Are you injured? Get the best vitamins for ligament repair

Find out what to eat for a ligament injury and make sure you get the best vitamins for ligament repair


I’m in a moon boot. The physio says I can’t move my foot for at least 4 weeks… So I’m stuck with the boot. A result of a torn a ligament in my ankle. A full thickness tear of the spring ligament (the one that gives you the spring in your step). The problem is, I’ve got a big snowboard trip to Japan in 4 weeks. Nipple deep powder, daily face shots and a probable tomahawk or two where I go tits-over-arse through the Japanese trees…Mmmmm! Yes. I have to repair this foot quick sharp or I can pretty much kiss Japan goodbye.


Read: Losing My Identity: How injury forced me to question who I was



Vitamins for ligament repair and other tendon or muscle damage

When you get injured you are blessed with heaps of time. In my case, time sitting down. Although it’s frustrating, it often presents an opportunity to learn and reassess a few things in your life. I took this opportunity to look at my diet and how the foods I am eating can help speed my recovery. Vitamins and minerals are vital to maintaining good health but when you are injured, vitamins are even more important for repair of damaged or torn ligaments.


Food and vitamins for ligament repair

Loading up on good foods and key vitamin supplements


Here are the key vitamins for ligament repair that you will need to boost while you are injured:



Zinc is essential for the maintenance of good health and is one of the most abundant trace minerals in the body. Every single tissue contains zinc, so your body needs it to heal and repair. The main way that it helps heal torn ligaments is by supporting the metabolism of proteins which your body needs to rebuild the injured area.


Other benefits of zinc for torn ligaments include:

  • Plays a key role in the maintenance and functioning of a healthy immune system
  • Reduction of inflammation
  • Healthy skin function and minor wound healing
  • Essential for male reproductive health and important for female reproductive health


Zinc can be found in oysters, seeds, chicken, lentils, kidney beans, fortified cereals, whole grain bread, nuts, beef, low-fat yogurt, and eggs.


Recommended zinc supplements?

I always use the brand Metagenics. They make incredibly high-quality supplements that are great for vegetarians. Other great Zinc supplements are Now Zinc and Natures Potent, high-potency zinc supplements.


Vitamin C

Our ligaments are made of collagen and vitamin C is a key vitamin for collagen production and ligament repair. Your intake of vitamin C should increase immediately after an injury to help support the healing process as it directly assists in wound healing and tissue repair. Your body can not produce vitamin C as it is water soluble so you need to get it from your food.


Other benefits of vitamin C for torn ligaments include:

  • Reduce inflammation
  • Speed up the recovery process
  • Help maintain cartilage and bone tissues
  • Internal protection against free radicals


Foods full of vitamin C include citrus fruits, berries, kiwi, red bell peppers or capsicums, kale, Brussels sprouts, and broccoli.


Recommended  Vitamin C supplements?

Look no further than Camu Camu – This Amazonian berry has approximately 460x more vitamin C than an orange. I add a tiny bit to my smoothies or take it with water, every other day. If you are in Australia, then go for Changing Habits Camu Camu – their site is well worth an explore. You will learn a lot.

Metagenics do a high-potency vitamin C tablet or if you are like World-record-holder Lindsey Vonn, who states Vitamin C as her must-have supplement, you can also get them in a high-potency chewable gummy for adults!

Read: The importance of Vitamin C for ligament repair


Vitamin C is the best vitamin for ligament repair in injured athletes

Berries and lime are full of Vitamin C and yogurt and quinoa, full of protein. This is a great healthy breakfast for my torn ligament.



If you are keen to add collagen straight into your smoothies like many top athletes do for recovery (see big wave surfer Ian Walsh’s collagen smoothie recipe), then check out Great Lakes Collagen, full of protein and 19 amino acids. Many athletes take this supplement, including me. It was mentioned over-and-over again by top-performing athletes as a key supplement in Tim Ferris’s book Tools of Titans: The tactics, routines and habits of billionaires, icons, and World-class performers. I highly recommend reading this book.


I was a temporary vegetarian when I tore my ligament. While I do not normally eat a lot of meat, like surf champion Kelly Slater, I try to get protein from a variety of different sources, including plants.

Protein makes up the bulk of your tendons and ligaments. It is the building block of all new collagen and elastin needed for ligament, tendon and muscle repair. Protein is going to help you rebuild that torn a ligament. How quickly and how well your injuries heal can be aided by your protein intake. With this knowledge, I ditched the veggie diet and went straight out for a grass-fed steak! You can however, get great rich protein sources from plants.


Protein can be found in lean and red meats, yogurt, eggs and dairy products, beans, lentils and chia seeds.


Recommended Protein powders?

