In this article I will reveal my personal favorite supplement combo for optimal joint health (which has also helped with my arthritis pain).
This stack is made up of 3 ingredients so I will cover health benefits, safety and precautions for each one of these.
Let’s get started.
CAUTION: Medical Disclaimer
Table of Contents
My experience with Joints Health Stacks
Our joints are the foundations of our mobility health and must always be taken care of, as they tend to take a lot of punishment in our daily lives. This applies to both people who are very active and fit as well as obese people who tend to have joint problems due to their weight. Joint health supplementation is a very grey area when it comes to health and fitness. In this section we will talk about these supps and debunk various myths.
I remember reading about glucosamine after my knee surgery. Glucosamine was something fresh in the European market at the time (2000). I remember my surgeon saying that he does not believe in the use of supplements and that this supp would not make a difference. I decided to totally ignore him and try it anyway. But there was a catch: glucosamine needs to be taken for at least 6 months to see any results. So as expected, I did not see any results in the 3 months that I was using it but continued taking a smaller dose for the months to come.
A couple of years later, I was introduced to a supplement stack that contained Glucosamine, MSM and Chondroitin. Skeptical as I was, I started taking it with zero to low expectations just out of curiosity.
In this case the results were astonishing. My knee annoyance (not exactly pain) disappeared and I could work out without having to worry about pain anymore. Now in my mid-40s and suffering from arthritis myself, I use this supplement every day and even up the dose when I do very heavy lifting, engage in activities that would give my joints a beating or felt that my joints were inflamed.
What is a Joints Health Stack?
This joint health stack is made up of Glucosamine, MSM and Chondroitin.
Glucosamine comes from shellfish. It is shown in studies that when supplementing with Glucosamine sulfate, it can protect the joints by reducing the rate of collagen destruction. This is something that occurs often in high impact sports such as running. As we age, our joint tissues (collagen) tend to degrade and when you have an athletic past, then joint health will become a priority at some point in your life.
Chondroitin is the second component of the stack and is a substance found in connective tissue in the human body. It is often used with Glucosamine for osteoarthritis and for joint protection.
According to studies, users of chondroitin reported relief from joint pain. However the mechanism of how this exactly works is currently unknown.
The third component of the stack is MSM (aka dimethyl sulfone or dimethylsulfone) which is a chemical found in humans, animals and plants. MSM can protect the joints by supplying sulfur which is required for joint and tendon restoration and rebuilding.
Joint Health Stack benefits
The primary benefit of all 3 components is joint protection in people with joint problems and slowing down the progression of osteoarthritis especially in the hip or knee.
Additionally it can:
- Reduce pain, swelling and stiffness associated with swelling
- Improve function in the area
- Support joint relief for up to 3 months after supplementation has stopped.
MSM is also considered to be an excellent antioxidant and has 1 extra benefit:
- It can reduce exercise-induced stress in muscles from high impact sports such as running.
When and how to take it
All 3 supplements are also available individually in pill, liquid or gel/cream form.
I have not seen any benefit from using the gel, liquid or cream forms. I recommend the pill version, as it is more effective.
The problem with using only glucosamine supplements is that it requires a minimum of 3-6 months of supplementation in order to raise glucosamine plasma levels in the body to effectively protect the joints.
Glucosamine comes in 2 forms: Glucosamine sulfate (effective) and glucosamine hydrochloride (not effective). Another form of glucosamine is in salt form but I have not had any experience with this. (Beware N-Acetylglucosamine is a different supplement altogether.)
Always take your stack along with food to avoid an upset stomach. Last but not least, since MSM has antioxidant effects, I recommend taking it 2-3 hours after your workout to protect muscle hypertrophy benefits.
Safety and side effects
Glucosamine and MSM are considered to be likely safe when used for short periods of time since the effects of long-term use are currently unknown.
Initially glucosamine consumption was linked to insulin resistance, which was overthrown by later studies.
Rare reported side effects of Glucosamine include:
- Headaches,
- Mood changes,
- Rash,
- Hives,
- Diarrhea,
- Bloating and gas.
Reported side effects of MSM include:
- Nausea,
- Diarrhea,
- Bloating,
- Fatigue,
- Headache,
- Insomnia,
- Itching,
- Worsening of allergy symptoms.
Rare reported side effects of Chondroitin include:
- Headaches,
- Mood changes,
- Rash,
- Hives,
- Diarrhea.
