What supplements are good for tendinopathy?

October 17, 2025 •

4 min read

Approximately 30-50% of all sports injuries are diagnosed as tendinopathies. Understanding what supplements are good for tendinopathy is crucial, as they can work in conjunction with physical therapy to accelerate healing, manage pain, and restore function to damaged tendons.

Quick Summary

This article explores key nutritional supplements, such as hydrolyzed collagen peptides, vitamin C, omega-3 fatty acids, and curcumin, that support tendon repair and reduce inflammation. It details their mechanisms and evidence-based uses, providing a comprehensive guide to complementary strategies for tendinopathy recovery.

Key Points

Hydrolyzed Collagen: Provides the essential amino acids to rebuild damaged tendons and ligaments, especially effective when combined with vitamin C.
Vitamin C: Acts as a crucial cofactor for collagen synthesis, helping to form strong, stable collagen fibers for effective tendon repair.
Omega-3 Fatty Acids: Potent anti-inflammatory properties of EPA and DHA can reduce pain and excessive inflammation, particularly useful in chronic tendinopathy.
Curcumin: A powerful natural anti-inflammatory compound that can provide pain relief and is best absorbed when taken with piperine (black pepper extract).
MSM & Zinc: Methylsulfonylmethane (MSM) may help reduce swelling, while zinc plays a critical role in tissue regeneration and collagen production.
Combined Approach: Supplements are most effective when used alongside a structured rehabilitation program, including eccentric exercises, and not as a standalone treatment.

The Role of Nutrition in Tendon Healing

Tendinopathy is a complex condition involving micro-tears and structural degeneration of a tendon, a process distinct from simple inflammation once thought to be the primary issue. The body's ability to repair and remodel tendon tissue depends on a steady supply of specific nutrients. While progressive loading exercises are the cornerstone of rehabilitation, nutritional support provides the raw materials and modulatory factors necessary for recovery. The following supplements have demonstrated potential benefits, either by contributing building blocks for new tissue or by mitigating the underlying processes of degeneration and pain.

Collagen Peptides

As the primary protein component of tendons (making up 65-80% of dry weight), collagen is a fundamental building block for repair.

Hydrolyzed Collagen: This form consists of smaller peptides that are more easily absorbed by the body. Studies have shown that supplementing with specific bioactive collagen peptides can improve pain and function in conditions like Achilles tendinopathy.
Collagen & Vitamin C Synergy: Taking collagen alongside vitamin C enhances its effectiveness. Research suggests taking 5-15 grams of collagen with 500mg of vitamin C roughly one hour before exercise optimizes collagen synthesis, potentially strengthening tissues and improving outcomes.

Vitamin C (Ascorbic Acid)

This essential nutrient is critical for the synthesis of new collagen and acts as a powerful antioxidant.

Cofactor for Collagen Synthesis: Vitamin C is a required cofactor for the enzymes that cross-link and stabilize collagen fibers. Without sufficient vitamin C, the body cannot produce strong, healthy tendon tissue.
Antioxidant Protection: Tendinopathy is often associated with oxidative stress. Vitamin C's antioxidant properties help neutralize damaging free radicals, protecting tendon cells and promoting a healthier healing environment.

Omega-3 Fatty Acids

Known for their potent anti-inflammatory properties, omega-3s, particularly EPA and DHA, can help manage systemic inflammation associated with tendinopathy.

Inflammation Modulation: By modulating the body's inflammatory response, omega-3s can aid in reducing pain and swelling. Studies have shown supplementation can reduce pain and improve function in tendinopathies.
Source Matters: Sources like krill oil may offer superior absorption compared to standard fish oil. A daily dose of 1-3 grams of combined EPA/DHA is often recommended for therapeutic effect.

Curcumin (from Turmeric)

This active compound has been shown to be a powerful anti-inflammatory agent, comparable to some NSAIDs but with fewer side effects.

Anti-inflammatory Action: Curcumin modulates inflammatory pathways, which can significantly reduce pain and functional limitations associated with tendinopathy.
Improved Bioavailability: Curcumin is poorly absorbed on its own. Pairing it with black pepper extract (piperine) enhances its bioavailability by up to 2000%.

