Which glucosamine and chondroitin is best for you?

"Hi Gary I frequently tramp/fly fish with a tramping pack doing multi-day/week trips up rocky river beds which are hard on the body. Although currently fit and healthy, as preventative action I would like to start taking glucosamine and chondroitin as preparation for the upcoming fishing season. I viewed one of your videos "Which glucosamine and chondroitin is best for you?", the Balance Joint Food for Athletes seems to fit the bill. Can you advise if you stock/supply this? Thank you. I am also interested to see what other products you would recommend to maintain health for someone 34 years of age, fairly fit and regularly tramping over tough undulating terrain for lengthy periods. Price is not a major concern, I would prefer to purchase quality products."
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Gary:
Things have moved on since that video was made with more products on the market, so let me give a quick rundown of the latest.

My daughter, Mary Ann, guiding on the Heaphy Track

The concoction of MSM, glucosamine and chondroitin that has been giving me the best feedback is this one here (Joint Flex).  Effectiveness, in terms of reports of improvement in joint function and reduced pain have been consistently good with this product.  While it is a little more expensive than others, it may be that it is of better quality - like taken from the top of the barrel while the cheaper ones are from the bottom, or something like that!

You are right to go for quality.

The key to staying in great health is to ensure that you have a rich intake of nutrients based on what we know tends to be depleted in healthy, active people.

If you are basically in good health this is what I would recommend:

• Super Smoothie - one scoop daily.
• Creatine Magnapower - one scoop daily.

These cover just about all the nutritional needs of an active person.  The hi-potency magnesium with co-factors is just what is needed during long and arduous hikes.

The reason I particularly recommend this combination is you can take it as sachets in your back pack along with a protein shaker.  Given the water from streams is safe, you can make up a refreshing smoothie drink as you go, thus saving on weight and bulk.  Whatever the quality of the rest of the food you take into the bush and whether you catch a fish or not, the Super Smoothie ensures you have a rich intake of nutrients, including protein.

When at home you can use the Super Smoothie as part of your breakfast and other meals.  Let your creativity flow with recipes!

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About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

I have a "Slap Shoulder" injury. Which glucosamine supplement is best

My name is Andraž and I´m 21 years old.

I´ve just seen one of your presentations on youtube about glucosamine and I have one question. I´m training gymnastics and I was operated on my shoulder - the diagnosis was SLAP LAESIO or slap shoulder. So they fixed my sinew of long head of biceps brachii. I had this operation about 4 years ago. It is quite ok now, but I was thinking about taking glucosamine as a dietary supplement.

But I don´t know which product to choose. Should I take glucosamine in combination with higher amount of chondroitin or the one with higher MSM? Because I don´t know which component is better for ˝repairing˝ sinew (because it differs a little bit from cartilage). So, is it better to take (beside glucosamine of course) higher doses of chondroitin or MSM?

Andraž from Slovenia.
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Gary
Andraz, while glucosamine will not directly benefit the particular joint injury you have suffered (You have damaged the joint capsule and tendons - not the cartilage joint surfaces) it will certainly do you no harm. This is because glucosamine and chondroitin do assist with maintaining healthy collagen of which your damaged tissues mainly consist of.

MSM will assist with restoring collagen to good health and has a healthy natural anti-inflammatory effect.

Probably the best combination for a young person in your situation is the Balance Joint Repair for Athletes. This covers all bases.

Add Active Elements 2.1 - 2-4 tablets per day to supply silica and calcium flouride which maintain strong and flexible collagen. Deficiency in these shows in the body as hard and inflexible tendons and ligaments, poor skin, hair and nails, including heels that crack.

Ensure your diet is rich in a wide range of unprocessed fats and oils. Each meal should have a little quality protein in it rather than all the protein being lumped into a single meal.

Combine this nutrition with a weekly sports massage of the shoulder girdle and regular stretching. Review progress in about three months and adjust therapies accordingly.

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Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.

Have you found any particular brands of glucosamine or chondroitin to be better than others?

Have you found any particular brands of glucosamine or chondroitin to be better than others? Or do they all work pretty well?
Deb
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Gary Moller replies:
Deb, They are all very much the same. However; their value for money varies enormously, with the most expensive being the tablets, capsules and the liquids.

I tend to the Nutra-Life and Balance products mainly because they are a New Zealand company. I know the chemist there who formulates the products and often chat to him about his products and related matters. Of course, he wants me to promote the tablets; but I continue to frustrate him by favouring the powders! The less the processing the better, I say!

