The 6 Most Important Minerals for Hypermobile Ehlers-Danlos Syndrome (hEDS) and Connective Tissue Health
- Dr. Tessaundra Steinhebel
- May 28
- 7 min read
One of the most common questions I hear from patients with hypermobile Ehlers-Danlos Syndrome (hEDS) is, “What can I do to support my connective tissues?” This question is typically the first one I get when I see a new patient seeking support for hEDS.
Usually, the conversation turns to physical therapy, improving joint stability, staying hydrated, eating an anti-inflammatory diet, or considering collagen supplementation. All of these strategies can be helpful for connective tissue health. In many healthcare settings, nutrient testing is not routinely performed unless there is a specific concern. One aspect of naturopathic medicine that I appreciate is the opportunity to take a deeper look at nutritional status when clinically appropriate, particularly in patients with chronic symptoms that have been difficult to explain.
As a naturopathic physician, I frequently work with individuals experiencing chronic joint instability, fatigue, pain, and other symptoms associated with hEDS. During these discussions, I often find that patients are surprised to learn how important minerals are for connective tissue health. While minerals cannot cure Ehlers-Danlos Syndrome, they are involved in many of the processes that help the body function at its best, including collagen production, tissue repair, muscle function, and nervous system regulation.
In recognition of Ehlers-Danlos Syndrome Awareness Month, I would like to highlight six minerals that play important roles in connective tissue health and discuss some of the foods that naturally provide them.
While nutrition alone cannot change the genetic basis of hEDS, it can be one of the many tools available to help support overall health and quality of life.
Why Do Minerals Matter?
One thing I've noticed when talking with patients about hEDS is that when they hear the phrase "connective tissue," they usually think about their joints. While joints are certainly part of the picture, connective tissue is found throughout the body. It provides structure and support to ligaments, tendons, cartilage, fascia, skin, blood vessels, and many other tissues. This helps explain why hEDS can affect so many different body systems and why nutrition plays an important role in supporting connective tissue health.
Building and maintaining connective tissue requires more than collagen alone. The body relies on a combination of vitamins, minerals, amino acids, and other nutrients working together. Many minerals act as cofactors, helping activate the enzymes involved in collagen synthesis, tissue repair, wound healing, muscle contraction, and overall tissue maintenance. For individuals living with hEDS, Hypermobility Spectrum Disorder (HSD), or chronic musculoskeletal pain, ensuring adequate mineral intake may be one important piece of supporting tissue resilience and long-term health.
Six Minerals That Support Connective Tissue Health:
Before we dive into the list, it's important to remember that no single mineral is a magic solution for hEDS. Connective tissue health depends on many factors working together, including genetics, nutrition, movement, sleep, and overall health. However, these are six minerals I commonly discuss with patients because of the important roles they play in supporting connective tissue function.
Magnesium
If I had to pick one mineral that comes up most often in my hEDS patients, magnesium would be near the top of the list. Many people with hypermobility describe feeling as though their muscles are constantly "working overtime" to hold their joints together. It's not uncommon for patients to report muscle tightness, cramping, or tension despite being very flexible. Magnesium plays an important role in muscle relaxation, nervous system regulation, and energy production, making it a nutrient worth paying attention to.
Food sources: pumpkin seeds, spinach, black beans, almonds, avocado, and dark chocolate.
Zinc
Zinc is involved in hundreds of enzymatic reactions throughout the body, including many related to tissue repair and wound healing. Because collagen production depends on adequate zinc status, this mineral can be particularly important for individuals looking to support connective tissue health. While zinc is best known for supporting immune function, its role in tissue repair is one of the reasons I pay attention to it when discussing connective tissue health with patients.
Food sources: oysters, grass-fed beef, lentils, and pumpkin seeds.
Copper
This mineral is particularly interesting because many people focus on collagen itself while overlooking the nutrients required to build and strengthen it. Copper helps activate enzymes involved in collagen and elastin cross-linking, a process that contributes to tissue strength and flexibility. In practice, I rarely look at copper by itself; I also evaluate zinc intake because these minerals work together and can influence one another when supplemented in higher doses.
Food sources: cashews, sunflower seeds, liver, and dark chocolate.
