Foods and Supplements To Help Heal From a Bone Fracture or Injury

Foods and Supplements to Speed Healing From a Bone Break or Injury.

What are foods and supplements you can take to help speed healing from a bone break or injury? Here are some of the foods and supplements I’ve used to help my body heal.


STAY IN SHAPE with an injury with my FULL Injury Recovery Coaching Program or virtual fitness coaching. I want to help you keep you fit, sane, and positive. My clients and members HEAL. Join us and be successful – links below 🙂 

Hurt Foot Fitness Coaching Program

Hurt Foot Fitness e-book 

Strong Body Program

Hip and Hamstring healing e-book

As some of you know I fractured my Sesamoid bone in July 2016. When it happened, I had no idea how serious of an injury it was. I thought I’d be back in no time. I was wrong. I later learned that a Sesamoid injury can often be a lifelong struggle for many athletes and active individuals. But recovery IS possible and I am determined to be one of the success stories.

Recovery from a bone break or serious foot injury like the Sesamoid is a long, tortuous process. It is often an emotional roller coaster of ups and downs; good and bad days. Taking a proactive approach to healing has helped me stay positive and focused throughout this challenge. It helps me to know I am doing everything I can to be good to my body and promote healing. This means making sure to follow all of my physical therapy exercises, listen to my body’s needs, eat a nutrient rich diet, invest in healing supplements, rest, and work on keeping my mind in a peaceful place. The mindset piece of injury recovery really is the hardest part – staying positive, patient, and focusing on what you can do to make progress really helps.

I filmed several hurt foot workout videos for my Youtube channel throughout this recovery. These exercise videos are safe to do with a foot, ankle, or toe injury. Creating this content helped me connect to others who are experiencing the similar pain and frustration of injury. Knowing I could contribute in helping someone else through a challenging time lifted my spirits and reading the kind comments below the videos is often the fuel that keeps me moving forward. It’s a full circle – the best exercise for the heart is reaching down and lifting someone else up. I am so grateful for my community online and off who has been my support system throughout this process.

heal from bone injury with these foods

I hope to use all of the valuable experiences I’ve gained from this injury to help others through my work. I feel that the lessons I’ve learned (and continue to learn) can help others who face a painful injury in life. 

If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you! I want to share the foods and supplements that have helped me in healing from bone break injury in hope that my story can help you in some way.  Of course, everyone’s needs are different, so always consult with a doctor / nutritionist before changing your diet or adding supplements. These recommendations are based off my own personal bone break injury recovery experience. I share them with you with the hope that the resources below help you stay positive, make progress, and recover to full health.

bone break foods

Foods and Supplements to Help Heal From Bone Break or Fracture

Following an anti-inflammatory, high quality, nutrient rich diet is a powerful way to support your body in recovering from a bone break, fracture, or injury. There are also a few specific foods and supplements that can further aid in the process. Here are the foods and supplements I have found to be most effective.

