Collagen is a primary component of nearly all connective tissue within the body including the skin, tendons and ligaments. Collagen needs are increased in response to injuries as it plays a role in scar formation and tissue remodeling, according to Dr. Peter Brukner, author of "Clinical Sports Medicine." Increasing collagen formation and rate of deposition with collagen supplements may be valuable in improving healing times.
Fatty Acid Supplements
Dietary fats are vital for proper healing and management of inflammation following an injury. Omega-6 fats --- found densely packed in pre-packaged foods in canola, peanut and soybean oils --- taken in excess can slow collagen production following injury, according to Dr. John Berardi, a nutritional biochemist. Berardi suggests balancing your intake of omega-6 fats with healthy doses of omega-3 fats, particularly fish oil, to the tune of four to 10 capsules daily during injury repair.
Gotu Kola
Research by Dr. Amir Shukla, an ethnobotanist, demonstrates that gotu kola supplementation --- the plant to which legend attributes the extended lives of elephants --- can help stimulate formation and help mature scar tissue to type 1 collagen, making it stronger and more resilient. In addition to its ability to improve collagen maturity, gotu kola can help manage the inflammatory response following healing. Shukla suggests taking a 500mg capsule to help manage inflammation and improve collagen deposition.
Vitamins A and C
Vitamin A and Vitamin C supplementation around soft tissue injury can help increase the production of collagen and improve the strength of connections between individual collagen fibers leading to a stronger scar, according to Dr. John Berardi. Vitamin A should be used in a daily 10,000IU amount for the first one to two weeks following sports injury and then eliminated if enough vitamin A is present in your diet. Vitamin C, responsible for production of collagen production via enzymes, should be taken in dosages of up to 2 g daily, in divided doses, following injury, says Berardi.
Copper
The mineral copper, taken supplementally following injury, can help increase the speed of tissue healing by working with vitamin C to improve the strength of collagen cross-links and the elasticity of scars, according to research at the Life Extension Foundation. Though long-term usage is discouraged as there is a risk for heavy metal toxicity, supplementation of 2 to 8 mg of copper daily for the first two to four weeks following injury can be helpful.
Warning
Prolonged, high dose supplementation in hopes of improving collagen synthesis and wound healing can lead to deleterious effects on your health. Consult with your physician before beginning any supplementation program designed to improve specific conditions.
References
- "Clinical Sports Medicine"; Peter Brukner, MD and Karim Khan, MD; 2005
- "Eating for Injury Recovery"; John Berardi, PhD and Ryan Andrews, RD; 2009
- "Disease Prevention and Treatment"; Life Extension Foundation; 2004
- "Journal of Ethnopharmacology"; In Vitro and In Vivo Wound Healing Activity of Asiaticoside Isolated from Centella asiatica; Amir Shukla, PhD; 1999
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