In this blog, I am going speak about nutritional guidance when you are trying to recover from a tendon related problem. This is for education purposes only – please consult a clinician or physiotherapist to have your injury assessed first!

Anatomy of a tendon

Tendons are fibrous connective tissues that attach a muscle to bone. They are made up of mainly type 1 collagen, which is responsible for the tensile strength of the tendon.

The orientation of these fibres have been found to run parallel but varies dependent on the requirement of the tendon. The purpose of a tendon is to transmit forces from bone to muscle to allow us to move. A tendon has a poor blood supply, which must be considered when it comes to the healing of them.

Nutrient and food examples:

Vitamin A – is involved in tissue repair and speeding up healing. Food sources such as sweet potato, carrots and spinach should be in your diet.

Vitamin C – plays an important role in collagen production. Food sources such as oranges, strawberries, kiwi and broccoli will provide a good amount of vitamin C.

Vitamin E – is excellent for enhancing tendon healing. Food sources such as almonds, spinach and avocado are a few examples.

Zinc – an essential micro-nutrient for tissue repair and collagen synthesis. Food sources such as lean meats, seafood and nuts to fulfill your requirement.

Magnesium – is part of the collagen synthesis process and muscle function. Food sources such as almonds, spinach and whole grains would be my suggestions.

Omega-3 – healthy fats have an anti-inflammatory component, which can help to reduce inflammation. Food sources such as salmon, nuts and avocado are great examples.

Collagen – taking extra collagen could be considered as this has shown to improve tendon healing.

Quercetin – a flavonoid with anti-inflammatory and antioxidant effects. Food sources such as apples, berries and red onions are good examples.

Proline – an amino acid that is essential for collagen synthesis. Food sources such as meat and fish are rich in this protein.

Research papers:

Zantop et al in 2003 investigated the impact of Vitamin C supplementation on humans that have an Achilles tendon injury. The study found that the group that took the extra Vitamin C experienced faster healing and enhanced collagen production compared to the other group that did not.

Maggioni et al in 2018 looked at the influence of micro-nutrients, including zinc and magnesium on tendon healing. The study showed that an adequate intake in these micro-nutrients will help to support collagen production and overall tendon health.

Kaux et all in 2011 explored the role of Omega-3 fatty acids with the healing of tendons. The study used rats and fed them with a high Omega-3 diet. It was found that they had reduced inflammation, enhanced collagen synthesis and accelerated patella tendon compared to the opposing group.

Thank you for reading this. Please contact us with any questions that you may have or give us your feedback with your thoughts.