Chondroitin Sulfate
The cartilage hydrator — often paired with glucosamine for comprehensive joint support
Also known as: Chondroitin • CS • Chondroitin Sulfate Sodium
Overview
Chondroitin sulfate is a naturally occurring glycosaminoglycan (GAG) found in cartilage, bone, and connective tissue. It is the most abundant GAG in articular cartilage, where it provides resistance to compression by attracting and retaining water. Chondroitin supplements are typically derived from bovine (cow) or shark cartilage. Like glucosamine, the clinical evidence is mixed — European pharmaceutical-grade chondroitin shows more consistent benefits than lower-quality supplements. The GAIT trial found that the combination of glucosamine + chondroitin was effective for moderate-to-severe knee osteoarthritis, even though neither supplement alone reached statistical significance.
Key Benefits
Cartilage Hydration & Compression Resistance
Chondroitin sulfate attracts water into cartilage, providing the cushioning and shock-absorbing properties essential for joint function. It also inhibits enzymes (metalloproteinases) that degrade cartilage, potentially slowing osteoarthritis progression.
Osteoarthritis Symptom Relief
Meta-analyses of pharmaceutical-grade chondroitin show modest but significant improvements in pain and function for knee and hip osteoarthritis. Benefits are most consistent when using high-quality, pharmaceutical-grade products at 800-1,200mg daily.
Synergy with Glucosamine
The GAIT trial found that the combination of glucosamine (1,500mg) + chondroitin (1,200mg) was significantly more effective than placebo for moderate-to-severe knee OA, even though neither alone reached significance. This combination is the most widely used joint supplement protocol.
Dosage & How to Take
The standard dose is 800-1,200mg daily, either as a single dose or divided into 2-3 doses. Often combined with glucosamine sulfate 1,500mg. Results take 4-8 weeks of consistent use.
| Purpose | Dose | Notes |
|---|---|---|
| Knee osteoarthritis | 800-1,200 mg/day | Take for at least 8 weeks before evaluating |
| Combined with glucosamine | 1,200 mg chondroitin + 1,500 mg glucosamine | The GAIT trial combination |
| Joint maintenance | 400-800 mg/day | Lower dose for preventive use |
Best Time to Take
Can be taken at any time. Single daily dose or divided doses are equally effective.
With or Without Food
Take with food to reduce GI upset. Absorption is not significantly affected by food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Chondroitin Sulfate (Bovine) | Moderate (10-15%) | Most studied form | Oral bioavailability is low but consistent. Pharmaceutical-grade products are most reliable. |
| Chondroitin Sulfate (Shark) | Moderate | Alternative source | Sustainability concerns with shark-derived products. |
| Low Molecular Weight Chondroitin | Higher | Improved absorption | Newer processing creates smaller molecules for better absorption. |
Side Effects & Safety
Common
- Mild GI upset
- Nausea
- Diarrhea
- Constipation
Rare
- Allergic reactions
- Hair loss (very rare)
- Swelling
Contraindications
- Bleeding disorders (may have mild anticoagulant effect)
- Prostate cancer (theoretical concern — chondroitin may promote growth)
- Shellfish allergy (shark-derived products)
Interactions
Chondroitin has structural similarity to heparin and may have mild anticoagulant effects
Synergistic combination for joint health — the most studied joint supplement combination
Scientific Research
GAIT Trial Combination
Glucosamine + chondroitin combination showed significant benefit for moderate-to-severe knee OA (79.2% response vs 54.3% placebo)
Chondroitin Meta-Analysis
Pharmaceutical-grade chondroitin sulfate showed small but significant improvements in pain and function for knee OA
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.