  • Vitamin D. The jury is still out on whether or not vitamin D supplementation actually leads to bone healing after a fracture, but evidence suggests that a vitamin D deficiency often plays a role in broken bones. In that way, vitamin D does play a role in bone healing, at the very least indirectly. If you have a broken bone, getting out in the sun is ideal because getting vitamin D directly from sunlight is really important for bone growth. I did this a lot with my injury in the beginning – I made an effort to go out by the pool and get sunshine! During the wintertime, investing in a Sun Therapy Lamp can help in healing (and seasonal depression).  You can also take 5,000 IUs of vitamin D twice a day for three months to help heal broken bones fast.
  • Calcium. Calcium is an essential structural component of the skeleton, which makes it vital for both health and bone healing. That’s why a calcium deficiency can contribute to broken bones — and why eating more calcium rich foods can aid bone healing naturally. You can get calcium from green leafy foods like spinach, broccoli, kale, arugula, and raw fermented dairy products. In addition to eating calcium rich foods, I like to take a calcium supplement to ensure I’m getting enough. 
  • Magnesium. In order for your body to even use calcium, you also have to have magnesium because research shows magnesium and calcium metabolism are closely related. Eat magnesium rich foods like green leafy vegetables, Flaxseeds, chia seeds and pumpkin seeds, Grass-fed beef, Swiss chard, Almonds, Avocados, and Black beans. You can also add a magnesium supplement, I take the Source naturals magnesium daily. 
  • Vitamin C. Many studies tout the benefits of vitamin C on bone healing. Eat foods rich in vitamin C like vegetable juices, orange juice, true oranges, lemons, bell peppers, kiwis, broccoli and asparagus.
  • Protein. Getting enough protein is always important, but especially when you are healing from an injury. Bone is made of living protein upon which mineral crystals are implanted. By volume, about 50% of bone is protein. When a bone fracture takes place, the body starts collecting protein building blocks to create new bone. Increasing protein consumption promotes growth factors such as insulin like growth, which has a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal. Make sure you know and work to meet your daily protein requirement with high quality nutrition. I follow a healthy, clean diet and supplement extra protein in recipes with all natural, plant based Vega protein powder (its my favorite). Getting enough protein ensures that your body has what it needs to repair and restore.
  • Collagen. I was really skeptical about collagen at first, but then I purchased a bottle at Whole Foods Market, and have been hooked ever since. Collagen is the mechanical strength of bone. It helps to build bone matrix, repair connective tissues for improved elasticity, improve blood vessel circulation, and promote wound healing. I take 6 capsules of Super Collagen+C Type 1 and 3 in the morning before breakfast. I also put Nunaturals collagen in my morning bowl of oatmeal for an extra dose. It doesn’t have a taste, but makes the oatmeal super thick!
  • Turmeric. Turmeric supports a healthy inflammatory response and heart, joint & liver function. You can add turmeric spices to foods / recipes or take a supplement to promote healing. I take the Gaia herbs turmeric supreme 3 times per day with meals. I’ve also tried taking Curamin (main active ingredient in turmeric) directly. I feel both have made a difference in my healing. 
  • Bone broth. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation. It is a rich source of chondroitin sulfate, which has an anti-inflammatory effect and has been found to also help alleviate joint pain, improve blood circulation, promote intestinal healing, help in calcium- or- magnesium-deficiency-related insomnia, irritability, fatigue and anxiety. I prefer this brand because it’s low in sodium, but there are a lot of options to purchase at your local market and healthy ways to cook up your own at home. 
  • Apple Cider Vinegar. Apple cider vinegar is considered to be a potent remedy for illnesses and overall health. You can read all about it’s diverse and incredible health benefits here. I drink an apple cider vinegar detox drink every day and swear by it’s magic powers.
  • Epsom Salt. Taking regular epsom salt baths has been powerful for me in dealing with pain and promoting recovery. Epsom salt contains magnesium and sulfates which help flush toxins, improve absorption of nutrients, help form joint proteins, brain tissue and mucin proteins. I take a hot bath several times a week to promote circulation and healing. 
  • Arnica. Arnica functions as anti trauma aid and can be taken immediately after fracture.
  • Zheng Gu Shui. You’ve probably never heard of zheng gu shui but let me tell you: it’s a game changer. Zheng Gu Shui  translates to ‘mending bone water’ in English. Zheng Gu Shui is a liniment especially designed to relieve pain associated with fractures, bruises and other types of mild trauma. I put the ointment on my foot nightly and also found it helpful with sore muscles, aches, and pains.

A quality bone healing diet consists of lots of nutrient dense anti-inflammatory foods, vitamins, and minerals. It’s important to stay away from foods that tend to be overly acidic, conventional meat and dairy products, alcohol, excess sodium, and sugar (which is the DEVIL and creates inflammation). Those will acidify your body and actually leach minerals out of your body and cause your bone healing and growth to slow down.  If you want even more insight in how to fuel your success, I highly recommend JJ Virgin’s work. This video is one of my all time favorite resources to share with clients.

