Chondroitin: overview, benefits, dosage & side-effects

Chondroitin is one of the building blocks of cartilage – the tough tissue that acts as a shock absorber around the joints in humans and animals. It’s chondroitin’s job to help your cartilage hang on to water – increasing its elasticity.^1,2 Chondroitin is also found in tendons, ligaments, bone and skin.³ 

Scientists are still investigating the effects of chondroitin on joints – and studies haven’t always shown positive results. Research showing a benefit included a 2010 study in Therapeutic Advances in Musculoskeletal Disease which reported that chondroitin sulphate may have an anti-inflammatory effect on cells, and can prevent the breakdown of cartilage.⁴

Additionally, a 2015 Cochrane review looking at 43 studies involving 9,110 people found that chondroitin may help improve quality of life for people with arthritis, including helping with joint stiffness and a slight improvement on the narrowing of joint space that is associated with the condition.⁵ However, a 2015 study in Scientific Reports found that glucosamine and chondroitin in combination were more effective at relieving symptoms for people with knee arthritis than chondroitin taken on its own.⁶ Currently, the National Institute for Care and Excellence (NICE) does not recommend chondroitin for the treatment of osteoarthritis.⁷

Recent trials have seen adults take doses of 800-1200mg of chondroitin sulphate per day, often divided into smaller doses.⁸ But to be on the safe side, always follow the recommendations on your product label, and speak to your GP before you start taking chondroitin if you have any questions. Chondroitin is not suitable for:⁹

Side-effects of chondroitin are rare but can include:^10,11