Increasing numbers of people are becoming physically active. This offers a variety of potential health benefits, but it also brings a greater chance of a sports-related injury. Sports injuries can vary in severity, but most are treatable and heal with time, allowing you to return to the sport. Some supplements might help with the healing process. Talk to your doctor before taking any supplements.
Zinc
Many nutrients are involved in tissue repair and wound healing. Zinc plays an important role in recovery from injury, yet most athletes do not get enough zinc in their diet, according to the "Encyclopedia of Sports & Fitness Nutrition." Although the recommended daily intake of zinc is 11 mg per day, if you are injured you should increase to 15 mg for a sprain/dislocation or 50 mg twice daily for a wound, according to Luke Bucci, PhD of Biomedical Science in his book "Nutrition Applied to Injury Rehabilitation and Sports Medicine." The highest demand for zinc occurs at the time of injury, during the inflammatory phase of healing. In this stage zinc activates your white blood cells, which then travel to the site of injury to protect against infection and clean damaged tissues. Talk to your doctor before taking a zinc supplement.
Vitamin C
Vitamin C helps your body produce the protein collagen, which is important for strength and flexibility. Collagen is also important in helping to repair tendons and ligaments and to strengthen bones. When you suffer an injury, the concentration of vitamin C in your body decreases. While the daily requirement is 90 mg per day, for sprains, dislocations, fractures and open wounds take 1000 mg four times daily, according to "Nutrition Applied to Injury Rehabilitation and Sports Medicine." Talk to your doctor before taking a vitamin C supplement.
Bromelain
Bromelain is a protein-digesting enzyme that is found naturally in pineapples. It also is an anti-inflammatory and can help to treat inflammation following an injury. Bromelain helps increase circulation to the site of injury by breaking down blood clots so swelling is reduced and blood flow increases. According to Dr. Mark Stengler, MD, in his book "The Natural Physician's Healing Therapies," to treat injury-related inflammation, most individuals require 500 mg three times daily. However, individual responses may vary and research shows mixed results, according to the University of Maryland Medical Center. Talk to your doctor before taking any supplement.
Caution
Nutritional supplements fall outside the purview of the Food and Drug Administration and therefore are largely unregulated. As when starting any new treatment, consult your doctor first to see if it's appropriate for you.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Sports Injuries; 2009
- "Nutrition Applied to Injury Rehabilitation and Sports Medicine"; Luke Bucci; 1995
- "Encyclopedia of Sports & Fitness Nutrition;" Elizabeth Ann Applegate; 2002
- "The Natural Physician's Healing Therapies;" Mark Stengler; 2010
- University of Maryland Medical Center; Bromelain; 2009
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