From the Guidelines
To help heal and prevent tendinitis, it is crucial to focus on a balanced diet rich in fruits, vegetables, whole grain foods, and healthy sources of proteins, as emphasized by the American Heart Association 1. This approach is supported by the most recent and highest quality study, which highlights the importance of a well-rounded diet in maintaining overall health and preventing chronic conditions. The key components of this diet include:
- Fruits and vegetables, which provide essential antioxidants and anti-inflammatory compounds
- Whole grain foods, which offer complex carbohydrates and fiber
- Healthy sources of proteins, such as fish and seafood, legumes, and nuts, which support tissue repair and collagen production
- Liquid plant oils, such as soybean oil and canola oil, which provide healthy fats and support inflammation reduction In contrast to individualized treatment approaches 1, a balanced diet that incorporates these food groups can help reduce systemic inflammation, provide building blocks for tendon repair, and improve circulation to damaged tissues. While individualized nutrition plans may be beneficial in certain contexts, the most recent and highest quality evidence suggests that a balanced diet rich in whole foods is the most effective approach for promoting overall health and preventing chronic conditions, including tendinitis 1. By combining this dietary approach with appropriate rest, gentle stretching, and gradual return to activity, individuals can create an optimal environment for tendon healing and prevent recurrence.
From the Research
Nutritional Recommendations for Tendinitis Healing and Prevention
To help heal tendinitis and prevent its occurrence, several nutritional recommendations can be considered:
- Consuming a diet rich in anti-inflammatory nutrients, such as omega-3 fatty acids, vitamins C and D, and phytochemicals, may be beneficial in reducing inflammation and promoting tendon healing 2, 3, 4.
- Including foods high in protein, such as collagen-derived peptides, arginine, and glutamine, may help improve tendon growth and healing 2, 3, 5.
- A balanced diet with a stable glycemic response, rich in whole, plant-based foods, and healthy fats, may also be beneficial in reducing inflammation and promoting overall health 4, 6.
- Avoiding or limiting pro-inflammatory foods, such as those high in omega-6 fatty acids, and maintaining a healthy balance of macronutrients may also be important in managing tendinitis 4, 6.
- Supplementing with specific nutrients, such as collagen peptides, omega-3 fatty acids, and vitamins C and D, may be considered as an adjunct to standard treatment methods, such as exercise, to help alleviate pain and inflammation and promote tendon healing 2, 3, 5.
Key Nutrients for Tendinitis Management
Some key nutrients that may be beneficial in managing tendinitis include:
- Collagen-derived peptides: may help improve tendon growth and healing 2, 5.
- Omega-3 fatty acids: may help reduce inflammation and promote tendon healing 2, 3, 4.
- Vitamins C and D: may help reduce inflammation and promote tendon healing 2, 3.
- Phytochemicals: may help reduce inflammation and promote overall health 3, 4, 6.
- Protein: may help improve tendon growth and healing, particularly when consumed in the form of collagen-derived peptides, arginine, and glutamine 2, 3, 5.