What is chondroitin good for?
Function and sources of chondroitin
Its specific function is to allow the cartilage tissue to absorb water in order to keep it healthy and resilient, as well as being conducive toward the formation of new cartilage, while also blocking specific enzymes that could potentially break down existing cartilage.Although we are able to produce our own chondroitin naturally, it is also available through the diet, in particular from foods that are rich in animal connective tissue, such as bone broth, or other soups and stews that incorporate animal cartilage. In fact, a lot of supplementary forms of chondroitin are sourced directly from shark and bovine cartilage.
Role in osteoarthritis
Chondroitin is a popular supplement for people that have joint issues such as osteoarthritis, a condition in which the cartilage in the joints degenerates, causing significant pain, and resulting in reduced mobility and an increased risk of bone fracture.A review of 26 studies looked at chondroitin supplementation and joint function, pain symptoms and mobility in people who have osteoarthritis, while one large clinical trial performed in 2006 that involved over 1,600 people with osteoarthritis of the knee found that the clearest symptom relief was in people that had moderate/severe osteoarthritis.
These mixed results are thought to be due to the quality of the supplements involved, which is one thing to take into account if you consider starting chondroitin supplementation.
When should I take chondroitin?
Although it can be taken on an empty stomach, and at any time of day, chondroitin is best taken with a meal in order to reduce any potential stomach upset.
What else pairs well with chondroitin?
Also taken with glucosamine, for joint health
Chondroitin is often taken in combination with another compound, glucosamine, which is also found naturally in healthy joint cartilage.As mentioned previously, there are mixed results as to the efficacy of chondroitin, and the same applies to glucosamine, as well as combinations of the two. Some studies have looked at chondroitin and glucosamine together and at pain and mobility in people who have osteoarthritis, while others report the clearest effects in moderate to severe cases.
It is theorized that this is due to a difference in quality of supplements that varies from study to study.
Also taken with glucosamine & curcumin, for joint health
Some studies have added a third component to the chondroitin and glucosamine combination, and that is curcumin, the active ingredient in turmeric, which is known for its anti-inflammatory properties.Research has looked at all three components together, and at their potential in pain and mobility research for people who have osteoarthritis and other joint-related conditions.
Also taken with glucosamine & MSM, for joint health
A similar study combined chondroitin and glucosamine with MSM, or methylsulfonylmethane, an organic compound found in certain vegetables, seeds, nuts, milk and eggs.The study reported that this combination was associated with less pain and better mobility in people with osteoarthritis of the knee, compared to when glucosamine and chondroitin were taken without MSM.
Also taken with glucosamine & manganese, for joint health
Yet another study looked at combining chondroitin, glucosamine and manganese, in the form of manganese ascorbate, in people with osteoarthritis of the knee.Also taken with eggshell membrane, for joint health and inflammation
People keep eggshell membrane alongside chondroitin when joint health and inflammation are the focus.Also taken with hyaluronic acid, for joint health and skin health
Chondroitin and hyaluronic acid are also sometimes taken together for joint health and skin health.What are natural sources of chondroitin?
Chondroitin is part of the cartilage in animal tissue, so chicken gristle, oxtail and long-simmered bone broth come closest. A capsule holds chondroitin sulfate extracted from cow, pig, shark or shellfish cartilage, a concentrate of animal tissue. Your body builds its own from glucosamine, although it needs sulfur for the sulfate part, which broccoli, cabbage, garlic and onions supply in abundance.
Possible side effects of chondroitin
Possible side effects from taking chondroitin supplements may include (but are not limited to) the following:
- Gastrointestinal upset
- Edema (rare)
If you are experiencing negative side effects from taking chondroitin supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with chondroitin
The medicines listed below are the ones most often named in interaction reports for chondroitin, but it is by no means a comprehensive list:
- Blood thinners
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking chondroitin supplements.
Can I take chondroitin while pregnant or breastfeeding?
Chondroitin is taken mainly for joint health, and there are no human pregnancy trials. It's usually bovine or marine, so the source matters if you have an allergy, and it has a mild heparin-like effect on clotting that matters especially near delivery, so avoid taking it during pregnancy to be on the safe side.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store chondroitin?
For optimal shelf life, it is recommended to keep chondroitin supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Chondroitin data sources & further reading
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