What supplements are good for tendon tears?

November 25, 2025 •

4 min read

According to the National Institutes of Health, tendon injuries are a common and debilitating issue, often resulting in prolonged recovery times. While proper rehabilitation and medical care are paramount, numerous studies suggest that specific nutritional interventions can significantly aid the healing process by providing the body with the building blocks it needs for repair. This article explores what supplements are good for tendon tears, detailing the science behind key nutrients and their roles in tendon health and recovery.

Quick Summary

Supplements like collagen peptides, vitamin C, omega-3 fatty acids, and curcumin can aid tendon healing by promoting collagen synthesis, reducing inflammation, and mitigating oxidative stress. These nutritional strategies work alongside proper medical treatment and physical therapy to support recovery from tendon injuries.

Key Points

Collagen Peptides: Hydrolyzed collagen, particularly with added Vitamin C, provides the specific amino acids needed to rebuild torn tendon tissue.
Vitamin C: An essential cofactor for synthesizing and stabilizing new collagen, Vitamin C also functions as an antioxidant to manage inflammation.
Omega-3 Fatty Acids: These potent anti-inflammatories, found in fish and krill oil, can help reduce pain and swelling during the healing process.
Curcumin (Turmeric): With strong anti-inflammatory and pain-relieving properties, curcumin is a valuable supplement, especially when combined with black pepper to boost absorption.
Consult a Professional: Supplements are supportive therapies, not cures. Always discuss any new supplement regimen with your doctor to ensure it's safe and appropriate for your specific injury.
Rehabilitation is Key: For supplements to be effective, they must be combined with a comprehensive plan involving rest, proper medical care, and specific physical therapy exercises.

The Foundational Role of Diet and Supplements in Tendon Repair

Effective tendon healing is a multi-stage biological process involving inflammation, cell proliferation, and remodeling. Nutrition provides the essential materials and cofactors needed for this repair cycle. Tendons are primarily composed of type I collagen, and providing adequate protein and supportive nutrients is critical for reinforcing the connective tissue. However, preclinical and clinical evidence for nutritional supplements in tendon repair is still developing, and they are best used as an adjunct to a comprehensive rehabilitation program, not as a replacement for medical care.

The Powerhouse Duo: Collagen and Vitamin C

Collagen is the primary structural protein of tendons, and a tendon tear represents a significant disruption of this fibrous network. Supplementing with hydrolyzed collagen peptides provides a readily available source of the specific amino acids, like proline and glycine, necessary for repairing tendon structures. A key study on athletes with knee osteoarthritis demonstrated that 10 grams of hydrolyzed collagen daily over 24 weeks led to significant improvement in joint pain and resilience. Research has also indicated that combining collagen with exercise can increase tendon cross-sectional area and thickness.

Vitamin C is an indispensable cofactor for collagen synthesis. It is required for the hydroxylation of proline and lysine residues, a process that stabilizes the collagen triple helix. Without sufficient Vitamin C, collagen production is impaired, which can hinder the healing process significantly. Studies on animal models have shown that high-dose Vitamin C supplementation can accelerate Achilles tendon healing by promoting early angiogenesis and increasing collagen synthesis. It also acts as a potent antioxidant, helping to reduce the oxidative stress and inflammation that occur after an injury.

Anti-Inflammatory Agents: Omega-3 Fatty Acids and Curcumin

Inflammation is a natural part of the healing process, but excessive or chronic inflammation can delay recovery and contribute to pain. Omega-3 fatty acids, particularly EPA and DHA found in fish oil or krill oil, possess powerful anti-inflammatory properties by inhibiting inflammatory pathways. A study on athletes with rotator cuff-related shoulder pain found that omega-3 supplementation modestly improved disability and pain outcomes. Krill oil is sometimes favored due to its potentially faster absorption rate compared to fish oil.

Curcumin, the active compound in turmeric, is another robust anti-inflammatory agent. Research shows it can modulate the inflammatory response and has analgesic effects comparable to some NSAIDs, but with fewer gastrointestinal side effects. Its bioavailability is typically low, so consuming it with black pepper (piperine) or as a specialized supplement form is crucial for absorption. An animal study demonstrated that curcumin could significantly improve the strength of injured tendons.

