Will any nutritional supplements help in plantar fasciitis, bursitis, and Achilles tendinosis?

Nutritional Supplements for Plantar Fasciitis, Bursitis, and Achilles Tendinosis

Omega-3 fatty acids are the most evidence-supported nutritional supplement for plantar fasciitis, bursitis, and Achilles tendinosis, with a recommended dosage of 1000 mg 2-3 times daily to reduce inflammation and pain.

Evidence-Based Nutritional Interventions

Primary Recommendations

1. Omega-3 Fatty Acids

   • Dosage: 1000 mg 2-3 times daily 1
   • Mechanism: Attenuates inflammatory responses by countering pro-inflammatory omega-6 fatty acids
   • Benefits: Reduces inflammation and pain in tendon disorders
   • Considerations: Ensure supplement quality through third-party tested products

2. Collagen Supplementation

   • Dosage: 15g gelatin + 50mg vitamin C taken 1 hour before exercise/loading 2
   • Mechanism: Supports tendon repair and hypertrophy
   • Benefits: Recent research identifies vitamin C-enriched dietary gelatin as a novel strategy to support tendon repair 2

3. Vitamin D

   • Dosage: 1000-2000 IU daily
   • Mechanism: Supports bone and tendon health
   • Benefits: May help reduce pain and improve function in mild-to-moderate tendon disorders 2

Secondary Supportive Supplements

1. Turmeric/Curcumin

   • Dosage: 500-1000 mg daily with black pepper extract
   • Mechanism: Anti-inflammatory and antioxidant effects
   • Benefits: May help reduce pain and improve function 2
   • Side effects: Gastrointestinal upset, headaches, nausea 1

2. Glucosamine & Chondroitin

   • Dosage: 1500 mg glucosamine/1200 mg chondroitin daily
   • Mechanism: Supports connective tissue health
   • Benefits: Limited evidence but may help reduce pain 2

Tendon-Specific Nutritional Considerations

For Achilles Tendinosis

• Combination of omega-3 fatty acids with collagen peptides may be most beneficial
• Green tea extract combined with glycine has shown beneficial effects in animal studies for Achilles tendon recovery 3

For Plantar Fasciitis

• Omega-3 fatty acids plus vitamin D supplementation
• Ensure adequate calcium intake (1500 mg/day) to optimize bone health 2

For Bursitis

• Omega-3 fatty acids for anti-inflammatory effects
• Turmeric/curcumin may help reduce localized inflammation

Important Clinical Considerations

Nutritional Supplements as Adjunctive Therapy

• Nutritional interventions should complement standard treatments such as:
  • Rest and activity modification
  • Eccentric exercise programs (proven beneficial in Achilles tendinosis) 2
  • Ice for acute pain relief (10-minute applications through wet towel) 2
  • Appropriate footwear and orthotics

Monitoring and Expectations

• Allow 4-8 weeks for noticeable improvement with nutritional interventions
• Monitor for gastrointestinal side effects, particularly with turmeric/curcumin
• Consider supplement quality and third-party testing for purity

Contraindications and Cautions

• Omega-3 supplements may interact with blood thinners
• Turmeric should be used with caution in pregnant women 1
• Avoid restrictive diets that may lead to nutrient deficiencies 2

Emerging Research

Recent research suggests that proprietary blends containing multiple ingredients may be beneficial:

• TendoActive (mucopolysaccharides, type I collagen, vitamin C)
• TENDISULFUR (methylsulfonylmethane, hydrolyzed collagen, L-arginine, L-lysine, vitamin C, bromelain, chondroitin, glucosamine, Boswellia, myrrh)
• Tenosan (arginine-L-alpha ketoglutarate, hydrolyzed collagen type I, methylsulfonylmethane, vitamin C, bromelain, vinitrox) 4

While these specialized formulations show promise, the evidence is still limited compared to the more established supplements like omega-3 fatty acids.

Conclusion

Nutritional supplements, particularly omega-3 fatty acids, collagen with vitamin C, and vitamin D, may help manage plantar fasciitis, bursitis, and Achilles tendinosis by reducing inflammation and supporting tendon healing. These should be used as part of a comprehensive treatment approach that includes appropriate exercise, rest, and mechanical interventions.