Tendons are connective tissues that help attach muscles to bones, and strong tendons have less risk of injury or irritation. While no foods or supplements will eliminate the risk of tendon injury, some supplements can help build tendon strength. Prior to taking any supplements, which may interfere with medications or health conditions, consult a health-care professional.
Vitamin C
Vitamin C plays an important part in building strong tendons. A study done on healthy rats found that rats given vitamin C had faster healing times for their Achilles tendons compared to those not given the vitamin, according to the "Archives of Orthopaedic Trauma Surgery." Also known as ascorbic acid, vitamin C cannot be made naturally by the body, and must be obtained from outside sources, according to the Linus Pauling Institute. Vitamin C aids in making collagen, a component of tendons and ligaments, says the Institute. The "New York Times" reports that vitamin C is important in tissue repair throughout the body, as well as in wound-healing. It is also an antioxidant, which interferes with cell damage caused by free radicals. Foods that contain vitamin C include citrus fruits or juices, strawberries, blueberries, cantaloupe, broccoli, cauliflower, potatoes and leafy greens.
Bromelain
Bromelain is another nutrient that helps build strong tendons. Found in pineapples, bromelain is a combination of enzymes that digest protein, says the University of Maryland Medical Center (UMMC). Typical uses for it include reducing inflammation from infections or injury and reducing symptoms of sinusitis. A study published in the journal "Phytotherapy Research" looked at rats whose Achilles tendons were crushed. The study found that the tendons of the rats given the bromelain healed better than those of rats not receiving the supplement. Bromelain stimulated tendon cell production, which promoted healing.
Glucosamine and Chondroitin
Glucosamine is a substance naturally made by the body that helps build cartilage, or connective tissue, according to UMMC. While studies about its effects differ, glucosamine is a common treatment for osteoarthritis, to reduce swelling and pain and improve functioning. This supplement is usually combined with chondroitin, another naturally occurring substance in the body that promotes cartilage health and aids in building new cartilage. As with glucosamine, studies exist both for and against its efficacy. Results of combining glucosamine and chondroitin may take two to four months, says UMMC.
References
- Linus Pauling Institute at Oregon State University: Vitamin C
- New York Times: Health Guide: Vitamin C Nutrition
- Archives of Orthopaedic Trauma Surgery: High-dose vitamin C supplementation accelerates the Achilles tendon healing in rats
- Phytotherapy Research: Bromelain in the early phase of healing in acute crush Achilles tendon injury
- UMMC: Bromelain
- UMMC: Chondroitin
