Strong from the Inside Out: How Nutrition Supports Tendons and Ligaments

31 October 2025

Tendons and Ligaments: The Unsung Heroes of Movement

The world is moving fast and so are we.

In the meantime, we often forget to appreciate the seemingly minor things that set us apart from other animals. One of those qualities is upright movement. We can move from one place to another (with our hands free) and change our postures voluntarily. Isn’t that a blessing?

Yet, many of us hardly spend a few seconds to ponder how we move, and why moving is so important to our well-being.

Most of us think about muscles and bones when it comes to movement, but it’s the tendons and ligaments that quietly do the hard work. In this article, we will learn about tendons and ligaments, what they do, why they matter, and how proper nutrition can help maintain their strength and resilience.

Tendons

Tendons anchor muscles to bones, helping us move and stay stable. They are crucial to almost all activities that involve muscle contraction, such as walking, running, and lifting objects.

Tendons are made of strong collagen fibres. These fibres allow tendons to withstand muscle-generated forces during movement and transfer them to the bones.

Ligaments

Ligaments connect one bone to another. Made of collagen and elastin fibres, these tough cords:

  • Alert the brain about the joint position and movement
  • Prevent bone displacement during movement
  • Help maintain normal joint function
  • Lower the risk of injury
  • Stabilize joints

Despite contributing so much to our movement, tendons and ligaments rarely get their due appreciation. They are often overlooked, overworked, and possibly undernourished. Fortunately, nutrition plays a vital role in keeping them strong and injury-resistant.

Also Read: Looking After Your Tendons and Ligaments When You’re Preparing For A Marathon

Understanding Tendons and Ligaments: Built to Withstand Stress

Collagen is the major component of tendons, accounting for about 75% of dry weight. Among the collagen types, collagen type I is the most abundant (60% of total collagen). Other collagens in tendons include types III, IV, V, and VI. (1)

Ligaments are primarily made of collagen types I and III.

Because collagen type I is resistant to large mechanical loads, they allow the tendons and ligaments to stretch and change size/shape when subjected to external forces.

Both tendons and ligaments have limited blood supply, leading to longer recovery times following injury compared to other tissues. (2,3) Moreover, tendons typically have slow metabolism. Thus, they take longer than muscles to gain strength. (4)

Several factors can increase the risk of tendon and ligament injuries, such as:

  • Prolonged inactivity (following surgery) can reduce collagen production and consequent loss of tendon mass.
  • Overuse can lead to microdamage and pain in the tendons and ligaments.

Tendon injuries are common in the UK and include:

  • Tennis elbow (lateral epicondylitis)
  • Golfer’s elbow (medial epicondylitis)
  • Achilles tendonitis
  • Wrist tendonitis

Common ligament injuries (sprains) in the UK include:

The Building Blocks: Nutrients That Support Connective Tissue

Again a cliché, but we are what we eat.

Several nutrients help keep our tendons and ligaments healthy and strong. Besides, they can help speed up recovery. However, some nutrients might do more than others might. We talked to our experts and prepared a list of superhealthy nutrients that support connective tissues.

Collagen

Our tendons and ligaments are primarily made of collagen. Thus, collagen supplementation is one of the best things we can do for tendon and ligament health. Not only does collagen strengthen our tendons and ligaments, it can also help reduce the risk of injuries.

In a recent investigation, researchers isolated specific cells from human tendons and ligaments. The cells were then treated with a collagen product. After 24 hours, the researchers noted that collagen type I and III production increased 1.2 fold to 2.4 fold. 

According to the researchers, collagen can help: (5)

  • Prevent undesirable changes in ligaments and tendons
  • Lower the risk of injuries

When we take a collagen supplement, it breaks down in the gut into smaller molecules, such as glycine, proline, and hydroxyproline. Then, they travel into our bloodstream. Once in the bloodstream, they reach our tendons and ligaments, where they work to repair damage and heal injuries.

Several studies show that doses up to 60g/day are typically safe. Choose a collagen supplement that also contains vitamin C because vitamin C is crucial for collagen synthesis. More about vitamin C in the following section.

Vitamin C

Our body needs vitamin C, a water-soluble micronutrient, to make collagen and repair injured tissues. Moreover, taking a collagen supplement with vitamin C before exercise can help increase collagen production and strengthen connective tissue. (6)

Minerals

Our body needs minerals, such as manganese, zinc, copper, and iron, to make collagen. Besides, these minerals help keep collagen strong and protected from harmful substances called free radicals. (7)

Protein

Adequate dietary protein ensures a constant supply of amino acids for tissue turnover. Our daily protein requirement can vary depending on the age, gender, weight, general health status, and activity level. Thus, it is best to talk to a doctor to know the exact daily protein requirement. 

Hydration

Water comprises 55% to 70% of tendons and ligaments. (8) As such, water is critical for normal connective tissue function. When we are not properly hydrated, collagen fibres become less mobile, less elastic, and stiff. (9)

Dehydrated tendons are more prone to injury. Likewise, in ligaments, a low water content increases the production of collagenase, a naturally occurring substance that breaks down collagen. As a result, the ligaments become weaker.

Antioxidants

Antioxidants neutralise highly reactive substances called free radicals. Accumulation of free radicals can degrade collagen fibres and delay tissue repair. (10) Antioxidants that can help improve tendon and ligament health include: (11)

  • Vitamin C
  • Vitamin E
  • Curcumin (found in turmeric)
  • Phenolic compounds found in grape skin
  • Eugenol found in clove oil and cinnamon

Expert tip on nutrition

Eat plenty of citrus fruits, berries, green vegetables, oily fish, nuts, seeds, and quality protein sources.

