Category: Joint Suppliments

Both supplements are marketed for joint comfort, but they work differently and have quite different evidence behind them.

Glucosamine is a compound naturally found in cartilage. Trials in knee osteoarthritis have given mixed results: some show modest pain relief, particularly with prescription-grade glucosamine sulfate, while others show no better than placebo. Several clinical guidelines don’t recommend it, though some people report benefit and it’s generally well tolerated.

Collagen supplements, usually hydrolysed collagen peptides, have a smaller and newer body of research. Some small trials suggest reduced joint pain in people with osteoarthritis or active people, but many studies are short, small or industry-funded. Your body breaks collagen down into amino acids and peptides during digestion, so how it would end up in your joints specifically is still being worked out.

Neither supplement is a clear winner. If you try one, give it around 8 to 12 weeks and stop if you notice nothing.

Take care: most glucosamine comes from shellfish, so check the label if you have an allergy. It may also interact with warfarin.

Bottom line: The most reliable strategies for joint health are regular exercise (especially strength training), maintaining a healthy weight and physiotherapy. Supplements are a possible extra, not a replacement.

People who eat more fish tend to show slower cognitive decline in observational studies. That’s encouraging, but it doesn’t prove that fish oil capsules protect memory.

When researchers tested omega-3 supplements in randomised trials, the results were largely disappointing. In cognitively healthy older adults, large trials and reviews have generally found little or no benefit for memory or thinking skills. There are hints of benefit in people with low dietary omega-3 intake or very mild memory complaints, but that evidence is early and inconsistent.

DHA is a major structural fat in the brain, so omega-3s clearly matter biologically. The question is whether adding more through a pill helps if you’re already getting enough. Eating fish is also different from taking an isolated oil, since fish provides protein, iodine, selenium and vitamin D.

Australia’s NHMRC suggests dietary targets of about 430 mg (women) and 610 mg (men) of combined DHA, EPA and DPA daily. Two to three serves of oily fish like salmon, sardines or mackerel each week gets most people there.

Take care: high-dose fish oil can increase bleeding risk and may interact with blood thinners. It has also been linked to a higher risk of atrial fibrillation at high doses. Talk to your doctor first.

Bottom line: Eat the fish. If you don’t, a supplement is reasonable, but don’t expect it to sharpen your memory.