Glucosamine is a natural component of connective tissue, cartilage and ligaments.

It plays a vital role in maintaining the integrity of cartilage and joints.

Food sources

Glucosamine is not present in food as such, but is synthesised by the body from glucose and amines present in food.

This production mechanism decreases with age or due to certain joint pathologies, and it is possible to overcome this with the help of dietary supplements.

It is most often synthesised from chitin, a nitrogenous substance extracted from the shells of crustaceans (crabs, lobsters, shrimps, etc.) and packaged in the form of capsules, tablets or powder.

It can possibly be consumed naturally in the small grey shrimps that are eaten in their shells, but unless it is part of the daily diet, such supplementation will prove insufficient.

Synthetic glucosamine comes in two forms

• glucosamine sulphate
• glucosamine hydrochloride

It is often combined with chondroitin, which has essentially the same properties and works synergistically with glucosamine.

Benefits and virtues

As you may have guessed, the main function of glucosamine is to slow down the development and progression of osteoarthritis.

In the body, glucosamine participates in the synthesis of glucosaminoglycans, which are key elements in the structure of cartilage, particularly thanks to their high water-holding capacity.

Glucosamine would also stimulate the production of proteoglycans - a deficiency of which results in cartilage dystrophy - and thicken the fluid present in the joints, thus enhancing their shock-absorbing role by absorbing the mechanical stress between the two moving surfaces of the joint.

Glucosamine also helps to regenerate cartilage and improve mobility.

Finally, it reduces inflammation of the tissues, thereby relieving joint pain.

Glucosamine can also be used by athletes, especially weightlifters, who put a lot of stress on their joints by lifting heavy loads repeatedly.

How to dose

In general, we recommend a dose of 1.5 to 2g of glucosamine per day, spread throughout the day to increase absorption.

The first effects can be seen after 2 weeks of treatment, but ideally treatment should continue for 2 to 6 months.

If there is no improvement after 2 months of treatment, it may be advisable to combine it with chondroitin, which helps to rebuild cartilage.

Side effects and contraindications

Because of its glucose content, glucosamine supplementation is not recommended for people with diabetes.

People with seafood allergies and asthma should also avoid glucosamine supplementation.

Finally, in the absence of toxicological data, glucosamine is not recommended during pregnancy or when breastfeeding.

There are no adverse effects from taking glucosamine, even in high doses, except possibly small intestinal disorder or even soft stools.

Possible interactions have been observed with anticoagulant treatment (particularly Coumadin), so it is best not to combine these with glucosamine.