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Vitamins & Minerals That Speed Up the Healing of Tendons & Cartilage

May 26, 2011 | By Suzanne Allen
Vitamins & Minerals That Speed Up the Healing of Tendons & Cartilage
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Tendons and cartilage are both connective tissues aiding in the movement of limbs. Tendons usually function to connect muscle to bone for mobility and stability purposes. Cartilage is different from other connective tissues in that it does not possess blood vessels. For this reason, cartilage is difficult to repair and heals slowly. Nutrients are distributed to cartilage through synovial fluid. Cartilage functions to provide support to other tissues and padding between bones, allowing for increased flexibility. Injuries to tendons and cartilage are often associated with overuse, nutritional deficiencies, mechanical trauma and osteoarthritis.

Calcium

Both tendons and cartilage are composed of calcium. Calcium is used for cell growth and maintenance of healthy connective tissue. When tendons and cartilage are damaged, more calcium may be needed to heal and repair. The body will use its reserves and available calcium from daily dietary intake. Consuming adequate amounts of calcium daily are important to ensure optimal healing and prevent osteoporosis. Calcium-rich foods include kale, spinach, collard greens, cheese and yogurt.

Vitamin D

Vitamin D helps the body absorb and maintain healthy levels of calcium in the blood stream. According to a 2009 study published in "Arthritis and Rheumatism," adequate Vitamin D levels are linked to cartilage health. Vitamin D supplementation reduces fracture risks, increases bone density, limits bone turnover and protects bone and tissue loss. Sunlight exposure supplies 90 percent of the vitamin D requirement for the average person, according to the "American Journal of Clinical Nutrition." Sunlight exposure is associated with positive cartilage volume, which is directly linked to vitamin D levels.

Magnesium

Magnesium works in conjunction with calcium and vitamin D to build and restore healthy tendons and cartilage. Magnesium functions to maintain normal muscle and nerve activity and a healthy immune system. Additionally, magnesium is involved in the synthesis of protein, which makes up connective tissue. The production of tissues and bone depend on extracellular concentrations of magnesium. According to the American Society for Microbiology, a few days with inadequate levels of magnesium in the body can cause lesions on cartilage and compromise bone health. Lesions can lead to pain or degeneration of connective tissue. To ensure a speedy recovery of healing tendons and cartilage, adequate magnesium consumption is paramount for maximal results. Sources of magnesium are green vegetables, legumes, nuts and seeds.

Vitamin C

Vitamin C's primary function is to help produce collagen. Collagen composes cartilage and is essential to cartilage formation. Collagen aids in developing the framework for the connective tissue, which includes the bones, blood vessels, ligaments, tendons, cartilage and skin. Vitamin C helps synthesize ascorbate, which functions to protect these cells and tissues from acute or chronic inflammation. Vitamin C also decreases free radicals that attack tendons and cartilage, which limits the tissue damage after trauma. According to a 2009 study published in the "Archives of Orthopedic and Trauma Surgery," high-dose supplementation of vitamin C may speed the healing of tendons, as a result of its role in collagen production and blood vessel restoration.

References

Article reviewed by Eric Lochridge Last updated on: May 26, 2011

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