Comparative Analysis of Joint Supplements

Do you have joint problems?

Are you bothered by pain, stiffness, lack of mobility, or frequent injuries?

The good news is: joint supplements can help with all of these issues, and more.

The bad news is: there are many ineffective supplements out there. Some of them might even be harmful. If you want to make sure a supplement is healthy and delivers concrete results, be sure to read on.

In this guide, I will compare popular joint supplements (including brands) and how they differentiate from each other, their safety, and more.

Please note that this is purely an informational article and is not meant as medical advice. Furthermore, I am not sponsored or affiliated by any brand mentioned in this post.

Let’s see which joint supplements are best for you.

Comparative Analysis of Glucosamine and Chondroitin Supplements

Glucosamine and chondroitin are both very popular in the joint health community. In fact, they are often taken together. I explain everything in detail below.

Differences and Similarities

Glucosamine is a sugar molecule naturally found in your cartilage. Your body uses glucosamine, among other functions, to assist in the repair and maintenance of joint tissues. Glucosamine supplements are typically derived from shellfish, but there are plant sources available, too.

Chondroitin is another molecule found in our body that attracts water to cartilage, promoting joint lubrication and shock absorption. In practical terms, you may experience smoother movements, wider flexibility, and less joint pain from chondroitin. Chondroitin supplements tend to be extracted from bovine or shark cartilage, but there are vegan options as well.

Glucosamine and chondroitin are thought to have similar effects on our joints, although their mechanisms of action aren’t the same. Glucosamine is suggested to be involved in repairing and maintaining our cartilage, as well as slowing down the rate of cartilage breakdown with age, including in osteoarthritis (OA) patients.

Whereas chondroitin is more focused on drawing water to cartilage to make it spongy and impact-absorbing. While research is mixed and inconclusive, chondroitin might have more impact on joint pain and stiffness, whereas glucosamine might be more of a “silent hero” in terms of protecting long-term joint function.

Synergy When Combined

Because they complement each other, glucosamine and chondroitin are usually taken together. In fact, most of the popular joint supplement brands utilize glucosamine and chondroitin in combination; it’s rare you’ll see one or the other alone.

Together, they can help to mildly relieve your joint pain, stiffness, and inflammation, as well as promote smooth movement and protection from daily impacts and wear and tear.

Comparing Brands of Glucosamine and Chondroitin

Many of the brands mentioned below combine glucosamine and chondroitin together. But, for the purposes of this section, I will only compare standalone glucosamine and chondroitin supplements. I conducted my research on iHerb, but you will also see most of these brands on other retailers, including Amazon.

Glucosamine

NOW Foods and Doctor’s Best are among the only well-known brands that offer standalone glucosamine and chondroitin supplements.

NOW Foods offer two options of Glucosamine supplements:

1. Vegetarian Glucosamine ‘1000’ – GreenGrown® Glucosamine HCl at 1000 mg per capsule, costing $14.69 per bottle of 90 capsules at the moment of writing. This is a great option for vegans or those allergic to shellfish (where glucosamine is most often derived from).
2. Glucosamine ‘1000’ – This is a shellfish-derived Glucosamine HCl version. Same 1000 mg per capsule, only you get 180 capsules per bottle with this one, while costing around $18. This is a better value for money if you are fine with shellfish. Regardless of which of these two options you pick, you should get the same results.

As for Doctor’s Best, it offers:

1. Glucosamine 750 mg – 750 mg of Glucosamine Hydrochloride Potassium Sulfate per capsule. 180 capsules per bottle. Price is around $12.70 at the moment of writing.
2. Vegan Glucosamine with GreenGrown Glucosamine – Containing 750 mg of Glucosamine hydrochloride potassium sulfate (GreenGrown® Glucosamine). It costs $14.73 per bottle, 180 capsules.

