Glucosamine and Chondroitin: Unless you've been living on the moon, you've undoubtedly heard about this "dynamic duo." Glucosamine sulfate and chondroitin sulfate are the building blocks of glycoaminoglycans. They help cushion and lubricate the joints. Although they have no direct anti-inflammatory effect and no immediate pain relieving effect, they can get to the root of the problem and help repair damaged joints. Many studies have shown 1,500 mg of glucosamine and 1,200 mg of chondroitin (5:4 ratio) to be effective. In one 212 patient study, even 1,500 mg of glucosamine taken alone daily showed dramatic results. Results take about 8 weeks to appear.
MSM: MSM is simply a nutritional form of sulfur, a necessary mineral found in food like eggs. It's probably the safest ingredient you can take next to water. It acts by donating sulfur for the maintenance of healthy connective tissue. It also has pain management attributes. You'll have to experiment with what dose works for you. A good prevention and maintenance dose is at least 1 gram a day. One double-blind study showed excellent results with 2-3 grams a day. Yet, a famous movie actor needed to take over 12 grams a day to help deal with his more serious joint problems. MSM may cause some flatulence when you first begin using higher doses, so build your dose slowly to get your body used to it. By the way, MSM is also great for hair, skin, nails and allergies.
Inflammation Related: Nothing beats over-the-counter medicines like Advil (Ibuprofen) for immediate inflammation relief. However, there are more natural, gentler alternatives such as tumeric, boswellin, ginger and enzymes such as bromelain. Typically, you'll find these ingredients in a more comprehensive joint formula that includes glucosamine and chondroitin. Lindberg ArthRenew is an excellent choice.