Glucosamine and Chondroitin products taste okay when fresh (glucosamine is sweetish). I prefer the pots of powder because you are not paying a premium for the tableting or the water, in the case of a liquid. Just mix it up in a glass of apple juice or your smoothie and down the hatch!

There are various formulations that take account of the age of the joints and sporting damage.

• Balance Joint Food for Athletes is for young joints being subjected to violence. Good for rugby players for example.
• Nutra-Life Joint Food is for joints that are being subject to chronic wear and tear and up to about the age of 50 years. Good for distance runners and cyclists.
• Nutra-Life Joint Factors is designed for older joints that are getting a bit arthritic. Good for old joints that hurt in the morning and tend to swell.

Now, what's the difference? Well not much really. Each has glucosamine and chondroitin but with differing amounts. Young joints do not need much chondroitin which hydrates cartilage. Older joints need more chondroitin to reverse drying out and less glucosamine. MSM (methylsulfonylmethane) is added to the Balance Joint Food and the Joint Factors because there may be some inflammation in both cases.

In all cases, the maximum dose should be followed for at least three months before backing off to a maintenance dose. This should be supported with an Active Elements mineral therapy programme and maybe a few other nutritional items according to need, such as cod liver oil.

Do you have a question?
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.

Does Glucosamine and Chondroitin really work?

"Hi Gary, thanks for your advice. I've been taking the joint factors 4500 now for about 5-6 weeks and have noticed a definite improvement in my knee, particularly in the reduction of pain and an increase in the freedom of movement.
I've also cut back on the touch and running and I try to keep my leg exercises at the gym simple so as not to stress the knee joint with too much of a load.
Just one question... does the JF4500 come in capsule form at all? I do a bit of travelling around and capsules would be easier to pack.
Thanks again for your help,"
Darren.
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Gary Moller comments:
I have been recommneding joint food (glucosamine and chondroitin and MSM) formulations in NZ for the best part of 15 years and the reason why is simple: Because these nutrition products work when used properly.

Of course, when a study is reported to find that these products do not work, there is much hoopla by the mainstream media and some medical authorities. I discount these most of the time as being the premature crowing of parties with vested interests in the arthritis industry.

These products do work for most cases, improving mobility and reducing joint every bit as effectively as the most powerful anti inflammatory medicine. The need for joint surgery or joint replacement is often delayed and sometimes even deemed no longer necessary. Of course, there is a time for surgery. Even then the case for glucosamine and chondroitin supplementation remains since it aids post operation recovery and ongoing care of every other joint in the body.

The general rule of thumb is to take at least the maximum recommended daily dose each day for at least three months, spreading the dose throughout the day, rather than taking a lot in fewer doses. It is also highly beneficial to work on balancing one's tissue mineral balance using the Active Elements programme (Accessed via my website www.GaryMoller.com). Exercise regimes may also need to be adjusted to reduce or eliminate risk of further damage to the joint and to strengthen the muscles.

After three months, the doses can be reduced to less than the recommended maximum if you are pain free. However; it is a good idea to keep dribbling the glucosamine and chondroitin into the body. When you know there is a period of excessive stress coming up, such as running or walking a race, section clearing or hiking a long trail, then the dose should be increased in the few days leading to the stressor and then continued for several days after.

I remain a fan of the powder forms of glucosamine and chondroitin due to their value for money and the fact the solution is dissolved before ingestion. If you are going to be traveling about there are pill versions with glucosamine and these are much easier to get through borders like US Customs than a pot of white powder! If you are traveling about, you could just not bother with the glucosamine pills. Your joints will survive without it for weeks and months, given that you have gone through the three months loading phase and the joints have settled.

Do you have a question?
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.

I have ruptured my ACL and Medial Ligament

Dear Gary,

About 11 years ago I suffered a serious injury to my left knee while playing sport, rupturing my ACL and medial ligaments, which left me bed-ridden for a month and on a long, long road to recovery. I was eventually seen by an orthopaedic surgeon who opted not to operate and told me to strengthen it with exercise.

I continued to play sport (mostly rugby and touch) and train at the gym for another 3 years, with the knee always giving me problems. It was often painful, would 'click' out and then back in, and the leg was obviously alot weaker than my right.

Then, at the end of 2000 during a touch game, my right knee gave way and I was diagnosed with a ruptured ACL. The injury was nowhere near as bad as the first one and I got by with some physio and rest. A year later I did the right knee again in a touch game and this time I had it checked by another orthopaedic surgeon (XXXX) who recommended surgery. Since I couldn't walk without it locking up on me I agreed and ended up having a full reconstruction.

