Between Saturdays
This week: how collagen peptides strengthen tendons, why vitamin C fuels tissue repair, how omega-3s calm joint inflammation, and what minerals do to keep the body’s framework resilient.
Connective tissues don’t get much attention — yet they quietly hold us together. They form the scaffolding that supports posture, mobility, and strength. Tendons, ligaments, cartilage, and fascia are constantly renewing themselves, responding to every step we take and every nutrient we consume. This week’s four studies explore what keeps these tissues resilient and what nutrition can do to preserve them through time.
Caught My Eye…
Collagen Peptides and Tendon Adaptation
A 2025 randomized controlled trial published in Frontiers in Physiology examined how collagen peptide supplementation interacts with resistance training to support tendon health. Sixty adults followed a 12-week resistance training program, with one group receiving 15 g of collagen peptides daily and the other a placebo.
After 12 weeks, ultrasound imaging showed that the collagen group had significantly thicker Achilles tendons and higher tendon stiffness — indicators of improved load tolerance. Blood markers of collagen synthesis (procollagen type I N-terminal propeptide) also increased.
The researchers concluded that collagen peptides, combined with mechanical loading, may enhance tendon remodeling by providing amino acids (like glycine, proline, and hydroxyproline) that feed collagen synthesis directly in connective tissue.
Vitamin C, Proline, and Connective Tissue Repair
Collagen synthesis depends on vitamin C as a cofactor for hydroxylation of proline and lysine — the reactions that stabilize collagen’s triple helix. A 2024 review in Nutrients summarized data from 20 human studies showing that even mild vitamin C insufficiency delays tendon and ligament repair.
Interestingly, one trial found that supplementing vitamin C (500 mg) alongside gelatin or collagen peptides before exercise enhanced collagen synthesis more than either alone. The authors describe it as a “nutrient-exercise synergy,” where mechanical stress triggers remodeling and vitamin C ensures the new collagen forms correctly.
The takeaway: vitamin C isn’t just an immune nutrient, it’s a structural one. Without it, the scaffolding that holds us up can’t rebuild efficiently.
Omega-3 Fatty Acids and Inflammation in Joint Tissue
Chronic joint pain often stems from low-grade inflammation in cartilage and surrounding synovial membranes. A 2025 meta-analysis in Clinical Nutrition reviewed 26 clinical trials and found that omega-3 supplementation (EPA + DHA, 1–3 g/day) significantly reduced inflammatory markers like CRP and IL-6, while improving self-reported joint comfort and range of motion.
Mechanistically, omega-3s compete with arachidonic acid for incorporation into cell membranes, producing anti-inflammatory eicosanoids that protect connective tissue from degradation. The effect was strongest when omega-3s were combined with antioxidants such as vitamin E, underscoring that inflammation and oxidative stress are twin targets in joint preservation.
Glycosaminoglycans, Minerals, and the Matrix
Beyond collagen, connective tissues rely on glycosaminoglycans (GAGs) — long sugar chains that maintain hydration and elasticity in cartilage and fascia. A 2025 paper in Biochimica et Biophysica Acta reviewed evidence on how dietary minerals (magnesium, zinc, copper, and manganese) regulate the enzymes that synthesize and cross-link GAGs.
Deficiencies in these minerals correlate with weaker connective tissue matrices and slower recovery after injury. The review also highlighted emerging evidence that sulfur-rich foods (like onions, garlic, and cruciferous vegetables) support GAG sulfation, a crucial step for joint cushioning.
In short: collagen may build the frame, but minerals and GAGs keep the structure hydrated and resilient.
The body’s connective tissues form a silent network — invisible but indispensable. Every step, stretch, and posture relies on their strength. This week’s science reinforces a simple principle: nutrition shapes the durability of what holds us together.
Collagen, vitamin C, omega-3s, and trace minerals aren’t just nutrients; they are materials. They supply the bricks and mortar of our internal architecture. When we move often, eat well, and recover fully, we’re not just maintaining muscles — we’re preserving the framework that lets us live actively.
Next week, I’ll turn to the brain’s connective tissue — the glial network and explore how lifestyle and nutrition protect the communication lines that keep our minds sharp and resilient.
Detailed Readings
Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers
Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review