Tendons and ligaments are both made of a tough connective tissue, but tendons join muscles to bones, while ligaments join bones to other bones. Some vitamins, minerals and other nutrients may be especially beneficial for tendons and ligaments. Most of these nutrients can be supplied by eating the foods recommended by the U.S. Food and Drug Administration's dietary guidelines, including fruits, vegetables, whole grains, lean meats, poultry and fish. Supplements may help if you can't get the needed nutrients through diet alone, but never use more than the recommended daily dose without consulting your health-care practitioner.
Vitamins
Vitamins C and E are advantageous for tendons and ligaments, as they are among the building blocks of collagen, the tough, fibrous tissue that gives these structures their strength. These vitamins have also been found to help to reduce inflammation in tendons or ligaments resulting from injury, overuse or arthritic changes in the joint.
Minerals
Manganese is an important mineral in the building of collagen fibers, which form the basic structure for tendons and ligaments. This mineral can be found in foods such as raspberries, strawberries and pineapple, garbanzo beans, maple syrup and garlic and many leafy green vegetables. Trace amounts of zinc, magnesium and iron also play a role in the development of connective tissue.
Other Nutrients
Bromelain, an enzyme found in pineapple, is another anti-inflammatory compound. Because it is especially effective in reducing inflammation following injury, it may be helpful in treating sprains and strains of the tendons or ligaments. Glucosamine and chondroitin are molecules manufactured in the body and used to build and maintain connective tissue. Many people take supplements containing one or both of these substances, though research on the effectiveness of the supplements in maintaining healthy connective tissue is inconclusive.