Exercise can also Speed Bone Break Fracture Healing!
Exercise is an important way to accelerate fracture healing. The healing process requires good blood circulation, and a satisfactory flow of nutrient replenishing blood to the bone break fracture area. However, your exercise choices need to be SAFE and not put ANY stress on the bone break fracture. Check out my injury recovery program to help get a ton of workouts and exercises you can do with a hurt foot or injury. 

I know how incredibly frustrating and challenging dealing with a bone break or an injury can be. It helps to stay positive, patient, and focus on the steps you can take right now to move forward. It’s a long, slow, process but I know this for sure: you will grow stronger mentally, physically, and spiritually from the injury challenges you face. Have faith, practice patience, trust the journey, and take small steps in healing every day. Be kind to yourself and treat your body, mind, and spirit with love. If you need more tips to help keep your mind in good shape while you heal, read “How to Stay positive with an Injury”.

Your turn: Have you found these foods or supplements helpful in your own life? What have you found to be most effective in healing from injury?

I hope this post serves you in feeling your best. I want you to know that I am cheering for you.

Stay strong and stay positive my friends.



For more support in living your best life, check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape.

STAY IN SHAPE with an injury with my FULL Injury Recovery Coaching Program or virtual fitness coaching. I want to help you keep you fit, sane, and positive. My clients and members HEAL. Join us and be successful – links below 🙂 

Hurt Foot Fitness Coaching Program

Hurt Foot Fitness e-book 

Strong Body Program

Hip and Hamstring healing e-book

38 Replies to “Foods and Supplements To Help Heal From a Bone Fracture or Injury”

  1. This is so helpful Caroline! I just stumbled upon your channel & workouts for hurt foot and they are great. I just fractured my ankle 2 weeks ago and it’s been really hard for me to stay active and deal with life on crutches. Thank you!!!

  2. Thank you so much for this incredibly detailed article. My daughter is coming home from the Army for 30 days with a foot fracture and I was looking for information to get her healing process started in the right direction. You are a blessing!

  3. Thanks so much for the comprehensive information on vitamins and food to eat with a fracture. I am dealing with AVN of a foot sesamoid and it’s been a long and terrible journey. SIX months and my foot is finally showing signs of healing. I generally eat really healthy and am an avid cyclist, so I was surprised that it was taking so long. In addition, I didn’t understand the severity of my injury upon diagnosis, so I was not treating my injury delicately enough. I’m glad that I found this, it is great encouragement that my doc did not give me.
    One thing I would like to add, I that I feel that when I drink alcohol, my foot starts to hurt and becomes inflamed. So cutting out alcohol entirely has been a good move in reducing further breakdown of the bone.
    In addition, I ride a spinner bike with a large flat pedal. That has been great cardio and increases blood flow that tiny sesamoid (that rarely gets blood flow..)

    I hope your recovery is doing well and you are on your way to being as active as before your injury. I’d love to know how you are recovering, what PT has been like, and your timeline.


    1. Hi,I went through bilateral calcanium fracture 6 months before.I want to recover from it quickly but the VEGA protein powder which you mentioned above is not delivered in India by Amazon.Can you please tell me it’s alternative protein powder to add to my diet so that I can quickly recover from it.

  4. Thank you so much I recently fractured my foot playing football and the doctor said I would be out for 3 months without surgery but I took vitamins everyday and ate a lot of proteins meals/shakes and I was back in 4 weeks healthy with no pain in my foot at all.
    (5th metatarsal fracture)

    1. Where did you fracture your metatarsal? I recently fractured the top/ neck area of mine. I had surgery to ensure perfect formation as I am a dancer and want to get back fast. All the things I’ve been reading are so negative. I’ve been taking a lot of Vitamins and eating very healthy as well and I hope I can heal it fast.

