Joints & Bones

Joints & Bones: glucosamine, MSM, collagen, vitamins and minerals

There is a wide range of supplements related to the theme of joints and bones, from individual substances such as glucosamine, chondroitin and MSM to combination products and collagen. For some of the vitamins and minerals you will encounter in these products, authorized health claims apply: vitamin C contributes to normal collagen formation for the normal function of cartilage and bones, and manganese contributes to the maintenance of normal bones and to the normal formation of connective tissue. These claims apply to products that provide a significant amount of the vitamin or mineral in question (at least 15% of the reference intake per daily dose).

In this collection you will find supplements in various forms and from a range of brands. Think of combination products, glucosamine on its own as a powder and in capsules, MSM in powder, tablet and capsule form, collagen type II, boswellia (frankincense extract) and green-lipped mussel. Brands you will find include Vit4ever, LUTO Supplements, German Elite Nutrition, Swanson, Osavi, NOW Foods and Himalaya, in dosages and package sizes for both those who want to try it out and those who are looking for a large supply.

What do you find in this collection?

Broadly speaking, there are two groups. The first consists of substances such as glucosamine, chondroitin, MSM and collagen, for which no health claims are permitted. The second group consists of vitamins and minerals with authorized health claims for bones and cartilage, such as vitamin C, vitamin D, vitamin K, calcium, magnesium and manganese. Many combination products contain substances from both groups in a single formula.

Where do these substances occur naturally?

The substances you encounter in these supplements also occur partly in food and in the body itself. Glucosamine and collagen occur naturally in the body. MSM (organic sulfur) is found in small amounts in vegetables, fruit and grains. The vitamins and minerals come from ordinary food: vitamin C from vegetables and fruit, calcium from dairy, magnesium from nuts and whole-grain products, and manganese from nuts, grains and legumes. A supplement is an addition to your diet and not a replacement for a varied diet.

Glucosamine and chondroitin

Glucosamine is an amino sugar that occurs naturally in the body. In supplements, you will encounter glucosamine as glucosamine sulfate (for example 2KCl or D-glucosamine sulfate) and as glucosamine HCl. Chondroitin is often offered together with glucosamine. In this collection you will find glucosamine as a pure powder, as individual capsules and combined with chondroitin and MSM in tablet form. No health claims are permitted for glucosamine and chondroitin; they are therefore presented here descriptively.

MSM (methylsulfonylmethane)

MSM stands for methylsulfonylmethane, an organic sulfur compound that occurs naturally in small amounts in vegetables, fruit and grains. MSM is available as an individual substance and is also widely added to combination products. In this collection you can choose MSM as a powder with which you determine the dosage yourself, as tablets or as capsules, alone or combined with vitamin C. There is no authorized health claim for MSM itself.

Collagen and collagen type II

Collagen is the most common structural protein in the body. You will find collagen type II in products such as Collavant n2, UC-II from NOW Foods and collagen type II with hyaluronic acid. These differ from the classic collagen peptides (type I and III) that you encounter in other collagen powders. No health claim is permitted for collagen itself. If a product contains at least 12 mg of vitamin C per daily dose, the following applies: vitamin C contributes to normal collagen formation for the normal function of cartilage.

Boswellia (frankincense extract)

Boswellia serrata is a tree from the dry regions of India and the Middle East, whose resin has been known as frankincense for centuries. The dried gum resin is processed into extract and standardized to boswellic acids. In this collection you will find boswellia from brands including Swanson, Vit4ever and Himalaya (Shallaki), in capsules and tablets and in various dosages, sometimes combined with turmeric. Boswellia is a herbal extract with a long tradition of use; for herbal extracts such as boswellia, the health claims are still under review (on hold) in the EU, which is why we only mention the origin, form and dosage here, and not its effects.

Green-lipped mussel

Green-lipped mussel (green lipped mussel, Perna canaliculus) is a shellfish from the coast of New Zealand that traditionally formed part of the Māori diet. It contains omega-3 fatty acids and glycosaminoglycans, among other things. You will find green-lipped mussel in this collection as a separate extract in capsules and as part of a broader complex. No health claims are made for green-lipped mussel either; the product is presented descriptively.

Vitamins and minerals with authorized health claims

Authorized health claims do apply to several vitamins and minerals contained in these supplements. The most important ones at a glance:

• Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.
• Manganese contributes to the maintenance of normal bones and to the normal formation of connective tissue.
• Vitamin D contributes to the maintenance of normal bones and to the normal absorption and use of calcium and phosphorus.
• Vitamin K contributes to the maintenance of normal bones.
• Calcium is necessary for the maintenance of normal bones; magnesium contributes to the maintenance of normal bones.

You will encounter these substances both on their own and added to combination products. For example, the glucosamine formula from LUTO contains manganese, vitamin D and vitamin K, and many collagen and combination products are supplemented with vitamin C and manganese. Check the label to see if a product provides at least 15% of the reference intake.

Forms: capsules, tablets or powder

The supplements are available in various forms. Capsules and tablets are convenient for on the go and provide a fixed dosage per piece. Powder (for glucosamine, MSM and collagen) allows you to measure out the amount yourself and mix it with water, a smoothie or coffee; it is often more economical per gram. Which form is best for you depends on your preference for convenience, taste and dosage.

Dosage

The correct dosage varies by substance and product. Glucosamine on its own is often offered at around 1500 mg per day, MSM in dosages of 1000 to 2000 mg or more, and collagen in a few grams per day. For combination products, the dosage is tailored to the combination of ingredients. For vitamins and minerals, keep the recommended daily amount in mind. It is best to take supplements at a fixed time of day so that it becomes a routine. Always follow the directions for use on the packaging for the exact dosage and duration of use.

When do you take these supplements?

There is no fixed prescribed time; the most convenient thing is to choose a fixed time of day so that taking them becomes a routine. You generally take capsules and tablets with a large swallow of water. Mix powders such as glucosamine, MSM or collagen into water, a smoothie, coffee or yogurt. Some people prefer to take supplements with a meal. Always check the directions for use on the specific product packaging for the recommended time of intake and method of use.

What to look for when buying?

When choosing, pay attention to the content of the main ingredient (for example, the number of mg of glucosamine or collagen per daily dose), the form that suits you (powder, capsule or tablet) and the package size in relation to the price per day. If you want several substances at once, a combination product is practical; if you want to combine them yourself, individual substances are more convenient. Also look at additional ingredients such as vitamin C, manganese or hyaluronic acid, and whether the product is suitable for a vegan or vegetarian diet.

Also check our related collections Glucosamine, MSM, Collagen and Boswellia serrata to choose specifically by ingredient.