Glucosamine and joints

Joint supplements have mixed evidence, but some people get less pain:

• Glucosamine sulfate 1500 mg + chondroitin 800–1200 mg a day with food for at least 8–12 weeks — judge it after that.
• Collagen (5–10 g with vitamin C) — for tendons and cartilage.
• Omega-3 — helps reduce inflammation.

Sharp pain, swelling or an injury — see a doctor first. With a shellfish allergy or blood thinners, ask about glucosamine. Good technique and gradual load increases matter too.