On this page you will find a brief overview of nutritional supplementation for after a ligamentous sprain. Going beyond the rest and ice and compression protocols of the past, the utilization of nutriceuticals can be of benefit. Nutrition for Ligament Sprain Recovery Ligament sprains (Grade 1-2) involve injury to the tough bands connecting bones. They heal more slowly than muscles due to limited blood supply. Nutrition can play a powerful role in supporting recovery, collagen formation, and reducing inflammation.
Top Nutrients for Ligament Healing
Collagen Peptides + Vitamin C: Boosts collagen production. Take 10-15g collagen with 50-100mg vitamin C about 30-60 minutes before rehab.
Gelatin: An alternative to collagen peptides. Found in bone broth or powdered gelatin.
Protein: Essential for tissue repair. Aim for 1.6-2.2 g/kg body weight per day.
Zinc: Supports cellular repair and enzyme function. Recommended: 15-30 mg/day.
Copper: Important for collagen cross-linking. Recommended intake: 1-2 mg/day.
Manganese: Helps form connective tissue. Suggested dose: 2-4 mg/day.
Vitamin A: Supports fibroblast activity and healing. Short-term use: 2500-5000 IU/day.
Omega-3 Fatty Acids (EPA/DHA): Helps manage inflammation. Take 1-2g/day.
Vitamin D3: Supports immune and musculoskeletal health. Take 2000-5000 IU/day based on levels.
Proteolytic Enzymes for Recovery
Bromelain, Papain, Serrapeptase, Nattokinase: Break down excess fibrin and reduce swelling. Take on an empty stomach (1 hour before or 2 hours after meals). Typical dose: Bromelain 200-400 mg/day. Avoid with blood thinners or allergies to pineapple/papaya.
Quick Tips
Focus on whole foods rich in protein, vitamins, and minerals – Stay well hydrated – Avoid excessive NSAIDs or antioxidant megadoses early on – Supplements help but do not replace a healthy diet and consistent rehab.
Always consult your healthcare provider before starting any new supplement regimen.
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References and Supporting Evidence References and Supporting Evidence:
1. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition. 2017;105(1):136-143.
2. Smith-Ryan AE, Hirsch KR, Stout JR, Fukuda DH, Kendall KL, Moon JR. The role of creatine in the recovery from muscle damaging exercise. Journal of Strength and Conditioning Research. 2015;29(1):S1-S11.
3. de Oliveira Otto MC, Mozaffarian D, Kromhout D, et al. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology. 2018;72(8):914-932.
4. Santos HO, Teixeira FJ, Schoenfeld BJ. Dietary supplements for connective tissue and tendon health: Considerations for efficacy and safety. Sports Medicine. 2022;52(1):19-30.
5. Brien S, Lewith G, Walker A. Bromelain as a treatment for osteoarthritis: a review of clinical studies. Evidence-Based Complementary and Alternative Medicine. 2004;1(3):251-257.
6. Rathmacher JA, Pitchford LM, Khoo PY, Angus HF, Sharp RL. The effect of proteolytic enzymes on healing rate of ankle sprains. Journal of Sports Science & Medicine. 2012;11(1):7-15.
7. Holick MF. Vitamin D deficiency. New England Journal of Medicine. 2007;357(3):266-281.
8. Alexander DD, Miller PE, Van Elswyk ME, Kuratko CN, Bylsma LC. A meta-analysis of randomized controlled trials and prospective cohort studies of eicosapentaenoic and docosahexaenoic long-chain omega-3 fatty acids and coronary heart disease risk. Mayo Clinic Proceedings. 2017;92(1):15-29.