Glucosamine & Chondroitin: A Dynamic Duo for Young and Old
Posted October 28th, 2006 at 12:00 PM by Jonathan Faccone
Section: Running & Training, Injury & Rehab, Nutrition, Supplements, Health & Fitness, Injury & Rehab
One of the most talked about supplements today is glucosamine and chondroitin. People are buying it like its going out of style. So why is there so much buzz and what does it actually do?
According to WebMD, “Glucosamine, also called chitosamine, is a natural substance that is found in the covering of shellfish . . . Glucosamine is also available in synthetic forms . . . Chondroitin can come from natural sources, such as shark or bovine cartilage, or it can be made in a lab.”
Both of these substances are part of normal cartilage, which acts as a cushion between the bones in a joint. Unfortunately, both glucosamine and chondroitin not present in significant amounts in most diets.
A note from our Editor-in-Chief: For vegetarians, like myself, or those allergic to shellfish - there are vegan versions of glucosamine which I have found to be very effective in limiting joint pain during marathon training. Unfortunately, no such alternative exists yet for chondroitin.
Considering the physical demands placed on athletes and endurance runners, glucosamine and chondroitin supplementation should be taken seriously as a possible supplement to aid in joint health and injury prevention.
Runner’s World reports that one recent European study:
[I]nvolving glucosamine sulfate and chondroitin sulfate (the most common forms of the supplements) to treat knee osteoarthritis was published in the July 14, 2003, issue of The Archives of Internal Medicine. This paper reviewed the best studies from 1980 to 2002, and concluded: “Our results demonstrated a highly significant efficacy of glucosamine on all outcomes, including joint space narrowing.” The paper also found chondroitin “effective” on several outcomes measures, and added, “Safety was excellent for both compounds.”
In addition, initial results from the National Institute of Health’s GAIT study (the largest US study ever conducted on arthritis) show that the combination of glucosamine and chondroitin sulfate is effective in treating moderate to severe knee pain.
1,258 osteoarthritis patients completed the double-blind, placebo-controlled study. They were divided into five groups: 1,200mg of chondroitin sulfate daily, 1,500mg of glucosamine, chondroitin sulfate plus glucosamine (C/G), a standard pain medication called Celecoxib, or a placebo. The C/G combo significantly reduced pain compared to placebo and outperformed Celecoxib among patients with the severest pain. The study was scheduled to appear in the New England Journal of Medicine in December.
A 1984 study done by researches in Frankfurt, Germany found glucosamine to be helpful in treating teenage athletes with knee problems. The study addressed teen athletes who suffered from chondropathia patellae, a common disorder of the knee in young athletes. It showed that after taking a glucosamine supplement (1,500 mg per day for a few months) the teenage athletes quickly recovered, and returned to training. Reduction in knee pain was observed in just a few weeks. After a 12 month period of returning to training, researchers observed that the young athletes did not experience a recurrence of the knee problem.
More recent studies show those taking a high quality research grade glucosamine and chondroitin sulfate received many benefits, including: faster recovery from injuries, reduction in joint tenderness, increased flexibility and more.
Glucosamine and chondroitin has also proven to be a favorite amongst the older market, especially with the increasing number of Baby Boomers who suffer from numerous amounts of joint issues. In some studies, it has proven to be even more effective than over-the-counter pain medications like acetaminophen.
Most medical researchers suggest taking 1,500 mg of glucosamine and 1,200 mg of chondroitin sulfate per day (divided up into thirds and taken throughout the day) in order to receive maximum benefits.
WebMD also reports that:
It appears that glucosamine and chondroitin, in combination or separately, have few side effects. However, people with osteoarthritis who have diabetes should talk with a doctor before they take glucosamine because it may influence blood sugar (glucose).
Distance runners, in particular, should be warned that some users have found the supplement to cause gastroenterological problems like stomach discomfort and/or loose stools. This problem can be exasperated by distance running and other intense endurance activities.
As more and more research is done to discover the potential benefits, glucosamine (and possibly chondroitin) may be the next essential supplement for athletes with joint problems and even younger runners and endurance athletes. If thinking about taking supplements or if already on a nutritional supplementation program, glucosamine and chondroitin should definitely be taken into consideration.
Sources: [BodyBuilding.com], [Kroeger], [WebMD], [VitaminShoppe], [Runner’s World], [Functional Foods and Nutraceuticals]
In addition to the above sources, check out these article if you are interested in further reading about these supplements: [HealthCastle], [Rice University], [HealthForums.com], [Running Times]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Additional cautionary statements about taking glucosamine and/or chondroitin:
- Children, women who are pregnant, and women who could become pregnant should not take these supplements. They have not been studied long enough to determine their effects on a child or on a developing fetus.
- Because glucosamine is an amino sugar, people with diabetes should check their blood sugar levels more frequently when taking this supplement.
- If you are taking chondroitin sulfate in addition to a blood-thinning medication or daily aspirin therapy, have your blood clotting time checked more often. This supplement is similar in structure to the blood-thinning drug heparin, and the combination may cause bleeding in some people.
- If you are allergic to shellfish, consult your doctor before deciding to take glucosamine. In most cases, however, allergies are caused by proteins in shellfish, not chitin, a carbohydrate from which glucosamine is extracted.
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Tags: acetaminophen, cartilidge, chitosamine, chondroitin, flexibility, gastroenterological, glucosamine, glucosamine sulfate, joint health, joint tenderness, knee pain, National Institute of Health, New England Journal of Medicine, osteoarthritis, osteoporosis, vegetarian supplements
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The Final Sprint
Good info, I agree!
I’m a runner, like the rest of this site. I started taking it young as well, in my early 20s. (At the time, in great pain.)
What I take; Policosanol
Thanks for the article TFS!
December 6th, 2006 at 7:28 pmWhat are the references for the 1984 study on distance athletes and for the most recent research on athletes. I am very interested!
March 14th, 2007 at 10:04 pmThanks
[…] I take it that the yoga practice, especially one that involves lots of inversions, handstands, arm balances, etc., is not a natural activity. Although it is weird to think of myself as a “high performance” athlete, a physically demanding Vinyasa Flow yoga practice does indeed put demands on the body that are way beyond its natural abilities and disposition. (For more information, here’s an interesting article about Glucosamine Chondroitin and its benefits for athletes.) […]
April 5th, 2007 at 5:22 pm