Chondroitin

Here are a few of my recommended chondroitin brands and their comparison:

1. NOW Foods Chondroitin Sulfate – Containing 600 mg of bovine cartilage-derived chondroitin sulfate per capsule. Price is $23.26 per bottle with 120 capsules.
2. Source Naturals Chondroitin Sulfate – Containing 400 mg per tablet (from bovine cartilage). Price is $9.89 per bottle with 60 tablets.
3. Swanson Chondroitin Sulfate – Containing 600 mg per capsule. Price is $26.99 per bottle with 120 capsules.

Comparing Natural and Synthetic Joint Supplements

Generally speaking, the best-studied joint supplements are shown as safe and healthy for daily use, whether they are derived from plants and animals, or are synthetically made (MSM, for example). Most high-quality supplements on the market today combine naturally sourced ingredients and synthetic ingredients.

Still, there are some notable differences between the two. Knowing these should help you make an informed decision.

Source

• Natural supplements are derived from plants, minerals, resins (e.g. Boswellia Serrata or Indian Frankincense), or animals (e.g. omega-3s from fish). These supplements often contain whole food extracts. People who are into holistic health solutions tend to prefer them.

• Synthetic supplements are, of course, made in a lab. They mimic natural compounds, or have entirely unique mechanism of action. Their advantage is consistency in dosage and purity; there’s no volatility like with natural compounds, you know exactly how much you get every time. For example, glucosamine is usually derived from animal or plant sources, but it can also be made synthetically.

Efficacy & Absorption

While I am proponent of going the natural route whenever you have the possibility, natural doesn’t always mean better or more effective. Take MSM for example. It is a compound naturally found in humans, plants, and animals, but it can also be made in a lab.

The difference between natural and synthetic MSM might not be that big. In fact, Alexander G. Schauss, Ph.D., is a former Clinical Professor of Natural Products Research at the National College of Naturopathic Medicine in Portland, Oregon stated: The process nature uses to produce MSM is rather similar to how humans produceit commercially. But MSM is not “natural,” rather it is a synthetic product. Theconfusion in qualifying the source of MSM as “natural” or “synthetic”comes from the fact that MSM is identical in structure whether it comes from the factory or is found in nature.” (quoted from naturalproductinsider.com).

Safety

Natural joint supplements are generally thought to be healthier for long-term use. But just because a supplement is natural does not guarantee safety.

A case in point is curcumin (turmeric). High doses can thin the blood which can interact with blood thinning medications. Furthermore, high doses of curcumin or other natural joint supplements like green tea extract may, in rare instances, strain the liver.

Fish Oil Versus Plant-Based Joint Supplements

Fish oil is the most common omega-3 supplement for joint health. A growing number of studies show that it relieves inflammation. Omega-3s also offer a host of additional benefits for your body and mind.

But for some groups of people, like vegans, or those concerned about fish oil quality, a plant-based omega-3 might be preferred.

You might wonder which of these – fish oil or plant based – is better for you.

I laid down the factors you should consider:

Source

• Fish Oil Supplements: They are derived from fatty fish such as anchovy, which is rich in (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two chief omega-3 fatty acids.

• Plant-Based Supplements: Plant sources of omega-3 include flax seeds, chia seeds, brussel sprouts, and algae oil. The form of omega-3s in seeds and some plant sources is ALA (alpha linoleic acid), which the body converts to the main omega-3s (EPA and DHA), but at a relatively low conversion rate.

Luckily, there are plant-based omega-3 supplements available, such as those from algae oil, that contain EPA and DHA, in fact, sometimes more than fish oil supplements, and of even better quality. In fact, algae are the original source of omega-3s in all marine ecosystems—it’s where fish get their omega-3s from!

Effectiveness at Relieving Joint Inflammation

Fish oil’s EPA and DHA have been shown to significantly relieve inflammation and joint pain.

As for plant-based options, it depends whether it’s ALA, or if it’s EPA and DHA. If it’s ALA, then you will likely see limited benefits due to poor conversion of ALA to EPA and DHA. However, if you are taking plant-based EPA and DHA (such as those from premium algae-oil supplement), the results should be the same as with fish oil—and it may even be cleaner and more eco-friendly.

