The Best Vitamins and Supplements for Meniscus Tear Recovery

The menisci are two boomerang-shaped discs that help cushion and stabilize your knees. They’re easy to forget about — until you tear one.

The road to recovery after a meniscus tear and surgical repair can feel long. But if you follow your healthcare team’s directions, you can help restore your mobility quicker. Your team may recommend eating a diet that’s optimal for healing. The diet may prioritize getting the following nutrients that support tissue repair as well as overall health.

Protein

After surgery, it’s essential to preserve your muscle mass while on the road to recovery, according to research. So, getting enough high-quality protein is key.

The recommendation for protein consumption during the rehabilitation phase is 2 grams (g) per kilogram (kg) of body weight — or about 0.9 g per pound (lb) — each day. This amount is higher than the recommended dietary allowance of 0.8 g of protein per kg of body weight per day, according to Harvard Health Publishing.

Eat protein-rich foods throughout the day, across multiple meals and snacks, to help your body absorb it better, according to Harvard Health Publishing. If you’re not sure you can get as much protein as you need from food, consider trying a protein powder supplement.

If you don’t have any dietary restrictions, think about trying whey protein. It’s an optimal choice when choosing a protein supplement for recovery, according to research. It’s rich in leucine, an amino acid that prevents muscle breakdown. But if you follow a plant-based diet, there are many other protein powders that can help you reach your protein goal as well.

Collagen

Atlanta-based sports nutritionist Marie Spano, CSCS, suggests that you prioritize consuming collagen to support cartilage repair. “Both collagen hydrolysates and undenatured collagen (regardless of source or molecular weight) help reduce cartilage destruction or promote cartilage repair,” she says.

Getting enough vitamin C, zinc, copper, and manganese in your diet also supports the body’s production of collagen, according to Mayo Clinic.

It still isn’t clear how collagen works, says Spano. “Research to date suggests collagen supplements may work in one of three ways: Stimulate cartilage cells to synthesize collagen, inhibit the death of healthy cartilage cells, and the peptides in collagen supplements may serve as the building blocks for cartilage,” she says.

The menisci are made up of 70 percent collagen, according to StatPearls. And while research is still emerging, supplemental collagen is a low-risk option that may help with recovery, according to a research review. Consuming 2 ½ to 15 g of hydrolyzed collagen daily is considered safe, with doses on the higher end of that range being more likely to support muscle-mass maintenance, according to UCLA Health.

Omega-3 Fatty Acids

Supplementing with omega-3 fatty acids is often recommended for a variety of conditions, according to Cleveland Clinic. There are a couple of reasons why it may be helpful if you’re recovering from a meniscus repair.

Omega-3 supplementation may help reduce muscle damage after exercise, according to a research review. The anti-inflammatory properties of omega-3s are also well-established, according the National Institutes of Health Office of Dietary Supplements (ODS). Those properties may be beneficial in supporting the post-operative healing process.

Of all omega-3s, only alpha-linolenic acid (ALA) is essential, meaning the body cannot produce it on its own. The recommended adequate intake of ALA is 1,100 milligrams (mg) per day for adult women and 1,600 mg per day for adult men, according to the ODS.

There aren't daily recommended intakes for other omega-3s, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But these can also be beneficial, and they’re easily found in an omega-3 supplement.

Helpful food sources of omega-3s include:

• Flaxseed
• Chia seeds
• Walnuts
• Salmon and other fatty fish

Fiber

In most cases, people are more inactive after a surgical procedure. And consuming enough fiber each day can help support your gastrointestinal health and comfort as you recover, according to Mayo Clinic. Try to consume at least 14 g of fiber for every 1,000 calories you eat. That typically amounts to between 25 and 38 g per day, according to the Academy of Nutrition and Dietetics.

By supporting gut health, fiber is also essential for immune system support, according to Cleveland Clinic. Eating certain types of fiber that are considered prebiotics — the fiber that helps feed “good” gut bacteria — can help keep your gut health in check.

According to Harvard Health Publishing, excellent prebiotic foods include:

• Asparagus
• Bananas
• Garlic
• Onions
• Soybeans
• Wheat

Sometimes, taking a fiber supplement can help you reach your daily goal alongside the foods you eat. If you choose to go that route, be sure to talk with your healthcare provider first if you have any gastrointestinal conditions.

From there, start slowly: Increase your fiber consumption gradually to avoid symptoms like gas, bloating, and digestive discomfort. Drink plenty of fluids, too. That’s key for preventing constipation with fiber supplementation.

A Word of Caution

Before you start taking any new dietary supplement, have a conversation with your healthcare team. They can help you weigh the possible benefits and risks. They can also help ensure that the supplements you’re considering aren’t likely to interfere with any other medications you take.

Once you’ve been cleared to take a supplement, be mindful of the dosage. More isn’t always better when it comes to dietary supplements. Always follow dosing instructions on product labels carefully. And if you notice any side effects, stop taking the supplement.

Also, if you drink, cut back on alcohol during your meniscus–repair healing process, Spano suggests. “Alcohol decreases cartilage formation and ramps up inflammation in cartilage tissue,” she says. Alcohol may also interfere with medications prescribed to support your recovery.