I’m a big fan of Bulletproof Whey Collagen protein. If you haven’t heard of the Bulletproof diet, I recommend reading the Bulletproof Diet book around ketones and remaining in a state of ketosis. Other great protein powders are Optimum Nutrition Protein Powder, made from Whey or Orgain Organic Plant-based Protein.

If you are in Australia, you can get your hands on Changing Habits Inca Inchi Protein Powder – great for vegans, and a wonderful all-natural alternative.

Read: Your protein diet needs when training


Protein is the building block of all muscles and ligaments in the body

My first steak after a 5-week stint as a vegetarian. My body needed protein and needed it quick!


Omega-3 Fatty Acids

You can’t read any health food research without a mention of Omega 3 fatty acids.

Research by the Society for Experimental Biology and Medicine reported that omega-3 fatty acids can speed up the healing of ligament injuries by enhancing collagen formation, even within a short time period of 72 hours. As we have already learned, our ligaments are made up of collagen so anything that helps our bodies produce it as part of the healing process is going to be hugely beneficial for recovery. Like vitamin C, your body can’t make omega 3s so we have to obtain them through food.


Other benefits of Omega 3s include:

  • Reduce inflammation
  • Promoting heart health
  • Healthy hair and skin


Omega 3s are found in salmon, albacore tuna, herring, lake trout, flounder, sardines, walnuts, chia seeds, flaxseeds, mackerel, halibut, black cod and Arctic char. 


Recommended Omega-3 Supplements?

I recommend taking a complete omega formula of 7s and 3s, like Metagenics Omegagenics Mega 10 (very expensive), or you can take fish oils like Doctor Tobias High Strength Omegas – over 10,000 positive reviews!


Eat salmon as part of a healthy diet, it is full of omega 3 fatty acids.

About to throw some salmon skewers on the BBQ.


Organic Bone Broth for increased vitamins for ligament repair after injury

Another thing I learned in this injury process is the health and healing benefits of Bone Broth. Bone broth is essentially a stock made with beef bones that have a lot of marrow in them: chin bones, knuckles etc. I’ve been making loads of bone broth and drinking it first thing in the morning and last thing in the evening before I go to bed.

It is full of inflammatory and healing proteins, healthy fats and minerals. The broth also contains collagen which gets released from the bones during the cooking process. As I mentioned before, I was a vegetarian before I got injured and now I’m boiling bones and drinking the broth in place of my morning coffee because I know how incredible it is for you. It is very important to get the best quality bones for your broth. Make sure the animals have been grass fed and go talk to your local butcher.


Bone broth is rich in minerals, collagen, and gelatin. If you haven’t got time to make it yourself, buy the powdered form and keep it in the cupboard. Add to soups, or use as an alternative to store-bought stock and get all the rich mineral benefits.

I recommend Kettle & Fire Beef Bone Broth by 100 Percent Grass-fed, Organic cows.

Read: Bone Broth Recipe: How to make it and why it is good for you


Drink bone broth for all the nutritional benefits. It is great for an athletes diet.

My first bone broth, full of ligament healing goodness!


Turmeric & Curcumin

Known for its anti-inflammatory benefits, turmeric and its main active ingredient curcumin is known for its powerful anti-inflammatory and pain-reducing characteristics. Used for thousands of years in Ayurvedic medicine. Many people take it in pill form as a supplement when injured, or add turmeric powder to curries and delicious hot drinks (great turmeric latter recipe here). I always up my turmeric intake when injured to help with inflammation. Get yourself a really good quality, organic turmeric product, note that quality and potency for healing varies greatly. Buy organic and as least processed as possible.

If you are in Australia, look no further than Changing Habits Turmeric Powder.

Vermison Health also makes a great glucosamine product with Chondroitin Turmeric, so basically a 3-in-1!


If you are in the US check out this new product called HANAH. Made with Turmeric, curcumin, Ghee, and loads of other highly potent natural ingredients from Ayurvedic principles. Many athletes use it every day including climber Jimmy Chin, snowboarder Travis Rice, skier Angel Collinson and big wave surfer Ian Walsh.


Supplements taken by top athletes

  • 2x Olympic Gold medalist Jamie Anderson takes a green shake that’s filled with amino acids — called Tonic Alchemy — it has over 100 superfoods like spirulina, goji berries, all kinds of different grains.
  • Ski racer Lindsey Vonn takes Vitamin C daily and a kids multi-vitamin gummy. She also takes glucosamine for her joints and amino acids to process the proteins when lifting weights.
  • Travis Rice, Jimmy Chin & Angel Collinson all take HANAH in their smoothies, coffee & tea.
  • Amelia Boone, extreme obstacle course racer & 3x winner of the World’s Toughest Mudder as well as world-renowned author of The 4 Hour Work Week, Tim Ferris, both take Great Lakes Hydrolysed Collagen.

