If you have recently suffered an injury or broken bone, likely you are doing all you can to promote recovery and healing. Improving your nutrition in specific areas can go a long way in that effort. If you want to insure proper nutrition for healing, look to certain supplements to support good healing.
For a short, quick list, nutritionists and physical therapist will tell you the following can aid the body in healing: Vitamins A, B, C, and D as well as calcium, copper, iron, magnesium, manganese, and zinc. One to avoid during injury is vitamin E, as it is known to slow healing.
The following are considered the most critical to focus on as you recover from injuries:
- Vitamin C and collagen Vitamin C plays a vital role immune system support and also assists collagen synthesis which is necessary for damaged tissue recovery. Collagen is necessary in our bodies’ connective tissue and smooth muscle cells. Deficiencies in vitamin C lead to weak fibrous tissue and poor collagen adhesion. Since ligaments that link bones to one another and support joints are 90% Type 1 collagen, it is critical to take both vitamin C and collagen in post-injury recovery. 75-90 mg of vitamin C and 10 g collagen daily are the suggested dosage. Vitamin C is water soluble, so it is difficult to over-do it.
- Vitamin A An NIH study has shown that Vitamin A is an effective anti-inflammatory agent. Since inflammation is one of the first effects of injury, addressing this inflammation with vitamin A is an effective course of action. However, taking collagen and vitamin A together is much more effective since Vitamin A assist in necessary collagen formation for injury recovery. Toxicity is a concern and it is suggested to take no more than 10,000Iu daily in the first 1-2 weeks immediately after injury.
- Vitamin D and Calcium are probably the most commonly known, yet essential nutrients key in recovery for broken bones. Clearly, calcium is a most basic building block for bone health, but many may not know that calcium needs vitamin D for proper absorption. So be sure to take your vitamin along with your calcium for optimal bone healing.
- Copper plays an important and essential role as a trace element for injury healing 2-4 mg per day, since too much can lead to toxicity.
- Zinc is one of the bodies’ most abundant trace minerals and supports the metabolism of proteins as well as reduces inflammation in the body during injury recovery. 9-11 mg per day is all that is needed.
If you focus on the above-mentioned vitamins and nutrients, first in your daily diet, then via supplementation, you will see a solid road to recovery and back in the game in no time. Don’t forget to do your physical therapy, as well!
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