Does glucosamine help with joint complaints?
Glucosamine sulphate (1500 mg per day) may produce a modest reduction in pain from knee osteoarthritis after twelve months, but do not expect an effect comparable to pain medication.
Glucosamine may help with pain from osteoarthritis of the knee, hip, or hand, but do not expect a large effect. In studies, people with knee osteoarthritis took 1500 mg of glucosamine per day, often combined with 1200 mg of chondroitin (a substance found in cartilage). In the short term, that combination produced measurably less pain and better function, but the effect was small to moderate. Whether you would actually notice a difference in daily life is not clear-cut.
For longer-term pain relief, glucosamine sulphate is the best-supported choice. A large analysis combining many studies found that glucosamine sulphate still produced measurably less pain than a dummy treatment after at least 12 months. That analysis was partly carried out by employees of a former glucosamine manufacturer, which adds to the uncertainty. An independent analysis concluded that glucosamine and chondroitin offer a small and possibly not meaningful benefit.
If you also want to slow down the wearing of your joint, choose glucosamine sulphate specifically. Glucosamine hydrochloride has been studied less for that purpose. Choose a tablet or capsule with 'Glucosamine sulfate, 1500 mg' on the label and use it for at least 12 months before drawing any conclusions.
There is little reason to worry about safety: side effects in most studies were barely different from those of a dummy treatment. For joint pain in healthy people or athletes without osteoarthritis, glucosamine has not been studied enough to recommend. All studies focus on people with osteoarthritis. Discuss this use for osteoarthritis with your doctor, especially if you are also taking other medicines.
Based on multiple analyses combining many studies of controlled research. The overall strength of the evidence is moderate: studies vary considerably, effects are small, and the practical meaning of the statistical findings is repeatedly disputed.
Does strength training help against osteoporosis just as well as medication?
Strength training demonstrably improves bone density and offers additional benefits that medication does not, but the two are not alternatives to each other: for a seriously elevated fracture risk, medication has stronger evidence and cannot be replaced by exercise.
Is collagen powder worth it for your joints?
For people with knee osteoarthritis or joint pain during exercise, there is reasonable supporting evidence that collagen peptides (10 grams per day) or UC-II (40 mg per day) can improve pain and function. For muscle building or use without existing complaints, the evidence is too thin.
Does taking cortisone long-term weaken your bones?
Long-term cortisone use demonstrably weakens your bones; if you use it long-term, it is wise to discuss with your doctor whether you are a candidate for bisphosphonates as a protective measure.
Does physiotherapy really help if you already have osteoporosis?
Supervised exercise genuinely helps if you have osteoporosis: it slows bone loss, improves your balance and muscle strength, and reduces fear of falling. Consult a physiotherapist for a safe and effective personalised programme.
What does magnesium do for your bone strength?
Getting enough magnesium appears to be good for your bones, but whether supplements truly prevent fractures has not yet been convincingly demonstrated. First make sure your intake through diet is in order; consider supplementation only if you know you are deficient, and discuss this with your doctor if in doubt.
Does strength training help against bone loss (osteoporosis)?
Strength training helps to increase or maintain bone density, but the effect is modest and a reduction in fractures has not yet been demonstrated. Train at high intensity and under supervision for the best results.