Glucosamine / Chondroitin

Tier 2 — promising · Joint pain

The major GAIT trial (1,583 people) found glucosamine was no better than placebo for joint pain. Chondroitin shows modest arthritis benefits in some people, but evidence is mixed overall. Despite being the most popular joint supplement, newer options like Boswellia and collagen type II have stronger evidence. Very safe if you choose to try it.

Dose: Glucosamine sulfate 1,500 mg/day + Chondroitin sulfate 1,200 mg/day; trial 3 months