Glucosamine is a naturally occurring compound found in the body, predominantly in the cartilage, the resilient tissue that cushions the joints. It plays a pivotal role in maintaining joint health by supporting cartilage structure, promoting lubrication, and facilitating shock absorption during movement. Its primary benefits include supporting joint integrity through a variety of chemicals that are involved in building tendons, ligaments, cartilage, and synovial fluid.

Exploring the Benefits of Glucosamine
Joint Health Support:
Glucosamine serves as a fundamental building block for the synthesis of glycosaminoglycans and proteoglycans, essential components of healthy cartilage. By providing the necessary nutrients for cartilage repair and regeneration, glucosamine may help maintain joint function and mobility.
Cartilage Repair and Regeneration:
In addition to supporting existing cartilage, glucosamine may stimulate the production of new cartilage cells through several mechanisms:
- Precursor for glycosaminoglycan (GAG) synthesis – essential components of cartilage structure .
- Enhances the production of specific cartilage structures called aggrecan and collagen type II which are needed to make chondrocytes (cartilage cells).
- Inhibits the production of the enzymes, metalloproteinases (MMPs) and aggrecanases which are responsible for the breaking down of cartilage.
- Increases hyaluronic acid in the connective tissue that lines the inside of the joint capsule (synovium)
- Activates autophagy within the cartilage cells (chondrocytes) which is a cellular process that helps to remove damaged cells and promote new cell growth.
Anti-Inflammatory Properties:
Some research suggests that glucosamine may inhibit the production of pro-inflammatory proteins such as interleukin-1β (IL-1β) and tumor necrosis factor-α (TNF-α). By modulating inflammatory pathways within the joints, glucosamine may contribute to a more balanced inflammatory response, promoting greater comfort and mobility.
Addressing Common Questions About Glucosamine
Is It OK to Take Glucosamine Every Day?
For most individuals, taking it daily is generally safe and well-tolerated, especially when used within recommended dosage guidelines. However, it's essential to consult with a healthcare professional before starting supplementation, particularly for those with underlying health conditions or taking medications that may interact.
Who Should Avoid Glucosamine?
While it is generally considered safe for most individuals, certain groups should exercise caution or avoid supplementation altogether. These include individuals with shellfish allergies, as most glucosamine supplements are derived from shellfish shells and may trigger allergic reactions. Additionally, pregnant, and breastfeeding women, children, and individuals with certain medical conditions or taking specific medications should consult with a healthcare professional before starting any supplementation to ensure safety and suitability based on individual health circumstances.
Incorporating Glucosamine into Your Diet
In addition to supplementation, certain foods contain glucosamine precursors or compounds that support joint health. While these foods may not provide it directly, they contribute to overall joint health and can complement a glucosamine-rich diet. Some common food sources of precursors include:
Bone Broth: Rich in collagen and gelatine, bone broth provides amino acids such as glycine and proline, which serve as building blocks for joint tissue repair and synthesis.
Shellfish: Molluscs like shrimp, crab, and lobster are natural sources of glucosamine, providing the raw materials necessary for joint maintenance and repair.
Green-lipped Mussels: These unique shellfish native to New Zealand are prized for their high glucosamine content, making them a popular dietary addition for joint health support.
Organ Meats: Liver and other organ meats are nutrient-dense sources of collagen, glucosamine precursors, and essential vitamins and minerals that promote overall joint health and vitality.

Glucosamine may offer a natural and effective approach to supporting joint health. By providing the necessary nutrients for cartilage repair and regeneration and slowing down the production of pro-inflammatory proteins, glucosamine may help individuals maintain mobility and improve their quality of life. While it may not be suitable for everyone, consulting with a healthcare professional can help determine whether glucosamine is the right choice for managing joint health concerns and optimising overall wellbeing.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.