Also Read: Why Leafy and Green Vegetables Should Be on Every Plate

Want Stronger Tendons and Ligaments? Stay Active

Eating a healthy diet and supplementation may not bring the best results if we do not exercise. Combining diet and exercise is crucial for optimal collagen synthesis and adaptation of connective tissue to external loading.

As mentioned earlier in the article, our tendons and ligaments require prolonged and progressive loading to become stronger.

Exercise does not have to be hard. When it comes to exercise, consistency is the key. Even light resistance training or brisk walking regularly can work wonders to help maintain tissue strength. Click HERE to learn about the best exercises for joint and tendon health.

Further Reading: Strength Training As We Age: The Importance for Tendons and Ligaments As Well As Strong Muscles and Bones

To train or rest after a tendon or ligament injury

Rest is crucial following an injury, especially during the first few weeks of an injury. But when we rest for longer than needed, we might be doing more harm to our body. If we do not move for prolonged periods, our muscle and connective tissue may become weaker.

Most experts agree that after an initial phase of recovery, we should consider a slow return to activity, followed by low-impact activities like swimming, walking, and stretches. The intensity and duration of activity may then be gradually increased.

Pro-tip for strong connective tissue

Feed it, move it, rest it — that’s the formula for resilient tendons and ligaments.”

Lifestyle Habits That Help or Harm

Do’s:

  • Stay hydrated.
  • Eat protein and vitamin C daily.
  • Stretch gently after activity.
  • Prioritise sleep and recovery.

Don’ts

  • Smoke (reduces blood flow and collagen synthesis).
  • Excess sugar and ultra-processed foods. They may increase systemic inflammation. Besides, ultra-processed foods might be deficient in nutrients that support healthy connective tissue.
  • Sudden increases in training load without proper conditioning. Always remember our connective tissue grows and heals more slowly than other tissues. So, progressive loading is the key.

Healthy Tendons and Ligaments: When Extra Support Helps

Diet is a key contributor to healthy tendons and ligaments. When combined with appropriate exercise, you have a winning formula. But there are times when we require more than a healthy diet and exercise, especially with age or higher physical demand.

That is when we need targeted nutritional support. It is a personalised approach where we feed our body what it exactly needs for health and wellness. For example, we can expect more benefits when we take a collagen supplement with nutrients like manganese and vitamin C rather than a plain supplement.

As a part of our commitment to targeted nutritional support, we formulated Physicoll specifically to support soft tissue rehab, ie tendons and ligaments but also intervertebral discs.

Key Takeaways

  • If you want to stay strong and mobile as you age, staying active is the key. Any level of activity is always better than none. Start small and gradually increase the duration, intensity, and level of activity.
  • Tendons and ligaments are the unsung heroes of human movement. Keeping them strong will make us more stable, less prone to injuries, and improve the quality of movement.
  • Nutrition is our body’s long-term “tissue insurance.” Specific nutrients are crucial for strong and healthy connective tissue. These include collagen, vitamin C, and antioxidants. While we may get most of these from our diet, supplements may be necessary as we get older or have certain conditions.
  • Your tendons and ligaments work silently every day. Give them the nourishment they need to keep you moving freely for years to come.

References:

  1. Kaya, Murat, et al. “Tendon Structure and Classification.” IntechOpen eBooks, 2019, doi:10.5772/intechopen.84622.
  2. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: What are tendons and tendon sheaths? [Updated 2022 Mar 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525770/
  3. National Defence. “Ask The Expert: Tendons and Ligaments – Are They Different?” Canada.ca, 23 June 2021, www.canada.ca/en/department-national-defence/maple-leaf/defence/2021/06/ask-the-expert-tendons-and-ligaments-are-they-different.html.
  4. Williams, Brogan, and Giles Gyer. “Tendons Under Load: Understanding Pathology and Progression.” Journal of Musculoskeletal Surgery and Research, vol. 0, June 2025, pp. 1–10, doi:10.25259/jmsr_86_2025.
  5. Schunck, M., & Oesser, S. (2013). Specific collagen peptides benefit the biosynthesis of matrix molecules of tendons and ligaments. Journal of the International Society of Sports Nutrition, 10(sup1). https://doi.org/10.1186/1550-2783-10-S1-P23
  6. Shaw, Gregory et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
  7. Curtis, Luke. “Nutritional Research May Be Useful in Treating Tendon Injuries.” Nutrition, vol. 32, no. 6, Jan. 2016, pp. 617–19, doi:10.1016/j.nut.2015.12.039.
  8. Maheshwari, Vidhi, et al. “Structure, Function, and Physiology of Tendons and Ligaments – A Review.” Alafair Biosciences, Inc., 2020, alafairbiosciences.com/wp-content/uploads/2024/12/2020_Maheshwari_Alafair_TendonsandLigaments-AReview.pdf.
  9. Lozano, Pamela F et al. “Water-content related alterations in macro and micro scale tendon biomechanics.” Scientific reports vol. 9,1 7887. 27 May. 2019, doi:10.1038/s41598-019-44306-z
  10. Noriega-González, David C et al. “Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review.” Nutrients vol. 14,13 2663. 27 Jun. 2022, doi:10.3390/nu14132663
  11. Lui, Pauline Po Yee, et al. “Roles of Oxidative Stress in Acute Tendon Injury and Degenerative Tendinopathy—A Target for Intervention.” International Journal of Molecular Sciences, vol. 23, no. 7, Mar. 2022, p. 3571, doi:10.3390/ijms23073571.