  5. Hi Caroline

    Thank you so much for this most valuable information! You mentioned taking arnica. In what form ointment or tablets ? Also is zinc a good supplement for healing ? 250 mg? I am going on a hiking trip in two weeks and need to heal quickly. Not certain if I fractured or badly sprained my pinkie toe.

    Thank you again,

    1. Hi Brenda! I included all the direct links for the specific arnia and zinc tablets that I take in the blog. Click and let me know how you feel when you take them! I am sending you love and positive energy to feel better soon <3

  6. Thank you! Just had major wrist surgery with several breaks, and I’m determined to keep my athletic self strong and free of discouragement! Perfect timing to find your article/site!

  7. Hi its 3 months tomorrow since my 5th metatarsal bone injury and my bone hasn’t healed. I’ve been going to tcm as well as taking calcium and turmeric for the past 1 month. I’m hoping that by taking moe of the supplements mentioned, my healing will be complete soon enough.

    Feeling really dejected right now..

  8. I just had surgery (well, a month ago) for a lisfranc injury and have been looking everywhere for exercises and healing foods to help with my healing and keep me from going nuts (I can’t put any pressure on my foot at all for 6 weeks). Unfortunately it is a serious injury, and like yours, often lifelong even with surgery. Your article was informative and helpful, and it felt so good to hear about a likeminded person going through a similar situation (it can feel pretty isolating)! Just had to comment (which I NEVER do on anything) to say thank you for sharing, it reinvigorated my commitment to being proactive. Hope you’re all healed and kicking butt!

    1. Thank you for going out of your comfort zone to leave a comment Madison!! I am so happy that the articles and content have served you – I know how isolating it can feel!!! Please let me know if I can publish any specific content or articles for you! I am sending you healing energy and hope you continue to kick butt 🙂

  9. Hi Caroline, I picked up some good tidbits in your article. It was reaffirming that some of my own research lead to a similar list vitamin supplements. No foot injury here, I’m preparing for spine surgery. The positive part has been the hardest part for me. I’ll comb the rest of your site for that info but thank you for posting all this info.

  10. Great article. I’ve just broken my arm again after getting a plate taken out. I’ve been taking calcium and vit d supplements but didn’t know about magnesium and protein requirements. Thanks.

  11. Thank you so much for this! I just had surgery for a tri mall ankle fracture and am still non weight bearing. I was researching everything I could do to try to help myself the best I could in between crying and feeling sorry for myself when I stumbled upon this!! I had some of these supplements but am excited to add more in. I can’t wait to watch your exercise videos. Thank you so much! Can’t wait to dive in more!

  12. Hi Caroline, I broke my tibia and fibula almost 4 weeks ago and came across your blog searching for foods/supplements for healing.. this was so helpful! It has definitely been tough more so mentally and I agree that focusing on getting better is the best thing you can do. Are your exercises safe for someone with my injury?
    I’ve been taking vitamin d, c, magnesium and calcium supplements as well as smoothies every day with hemp hearts and leafy greens… also just purchased collagen peptides and am excited to try! Thanks for all your insight and positivity … means a lot 🙂 hope your healing well!

    1. Hi Heather! Thank you so much for reading and for your comments! Have you checked out my Hurt Foot Course? There is a huge online hub of information that you could use to support your healing: I keep adding content to it (its a growing resource!). I just filmed more videos EXCLUSIVE for the people in the course that would be appropriate for you. I have adaptive athletes and disabled individuals using the course to safely move and feel good. Check it out and let me know if you have any questions.

    2. Hi, Heather. Not going through your same situation but I have Chronic tendonitis. I haven’t been able to move a lot. I’m doing physical theraphy since 2 weeks ago and still haven’t seen so much changes. I see this will take a lot of time. But I was wondering how you’ve been doing taking all those vitamins and supplements? How’s your recovery doing?

