What has reasonable evidence
Protein: injured tissue needs amino acids to rebuild, and people in rehabilitation often eat less protein than they need. Around 1.6 to 2 grams per kilo of body weight a day, spread across meals, is the usual target, from food first and a protein supplement if food falls short. Vitamin D: deficiency is common in the UK and impairs bone and muscle recovery; testing and correcting it is worthwhile. Calcium: for bone healing, from diet where possible. Omega-3 fatty acids: modest anti-inflammatory effect, may support muscle recovery. Creatine: well-evidenced for preserving and rebuilding muscle during and after immobilisation. Collagen peptides with vitamin C: early trials suggest benefit for tendon and ligament injuries when taken before rehabilitation exercise.
What has weak or no evidence
Glucosamine and chondroitin for joint recovery: mixed at best. Most branded recovery blends, greens powders and antioxidant megadoses: no meaningful evidence, and high-dose antioxidants may blunt training adaptation. Anything promising to speed healing dramatically.
What matters more
Progressive loading through physiotherapy, adequate sleep, enough total calories, and time. Supplements are the last few per cent, not the foundation.
Safety
Check interactions if you take medication, particularly anticoagulants with omega-3 and vitamin E. Do not exceed label doses.
At Omnia
Our physiotherapists and nutrition practitioners in Chiswick advise on supplements as part of a rehabilitation plan, usually after a blood test to see what you actually need. Products are listed on our health supplements page.