Animal Flex

Glucosamine· evidence: Limited

Glucosamine is a building block of cartilage. In supplements it comes as glucosamine sulphate or glucosamine hydrochloride, usually made from crab and shrimp shells, or from fermented corn in vegan versions. N-acetyl glucosamine is a related form with even less research behind it.

It has been studied a lot, and the results are disappointing. Large independent trials, such as the US GAIT trial, and a big review of the research found little or no difference from a dummy pill for most people. Some earlier trials using one branded glucosamine sulphate looked better, but many of those were funded by the maker. NICE does not recommend glucosamine on the NHS, and EFSA rejected a claim that it helps keep joints healthy.

There is no authorised health claim for glucosamine, so we make no claims about what it does. If you want to try it, the dose used in studies is 1,500 mg of glucosamine sulphate a day, and it is fair to stop after about three months if you notice no difference.

Typical dose: Studies used 1,500 mg of glucosamine sulphate a day

Safety: Most glucosamine is made from shellfish: avoid unless the label says it is from a non-shellfish source if you have a shellfish allergy. Glucosamine may strengthen the effect of warfarin, so speak to your GP or pharmacist first if you take warfarin or another blood thinner. Speak to your GP first if you have diabetes, asthma or glaucoma, or are pregnant or breastfeeding. Can cause mild stomach upset.

Research we looked at:
Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med 354:795–808.
Wandel S et al. (2010). Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis. BMJ 341:c4675.
NICE (2022). Osteoarthritis in over 16s: diagnosis and management. NICE guideline NG226.
EFSA NDA Panel (2009). Scientific opinion on the substantiation of health claims related to glucosamine alone or in combination with chondroitin sulphate and maintenance of joints. EFSA Journal 7(9):1264.

Chondroitin· evidence: Limited

Chondroitin sulphate is another natural part of cartilage. In supplements it usually comes from cow, pig, chicken or shark cartilage, and a few vegan versions are made by fermentation. It is often paired with glucosamine.

The research is mixed. Large independent trials found little or no benefit over a dummy pill for most people, while some smaller and maker-funded trials looked more positive, and the quality of chondroitin in supplements varies. EFSA rejected a claim that it helps keep joints healthy, and NICE does not recommend it on the NHS.

There is no authorised health claim for chondroitin, so we make no claims about what it does. Studies have mostly used 800–1,200 mg a day; many combination products contain far less.

Typical dose: Studies mostly used 800–1,200 mg a day

Safety: Usually made from animal cartilage, so not suitable for vegetarians unless stated. May add to the effect of warfarin and other blood thinners: speak to your GP or pharmacist first if you take them. Not recommended in pregnancy or breastfeeding without advice.

Research we looked at:
Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med 354:795–808.
Singh JA et al. (2015). Chondroitin for osteoarthritis. Cochrane Database Syst Rev (1):CD005614.
Wandel S et al. (2010). Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis. BMJ 341:c4675.
NICE (2022). Osteoarthritis in over 16s: diagnosis and management. NICE guideline NG226.

MSM (methylsulfonylmethane)· evidence: Limited

MSM is a sulphur compound found in small amounts in some foods. It is popular in joint and beauty supplements. A handful of small, short trials have looked at it, mostly at 1.5–6 g a day, with modest and inconsistent results, and several were linked to the companies that make it.

There is not enough good evidence to say what it does for healthy people, and there is no authorised health claim for it, so we make no claims about its effects. It appears to be well tolerated at the doses studied.

Typical dose: Studies mostly used 1.5–6 g a day

Safety: Generally well tolerated. Can cause stomach upset, wind or loose stools, and some people find it disturbs sleep if taken late in the day. Speak to your GP or pharmacist first if you are pregnant, breastfeeding or take blood thinners.

Research we looked at:
Butawan M, Benjamin RL, Bloomer RJ (2017). Methylsulfonylmethane: applications and safety of a novel dietary supplement. Nutrients 9(3):290.
EFSA NDA Panel (2018). Safety of methylsulfonylmethane (MSM) as a novel food pursuant to Regulation (EU) 2015/2283. EFSA Journal 16(6):5290.

Collagen peptides (hydrolysed collagen)· evidence: Limited

Collagen peptides are collagen from cow hide, pig skin, fish skin or chicken broken down into small pieces so they dissolve easily. The body digests them into amino acids and small peptides; it does not move the collagen straight to your skin or joints. Branded peptides (such as Verisol, Fortigel, Fortibone, Tendoforte, Naticol or Peptan) are marketed for particular uses.

For skin, many trials report small improvements in skin moisture or elasticity at 2.5–10 g a day, but a 2023 review found that the positive results came mainly from studies funded by the industry, while independent studies tended to find no effect. For joints and tendons, the evidence is smaller still: a few trials, mostly in athletes or older adults, mostly industry-linked, at 5–10 g a day.

There is no authorised health claim for collagen itself, so we make no claims about skin, joints or tendons. Any claim on a collagen product comes from added vitamins such as vitamin C. As a protein source it is incomplete, so it is not a good choice for building muscle.

Typical dose: Studies mostly used 2.5–10 g a day; many capsule products give far less

Safety: Made from animal or fish sources, so not suitable for vegetarians or vegans. Check the source if you have a fish allergy or avoid beef or pork. Generally well tolerated.

Research we looked at:
Pu SY et al. (2023). Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients 15(9):2080.
de Miranda RB, Weimer P, Rossi RC (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol 60(12):1449–1461.
Khatri M et al. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids 53:1493–1506.

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.