Any prudent coach or athlete knows that preventing injury is the key to consistent progression. An Achilles tendon rupture can ruin an athlete’s season — or career — and even minor Achilles sprains and strains need to be addressed immediately to prevent further tissue damage.

The right loading patterns and proper hands-on therapies go far in recovering Achilles tendon strength. But any training must go hand-in-hand with the right nutrition to build more resilient tissues.

This article outlines the basics of nutrition for tendon health, the essential nutrients you need, and where to find them. Plus, we’ll dive into some advanced nutrition tips to prevent Achilles tendon stiffness and injuries.

Essential Nutrients For Tendon Health: Collagen Tissue Building Blocks, Supportive Nutrients, and Hydration

To build strong collagen tissues, you need the protein and mineral building blocks, as well as the vitamins and additional nutrients that support the tissue-building process.

Tendon tissue is primarily made up of water and collagen for tendon repair, making collagen peptides a logical supplement choice. Studies have shown that collagen supplementation combined with exercise helps athletes recover faster from chronic Achilles issues.

Other critical nutrients that serve as the “brick and mortar” of your tendons include sulfur, proteoglycans (which lubricate connective tissues), magnesium, calcium, selenium, and essential polyunsaturated fatty acids.

Additional nutrients that help build strong tendons include vitamin C, vitamin E, vitamin A, vitamin D, vitamin B6, iron, manganese, copper, zinc, and polyunsaturated fatty acids like omega-3s. These nutrients play a key role in developing resilient collagen and, therefore, durable tendons.

One crucial yet often overlooked nutrient is water. Tendon tissue is approximately 70% water by weight, making hydration essential for preventing injuries. Dehydration increases the risk of Achilles tendon rupture and other soft tissue damage.

Blood Flow, Oxygenation, And Nitric Oxide

Around two-thirds of Achilles tendon ruptures occur near the heel, where blood circulation is limited. Poor oxygenation slows the healing process because nutrient delivery and waste removal are compromised.

One of the most effective ways to improve blood flow is by boosting nitric oxide levels. Foods like beetroot, red spinach, and Aronia berries significantly enhance nitric oxide production. Among them, red spinach has been scientifically proven to support endurance exercise by increasing nitric oxide levels.

As we age, our natural nitric oxide levels decline, making supplementation even more important. Products like Resync plant-based nitric oxide supplements can help bridge the gap, ensuring optimal oxygenation and circulation.

6 Best Foods For Achilles Tendon Stiffness

The best foods for Achilles tendon health provide the essential nutrients to prevent tendon stiffness and injuries:

1. Green and red leafy vegetables — Foods like red spinach, green spinach, chard, arugula, and kale provide vitamins A, C, and K, along with crucial minerals like magnesium, calcium, and iron. These vegetables are nutrient powerhouses that support tendon health.
2. Liver — While not everyone enjoys liver, it is unmatched in its vitamin A content, B vitamins, and key minerals. If you struggle with the taste, consider liver supplements.
3. Tinned oysters or sardines — These seafood options provide calcium, collagen, omega-3 fatty acids, and essential minerals like copper, manganese, and magnesium. Wild salmon is another excellent alternative.
4. Pumpkin seeds — These are rich in minerals and B vitamins, which are vital for tendon health. Other beneficial seeds include sunflower seeds, sesame seeds, hemp hearts, and flax seeds.
5. Soybeans — In the form of tofu, tempeh, or edamame, soybeans provide balanced protein and fiber. They also contain isoflavones that may support connective tissue remodeling, particularly beneficial for women with low estrogen levels.
6. Almonds — These nuts offer vitamin E, magnesium, and B vitamins, while cashews and walnuts provide their own unique benefits. Including a mix of nuts in your diet supports overall tendon health.

In addition to whole foods, collagen for tendon repair is a crucial supplement that athletes and active individuals should consider. Nutriceuticals like bromelain, papaya extract, MSM, chondroitin sulfate, turmeric, and curcumin can further enhance tendon resilience.

What Not To Eat For Tendon Health

One of the biggest mistakes in maintaining tendon health is consuming a diet high in processed foods, refined carbs, and unhealthy fats. The Standard American Diet, filled with sugar and fried foods, leads to weak and brittle tendons.

These unhealthy foods produce advanced glycation end products (AGEs), which bind permanently to collagen tissues, impairing their function. Since some tendon tissues only regenerate once in a lifetime, it’s critical to prevent these issues before they cause irreversible damage.

To truly support tendon health, focus on whole, nutrient-dense foods, proper hydration, and supplements like collagen for tendon repair to enhance tissue strength and flexibility. By making smart nutrition choices, you can build resilient tendons and prevent injuries before they happen!