Read about the diet and nutrition of top of athletes Kelly Slater, Travis Rice and Sally Fitzgibbons.

Speak to an expert

Obviously, I am not a nutritionist so it goes without saying that if you are making a drastic change to your diet, you should seek advice from a doctor or a qualified nutritionist. Having a healthy balanced diet is so important for athletes, injured or healthy but even more important when your body is using energy to rebuilt tissue, ligaments, muscles and tendons. Your body needs premium building blocks to do so. This post is not endorsed by any company and is written from my own experience and recommendations as an athlete who has dealt with multiple injuries and setbacks.


Sources of further information and reading on foods and vitamins for ligament repair:

Nutritional Support For Ligamentous Injuries by G. Douglas Andersen, DC, DACBSP, CCN

Speed Up Injury Healing by Eating These Recovery Foods by Runners Connect

Nutrients Needed for Tendons & Ligaments by Healthy Eating

Vitamins for Ligament Repair by Live Strong

Bone broth health benefits and recipes

About the author

Still Stoked (Alexa)

Hiya, I'm Alexa. Always on some sort of adventure! I'm excited to share my stories & introduce you to other rad women, also living the dream.
I'm here to inspire you to do the same :-)


  • Nice list! I tore a couple ligaments in my hand – had no clue what was going on and Drs just thought it was a wrist sprain, so it went on for months before getting an MRI. They told me these specific ligaments are really very treatable. I remembered reading vitamin C being useful for ligaments in college (biochemistry) so I started taking it daily and have seen a huge improvement in just a few weeks. Seeing that near the top of your list makes me hopeful that some of the other things on your list will help as well.

    • HI Sanket.

      I presume you have already seen a doctor or specialist, and are working with a physio to rehabilitate your ankle if that is an option for you? If not, that would be your first step. I am not a Dr. or a nutritionist so can not offer any specialist advise. I would, however, recommend working with a physio ASAP as they tend to understand the mechanics of your ankle better than a general doctor (working with injuries day in day out).

      Personally, I always find that bone-broth is a huge help to my recovery and making sure my body gets enough vitamin C. That is from my own experience (specific to my body), I would seek professional guidance to make sure what you chose is right for your body and your injury.

      Good luck and I hope you come back to full strength soon! x

  • Hi Alexa, Great article! I torn my Achilles’ tendon and want to know how much bone broth (or other foods) I should to consume to maximise recovery. I’m leaving for California in 5 weeks. Thanks!

    • Hey Lake, owww ouch! Achilles’ tendons are painful! A few cups a day is a good way to go mixed with a diet high in vitamin C, zinc and protein. I’d also see a physio and get a good rehab program going just to make sure you are not doing too much too soon. Good luck with your recovery! x

    • Hey Eric, fast recover with an ACL is gonna be tough. You have to take it slowly. Load up on the Vitamin C (I recommend an organic Camu Camu) and eat a healthy diet with all the minerals you need. Bone Broth is also very helpful. Good luck and listen to your body. Rehab is slow but taken slow, has the best results x

  • Just saw this article Alexa. Please consider mentioning Ginger & Tumeric. I make a ginger/tumeric tea by zesting a teaspoon of each into about 8 oz of water, boiling and steeping for 15 minutes. You can add lemon and honey to taste.
    Both of these roots have incredible anti-inflammatory properties!

    • Thanks Michelle. I’ll have a look into this. I do work lots of ginger and Turmeric into my diet and up it when Im injured. I should totally add this to the article. Thanks!

  • I have torn muscles, tendons and ligaments in my shoulder. It very very painful but mostly at night while I’m in bed. Is there anyway to repair this injury ? Should I be wearing a sling ? it doesn’t hurt much at all while I’m up through the day. Linda

    • Hi Linda, gosh that does sound painful. I had shoulder reconstructive surgery a while back and know the pain you are going through. Did you get it diagnosed professionally? I’m surprised you are not in a sling to be honest. With that sort of injury I would expect you would need an MRI to to determine the extent of the damage. As a first point of call, I always go see a physios as they deal with the shoulder joint more then say, your local doctor. Maybe see a physio and if they think it is really bad, you’ll most likely be referred to a shoulder specialist for a proper diagnosis. Wishing you a speedy recovery. Alexa x

  • I finally got an appointment with an orthopedist, only EIGHT days after falling down the stairs. Better late than never! Found out I have a torn ligament, fractured foot, and fractured ankle. This post is very helpful to me. Thanks!

    • Awww I’m so sorry to hear that…. I’ve been through it too. Make yourself some bone broth (bones from grass-fed animals) and try acupuncture to help increase circulation and get the swelling down. Fingers crossed for a quick recovery, good luck x

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