The Best Tendon and Ligament Supplements for Runners: Boosting Recovery and Strength

Published on February 4 by Matt

Running is a demanding activity that puts a lot of stress on your tendons and ligaments. These critical connective tissues are responsible for supporting and stabilizing your joints with every stride, and without them, running would be impossible. But with repetitive movement, tendons and ligaments are at risk of overuse, injury, and inflammation. To help prevent this and ensure optimal recovery, supplementation can be key.

In this article, we’ll highlight the best supplements that can support tendon and ligament health for runners. From collagen to turmeric and omega-3s, these supplements can help you maintain strong, flexible tendons and ligaments, and reduce inflammation and pain from overuse. Plus, we’ve included some top-rated brands to make your search easier.

Why Tendon and Ligament Health Matters for Runners

Tendons connect muscles to bones, and ligaments connect bones to each other, providing joint stability. When you run, your tendons and ligaments undergo constant pressure and microscopic damage, especially with long runs, sprints, or high-intensity intervals. Over time, this can lead to injuries like tendonitis, sprains, and strains, or just general stiffness and discomfort.

By supplementing with the right nutrients, you can support your body’s natural ability to heal, reduce inflammation, and maintain flexibility—so you can keep running without fear of injury.

Top Supplements for Tendon and Ligament Support

Here’s a breakdown of the most effective supplements for tendon and ligament health, along with specific brands to look for:

1. Collagen (Type I & III)

Why It’s Important:

Collagen is a protein that makes up a large part of tendons, ligaments, and cartilage. Supplementing with collagen can help regenerate and repair these connective tissues, especially after running. Type I and III collagen are most beneficial for tendon and ligament health, as they provide structure, strength, and flexibility to these tissues.

Key Benefits:

  • Promotes tendon and ligament repair and regeneration.
  • Improves flexibility and reduces the risk of injury.
  • Reduces inflammation in the joints and connective tissues.

Recommended Brand:

How to Use: Take 10-20 grams of collagen peptides daily, typically in powder form. Mix into smoothies, water, coffee, or other beverages.

2. Glucosamine and Chondroitin

Why It’s Important:

Glucosamine and chondroitin are key compounds found naturally in cartilage, and they play a vital role in maintaining the structural integrity of tendons and ligaments. While glucosamine helps with the repair of connective tissues, chondroitin supports the hydration and elasticity of cartilage, helping prevent wear and tear.

Key Benefits:

  • Supports tendon and ligament repair and regeneration.
  • Reduces inflammation and discomfort from overuse injuries.
  • Promotes joint lubrication and flexibility.

Recommended Brand:

How to Use: Take 1500 mg of glucosamine and 1200 mg of chondroitin daily, ideally with food for better absorption.

3. Turmeric (Curcumin)

Why It’s Important:

Turmeric, and specifically its active compound curcumin, has powerful anti-inflammatory and antioxidant properties. For runners, curcumin can help reduce tendon and ligament inflammation, which is especially beneficial after long runs or intense training sessions. It also promotes faster healing and reduces pain caused by overuse injuries.

Key Benefits:

  • Reduces inflammation in tendons, ligaments, and joints.
  • Aids in pain relief from tendonitis and ligament sprains.
  • Speeds up recovery by reducing oxidative stress in the body.

Recommended Brand:

How to Use: Take 500-1000 mg of curcumin daily, preferably with food for enhanced absorption.

4. Omega-3 Fatty Acids (Fish Oil)

Why It’s Important:

Omega-3 fatty acids, particularly EPA and DHA, are essential for reducing inflammation in the body. For runners, omega-3s help protect tendons and ligaments from the inflammatory damage caused by repetitive motion. They also support joint health by promoting circulation and delivering nutrients to the tissues.

Key Benefits:

  • Reduces inflammation and stiffness in tendons and ligaments.
  • Promotes joint lubrication and improves flexibility.
  • Enhances recovery by reducing post-run inflammation and soreness.

Recommended Brand:

  • Nordic Naturals Ultimate Omega – A high-quality fish oil supplement with high EPA and DHA content, great for reducing inflammation and supporting overall joint health.

How to Use: Take 1000-3000 mg of combined EPA and DHA per day to support tendon and ligament health.

5. Magnesium

Why It’s Important:

Magnesium plays a vital role in muscle relaxation, and since muscles and tendons work closely together, magnesium is essential for keeping tendons healthy. It also helps in collagen synthesis, which supports the structure of ligaments and tendons. Magnesium also aids in reducing cramps and spasms, which can occur after long runs or intense workouts.

Key Benefits:

  • Supports muscle relaxation, reducing strain on tendons.
  • Promotes collagen formation for stronger tendons and ligaments.
  • Reduces the risk of cramps and muscle spasms.

Recommended Brand:

How to Use: Take 300-400 mg of magnesium daily, preferably in the evening to support relaxation and sleep.

6. Bromelain

Why It’s Important:

Bromelain is a powerful enzyme extracted from pineapple that helps reduce inflammation and accelerate healing. It’s particularly beneficial for reducing swelling and bruising in tendons and ligaments after an injury or intense run. Bromelain also helps break down proteins that can contribute to tissue damage.

Key Benefits:

  • Reduces swelling and inflammation in tendons and ligaments.
  • Speeds up recovery from overuse injuries.
  • Can improve flexibility and reduce pain from tendonitis or ligament sprains.

Recommended Brands:

  • NOW Bromelain 500 mg – A trusted brand offering a potent dose of bromelain to help reduce inflammation and improve recovery.

How to Use: Take 500-1000 mg of bromelain daily, particularly after running or during recovery.

Runners put a lot of stress on their tendons and ligaments, and proper supplementation can help keep these connective tissues strong, flexible, and resistant to injury. By incorporating high-quality supplements like collagen, glucosamine, turmeric, omega-3 fatty acids, magnesium, and bromelain, you can enhance tendon and ligament health, reduce inflammation, and speed up recovery.

If you’re unsure which supplements are best for your needs, it’s always a good idea to consult with a healthcare provider or nutritionist to create a personalized plan. With the right supplements and consistent care, you can keep your tendons and ligaments in top shape for years of injury-free running.