Chondroitin
- Effective dose
- 800–1200 mg
- Evidence
- 3/5· Moderate
Last updated June 1, 2026
What it is
Chondroitin sulfate is a component of cartilage and connective tissue, sold as a joint supplement and often paired with glucosamine. It is thought to help retain water in cartilage and to inhibit enzymes that break it down, though human evidence for these mechanisms is limited. It is studied mainly for knee osteoarthritis.
Benefits
Chondroitin at 800-1,200 mg/day has shown small improvements in osteoarthritis pain and function in some meta-analyses, though effects are inconsistent and were not seen in the overall GAIT trial result. Any benefit appears modest.
When to take it
Commonly taken as 800-1,200 mg/day, in one dose or split with meals, and like glucosamine it requires several weeks to months before any effect can be assessed.
Side effects
Usually well tolerated, with occasional mild stomach upset, nausea, or diarrhea. It may have a mild blood-thinning effect and could add to anticoagulants such as warfarin, so caution is warranted in people on these drugs.
Sources
Products containing Chondroitin
No products in our database contain this ingredient yet.