While the right knee is as good as it can be, the left knee has continued to give me problems and over the last year has worsened. I get very sharp pains under my knee cap and too much activity on it (running, touch etc) often results in swelling and/or restricted movement. I saw XXXX again for advice and he recommended against any surgery and after x-rays diagnosed osteo-arthritis. He advised me to strengthen my leg through exercise in order to support the knee.

I am now 41 and still very active, training regularly at the gym and playing touch. I spend alot of time on the exer-cycle trying to strengthen my quads without stressing my knee joints too much, as well a doing leg exercises - limited due to the pain I get in my knee. I realise I need to take supplements to aid in the repair of my cartilage/joints and help my osteo-arthritis, so I have been reading through your website for advice.

It would seem my best options are either the "joint factors 4500" or the "joint food for athletes" but I'm not completely sure, so thought I would check first with you before purchasing. Which would you recommend given my history? And is there anything else I should look at taking?

Thanks for your time, I look forward to hearing from you.

Regards,

Darren
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Gary Moller comments:
Darren, Let me start with a few observations and comments:

It is a shame that your injury was not properly assessed and treated all those years ago when you first damaged it. There is little question that surgery to repair the damage was warranted.

It is absolutely critical that you look after your knees. They have decades yet to serve and there is nothing like the original. Plastic ones are your last resort.

Any physical activities, including Touch, which involve forceful acceleration, deceleration, twisting and turning and the possibility of violent contact with another player should be avoided for as long as there is joint pain and/or instability. If there is anything more than dull pain in the knee, the pain is telling you that damage is being done and you really should stop.

If there is ongoing knee pain, it is best to rest the joint for as long as it takes - be that 5,10,15 or more years. That means staying away from activities that cause joint pain. This includes most running sports, many gym exercises. Some cycling may be OK in your case; but do not overdo it.

Replace with sports like kayaking, swimming, snorkling, scuba diving, aquajogging and cycling. Rowing may be OK. In the gym, concentrate on the upper body. Sure, strong legs are important; but there is no benefit going beyond what is necessary to maintain stability.

It is time to give the Touch away. While you may find this hard to accept, the change will be exciting and refreshing, once you get into it. How about Waka Ama? Embrace change throughout life.

Which Joint Food is best for you? Definitely go with the JF4500 as your first and best value choice. Take the maximum recommended dose daily for at least 3 months. You can add 5-8 capsules of a quality fish oil per day or, preferably, with some daily flax oil. I also recommend that you complete the Active Elements Mineral Assessment because a mineral imbalance/deficiency can affect joint health and healing. You could also try wearing a quality elastic knee bandage - the ones with a small hole for the knee cap. This design may help to stabilise the kneecap during exercise as well as countering any swelling.

I hope this helps Darren. Please let us know how you get on.

Talk to Gary Moller (First 5 minutes are free):

I am training for a marathon and I have problems with my knees swelling

Hi Gary I am currently into week 10 of an 18 week marathon training program and am experiencing problems with knee swelling.

...I had a successful knee reconstruction 6 years ago which has enabled me to go on and run several marathons as well as the Keppler challenge and other off road events, all without knee swelling and stiffness. I am 40years old.

What I would like to know is, should I be taking the Joint Factors supplement that you are advertising on your website. Or is it too late to start to be of any benefit? Looking forward to your reply. Regards
"L"
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Gary Moller responds:
I am assuming that you had an anterior cruciate repair. There is often damage to the knee cartilages and there may be some unwanted ongoing joint laxity which causes some slipping and sliding within the joint. That you are now getting some swelling is not unexpected.

Unfortunately, these injuries come back on us as we age and the repair processes are less able to keep abreast of the wear processes. As somebody who is a wee bit older, who has had two operations on the same knee and who remains obsessively hyperactive, let me give you a few words of wisdom. Before I do so, I would like to point out that my knee is functioning better today than it was when I was 40. Credit for this goes to being a stickler for ensuring no further damage is done to that dodgy joint:

If it causes joint pain or swelling - stop immediately
Pain and swelling mean that you are causing serious damage to joint surfaces which are literally a millimeter or less in thickness. Do not harm these delicate surfaces unless you plan to spend your latter years in a wheel chair. According to Tower Insurance knee replacements are up 268% from 2001. This is a shocking indictment on the way we treat (sorry - abuse) our knees. Look after those knees folks if you want to get through airport security without being frisked every time!

Nourish your joints while there is still something there to repair
You can never be too early (or too late) in supplying the nutritional substrate that those hard-working cells need to rebuild healthy joint tissue. This means trace minerals, glucosamine, chondroitin and several other nutrients, including plenty of vitamin C. When it comes to joint nutrition, the sooner one starts the better.

