Tendon injuries can be slow to heal, leading many runners to seek treatments that speed recovery. Collagen and vitamin C supplementation has gained attention as a potential tool to support tendon healing — here's what the science actually says.
Why tendons heal slowly
Tendons have a relatively poor blood supply compared to muscle, which is part of why tendon injuries — like Achilles or patellar tendinopathy — often take longer to resolve than muscle strains. This has driven interest in nutritional strategies that might support the tendon's own healing and adaptation process.
The role of collagen
Tendons are primarily made of collagen, so it makes biological sense that providing collagen-building blocks (through collagen supplementation) might support the tissue's ability to repair and strengthen. Some research suggests that collagen supplementation, combined with the right kind of loading exercise, may support the tendon's synthesis of new collagen more than exercise alone.
Why vitamin C matters
Vitamin C is a necessary cofactor for the body's synthesis of collagen — without adequate vitamin C, the body's ability to build new collagen is impaired. This is why collagen and vitamin C are often recommended together, rather than collagen alone.
The current evidence and practical approach
Research in this area is still developing, and results vary between studies, but a commonly cited approach involves consuming a vitamin-C-rich collagen supplement roughly 30–60 minutes before a loading exercise session, based on the theory that this timing may support collagen synthesis around the time of tendon loading. This should be considered a potential addition to — never a replacement for — a proper, progressive tendon loading rehabilitation program, which remains the primary evidence-based treatment for tendinopathy.
Getting the fundamentals right first
Nutrition strategies like this are a relatively small piece of the puzzle compared to the fundamentals: an appropriately progressed loading program, adequate recovery between hard sessions, and addressing any training factors that overloaded the tendon in the first place.
If you're dealing with a tendon injury, our physiotherapy team can build you a proper rehabilitation program — and advise on where nutritional strategies like collagen and vitamin C may fit in. Book an assessment to get started.
Written by Aaron Babb, MAppSc Physiotherapy — Founder & Director, Aevum Health & Physiotherapy.