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Limited evidenceJoints & skin

Eggshell Membrane

Pooled trials show eggshell membrane produces small but statistically significant improvements in knee osteoarthritis pain and function at 500 mg/day. Almost all of that data comes from a handful of small, sponsor-linked trials, which is why the rating stays limited.

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What the science says

  • Knee osteoarthritis pain and function Limited evidence

    A 2024 systematic review pooled five RCTs and found improvements in total WOMAC (effect size -0.34, 95% CI -0.56 to -0.13) and the pain subscale (SMD -0.23, 95% CI -0.42 to -0.04). These are small effects, and the included trials were short and mostly funded by ingredient suppliers.

  • Speed of onset Limited evidence

    The 2009 multicentre trial (n = 67) at 500 mg/day reported significant reductions in pain and stiffness as early as day 10 and again at day 30 — faster than glucosamine-type products. The trial was small and industry-sponsored, and the absolute differences were modest.

  • Exercise-induced joint discomfort and cartilage turnover Limited evidence

    A trial in healthy postmenopausal women (500 mg/day for 8 weeks, about 60 participants) reported less exercise-induced pain and stiffness plus a fall in the cartilage degradation marker CTX-II. The biomarker change has no proven clinical meaning.

Dosage & safety

Studied dose500 mg/day of natural eggshell membrane, taken as a single dose with or without food. Trials ran 4-12 weeks; early responders are usually apparent within 10-30 days.
SafetyVery well tolerated — adverse event rates match placebo in trials, with occasional mild gastrointestinal complaints. It is an egg-derived product and can contain residual egg protein, so it should be avoided by anyone with egg allergy. No known drug interactions and no regulatory restrictions. Long-term safety beyond a few months has not been formally studied, though no mechanism for harm is apparent.

How to take it

TimingOnce daily; timing does not matter.
With food?With or without food.
Worth knowingGive it 30 days — trials show responders separate from non-responders within the first month, so there is little sense in continuing past 12 weeks with no change.

Frequently asked questions

Does eggshell membrane help joint pain?

Eggshell membrane produces small improvements in knee osteoarthritis pain and function at 500 mg/day in pooled trials, but the evidence is limited: the trials were short, small and mostly funded by ingredient suppliers.

How fast does eggshell membrane work?

In a trial of 67 people, eggshell membrane at 500 mg/day reduced pain and stiffness as early as day 10. Give it 30 days; if nothing has changed by 12 weeks, there is little sense continuing.

How much eggshell membrane should I take?

Take 500 mg/day of natural eggshell membrane as a single dose, with or without food. Trials ran 4-12 weeks.

Can I take eggshell membrane with an egg allergy?

No. Eggshell membrane can contain residual egg protein, so avoid it if you have an egg allergy. Otherwise it is very well tolerated, with no known drug interactions.

Scientific references

Where to buy

Vitacost, Synergy®, Eggshell Membrane, 30 Capsules

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