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I sprained my ankle really bad a few months ago.

Q. Dear Terry, “I sprained my ankle really bad a few months ago. The doctor said I damaged several ligaments and tendons. It still feels unstable, but isn’t painful anymore. What can I take to help heal the ligaments and tendons?” – Josh S., Louisville, KY

A. Dear Josh, There are many factors that can lead to ligament and tendon damage, such as age, injury, overuse, prescription medications like statins, and certain antibiotics. The two main culprits of common problems with our tendons and ligaments are inflammation and injury.

To facilitate healing, I recommend a combination of ingredients specific to ligaments and tendons. It should include the human forms of vitamin B6 (as pyridoxal-5-phosphate, P-5-P) and vitamin B12 (as methylcobalamin), along with magnesium, manganese, bromelain, zinc, vitamin C, niacinamide, and boswellia. Vitamins B6 and B12 are essential for tendons, ligaments, and flexibility. Magnesium plays a role in certain enzymes that help the body repair damaged tissues. One of the most crucial ingredients is manganese. You need at least 36 mg of manganese to have an impact, so make sure the dosing of this critical nutrient is sufficient. Bromelain helps to repair the tears in ligaments and tendons that can occur from injury or inflammation. Zinc helps to ensure that any tendon or ligament repair proceeds along the right track to help you get active again. Vitamin C is crucial for collagen formation after injury. Niacinamide helps to prevent the breakdown of collagen, which is a building block of joint tissue and cartilage. Boswellia reduces the degradation of synovial fluid in the joints and can have a huge impact on how our ligaments and tendons function.

I would take 300 mg of vitamin C (as ascorbic acid), 200 mg of niacin (as niacinamide), 40 mg of vitamin B6 (as pyridoxal-5-phosphate), 500 mcg of vitamin B12 (as methylcobalamin), 75 mg of magnesium (as magnesium bisglycinate), 10 mg of zinc (as zinc bisglycinate), 36 mg of manganese (as manganese bisglycinate), 250 mg of boswellia, and 100 mg of bromelain. I would take this combination twice per day.

Healthy Regards!

Terry . . . Naturally

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Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.
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