When to take Chondroitin | PlanYourVitamins.com

What is chondroitin good for?

Short answer: Chondroitin has potential benefits for joint health.

Chondroitin, often formulated as chondroitin sulfate, is a compound that is found in the cartilage of our joints that helps to cushion our bones and prevent them from rubbing against each other.

Function and sources of chondroitin

Its specific function is to allow the cartilage tissue to absorb water in order to keep it healthy and resilient, as well as being conductive towards the formation of new cartilage, while also blocking specific enzymes that could potentially break down existing cartilage.

Although we are able to produce our own chondroitin naturally, we benefit greatly if we can also obtain it through our diet, in particular from foods that are rich in animal connective tissue, such as bone broth, or other soups and stews that incorporate animal cartilage. In fact, a lot of supplementary forms of chondroitin are sourced directly from shark and bovine cartilage.

Role in osteoarthritis

As you may have guessed, chondroitin is a popular supplement for people that suffer from joint issues such as osteoarthritis, a condition in which the cartilage in the joints degenerates, causing significant pain, and resulting in reduced mobility and an increased risk of bone fracture.

A review of 26 studies showed that chondroitin supplementation may improve joint function, reduce pain symptoms and increase mobility for people who suffer from osteoarthritis, although one large clinical trial performed in 2006 that involved over 1,600 people diagnosed with osteoarthritis of the knee found that it only helped alleviate symptoms in people that had moderate/severe osteoarthritis.

These mixed results are thought to be due to the quality of the supplements involved, which is something to take into account if you consider starting chondroitin supplementation. Never go for the cheapest option!

When should I take chondroitin?

Short answer: Chondroitin is best taken with a meal, at any time of day.

Although it can be taken on an empty stomach, and at any time of day, chondroitin is best taken with a meal in order to reduce any potential stomach upset.

What does chondroitin combine well with?

Short answer: Chondroitin has been shown to work well together with curcumin, glucosamine, MSM and manganese.

Chondroitin with glucosamine, for osteoarthritis

Chondroitin is often taken in combination with another compound, glucosamine, which is also found naturally in healthy joint cartilage.

As mentioned previously, there are mixed results as to the efficacy of chondroitin, and the same applies to glucosamine, as well as combinations of the two. While some studies have demonstrated benefits of taking chondroitin and glucosamine together for improving both pain and mobility in people that suffer from osteoarthritis, other studies find that the benefits only occur in people suffering from moderate to severe cases of osteoarthritis.

It is theorized that this is due to a difference in quality of supplements that varies from study to study, a reminder to only invest in quality supplements.

Chondroitin with glucosamine & curcumin, for osteoarthritis

Some studies have added a third component to the chondroitin and glucosamine combination, and that is curcumin, the active ingredient in turmeric, which is known for its anti-inflammatory properties.

Research shows that all three components may offer a synergistic effect, and show potential as a natural remedy for treating pain relief in people that suffer from osteoarthritis and other joint-related conditions.

Chondroitin with glucosamine & MSM, for osteoarthritis

A similar study combined chondroitin and glucosamine with MSM, or methylsulfonylmethane, an organic compound found in certain vegetables, seeds, nuts, milk and eggs.

The study found that this combination was more effective at reducing pain and increasing mobility in people that suffered from knee-related osteoarthritis than when glucosamine and chondroitin were taken without MSM.

Chondroitin with glucosamine & manganese, for osteoarthritis

Yet another study observed positive results through combining chondroitin, glucosamine and manganese, in the form of manganese ascorbate, for people suffering from knee-related osteoarthritis.

What are natural sources of chondroitin?

There are no significant dietary sources of chondroitin, as what we find in supplements is mainly sourced and manufactured from the concentrated cartilage of animals such as cows, pigs, sharks or shellfish, in the form of chondroitin sulfate.

However, consuming generous amounts of food that contains animal cartilage, such as bone broth, together with sulfate-rich foods such as broccoli, cauliflower, garlic, onions and cabbage, will increase your body's capacity to take advantage of the two to help form new cartilage.

Chondroitin data sources & further reading

Last updated by Asklepios on 30th January, 2025