benefits. Also, check out the article Move More: How to Move More Each Day.
About Amy Sunderman, MS, RD
Director of Science & Innovation, Registered Dietitian, BubbForest Health
Amy is a registered dietitian, nutritionist, and author with over 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.
Sources
1 Glucosamine Sulfate. MedlinePlus. https://medlineplus.gov/druginfo/natural/807.html (Accessed 04/05/2018)
2 Understanding Cartilage, Joints, and the Aging Process. Healthline. https://www.healthline.com/health/osteoarthritis/understanding-aging-and-joints#1 (Accessed 04/05/2018)
3 Glucosamine Hydrochloride. MedlinePlus. https://medlineplus.gov/druginfo/natural/747.html (Accessed 04/09/2018)
4 N-Acetyl-Glucosamine. Michigan Medicine. University of Michigan. https://www.uofmhealth.org/health-library/hn-2889003#hn-2889003-uses (Accessed 04/09/2018)
5 Glucosamine: an ingredient with skin and other benefits. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/17716251 (Accessed 04/09/2018)
6 Glucosamine and Chondroitin. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/chondroitin (Accessed 3/5/2018).
7 Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372953/ (Accessed 04/10/2018)
8 Engineering Lubrication in Articular Cartilage. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3311401/ (Accessed 04/10/2018)
9 Gelatin. WebMD. https://www.webmd.com/vitamins-supplements/ingredientmono-1051-gelatin.aspx (Accessed 04/10/2018)
10 GLUCOSAMINE SULFATE. WebMD. https://www.webmd.com/vitamins-supplements/ingredientmono-807-GLUCOSAMINE+SULFATE.aspx (Accessed 04/10/2018)
11 Boswellia (Indian Frankincense) https://www.healthline.com/health/boswellia Healthline. (Accessed 04/10/2018)
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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