Beware of joint relief supplements that contain excessive amounts of manganese and come from animal sources as they are usually of low quality, contaminated and/or full of hormones. Also make sure you look for reliable brands.
Special Precautions & Warnings:
There is not enough information regarding the safety of chondroitin, glucosamine and MSM so avoid using them during pregnancy and breastfeeding.
Do not give chondroitin, glucosamine and MSM supplements to a child unless instructed by a doctor.
Contraindications or interactions with other medication/substances:
Consult with your doctor before using this stack especially if you have any of the following conditions or take the following medication/substances:
- Shellfish allergies (glucosamine and MSM): Do not use glucosamine if you are allergic to shellfish as it may come from shells of shrimp, lobster and crabs (even though allergies usually come from the flesh of the animals, not the shells, this depends on the individual). Research has indicated that it could be safe for consumption by people allergic to shellfish but this is a personal risk. When in doubt, check with your doctor and/or avoid usage.
- Asthma and allergies (chondroitin and glucosamine),
- Prostate cancer (chondroitin),
- Bleeding disorders: Chondroitin might work as a blood thinner thus increased risk of bleeding,
- Potassium sparing diuretics or on a salt restricted diet: Glucosamine sulfate may contain high amounts of potassium or sodium,
- High blood pressure: Glucosamine sulfate may raise cholesterol or blood pressure.
MSM: no information is available for MSM interactions.
Chondroitin: Avoid taking chondroitin if you take any of the following substances, as there is a high chance of interaction:
- Blood thinners,
- NSAID painkillers,
- Ginkgo biloba, garlic and saw palmetto.
Glucosamine: Avoid taking glucosamine if you take any of the following, as there is a high chance of interaction:
- Blood thinners as they can increase the risk of bleeding due to their blood thinning properties.
- NSAIDs painkillers as they can enhance the effect of NSAIDS and cause stomach bleeding.
- Diabetes medication. While the research on insulin has been overthrown, it is good to always check with your doctor if you have diabetes.
Do I need to cycle off?
I recommend taking a joint health supplement only on an as-needed basis or for a duration of 30 days. If you choose to go for 30 days, discontinue use for a month before starting again.
You can take it periodically (every other day) or twice per week for up to 6 months but after that I recommend taking 30 days off the supplement to avoid any kind of buildup.
If you decide to use only glucosamine, you would need to take it for a minimum of 6 months and then sustain the dose indefinitely, taking only 2 weeks off every 8 months of use.
Dosage
Over the past 20 years I have experimented with literally hundreds of herbs, supplements (and other natural products) and was finally able to discover the right doses for amazing results.
If you wish to learn more about the dosages that I use with my clients for different purposes (better health, hormonal balance, stress management, testosterone boost and more) or how I combine this herb/supp with others, leave a comment below or reach out to me for a consultation through the “Hire me” link.
Also make sure you subscribe to my newsletter and receive the latest website updates and articles directly to your email!
Closing notes:
Our joint health is closely linked to our overall health. People tend to spend ridiculous amount of money on muscle building supps and yet neglect to invest on their joint health. This joint health stack is precious investment for optimal health in the long run and I highly recommend it.
I hope you enjoyed this article as much as I did writing it. Putting together this article took a bit of time but it will only take you a second to click on the Share buttons below and show your support to this blog.
Also if you have any comments or questions, feel free to leave a comment and I will get back to you as soon as possible. Thanks!
