I've heard that glucosamine is good for joint support. What is it and how does it work? Also, what type, and how much, should I take?
--P.M., Cleveland, OH
Glucosamine is an excellent supplement for supporting a joint either before or after injury. Often, people wait until after an injury to be concerned about their joints, but adding glucosamine to your supplement regimen (and using proper lifting form and avoiding high-impact exercises) can help you prevent joint injury in the first place.
"Chemically, glucosamine is a combination of glucose and amino acids, and it has been extensively studied for joint health and support," says Alan Shugarman, M.S., R.D. "It comes in several different forms, the most common being sulfate salt. Other forms include hydrochloride salt, N-acetyl glucosamine and chlorohydrate salts. Look for these distinctions on the supplement's label.
"The salt forms are more readily absorbed in comparison to glucosamine alone, with the sulfate salt variety having the best absorption rate in studies," says Shugarman. "Only about 10 percent of orally supplemented glucosamine salts actually stay in the body; the rest are burned as fuel or excreted. When you supplement glucosamine, it accumulates in the liver, kidneys and articular cartilage. Once it reaches the chondrocytes, the cells that produce cartilage, the glucosamine is incorporated. Eventually, it forms a viscous fluid that helps protect and lubricate the joint surfaces and cartilage."
Regarding dosages, "experts suggest that 1,500 milligrams of glucosamine per day should be consumed, preferably from the sulfate or hydrochloride salt form," Shugarman says. "Many products combine the 1,500 mg of glucosamine with 1,200 mg of chondroitin. You can take three capsules all at once or one capsule three different times during the day with equal effectiveness."
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