The Complete Supplement Guide for Ehlers-Danlos Syndrome (EDS): Supporting Connective Tissue, Joints, and Your Nervous System

Disclaimer: This guide is for educational purposes only. Always check with your healthcare provider before starting any supplement regimen, especially if you have other health conditions or take medications.

Introduction: Why Supplements Matter for EDS

Living with Ehlers-Danlos Syndrome (EDS) can feel like your body has a mind of its own. Your joints may be hypermobile, your tissues more fragile, and everyday movement sometimes unpredictable. Because EDS affects collagen—the protein that holds your connective tissue together—your joints, ligaments, skin, and even organs rely on good nutrition and targeted support to function optimally.

Supplements aren’t a cure, but they can support connective tissue health, reduce inflammation, and optimize nervous system function—helping you move more safely, recover faster, and feel more in control of your body.

1. Collagen Support: The Building Blocks of Connective Tissue

Why it matters: Collagen is the “glue” in your body, holding joints, ligaments, tendons, and skin together. In EDS, collagen is weaker or less stable, which contributes to joint hypermobility and tissue fragility.

Supplements to consider:

• Collagen peptides (Type I & III): Easily absorbed, support tendon, ligament, and skin health

• Gelatin: A natural source of amino acids for connective tissue repair

Suggested use: 5–15 grams per day, mixed into smoothies, coffee, or water

Pro tip: Take collagen with vitamin C, which your body uses to synthesize and strengthen collagen.

2. Vitamin C: The Collagen Co-Pilot

Why it matters: Vitamin C is essential for collagen formation and also acts as a powerful antioxidant, helping reduce inflammation that can aggravate hypermobile joints.

Food sources: Bell peppers, kiwi, strawberries, oranges

Supplement use: 250–500 mg daily; up to 1,000 mg if needed

Tip: Pair it with collagen for maximum effect on connective tissue. Think of vitamin C as the spark that helps your collagen “stick” better.

3. Zinc: Tissue Repair & Immune Support

Why it matters: Zinc is a cofactor for hundreds of enzymatic reactions in your body, including tissue repair. It helps your body rebuild ligaments and tendons that are under stress from hypermobile joints.

Food sources: Pumpkin seeds, chickpeas, beef, oysters

Supplement use: 10–20 mg/day (avoid exceeding 40 mg/day without medical supervision)

Tip: Zinc works best when balanced with copper—too much zinc can lead to copper deficiency.

4. Copper: The Collagen Cofactor

Why it matters: Copper is another essential mineral for collagen production. It supports the enzymes that link collagen fibers, giving your connective tissue more strength and resilience.

Food sources: Nuts, seeds, shellfish

Supplement use: 1–2 mg/day

Tip: Often included in multivitamins; supplementation should be guided by your healthcare provider.

5. Magnesium: Muscle Relaxation & Nervous System Support

Why it matters: Magnesium is essential for muscle relaxation, nerve function, and joint stability. For people with EDS, muscles often work overtime to stabilize hypermobile joints, which can lead to fatigue, cramps, and tension. Magnesium helps ease that load.

Food sources: Spinach, almonds, black beans, pumpkin seeds

Supplement use: 200–400 mg/day (glycinate or citrate for better absorption)

Tip: Magnesium can also improve sleep and calm a nervous system that’s chronically on high alert.

6. Omega-3 Fatty Acids: Anti-Inflammatory Support

Why it matters: Hypermobile joints can become inflamed from overuse, micro-injuries, or strain. Omega-3 fatty acids (EPA/DHA) help reduce inflammation, supporting joint comfort and overall health.

Sources: Fatty fish like salmon, sardines, or algae-based supplements

Supplement use: 1–3 grams/day of combined EPA/DHA

Tip: Take with a fat-containing meal for optimal absorption.

7. Hyaluronic Acid: Lubricating Your Joints

Why it matters: Hyaluronic acid helps maintain joint lubrication and synovial fluid viscosity. In EDS, extra care with hypermobile joints means supporting smooth movement wherever possible.

Supplement use: 120–240 mg/day in capsule or powder form

Tip: Pair with collagen and vitamin C for comprehensive connective tissue support.

8. Antioxidants: Protecting Your Tissues

Why it matters: Chronic stress and hypermobile joints can increase oxidative stress in tissues. Antioxidants help reduce inflammation and support recovery.

Options:

• Vitamin E: 200–400 IU/day

• Curcumin (turmeric extract): 500–1,000 mg/day

• Quercetin: 250–500 mg/day

Tip: Combine curcumin with black pepper extract (piperine) for better absorption.

9. Probiotics: Gut & Nervous System Support

Why it matters: Digestive issues are common in EDS. A healthy gut supports immune function, inflammation control, and even nervous system signaling.

Sources: Yogurt, kefir, sauerkraut, kimchi, or high-quality probiotic supplements

Tip: Look for multi-strain probiotics with at least 5–10 billion CFU per serving.

Putting It All Together: Daily Integration

1. Diet first: Whole foods rich in collagen-building nutrients

2. Hydration: Keeps tissues supple and joints lubricated

3. Movement & Exercise: Functional strengthening, FMSA-guided rehab, and safe mobility work

4. Consistency: Supplements are most effective when paired with daily healthy habits

5. Sleep & Stress Management: Nervous system recovery supports connective tissue repair

Quick Reference Table

Supplement	Purpose	Suggested Daily Dose	Notes / Tips
Collagen Peptides	Connective tissue support	5–15 g	Take with vitamin C
Vitamin C	Collagen synthesis & antioxidant	250–500 mg	Foods: kiwi, bell peppers
Zinc	Tissue repair & immune support	10–20 mg	Avoid >40 mg/day
Copper	Collagen enzyme cofactor	1–2 mg	Often in multivitamins
Magnesium	Muscle relaxation & nervous system	200–400 mg	Glycinate or citrate preferred
Omega-3 (EPA/DHA)	Anti-inflammatory	1–3 g	Take with fat-containing meals
Hyaluronic Acid	Joint lubrication	120–240 mg	Pair with collagen & vitamin C
Vitamin E	Antioxidant	200–400 IU	Take with food
Curcumin	Anti-inflammatory	500–1,000 mg	Add piperine for absorption
Quercetin	Antioxidant	250–500 mg	Can combine with vitamin C
Probiotics	Gut health	5–10B CFU	Multi-strain preferred

Closing Thoughts

Supplements are a powerful tool in your EDS care toolkit, but they work best when paired with:

• Chiropractic care for spinal and joint alignment

• Functional movement exercises for stabilizer strength and proprioception

• Nervous system support to balance sympathetic and parasympathetic activity

With the right combination of nutrition, movement, posture, and targeted supplements, you can support your connective tissue, reduce pain, and improve your overall quality of life, even with hypermobile joints.