Taste and Digestion

Some fish oil supplements can leave you with a fishy burps and fishy aftertaste. This doesn’t happen with plant-based omega-3s, such as algal oils.

There are ways around the fishy burps from fish oil, though. Some manufacturers use enteric-coated softgels as well as add citrus flavors to softgels which masks or completely hides the fishy flavor and smell.

As far as digestion goes, it depends on your genetics, lifestyle, and body chemistry. Some people might get gastrointestinal discomfort from fish oils. But in both cases of fish oil and plant-based omega-3s, most people will not have noticeable side effects—they are shown as safe in recommended dosages.

Comparing Effectiveness of Various Joint Supplements

Omega-3s

Omega-3s have been shown as effective in combating symptoms of osteoarthritis (OA), including cartilage degradation. A 2022 study review found that omega-3s might help combat degradation, joint pain, and loss of joint function by reducing inflammation in joint tissues.¹

Glucosamine

Glucosamine is commonly used for reducing joint pain and cartilage breakdown. Evidence is mixed, with some studies noting a range of benefits, others noting very little or no benefits compared to a placebo. A 2018 meta-analysis found that while glucosamine wasn’t notably effective at relieving osteoarthritis (OA) pain, it helped reduce joint stiffness.²

Chondroitin

Similarly to glucosamine, chondroitin is not yet researched enough in humans to be able to say with certainty what effects you can expect in terms of joint health. However, the current evidence (some of which is of low-quality) suggests that it is effective at relieving joint pain. Chondroitin is also shown to be very safe, which is why many people use it.³

MSM

A scientific paper from 2017 published in Nutrients found MSM to be effective at relieving inflammation, joint/muscle pain, and oxidative stress, as well as enhancing antioxidant capacity. They also noted that as a Generally Recognized as Safe compound, MSM has a very low risk of side effects.⁴

Boswellia Serrata

Scientific research shows Boswellia is effective at relieving joint pain and improving joint function. It might be one of the most potent natural joint supplements.⁵

Ginger

Ginger might be helfpul at relieving pain and inflammation, including in the case of osteoarthritis. But how effective it really is, scientists don’t know yet. Evidence is conflicting.⁶

Curcumin

Curcumin, the active compound of the spice turmeric, is one of the most potent natural supplements for relieving joint pain and inflammation. Its effectiveness is even compared to NSAIDs in some cases.⁷

Green Tea Extract

Green tea extract is packed with antioxidants that may protect joint tissue from damage. In addition, green tea extract fights inflammation, thereby reducing joint damage.⁸

Hyaluronic Acid

Hyaluronic Acid is used for alleviating joint pain and improving function and movement. HA is beneficial for lubricating joints. HA injections seem to be especially effective. ⁹

Type-II Collagen

Evidence suggests that type-II collagen supplements (undenatured) relieve pain and improve range of motion of joints.¹⁰

Side Effects Comparison of Popular Joint Supplements

Most joint supplements are considered safe and with low risk of side effects. However, no two people are the same. There are, in rare instances, side effects reported from using some common joint supplements.

I take a closer look.

• Omega-3s – Omega-3s are safe when taken in doses lower than 3-4 grams for most people. However, in those with a risk of bleeding, omega-3s should be avoided before speaking with your physician because they can thin the blood.
• Glucosamine – Some reports suggest it’s best to avoid glucosamine supplements if a person has diabetes or blood sugar problems. Again, it’s best to consult your doctor if you fall into one of these groups.
• Chondroitin – Generally considered to be safe.
• MSM – Also a safe supplement. In rare cases, as with almost any supplement, there is a potential for mild and transient effects like gastrointestinal upset.
• Boswellia Serrata – Generally seen as safe.
• Ginger – Can cause nausea in rare instances.
• Curcumin – Generally regarded as safe, but people should avoid taking high doses to avoid liver strain. In addition, curcumin can thin the blood, which means people on blood thinning medications should avoid it before talking to a medical professional.
• Green Tea Extract – Low doses have a very low risk of side effects. However, in very rare instances, green tea extract, in high doses, may lead to liver damage.
• Hyaluronic Acid – Hyaluronic Acid is generally shown to be a safe supplement, but those who have cancer or are undergoing chemotherapy should never take it without their doctor’s permission.
• Type-II Collagen – Generally shown as safe.

