Angus Lally, Senior Physiotherapist & TPI Accredited Golf Swing Assessor
If you’ve spent more than five minutes on social media recently, you’ve probably been told there’s a magic powder, capsule or injection that will fix your sore shoulder, heal your tendon and have you back to running by next Tuesday. We wish it were that easy!
Supplements are one of the most common topics we get asked about in the clinic. While some have solid evidence behind them, others have generated more hype than high-quality research.
Here’s a quick rundown of the major players.
Collagen: Probably Worth a Look
Collagen has become one of the most researched supplements for tendon, ligament and joint health – and for good reason. It’s one of the main building blocks of tendons, ligaments, cartilage and other connective tissues. While taking collagen doesn’t magically send it straight to your injured Achilles or sore shoulder, it does provide the amino acids your body uses to build and repair these tissues.
Research suggests that taking around 15 grams of hydrolysed collagen, along with 50-100 mg of vitamin C, approximately 30-60 minutes before exercise or rehabilitation may help stimulate collagen production. However, exercise is the important part – collagen provides the building blocks, while loading the tissue tells your body where those building blocks are needed.
It’s not a miracle cure, but for many tendon and ligament injuries, it’s a relatively inexpensive supplement with little downside.
Peptides: Exciting… But We’re Not There Yet
Peptides such as BPC-157 and TB-500 have exploded in popularity, particularly among athletes and on social media. Most of the excitement comes from promising animal studies showing improved healing of tendons, muscles and ligaments.
The problem? There’s very little high-quality human research. At this stage we simply don’t know whether these products produce the same benefits in people, what the ideal dose is, or what the long-term safety profile looks like. Many peptide products are also sold through unregulated suppliers, meaning quality and purity can vary considerably.
Could they become an important part of rehabilitation in the future? Possibly. Can we confidently recommend them today? Not yet.
Protein: The Unsung Hero
Protein isn’t nearly as exciting as peptides, but it’s probably one of the most important nutrients for recovery.
Whether you’re recovering from surgery, rebuilding strength after an injury or trying to maintain muscle while you’re less active, your body needs adequate protein to repair damaged tissue.
Aim to spread your protein intake throughout the day rather than having it all at dinner. Most active adults recovering from injury benefit from around 1.2-2.0g of protein per kilogram of body weight each day, depending on their activity level and the nature of the injury.
What might this look like? A practical target for many people is around 120-130g, spread evenly across meals and snacks to support muscle repair and recovery.
| Meal | Example food | Approx. protein |
|---|---|---|
| Breakfast | Greek yoghurt with berries and nuts | 20 g |
| Morning snack | Protein smoothie with milk and protein powder | 30 g |
| Lunch | Chicken salad wrap | 35 g |
| Afternoon snack | Cottage cheese with fruit, or Two boiled eggs and a piece of fruit, or protein bar | 15-20 g |
| Dinner | Grilled salmon with vegetables and rice | 30 g |
| Total | ~130g |
Creatine: Not Just for Bodybuilders
Creatine has one of the strongest evidence bases of any sports supplement. While it’s best known for helping improve strength and performance in the gym, research suggests it may also help preserve muscle during periods of reduced activity, making it particularly useful after injury or surgery.
Interestingly, creatine isn’t just important for muscles, it also plays a role in how the brain produces energy. Emerging research suggests it may support memory, mental performance and reduce mental fatigue, particularly during periods of poor sleep, high cognitive demand or in older adults. While these benefits are still being explored, it’s another reason creatine is increasingly being recognised as a supplement with benefits well beyond the weight room.
For most healthy adults, 3-5 grams per day of creatine monohydrate is sufficient, and extensive research has shown it to be safe when taken at recommended doses.
Fish Oil and Curcumin: Helpful for Some, But Not Magic
Both fish oil (omega-3 fatty acids) and curcumin (the active compound in turmeric) have anti-inflammatory properties and may help reduce pain in some people, particularly those with osteoarthritis or persistent inflammatory conditions.
However, inflammation is a normal and necessary part of tissue healing. While these supplements may help manage symptoms, current evidence doesn’t suggest they significantly speed up the healing of tendons, muscles or ligaments. If your goal is to feel a little more comfortable while continuing your rehabilitation, they may have a role—but they shouldn’t replace an appropriate exercise program.
As with any supplement, it’s worth discussing them with your healthcare provider, particularly if you’re taking blood-thinning medication, as both fish oil and curcumin can interact with these.
The Bottom Line
| 🟢 Good evidence | 🟡 Promising evidence | 🔴 Not enough evidence (yet) |
| Protein | Collagen + Vitamin C | BPC-157 |
| Creatine | TB-500 | |
| Adequate nutrition | Most “miracle” supplements |
The 80/20 Rule of Recovery
If you only remember one thing from this article, let it be this: supplements might contribute the final 5-10% of your recovery, but they can’t replace the other 90%.
Correct diagnosis, progressively loading the injured tissue, adequate nutrition, sleeping well, and sticking to your rehab program will always have a much bigger impact than any powder, capsule or injection.
Think of supplements as adding premium fuel to your car. It might help the engine run a little smoother—but if you never turn the key, you’re not going anywhere.
Unfortunately, nobody has invented a supplement that replaces doing your exercises… yet.
You can see me at our Leeming clinic on Monday, Wednesday and Friday, or Palmyra on Tuesday and Thursday. Appointments can be booked online here or by calling the clinics.
