Weak evidence · Recovery & joints
Glucosamine and chondroitin
Sold for cartilage and knee complaints
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
In the large, US government-funded GAIT study (1583 people with knee osteoarthritis, 24 weeks), glucosamine and chondroitin, alone or together, did not do significantly better than placebo. In an exploratory analysis the combination did seem to help people with moderate to severe pain (79% versus 54% with at least 20% less pain). After two years it did not slow the progression of the osteoarthritis. These studies were about people with knee osteoarthritis, not healthy athletes.
- Dosage
- 1500 mg glucosamine per day (as in the large study)
- Timing
- Daily; the large study ran for 24 weeks
- Approx. price
- €10–25 per month
Watch out
Often made from shellfish; be careful if you have an allergy. Smaller studies, partly paid for by manufacturers, with glucosamine sulfate did find an effect, but the large study used glucosamine hydrochloride.
Frequently asked questions about supplements
How much Glucosamine and chondroitin per day?
1500 mg glucosamine per day (as in the large study)
When should you take Glucosamine and chondroitin?
Daily; the large study ran for 24 weeks
Does Glucosamine and chondroitin really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does Glucosamine and chondroitin cost?
€10–25 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med 354:795-808. (GAIT trial, n = 1583)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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