The Impact of Nutrition on Tendon and Ligament Healing

Dec 1

A few months ago, I worked with an athlete who did everything right after a shoulder injury. He rested when he should, nailed his rehab sessions, and even used red light therapy to boost healing. But his tendon was taking forever to bounce back.

We looked at his training load. His recovery. His sleep. All solid. Then I asked about his nutrition.

He laughed—“I eat clean.”

That’s when I dug deeper. “Clean” meant salads, smoothies, and a lot of grilled chicken—but not enough of the specific nutrients that actually rebuild connective tissue.

Here’s what most people don’t realize: tendons and ligaments aren’t just passive cables. They’re living tissue. They remodel, repair, and adapt—just slower than muscle. And nutrition plays a massive role in that process.

Collagen: The Foundation Builder

Tendons are made mostly of collagen—a protein that gives them strength and elasticity. Without enough raw materials, the body can’t lay down new collagen effectively.

Research from Shaw et al. (2017) found that consuming gelatin (about 15g) with vitamin C one hour before exercise significantly increased collagen synthesis in tendons and ligaments (The American Journal of Clinical Nutrition). Think of it like giving your body both the building blocks and the green light to start construction.

Practical tip:
Before your rehab session or workout, try a small dose of gelatin or collagen peptides (such as Great Lakes or Vital Proteins) mixed with orange juice. Simple timing—big impact.

Omega-3s and Inflammation

Inflammation after injury is essential—it’s what kickstarts healing. But when it lingers too long, it actually delays tendon repair.

Studies in The Journal of Orthopaedic Research (2019) and Frontiers in Physiology (2021) show that omega-3 fatty acids (EPA and DHA) help regulate this process, reducing chronic inflammation while promoting collagen organization and fibroblast activity.

Practical tip:
Include salmon, sardines, chia seeds, or walnuts in your meals, or supplement with a high-quality fish oil (about 2–3g EPA/DHA daily).

Micronutrients That Matter

Vitamin C: Essential for collagen cross-linking and tensile strength (Paulsen et al., 2014).

  • Zinc: Aids in tissue repair and immune modulation (O’Connor et al., 2020).

  • Copper & Manganese: Key cofactors in connective tissue enzyme activity (Smith et al., 2016).

  • Vitamin D: Linked to improved tendon-to-bone healing and reduced injury risk (Wintermeyer et al., 2016).

When athletes come to me frustrated by “slow healing,” these are often the missing puzzle pieces.

The big picture

Your training stimulates adaptation.
Your sleep enables recovery.
But your nutrition fuels the rebuild.

Without the right nutrients, your body is like a construction site with workers ready and tools in hand—but no materials to build with.

So if you’re rehabbing an injury, remember: what’s on your plate is just as important as what’s in your rehab plan.

Want to go more in-depth about how your diet affects your tendons?
Watch this video by Orthopedic Surgeon, Dr. Meredith Warner.

The takeaway: You can’t out-train, out-sleep, or out-ice a nutrient deficiency. If you want your tendons to heal stronger—not just scar over—start feeding your recovery as intentionally as you train.

References:

  • Shaw, G., et al. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 105(1), 136–143.

  • Paulsen, G., et al. (2014). Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans. Free Radical Biology and Medicine, 75, 146–155.

  • O’Connor, J. P., et al. (2020). The role of nutrition in tendon and ligament healing. Nutrients, 12(8), 2403.

  • Smith, R. K. W., et al. (2016). The effect of copper and manganese supplementation on tendon repair. Journal of Orthopaedic Research, 34(6), 964–970.

  • Wintermeyer, E., et al. (2016). Vitamin D and musculoskeletal health. Nutrients, 8(6), 319.

  • Gao, S., et al. (2019). Omega-3 fatty acids and tendon healing. Journal of Orthopaedic Research, 37(9), 1956–1963.

  • Morita, M., et al. (2021). Omega-3 fatty acids promote tendon repair through anti-inflammatory pathways.Frontiers in Physiology, 12, 663193.