Glucosamine And Chondroitin For Athletes

Athletes interested in building a stronger, healthier body sometimes turn to supplements like glucosamine and chondroitin. The two compounds are often paired in formulas that promise to prevent joint and muscle disorders and treat pain. Studies show mixed results in investigating whether the supplements do any good, so your best bet is to first check with your doctor to see whether they're right for you.

Identification

Glucosamine is an amino sugar and chondroitin sulfate is a complex carbohydrate that helps cartilage retain water. Both are natural substances found in cartilage cells. Product manufacturers typically use sources extracted from shark, cow or fish tissue or those created synthetically. In the United States, the supplements are sold individually and in combination, and are regulated by the Food and Drug Administration as dietary supplements instead of as conventional food and drug products.

Claims

Glucosamine and chondroitin are primarily promoted for the treatment of knee damage, with claims they can nourish the synovial fluid and strengthen cartilage. Benefits are said to include pain relief, possibly due to an anti-inflammatory effect from glucosamine, and improved joint function from the stimulation of cartilage-building proteins. Due to the anti-inflammatory properties, chondroitin is used to delay the onset of muscle soreness and may inhibit production of cartilage-destroying enzymes. Glucosamine is also touted as a treatment for chondropathia patellae, a weakening of the kneecap caused by excessive friction with the lower thigh bone joint, commonly found in young athletes.

Facts

A large-scale clinical trial known as GAIT, conducted from 2005 to 2008 at 16 rheumatology research centers across the United States, studied glucosamine and chondroitin sulfate separately and in combination to test pain-relief benefits. A positive response to treatment was defined as a 20 percent or greater reduction in pain within 24 weeks. The researchers found no significant differences between the supplements and a placebo for those with mild to moderate pain. Among participants who had moderate to severe pain, 79 percent had a 20 percent or greater reduction in pain using a glucosamine and chondroitin combination, compared with 54 percent who experienced relief with placebo. The study also found glucosamine and chondroitin sulfate fared no better than placebo in slowing cartilage degeneration in the knee.

Recommendations

The supplements used in most studies, 500 mg of glucosamine sulfate or 200 to 400 mg of chondroitin, are taken by mouth two to three times daily for up to 90 days. It's not clear what the optimal dose should be for a combination of the two supplements, or if they are more effective when paired than when taken alone. Daniel Gastelu, director of nutritional sciences for the International Sports Sciences Association, has previously suggested that athletes should not give up their current daily vitamin, mineral and protein supplements in favor of glucosamine and chondroitin. If you decide to add them to your current nutritional regimen, try them for six months but discontinue using them if you see no results.

Considerations

Because glucosamine is sometimes made from the shells of shrimp, crab or other shellfish, you should avoid these supplements if you have a shellfish allergy or sensitivity to iodine. General side effects from both glucosamine and chondroitin may include temporary digestive problems, increases in blood pressure and heart rate and changes in insulin response. Avoid taking either supplement if you're pregnant or breastfeeding, due to the lack of scientific evidence about potential effects.