Other Supportive Nutrients

MSM (Methylsulfonylmethane): This organic sulfur compound is frequently used for its anti-inflammatory effects in conditions like osteoarthritis and tendinitis. Some studies suggest it can reduce pain and inflammation.
Zinc: A crucial mineral involved in tissue regeneration and collagen synthesis. Animal studies have demonstrated that zinc sulfate can have a positive effect on the healing and biomechanical properties of repaired tendons.
Magnesium: This mineral supports muscle and nerve function, potentially helping to reduce tension and cramping around injured tendons.
Glucosamine and Chondroitin: While traditionally used for joint cartilage, some evidence suggests these may assist in collagen synthesis and reduce inflammation.

Comparison of Key Tendinopathy Supplements


Supplement	Primary Mechanism	Primary Benefit	Best Used For
Hydrolyzed Collagen	Provides amino acid building blocks for new tissue synthesis	Enhances tendon repair and structural integrity	Supporting tissue healing, especially when combined with rehab exercises
Vitamin C	Cofactor for collagen synthesis; antioxidant	Promotes strong, stable collagen; protects against oxidative damage	Maximizing collagen formation, paired with collagen peptides
Omega-3 Fatty Acids	Modulates inflammatory pathways	Reduces systemic inflammation and associated pain	Controlling excessive inflammation and promoting faster recovery
Curcumin	Inhibits pro-inflammatory cytokines	Powerful anti-inflammatory and pain relief	Reducing pain and inflammation, particularly in chronic cases
MSM	Supplies sulfur, reduces inflammation	Supports cell membrane permeability, reduces swelling	Addressing general inflammation, often in combination with other ingredients

A Holistic Approach to Tendinopathy

It is vital to understand that supplements are not a standalone treatment for tendinopathy but rather supportive tools within a comprehensive rehabilitation plan. The most effective approach combines supplementation with therapeutic exercise, particularly eccentric loading, which directly stimulates tendon repair. Consistency with both exercise and supplementation over several months is key to seeing tangible results. A balanced, nutrient-rich diet and adequate rest are also indispensable for recovery. Consultation with a healthcare provider is recommended before beginning any new supplement regimen, especially for those with existing health conditions or taking other medications.

Conclusion

While tendinopathy can be a frustrating and persistent injury, leveraging specific nutritional supplements can significantly enhance the healing process. Hydrolyzed collagen, particularly when taken with vitamin C, provides the essential amino acids for rebuilding and strengthening tendon fibers. Anti-inflammatory agents like omega-3 fatty acids and curcumin can effectively reduce pain and promote a conducive healing environment. Supportive nutrients such as MSM, zinc, and magnesium also play valuable roles. Ultimately, the most successful strategy combines these targeted supplements with a consistent, guided exercise program and sound overall nutrition to accelerate recovery and restore long-term tendon health.

For more in-depth research on the role of nutrition in tendon injuries, review the International Olympic Committee's consensus statement on dietary supplements and the high-performance athlete.

Frequently Asked Questions

Significant improvements from supplements like collagen can take several weeks to months. Studies often show positive effects after consistent use over 8 to 12 weeks, with some athletes experiencing benefits for up to six months.

Yes, taking hydrolyzed collagen and vitamin C together is highly recommended. Vitamin C is a crucial cofactor for the enzymes that synthesize and cross-link collagen, and some research suggests optimal benefits are seen when taken about an hour before exercise.

While a balanced diet is essential, nutritional needs may increase during tendon repair, making it difficult to achieve therapeutic doses from food alone. For instance, hydrolyzed collagen and concentrated anti-inflammatory nutrients are often more easily obtained through supplements.

Some studies suggest that curcumin has comparable anti-inflammatory and pain-relieving effects to NSAIDs, but with potentially fewer gastrointestinal side effects. It is a consideration for long-term use, especially when combined with a rehabilitation program.

Supplements are generally well-tolerated, but some people may experience mild side effects. High doses of vitamin C can cause gastrointestinal discomfort, and certain individuals may have allergies to ingredients like fish or shellfish in some omega-3 or collagen products. Always consult a healthcare professional.

MSM is often used for its anti-inflammatory properties, and some evidence suggests it can help reduce pain and swelling associated with tendinopathies. However, the quality of research is mixed, and its effectiveness may be enhanced when combined with other supplements.

Type I collagen is the most abundant type found in tendons. Supplementation with hydrolyzed collagen peptides, such as the specific TENDOFORTE® formulation, has shown positive clinical effects on tendon health and repair, especially when taken consistently.