Brands

• Relief Factor – isn’t known for causing major side effects. The only ingredients to watch out for are omega-3s and turmeric in case you take a blood thinning medication. They can interact.
• Physio Flex Pro – this popular joint supplement is known for containing well-researched ingredients in safe doses, with a minimal risk of side effects.
• GNC TriFlex – ingredients in this supplement are shown to be safe for most individuals who are otherwise healthy and are not taking medications.
• Schiff Move Free – it contains glucosamine which, while safe for most people, may affect insulin sensitivity in rare cases, which is why people with diabetes should speak with their MD before taking glucosamine.
• Cosamin DS – it’s relatively safe, but again, the only word of caution is for diabetic people as it contains glucosamine.

Joint Supplements Comparison for Arthritis Relief

When it comes to arthritis and its related symptoms (pain, swelling, stiffness), some joint supplements are better than the others. Here are the most common joint supplements for arthritis relief and how they fare against each other.

Omega-3s

Omega-3s are helpful for all types of arthritis. Their anti-inflammatory effect not only alleviates pain, swelling, and stiffness, but it also assists in protecting joints from continual damage.

Glucosamine

Glucosamine may delay the progression of arthritis, more specifically, osteoarthritis. Due to mixed evidence, it is not among the most effective evidenced joint supplements, compared to omega-3s and curcumin for example.

Chondroitin

It assists in cartilage lubrication and hydration. This may contribute to smoother movement and pain-free joints in arthritis sufferers. It tends to pair well with glucosamine.

MSM

MSM is a sulfur molecule that may relieve inflammation and boost antioxidant protection of your joints. It is a staple joint supplement ingredient, though higher dosages might be needed (3,000 mg +) to achieve anti-arthritic effects.

Boswellia Serrata

Boswellia, or Indian Frankincense, is a tree resin known for its anti-inflammatory bioactivities. It holds the potential as one of the most effective supplements for arthritis.

Curcumin

Yet another highly effective joint supplement is curcumin. Among myriad of potential health benefits, curcumin is known for protecting joints from damage. It does this by boosting antioxidants in your body, which protect your cells, along with blocking pro-inflammatory molecules that contribute to arthritis development.

Hyaluronic Acid

Hyaluronic Acid lubricates and hydrates joints in people with arthritis, helping to reduce friction between bones during movement. This results in less pain and smoother flexibility.

Analyzing Cost-Benefit of Different Joint Supplements

Some supplements can cost a lot but have poor quality. It’s important to recognize which joint supplements are worth the money and what is the golden cost-benefit range to look for. I’ve tried to do this here, see for yourself:

• MSM – This is one of the most cost-effective joint supplements, with prices ranging from $7 to over $25, depending on the brand, number of capsule, dosages, and other factors.

• Collagen – Price can vary from $6 to over $90 depending on the brand, type of collagen, and where you buy it from. Most of the well-known collagen supplements cost between $15-25. At this price range, it’s a great value for money.

• Glucosamine+Chondroitin – Prices for well-known brands like Doctor’s Best and NOW Foods hover around $20 depending on the bottle size, dosage, and other factors. The cost-benefit ratio of such glucosamine and chondroitin supplements is excellent, but of course, only you can make your own judgement by doing research.

• Omega-3s – Quality omega-3 supplements lean towards the expensive side, with premium supplements like Nordic Naturals falling in the $50-70 price range. As omega-3s are extensively researched and shown to benefit joint health significantly, I’d say this is still a great cost-value ratio.

• Curcumin – There are cheap curcumin supplements available, but due to low efficacy and purity concerns, they are best avoided. With curcumin you can’t go cheap—it’s an effective joint supplement, but a quality option can cost you $30-60 depending on the brand.

• Boswellia – A decent quality Boswellia can be found for below $20, for example NOW Foods. However, if you have deep enough pockets and want to go with a premium option like Thorne Research Boswellia, you’ll need to fork out over $60.