Exercise; but not in a way that causes harm
I was pretty good at marathon running. Did over a dozen with several at a brisk pace. That was over 20 years ago. Although I think I am fit enough, I will never do another because I want to have knees when I hit the ton. I simply made the decision to quit doing marathons and never, ever regretted that decision. Nowadays, most of my running is off road and no longer than about 1.5 hours. I can still chop out a 5km race in about 20 minutes which is satisfying for a chap now in his mid 50's. Nowadays, I do the grueling endurance work on a mountain bike. I can still do a 2-3 hour off-road running race without too much distress. All this is carefully chosen and executed to prevent ruining my knees.

Mountain bike riding is very hard work while being easy on the knees. A ride can last 3-4 hours with no joint pain of note. The other fitness activity that my knees love me for is kayaking.

So the advice is to choose activities that are good for your knees. Pounding the pavements is not one of them and marathon running sure is not on the menu either. And yes, I would recommend the joint foods of glucosamine and chondroitin; but not if the rest of the advice in this article is ignored.

Does gelatin reduce joint arthritis and joint pain?

Dear Gary,
I have a friend with a background in food technology. He has had some severe arthritic problems with his knees and began taking doses of gelatine. After several months of taking this he maintains that he has had considerable improvement both in his mobility and a big reduction in pain.

Have you heard of this as a treatment of arthritic problems?
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Gary Moller comments:

Athol,
Your friend is definitely on the right track. It depends on how refined the gelatine is. I would assume that there are quantities of chondroitin, one of the constituents of joint cartilage in the gelatine. Of course, there are other constituents of cartilage that may be in the gelatine from the rendering process. The less refined it is the better. Home made is best. Read on!

The best way for people to get these and many other valuable nutrients for joint and general health is via bone broths such as those that Grandma swore by. Get a kilo of beef, lamb or free range chicken bones from the butcher and simmer for a few days to render them down, boiling out all of their goodness into a rich broth of proteins and minerals – and gelatine. Here is the recipe.

Gelatine has several health benefits, including aiding digestion and soothing the gut. It holds water in the digestive tract and helps soothe and keep the intestinal wall in good health. It aids the absorption of nutrients from the digestive tract. Gelatine is a constituent of collagen which is the material that holds us together at the cellular level! As we age, we sag. We need more gelatine in our diets as we get old.

In addition to the gelatinous broths, I would not hesitate to add a commercial glucosamine and chondroitin formula to the mix. These preparations are concentrated sources of the nutritional substrate that makes up healthy joint tissue: glucosamine, chondroitin and nutrients such as trace minerals and vitamin C

Wishing you good health

I think I broke my ankle while out running - Part II

Well, I am back to careful jogging after having cracked the medial malleolus of my right ankle. I am even playing soccer with my son. Here are a couple of photos of my ankles 13 days post injury:

If you look closely, you will see that the ankle bone on the inner side of right ankle is noticeably thicker than the left hand side. This bone was fractured when I went over on the outside of my ankle while running off road (Refer earlier report here and compare photos). Some people think I have the boniest ankles in the business!

What is really important is the fact there has been no muscle wasting, there is no loss of ankle mobility and the ankle reflexes have been restored to pre-injury working order. If the ankle had been immobilised for this period of initial healing, there would have been a period of several weeks rehabilitation to restore normal strength and function.

Now, I am not suggesting for a moment that a person with a fractured ankle forgo with immobilisation and commence exercising, including soccer as part of their rehabilitation. However; I am using my case as an example of how a carefully managed "sports medicine" approach to injury management can bring about wonderful results. The fracture was not unstable and did not directly involve weight-bearing bones.

First of all, I ensured there was minimal swelling despite having to continue walking and jogging for an hour after the injury just to get home. I then determined what I could and could not do without stirring up the injury - how to remain active while the scarring and callousing knitted the damage securely enough to take the strain of this or that activity. I had the injury site massaged daily after about the first 36 hours. I took no pain medication, including anti-inflammatories which might interfere with the healing processes. The closest was some flax oil, bone broth and joint food to assist the joint and bone with healing. Long, hot Epsom Salt baths with a cool bottle of beer on the side were my pain management. I walked daily up and down steep hills for as long as the pain was bearable, steadily increasing the distances as the days passed. I practiced balancing exercises to strengthen the ankle muscles and to retrain the reflexes.

What kind of joint food preparation should I take following knee surgery?

