Workout of the Day:
Five rounds for time of:
5 Hang Squat Cleans (135/95)
Written by Mark Riebel
One of the most popular joint health supplements on the market these days is glucosamine. This supplement is purported to improve joint pain and reduce excess mobility, and seems to accomplish this through slowing down the catabolic activity (processes that break things down) occurring in cartilage. Evidence beyond just word of mouth has been a bit mixed. A 6-month study sponsored by the National Institutes of Health found no significant reduction of pain in patients suffering from mild osteoarthritis of the knee, but pain reduction in the moderate-to-severe sufferers was significant. Several other studies and reviews show that while the effect of pain reduction may be little to none, the tissue modification effect this supplement has seems to be significant. In other words, evidence points towards slight to insignificant help with any current joint pain you may have, but could prevent it from getting worse. It seems this may be just a bit of insurance for cartilaginous joint issues.
Glucosamine is usually found in either a sulfate form or a hydrochloride form, and is often combined with chondroitin sulfate, a substance that may have an effect in reducing compression of cartilage (i.e. more capable of absorbing force). Evidence suggests that the sulfate form of glucosamine is more effective than the hydrochloride form, and a combination of the two substances was more beneficial than either one on its own.
If you’re interested in trying glucosamine, the typical over the counter dose is around 1000-1500mg per day, with almost no evidence of toxicity even up to about 2000mg per day, though this should be clarified by your health care provider.
As with all supplements, there is nothing that will supplant your own hard work and discipline, and any kind of herb, pill, or powder you consider should be checked with your doctor first.