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What works, what does not, and what is dangerous. Reviewed by theAvelor Research Team.
Effective Dose
1500mg glucosamine sulfate + 1200mg chondroitin
Helps moderate-to-severe knee OA. Minimal benefit for mild OA or hip/back pain.
PMID: 26405113Effective Dose
100-250mg standardized AKBA
Faster symptom relief than glucosamine. Cleaner drug interaction profile.
PMID: 22622131Effective Dose
500-2000mg enhanced curcumin
Comparable to ibuprofen for knee OA pain in multiple RCTs.
PMID: 27533649Effective Dose
40mg UC-II daily
Undenatured Type II collagen shows symptom relief in knee OA.
PMID: 27437099Effective Dose
2-3g EPA+DHA/day
Reduces morning stiffness and joint tenderness in rheumatoid arthritis.
PMID: 22959814Effective Dose
3-6g daily
Modest pain reduction in knee OA. Often combined with glucosamine.
PMID: 16309928Hyaluronic Acid Injections
Meta-analyses show no benefit over placebo. 50% higher rate of serious adverse events.
Oral Hyaluronic Acid
HA is broken down in digestion. No meaningful joint delivery.
Bromelain
Small, inconsistent effect for OA. Stronger evidence for post-surgical swelling.
Plain Curcumin (no enhancer)
Terrible oral bioavailability. Use phytosome, liposomal, or BioPerine-enhanced forms.
Premium-Priced Glucosamine Brands
Kirkland at $0.20/day matches premium brands at 50x the price. Same molecule.
Case reports of elevated INR. Monitor closely.
Additive bleeding risk above 3g/day.
Additive antiplatelet effect.
Salicylate content — bleeding and GI risks.