by Nick Sigma
CWC, EH, E-YRT200
Joint Health stack Studies and sources:
Chondroitin
- Deal CL, Moskowitz RW Nutraceuticals as therapeutic agents in osteoarthritis. The role of glucosamine, chondroitin sulfate, and collagen hydrolysate . Rheum Dis Clin North Am. (1999)
- Bruyere O, Reginster JY Glucosamine and chondroitin sulfate as therapeutic agents for knee and hip osteoarthritis . Drugs Aging. (2007)
- Black C, et al The clinical effectiveness of glucosamine and chondroitin supplements in slowing or arresting progression of osteoarthritis of the knee: a systematic review and economic evaluation . Health Technol Assess. (2009)
MSM
- Feng L, et al Involvement of reactive oxygen intermediates in cyclooxygenase-2 expression induced by interleukin-1, tumor necrosis factor-alpha, and lipopolysaccharide . J Clin Invest. (1995)
- Kloesch B, et al Dimethyl sulphoxide and dimethyl sulphone are potent inhibitors of IL-6 and IL-8 expression in the human chondrocyte cell line C-28/I2 . Life Sci. (2011)
- Kim YH, et al The anti-inflammatory effects of methylsulfonylmethane on lipopolysaccharide-induced inflammatory responses in murine macrophages . Biol Pharm Bull. (2009)
- Ezaki J, et al Assessment of safety and efficacy of methylsulfonylmethane on bone and knee joints in osteoarthritis animal model . J Bone Miner Metab. (2013)
- Rizzo R, et al Calcium, sulfur, and zinc distribution in normal and arthritic articular equine cartilage: a synchrotron radiation-induced X-ray emission (SRIXE) study . J Exp Zool. (1995)
- Burdett N, McNeil JD Difficulties with assessing the benefit of glucosamine sulphate as a treatment for osteoarthritis . Int J Evid Based Healthc. (2012)
- Cordoba F, Nimni ME Chondroitin sulfate and other sulfate containing chondroprotective agents may exhibit their effects by overcoming a deficiency of sulfur amino acids . Osteoarthritis Cartilage. (2003)
- Kim LS, et al Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial . Osteoarthritis Cartilage. (2006)
- Usha PR, Naidu MU Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis . Clin Drug Investig. (2004)
- Debbi EM, et al Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study . BMC Complement Altern Med. (2011)
Glucosamine
- Dahmer S, Schiller RM Glucosamine . Am Fam Physician. (2008)
- Clegg DO, et al Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis . N Engl J Med. (2006)
- Henrotin Y, Mobasheri A, Marty M Is there any scientific evidence for the use of glucosamine in the management of human osteoarthritis . Arthritis Res Ther. (2012)
- Noyszewski EA, et al Preferential incorporation of glucosamine into the galactosamine moieties of chondroitin sulfates in articular cartilage explants . Arthritis Rheum. (2001)
- Bassleer C, Rovati L, Franchimont P Stimulation of proteoglycan production by glucosamine sulfate in chondrocytes isolated from human osteoarthritic articular cartilage in vitro .Osteoarthritis Cartilage. (1998)
- Momomura R, et al Evaluation of the effect of glucosamine administration on biomarkers of cartilage and bone metabolism in bicycle racers . Mol Med Report. (2013)
- Yoshimura M, et al Evaluation of the effect of glucosamine administration on biomarkers for cartilage and bone metabolism in soccer players . Int J Mol Med. (2009)
- Kanzaki N, et al Effect of a dietary supplement containing glucosamine hydrochloride, chondroitin sulfate and quercetin glycosides on symptomatic knee osteoarthritis: a randomized, double-blind, placebo-controlled study . J Sci Food Agric. (2012)
- Herrero-Beaumont G, et al The reverse glucosamine sulfate pathway: application in knee osteoarthritis . Expert Opin Pharmacother. (2007)
- Rajapakse N, et al Sulfated glucosamine inhibits MMP-2 and MMP-9 expressions in human fibrosarcoma cells . Bioorg Med Chem. (2007)
- Chan PS, Caron JP, Orth MW Effects of glucosamine and chondroitin sulfate on bovine cartilage explants under long-term culture conditions . Am J Vet Res. (2007)
- Differential down-regulation of COX-2 and MMP-13 in human skin fibroblasts by glucosamine-hydrochloride
- Rafi MM, Yadav PN, Rossi AO Glucosamine inhibits LPS-induced COX-2 and iNOS expression in mouse macrophage cells (RAW 264.7) by inhibition of p38-MAP kinase and transcription factor NF-kappaB . Mol Nutr Food Res. (2007)
- Dascombe BJ, et al Nutritional supplementation habits and perceptions of elite athletes within a state-based sporting institute . J Sci Med Sport. (2010)
- Gorsline RT, Kaeding CC The use of NSAIDs and nutritional supplements in athletes with osteoarthritis: prevalence, benefits, and consequences . Clin Sports Med. (2005)
- Vad V, et al Exercise recommendations in athletes with early osteoarthritis of the knee . Sports Med. (2002)
- Duclos ME, et al Significance of the serum CTX-II level in an osteoarthritis animal model: a 5-month longitudinal study . Osteoarthritis Cartilage. (2010)
Other:
- http://umm.edu/health/medical/altmed/supplement/glucosamine#ixzz3EyBTrG3m
- http://www.webmd.com/vitamins-supplements/ingredientmono-522-msm%20%28methylsulfonylmethane%29.aspx?activeingredientid=522&activeingredientname=msm%20%28methylsulfonylmethane%29
- http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-chondroitin
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