The Power Of Vitamin C and Gelatin

Does taking Vitamin C and Gelatin Aid in Tendon Recovery?

There is a very high prevalence of tendon and connective tissue disorders in the general population and even more so in athletes. This incidence seems to be increasing due to higher participation in sports as well as a global aging population. Research is ongoing to determine the most efficient ways to assist in tendon healing and tendon recovery and to enable people to return to activity more quickly.

What is the role of the tendons in the body?

Tendons are strong fibrous structures primarily comprised of collagen, that connect muscles to bones. They are responsible for transmitting force generated by muscles through to the bones and enabling movement. Tendons also play a role in preventing muscle injury by absorbing some of the force that the muscles take when doing impact activities such as jumping and running.

What is gelatin?

Collagen is a protein that is in abundance throughout the body. It is the most common protein in the body and serves as the primary building block for skin, muscles, bones, tendons, ligaments. Gelatin is a product that is derived from collagen and therefore consists of a high protein content. Consumption of gelatin is thought to increase collagen in the body, and therefore may aid tendon recovery.

How is vitamin C used in the body to aid tendon recovery?

Vitamin C, also known as ascorbic acid, is essential in the body for many functions including the formation of collagen. It is vital in the healing process and assists with the repair of tissues throughout the body to aid in recovery of wounds, skin, bones, cartilage, tendons, and ligaments. Vitamin C cannot be stored in the body, so it must be consumed in the diet daily. Most people consume sufficient vitamin C through balanced meals. However, vitamin C can also be obtained in the form of supplements to boost levels in the body.

Should I take vitamin C and gelatin together to aid in tendon recovery?

Although research is in the early stages, and there are not yet many studies on supplementation with vitamin C and gelatin. Vitamin C has been found to help with the uptake of gelatin in the body.

• A 2016 study in which participants consumed a drink consisting of gelatin enriched with vitamin C before intermittent activity found that this increased the synthesis of collagen. And improved mechanics were seen.
• In an additional study done in 2018, supplementation with vitamin C after a musculoskeletal injury found that vitamin C has the potential to accelerate bone healing after a fracture and increase collagen synthesis. As well as reduce oxidative stress in injured tissues.
• As well as assisting with healing, it appears that taking vitamin C can likely enhance the effects of gelatin supplementation by increasing its absorption in the body.

Incorporate vitamin C and gelatin into your training

How should I incorporate vitamin C and gelatin to achieve best results in tendon healing?

• One hour after consuming a vitamin C-enriched gelatin supplementation in a 2016 study, subjects took part in exercise – in this case rope skipping. More research is required to determine exact parameters, however in this study, participants who took 15 g of vitamin C-enriched gelatin one hour before exercise showed double the extension peptides, which are the precursor of type 1 collagen in their blood, indicating increased collagen synthesis.
• Loading tendons through exercise is essential to align the collagen in the correct direction in the healing process. This allows adaptation of the tendons to increasing force and subsequently improves strength and elasticity of the tendons.

CITATIONS

1. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. doi: 10.3945/ajcn.116.138594. Epub 2016 Nov 16. PMID: 27852613; PMCID: PMC5183725.
2. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544. doi: 10.1177/2325967118804544. PMID: 30386805; PMCID: PMC6204628.
3. Ackermann, P. W., & Renström, P. (2012). Tendinopathy in sport. Sports health, 4(3), 193–201. https: // doi.org /10 .1177 /1941738112440957