The pain and stiffness caused by tendonitis can limit movement and activity. Certain exercise and nutrients help speed up tendonitis recovery. These supplements for tendonitis will give you the adequate nutrients needed to heal tendonitis. Read this article to know more.
Tendonitis (tendinitis) is the inflammation of any tendon in the body. Tendons are a band of thick fibrous connective tissues that connect muscles to the bone. Tendonitis is often caused by continuous stress which is a result of heavy and prolonged activity. For example, you work out your shoulder regularly at the gym without proper warm-up and rest and end up inflaming the tendon in the shoulder.
Proper exercise and right nutrition are how you can heal tendonitis. There are specific minerals and vitamins you need in order to help your body repair the inflamed tendon, and you may not be able to get them in adequate amounts from your diet. Taking supplements will help you get the right nutrition needed to cure tendonitis effectively.
Supplements for Tendonitis
Certain vitamins, minerals, and nutrients promote healing and reduce inflammation caused by tendonitis. They help in relieving pain and in the recovery process(1). While these nutrients can be obtained naturally from food, you may not be able to get the adequate amount needed per day, every day. Supplements are required to substitute this need for nutrition.
Here, we list eight nutrients that are vital in tendonitis recovery and also list the natural foods that you can get them from. You can get supplements for each of these over the counter or through a prescription. Do not consume more than the allowed dietary limit.
1. Vitamin C
Why Use?
Vitamin C helps reduce inflammation in addition to synthesizing collagen that is needed for tissue repair. It is one of the most needed vitamins for tendonitis.
How To Use?
You can get Vitamin C from food such as spinach, kale, and citrus fruits, but taking supplements will help you get the daily required amount. You may not be able to hit the daily amount through food only, so consider taking supplements after consulting with a physician.
How Much To Use?
The recommended dietary allowance is 60 mg/d. Take vitamin C supplements daily or as prescribed by your doctor.
Omega-3
Why Use?
Omega-3 fatty acids contain anti-inflammatory compounds that help in the treatment of tendonitis. Most Omega-3 supplements also contain Vitamin D, a vital nutrient that improves Calcium absorption.
How To Use?
You can get omega-3 fats from fatty fish like salmon, sardines and tuna, or through supplements like cod liver oil capsules. Cod liver oil capsules are one of the best supplements for tendonitis.
How Much To Use?
250–500 mg is the RDA for Omega-3. You can take 1 fish oil capsule a day, more if prescribed by a doctor.
Bromelain
Why Use?
Bromelain contains anti-inflammatory properties that reduce the swelling of an inflamed tendon, and also helps relieve pain caused by tendonitis. The pain you experience when you have tendonitis is often due to inflammation, and anti-inflammatory foods help relieve this pain.
The pain and stiffness caused by tendonitis can limit movement and activity. Certain exercise and nutrients help speed up tendonitis recovery. These supplements for tendonitis will give you the adequate nutrients needed to heal tendonitis. Read this article to know more. https://howtocure.com/supplements-for-tendonitis/
How To Use?
Raw papaya and pineapples are foods that are rich in bromelain. You can use bromelain supplements to help you get an adequate required amount daily.
How Much To Use?
80 mg- 300 mg per day or as prescribed by your doctor.
Vitamin A
Why Use?
Vitamin A supports cell growth, boosts immune system functioning, and promotes healing. It is an essential nutrient needed to stay fit and heal injuries like tendonitis.
How To Use?
Food like eggs, fortified skimmed milk, oranges, broccoli, and spinach are rich in vitamin A. Take supplements after consulting with a doctor to get your daily required amounts of Vitamin A.
How Much To Use?
The RDA ( recommended daily amount) for Vitamin A is 700 mcg – 900 micrograms (mcg).
5. Vitamin E
Why Use?
Consuming Vitamin E through supplements helps boost immune function and also helps reduce inflammation. This helps reduce the swelling of the tendons and provides relief form tendonitis pain.
How To Use?
Certain nuts, seeds, and vegetable-based oils are common foods for Vitamin E. Consult a doctor and take Vitamin E supplements to get the required daily amount.
How Much To Use?
The RDA ( recommended daily amount) for Vitamin E is 15 milligrams a day.
Zinc
Why Use?
Zinc, like Vitamin C, promotes collagen synthesis that helps in tissue repair. It is also required for a healthy immune system. Zinc is an important nutrient that promotes wound healing and growth and development.
How To Use?
Your body needs external sources of zinc. Beans, animal meats, nuts, fish, whole grain cereals, and dairy products are great sources of zinc. Considering its importance, visit a physician and start taking zinc supplements to get the required daily amount of zinc.
How Much To Use?
The RDA ( recommended daily amount) for zinc is 8-11 mg per day.
Collagen
Why Use?
Tendonitis is caused by the degeneration of collagen in the tendon due to chronic overuse. Consuming collagen is important to help repair damaged tissues.
How To Use?
Foods rich in Vitamin C (leafy greens, citrus fruits, broccoli, and red peppers), Zinc and Copper (Oysters) are great sources of collagen. Consider taking collagen supplements for tendon health.
How Much To Use?
Consuming 0.8 grams of protein per kilogram should give you an adequate amount of collagen per day.
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