Supportive Minerals and Compounds

Zinc and Magnesium: Both minerals are critical for muscle and connective tissue health. Zinc is involved in protein synthesis and immune function, supporting the body's repair processes. Bioactive zinc ions have been shown to promote tenogenic potential in animal studies. Magnesium is a cofactor in hundreds of biochemical reactions and helps relax muscles and reduce cramping, which can be beneficial during recovery. A combined zinc and magnesium supplement (ZMA) is often used by athletes to aid recovery and improve sleep.
Glucosamine and Chondroitin: These are natural compounds found in cartilage and are theorized to support connective tissue structure. While studies on their efficacy for osteoarthritis are mixed, they are often included in joint health formulations, though evidence for direct tendon tear repair is limited and contradictory. They are considered safe for most people but can interact with blood thinners.
Other Nutrients: A balanced diet rich in protein is foundational. Other nutrients like Bromelain (a protease enzyme with anti-inflammatory effects from pineapple) and Methylsulfonylmethane (MSM, a sulfur-containing compound) have also been explored for their anti-inflammatory and antioxidant properties, but human clinical evidence for tendon tears is still emerging.

Comparison: Hydrolyzed Collagen vs. Bone Broth


Feature	Hydrolyzed Collagen	Bone Broth
Form	Powder or capsules, enzymatically broken down	Liquid, dehydrated powder, or gelatin
Collagen Content	Very high, concentrated source of specific collagen peptides (e.g., type I)	Contains collagen (gelatin), but in lower and less bioavailable amounts
Nutrient Profile	High in collagen protein; amino acids (proline, glycine)	Broader profile including minerals (calcium, magnesium), glucosamine, hyaluronic acid
Absorption	Highly bioavailable due to pre-digested nature	Variable, depending on the extraction process
Convenience	Tasteless and odorless powder mixes easily into any liquid	Rich, savory flavor best for soups or warm drinks
Cost	Can be more cost-effective per serving of collagen protein	Often more expensive for the nutritional content, but offers a whole-food experience

Potential Risks and Limitations

It is important to remember that supplements are not a substitute for a diagnosis and treatment plan from a medical professional. As highlighted in a systematic review, many clinical studies on nutraceuticals for tendon disorders suffer from methodological limitations and are often conducted on animals or with multiple ingredients, making it difficult to isolate the effect of a single supplement. Always consult with a doctor before starting a new supplement regimen, especially if you have other medical conditions or take prescription medications like blood thinners.

Conclusion

While a comprehensive approach including rest, physical therapy, and medical evaluation is essential for recovery from a tendon tear, strategic supplementation can provide valuable support. High-quality hydrolyzed collagen combined with Vitamin C offers the primary building blocks for tendon repair. Anti-inflammatory nutrients like omega-3s and curcumin can help modulate the healing process and reduce pain. Other minerals like zinc and magnesium contribute to overall tissue health and recovery. However, the evidence base for specific supplements for human tendon tears is still evolving, underscoring the importance of professional medical guidance. Combining smart nutrition with an evidence-based rehabilitation program provides the best possible environment for a full and lasting recovery.

Visit the National Center for Complementary and Integrative Health for additional information on supplements and their effectiveness.

Frequently Asked Questions

Supplements assist tendon repair by supplying the body with concentrated nutrients that are building blocks for new tissue (like collagen) or that help manage the inflammatory and oxidative stress responses that occur during healing.

For targeting tendon repair specifically, hydrolyzed collagen is generally considered more effective because it is a more concentrated source of the precise collagen peptides and amino acids needed, and it is more easily absorbed by the body than the collagen in bone broth.

Vitamin C is essential for tendon healing because it acts as a cofactor in the enzymatic process of synthesizing collagen. Without it, the body cannot form the stable, strong collagen fibers necessary to repair and build tendon tissue.

Some studies suggest that curcumin has potent anti-inflammatory and analgesic effects comparable to NSAIDs, but with fewer gastrointestinal side effects. However, you should not replace prescribed medication with supplements without first consulting a healthcare professional.

Glucosamine and chondroitin are often studied for joint cartilage health. Their direct benefit for tendon tear repair is less clear and research on their efficacy for tendinopathies is mixed, though they are generally considered safe for most people.

The healing process takes time, and results from supplements can vary based on the individual and severity of the injury. Most studies showing benefits, particularly for collagen, have evaluated effects over several weeks to months, so consistency and patience are key.

It is generally safe to take combinations of supportive supplements like collagen and Vitamin C. However, it is crucial to consult a doctor before combining multiple supplements, especially if you take other medications, as there can be interactions.