A Joint Account You Can Bank On!

As we age there is an increasing tendency for our joints to become less flexible and less mobile with the resulting stiffness causing mild to severe discomfort.
Often the discomfort and stiffness is more noticeable in the morning and becomes easier with continued movement. Often however, the discomfort progresses to the point where movement brings very little relief. As the severity increases it can be defined as osteoarthritis and this is now known to affect about 12% of the adult population overall and about one third of people over 65.

Nutrients and Joint Health

There is now substantial evidence that some nutrients have specific benefits in helping to maintain the health of joints, and thereby delay and or reduce levels of stiffness, and pain and increase both flexibility band ease of movement. These nutrients are normally either absent or undersupplied in the typical U.K diet and as such the possibility of supplementation of these nutrients is an option worthy of consideration.
The two nutrients which have most evidence of effect in maintaining joint health are glucosamine and chondroitin.

Glucosamine and Chondroitin

Glucosamine
What is glucosamine?
There is now extensive and compelling evidence of the effects of glucosamine in the support of joint health and it can help reduce joint stiffness together with increasing joint mobility.
Glucosamine is an essential building block of a substance known as glycoaminoglycans (GAGs) which forms the basis of all cartilage tissues. Glucosamine works by stimulating the repair and renewal of cartilage tissue.

How does glucosamine work?
By helping reform and renew cartilage in the joint, Glucosamine is intended to provide specific benefit in supporting joint mobility and reducing joint stiffness and pain.

How much glucosamine do I need?
Evidence from numerous trials suggests that good benefits can be achieved from levels of 1500mg of glucosamine sulphate or hydrochloride for between 3 to 6 months. After this time it is usually possible to maintain these benefits with a daily dose of 750mg.
Product providing less than 750mg a day may require extended period of use before any benefits are observed.

What is the difference between different glucosamine (and chondroitin) product types?
Tablets - Most glucosamine products are tablets as they offer simplicity and cost effectiveness. However, as the amount of glucosamine sulphate/hydrochloride needed is between 750mg-1500mg per day, often two large tablets need to be taken and long term compliance may be difficult.
Liquids – Some glucosamine products are in liquid or effervescent powder/tablet form. These products offer convenience and ease of use, with long term compliance being potentially very good, but they can be a little pricey.

Chondroitin
What is Chondroitin?
Chondroitin is often provided in supplement alongside Glucosamine because it is also a component of articular cartilage (which coats the knees and elbow joints) and seems to be particularly valuable in attracting fluid into the cartilage tissue making it more spongy and improving its shock absorbing qualities.

How does chondroitin work?
By helping reform and renew cartilage in the joint, chondroitin is intended to provide specific benefit in supporting joint mobility and reducing joint stiffness. Some trials have found that greater benefits are achieved when chondroitin is provided in addition to glucosamine, which is why they are often combined in products.

How much chondroitin do I need?
In the opinion of the experts, studies indicate that best results come from the supplementation of 1200mg of chondroitin sulphate, particularly for an initial period of up to six months. After this a maintenance dose of between 400-600mg per day is often found to be sufficient.

By Dr Nigel Plummer

In a recent large trial of over 1500 people called the Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), it was found that the supplementation of 1500mg glucosamine and 1200mg chondroitin per day for 24 weeks resulted in a significant reduction in moderate and severe pain. N Eng J Med (2006)