  13. Hello Caroline,
    The bone broth you suggested is no longer available, so I wanted to know if there is another that is comparable?
    Thank You

  14. Hi Carolina

    Broken wrist. Still in cast and opt out on the surgery. Want to do the recovery on my own. Is Glucosamine good to add to the list?

  15. Caroline. Finding your info has been so helpful and reassuring. 7 weeks ago, a heavy object fell on my right foot and fractured my 1st metatarsal, one sesamoid, and bruised bone on bunion. Been offloading, and use boot/crutches. My doctor says I’m doing everything right (ice, arnica, CBD salve, turmeric, etc.) however pain and inflammation not improving. He is recommending sesamoidectomy, bone fusion and shaving. Most blogs say stay away from surgery. What is your experience?

  16. I am also suffering from a major bone fracture my left sacrum bone is not healed yet I felt from roof since 1year 6months ago still suffering please guide me and help me I want to be normal as I was before that horrable accident please please please help me

  17. Hi Caroline,
    I can see that this post is quite old now- but I have just stumbled upon your work while searching for “meditating through pain” on you tube. I was in an immense amount of pain when I typed those words in and through following your guided meditation I literally became pain free by the end of it. After 20 years with a serious spinal injury and condition, I hadn’t ever heard any of the professionals I had worked with tell me that I was still good enough, that I could do this, and that I could completely heal and mid meditation I was crying sincere tears of joy. It was always “ unfortunately, you will be dealing with this all of your life”…
    You see, I was a victim of a violent crime at the age of 19 and thrown from a building off of the balcony. I fell three stories and landed on the cement and then my body was dragged around the back of the building and left for dead. I had suffered from 26 breaks to my spine, a shattered tailbone and pelvis, severe head trauma, and a significant compression to my lumbar and sacral disks from impact ( I landed on my bottom and then the back of my head hit last). I woke up from a coma back then being told I wouldn’t ever walk or have children, but I pushed through and after a year and a month I was able to walk with my walker ( I currently also have four children I birthed by means of C-section with total sedation, as my spine was too altered for any spinal taps or epidurals). I never believed what they told me…I believed in my own truths. At that point I thought I could continue with my PT and that I would fully recover ( despite people constantly telling me I had reached a peak performance with that walker). However, little did I know that the compression from the fall had onset an aggressive degenerative disk disease to start attacking me. All together I’ve had 5 sections of my spine succumb to the crumbling disks and collapse, and I’ve had four major back surgeries ( that I was scared into each time by being rushed into emergency surgery so they could alleviate pressure from nerve roots to prevent permanent paralysis). Each time a section collapsed I would become hospitalized and then transfer to a nursing home for around the clock care ( I lost use of my bladder and most other parts from the waste down each time), and each time that they told me “this was unfortunately the end and that I had suffered too much nerve damage to recover”…that this time I wouldn’t be able to regain function. But each time, I did. I listened to my heart and pushed harder than anyone could ( I even dislocated my right shoulder twice trying to transfer my entire body weight out of that damn bed because I was DONE laying in it!!! I wanted to get up and work hard to regain total use of my body!). Each time I had anywhere from 6-11 MOs of treatment before I could again get up to my walker and at least stand and be released to a hospital bed at home…I now deal with sever chronic pain at the age of 39, 20 years after my initial injury.
    Obviously, right? But in the ten minutes of meditating with you, you did more for me than any narcotic has in that entire time because not only did my pain significantly decline, my state of being was renewed. You made me truly believe that maybe I still can be pain free one day! This is huge! You’ve impacted me in such a positive way and I am so so so thankful, from the bottom of my heart- I wanted to thank you!
    Alishaa Fields

    1. Hi Alishaa! Thank you so much for sharing your story and letting me know that the meditation helps you! It means so much to me to be of service to you <3 I hope you find the other meditation videos on the youtube channel helpful too! Sending you positive energy and love.

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