"Gday Gary, I just watched the video on your website as to which glucosamine supplement to take, but I am still a little confused.
I am 22 and have had a knee reconstruction. I just recently had a meniscus repair operation on the same knee, and was told that my articular cartilage is beginning to wear out.
I was thinking about taking the Balance joint food for athletes supplement, to possible help aid my cartilage in regaining some strength, however I am worried about the low levels of chondroitin present. Is this the supplement I should take , ore one of the other ones? \
I appreciate your help with my situation. "
Garry

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Gary Moller comments:

Garry, I appreciate the situation you are in, having had two major knee ops myself in my 20’ s and facing the prospect of early arthritis. Fortunately, a sensible approach to exercise and the use of good nutrition means the prospect of arthritis seems further away than it was 10 years ago.

I recommend that you use the straight Nutra-Life Joint Food because it is high in Glucosamine which will help cartilage repair. Because you are still young, you do not need huge amounts of Chondroitin which hydrates the cartilage.

You need lots of MSM. MSM is highly beneficial for cartilage repair as well as being surprisingly effective for managing joint inflammation and pain. Kordels MSM provides a pure and cost-effective source of MSM.

The combination of all three nutrients (MSM, Glucosamine and Chondroitin) gives a powerful nutritional effect on that damaged knee joint of yours. I recommend that you commence by taking 6 rounded teaspoons per day of Joint Food and three capsules daily of MSM for the first three months, then lower to the recommended levels on the label thereafter. Boost the dosages of both at any time if there is any joint pain or swelling.

Take extra of both around periods that you know will be throwing extra stress on the joint, such as when doing competitive sport or a long hike with a back pack. I would commence these two days before the anticipated stress and strain and continue the regime for about three days afterwards to aid a full recovery.

While Nutra-Life Joint Food contains generous amounts of vitamin C, a total of 2,000mg per day or more may assist joint health.

If your knee flares up or hurts for any reason, then take extra MSM (up to 4 capsules per day) for 3-4 days along with extra Joint Food (six teaspoons per day). By having the MSM separate you can better use it for managing any episodes of joint pain and inflammation.

Always take these nutritional supplements with food, spread them over the day and never use as a substitute for quality food.

Which Joint food formulation is the best one for you?

In this video, I explain the differences between the three commonly available glucosamine and chondroiting joint food powder formulations.

Don't sit up straight - its bad for your back

"It seems that sitting up straight, something many of us are taught from a very early age, is not good for your back, say researchers from Scotland and Canada. They found that sitting up straight strains your back unnecessarily. Ideally, you should lean slightly back, at an angle of about 135 degrees, they say".
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Gary Moller Comments:
The spine is made up of a complex series of muscles, ligaments, bones and fibrous joints. The joints have a poor blood supply. The joints rely on movement to squeeze nutrient-rich fluid into the tissues while removing the metabolic toxins. Lack of movement causes pain and stiffness by a buildup of toxins that swell the intervertebral disc. Without movement, the joints gradually degrade, stiffen and weaken over time and may open the way to chronic and sometimes catastrophic back problems. This is why any form of exercise tends to give some relief for back pain sufferers.

Sitting is worst because the protective abdominals relax within seconds of sitting. Standing is a little better; walking is good as is jogging - so long as these are coupled with various toning and mobility exercises.

Like other joints, I have found that including Joint Food in the diet can give lasting relief to back pain. The nutritional needs of the spinal joints are probably more important than joints like the knees because of their poor circulation.

I have published a book on back pain which has practical advice for prevention, treatment and recovery; including a series of exercises.

Does glucosamine and chondroitin work for runners?

Glucosamine assists the repair of worn or damaged cartilage while chondroitin assists the hydration of cartilage, thus improving shock absorption and reducing wear and risk of injury. Their actions are supported by a growing body of research and the experiences of clinicians, including vets.These substances are best taken with various other nutritional co-factors, including MSM, copper and vitamin C which are beneficial to joint health. Many formulations, including the two listed here have these additional nutrients in them.

The benefits may be noticed within days, but it is usual to undergo a course of supplementation taking the maximum dose daily over a 3 month period before easing off. As with most nutritional strategies to maintain health and to be inury free, the effects are subtle to the point of being impossible to measure. In answer to queries about benefits for connective tissue other than joints: the answer is "Yes". they are beneficial for tendons and even the skin, nails and hair.



Should a runner take them? My recommendation is to do so if you are over the age of 35, or have had a history of joint problems or injury, a family history of arthritis, if you are in a job that is stressful on your joints or if you are doing particularly heavy training or intense competition - or all of these!