What Actually Works for Joint Pain?
Glucosamine dominated the joint supplement market for decades. Turns out, it barely works. Here's what the research actually supports.
TL;DR
Best evidence: Collagen peptides (10g), Omega-3 (anti-inflammatory), Curcumin (with piperine). Moderate evidence: UC-II collagen (40mg), Boswellia. Limited/no evidence: Glucosamine (surprisingly), Chondroitin (marginal at best).
Strong Evidence
Reduces activity-related joint pain in multiple studies
Note: Specifically for activity-related pain, not arthritis cure
Reduces inflammation, may reduce need for NSAIDs
Note: Works through anti-inflammatory mechanism
Anti-inflammatory comparable to some medications
Note: Must have piperine or be enhanced form for absorption
Moderate Evidence
Undenatured type II collagen, works differently than peptides
Note: Lower dose than peptides, different mechanism
Anti-inflammatory, may help OA symptoms
Note: Look for AKBA-standardized extracts
Weak/Mixed Evidence
Large studies show minimal to no benefit
Note: The GAIT trial was disappointing. Decades of hype, weak results.
Marginal benefits in some studies, not others
Note: Often combined with glucosamine, both weak
Real Talk
Glucosamine and chondroitin were the go-to for decades. Then good studies came out showing they barely beat placebo. Collagen and anti-inflammatories (omega-3, curcumin) have better evidence now. The joint supplement world has evolved.
What Else Actually Helps
- Movement. joints need motion to stay healthy
- Weight management. every pound is 4 pounds of knee pressure
- Strength training. muscles support joints
- Physical therapy. often more effective than supplements
The Bottom Line
Skip glucosamine. Try collagen peptides (10g) or UC-II (40mg) for 3 months. Add omega-3 or curcumin for inflammation. Manage expectations. supplements support, not cure.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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