You Might Also Like: My Supplement Buying Guide

Benefits Comparison of Joint Supplements for Athletes

Athletes have specific needs when it comes to joint supplements: faster recovery, protection of joints from hard exercise, enhanced performance, improved flexibility and mobility, and extended athletic longevity.

There are a number of supplements that can help you with these goals. Here I compare their benefits:

• Omega-3s – Compared to other joint supplements, omega-3s have a unique advantage of quenching inflammation in not only joints but also muscles, thus aiding post-workout recovery.
• MSM – This joint supplement benefits joints and physical recovery by providing building blocks for your body to repair itself after exercise. Furthermore, it boosts antioxidants which are protective on your health.
• Glucosamine+Chondroitin – They act in tandem to delay cartilage breakdown, which can happen from continuous hard exercise like endurance running.
• Boswellia – This is one of the best pain-relieving joint supplements for reducing post-workout sourness.
• Hyaluronic Acid – Hyaluronic acid, compared to other supplements on this list, offers the unique benefit of enhancing synovial fluid which lubricates your joints and absorbs shocks and impacts when you exercise. This not only contributes to smooth and pain-free movement, but it also reduces daily wear and tear, promoting your athletic longevity.

Comparing Joint Supplements for Seniors

A truly effective joint supplement for seniors needs to:

1. Reduce joint pain, stiffness, and swelling
2. Improve mobility and movement
3. Protect joints from further deterioration
4. Assist in repair and recovery of cartilage and other joint tissues

The recommended joint supplements for achieving these goals include:

• Glucosamine+Chondroitin: Again, this combination works for pretty much all joint health purposes, including reducing pain and promoting the healing of joints.
• Boswellia Serrata+Omega-3s+Curcumin: This potent anti-inflammatory combination alleviates senior arthritis symptoms, such as swelling, aches, and loss of joint function and mobility.

When comparing these supplements, glucosamine has a unique benefit of helping to rebuild your cartilage and protecting from further decay. What omega-3s and curcumin offer, on the other hand, is more direct and noticeable effects through reduced pain and swelling, which leads to smoother range of movement.

Analysis of Joint Supplements for Dogs vs Humans

Joint health is just as crucial for dogs as it is for humans. While there are similarities in ingredients found in joint supplements for dogs and humans, there are also some big differences. So make sure you read this section before thinking about giving your dog your joint supplement – or vice versa!

Digestibility

The first difference is supplement form. Human supplements often come in the form of capsules, or less commonly, powders. Canine joint supplements come in the form of soft chews, tablets, or liquids.

This is of huge importance for dog’s digestive system, which is shorter than humans, and requires the nutrients to be broken down and absorbed faster than in humans before leaving their body.

Soft chews, tablets, and liquids all break down and absorb fast. If you were to give a capsule of a human joint supplement to a dog, chances are it would pass through their system without getting efficiently absorbed.

Ingredients

You may have seen some common ingredients in human and dog joint supplements. Glucosamine for example. This ingredient is indeed helpful for both humans and dogs, as it helps to repair and protect our cartilage as we age, reducing wear and tear and pain.

However, it’s the other ingredients in a supplement that could potentially be incompatible for your dog. For example, xylitol, a harmless and potentially even healthy sweetener for human supplements, can be deadly to dogs. Or chocolate, which is to be avoided by our canine friends.

Dosages

Even if all the ingredients in a human joint supplement also happen to be used in dog supplements, don’t jump to giving the supplement to your pup just yet. With human joint products, correct dosages for dogs can be confusing and unclear—you want to avoid giving them too much and causing problems.

Canine joint supplements have specific instructions on how much to serve depending on your dog’s age, weight, and other factors.

Plus, there are some minerals and other nutrients in a dog’s joint supplement that you may not typically find in a human joint supplement, such as ascorbic acid which boosts glucosamine’s efficacy as well as enhances collagen production. If you would give your dog a human supplement, they would potentially miss out on these crucial nutrients.

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