Manganese
Manganese isn't a mineral that gets much attention during clinic visits, and many patients have never heard of it until we begin discussing nutrition in more detail. Despite receiving less attention than minerals like magnesium or calcium, manganese plays an important role in connective tissue formation and cartilage maintenance. It serves as a cofactor for several enzymes involved in building and repairing tissues, making it another nutrient worth considering when discussing long-term connective tissue health and support.
Food sources: oats, pecans, brown rice, legumes, and pineapple.
Calcium
When most people think about calcium, they immediately think about bone health. While calcium is certainly important for maintaining strong bones, its role doesn't stop there. I often find that patients are surprised to learn that calcium is also involved in muscle contraction, nerve signaling, and communication between cells throughout the body. Because muscles often work harder to stabilize hypermobile joints, maintaining adequate calcium intake can help support normal muscle function and overall musculoskeletal health. As with many nutrients, calcium works best when paired with a nutrient-dense diet that provides other important cofactors, including magnesium and vitamin D.
Food sources: leafy greens, sardines, sesame seeds, and dairy.
Silica (Trace Mineral Support)
Silica is one of those nutrients that many patients have never heard of until we begin talking about connective tissue health. Although it is considered a trace mineral, it has gained attention for its potential role in supporting collagen production and maintaining the health of connective tissues, skin, hair, and nails. While research is still evolving, incorporating silica-rich foods into a nutrient-dense diet may be one simple way to support overall connective tissue health.
Food sources: bananas, cucumbers, green beans, leafy greens, and oats.
A Note About Supplementation:
One thing I frequently discuss with patients is the assumption that if a nutrient is beneficial, taking more must be even better. Unfortunately, that isn't always the case. Certain minerals can compete with one another for absorption, interact with medications, or cause unwanted side effects when taken in excess. Before starting any new supplement regimen, it's important to work with a qualified healthcare provider who can evaluate your individual needs, review potential interactions, and determine whether supplementation is appropriate.
How PCNM Can Help:
When I work with patients at Pacific Clinic of Natural Medicine, I don't just look at joint pain or hypermobility in isolation. We evaluate factors such as nutrient status, digestion, inflammation, hormone health, and lifestyle habits because each of these can influence how the body heals and functions.
For example, some patients are eating healthy diets but are not absorbing nutrients well because of underlying digestive concerns. Others discover that fatigue and muscle tension improve after addressing specific nutrient deficiencies.
If you're seeking support for hypermobility, EDS, or HSD, you may schedule a 15-minute complimentary consultation below:
References:
O’Dell BL. Roles for Iron and Copper in Connective Tissue Biosynthesis. Philosophical Transactions of the Royal Society of London. Biological Sciences. 1981;294(1071):91-104. Discusses the role of copper and iron in collagen and elastin formation.
Rucker RB, et al. Copper, Lysyl Oxidase, and Extracellular Matrix Protein Cross-Linking. American Journal of Clinical Nutrition. 1998;67(5 Suppl):996S-1002S. Reviews copper’s role in collagen cross-linking and connective tissue integrity.
DePhillipo NN, et al. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic Journal of Sports Medicine. 2018. Reviews vitamin C’s importance in collagen synthesis and connective tissue healing.
Haftek M, Abdayem R, Guyonnet-Debersac P. Skin Minerals: Key Roles of Inorganic Elements in Skin Physiological Functions. International Journal of Molecular Sciences. 2022;23(11):6267. Discusses minerals involved in skin and connective tissue physiology.
Kim JE, et al. Effect of Vitamin C, Silicon and Iron on Collagen Synthesis and Break-Down Enzyme Expression in Human Dermal Fibroblast Cells. Korean Journal of Nutrition. 2009;42(6):505. Examines how vitamin C, silicon, and iron affect collagen synthesis.
Spadaro JA, Becker RO, Bachman CH. Size-Specific Metal Complexing Sites in Native Collagen. Nature. 1970;225:1134-1136. Explores the interaction between collagen and metal ions important for connective tissue structure.
Lukaski HC. Minerals, Trace Elements and Related Biological Variables in Athletes and During Physical Activity. Clinical Hemorheology and Microcirculation. 2001. Reviews magnesium, zinc, copper, manganese, and other minerals in muscle and tissue physiology.
Wang Y, et al. Mineral-Chelating Peptides Derived from Fish Collagen: Preparation, Bioactivity and Bioavailability. LWT – Food Science and Technology. 2020. Reviews mineral interactions with collagen and connective tissues.
Stawiarska-Pięta B, et al. Iron, Zinc, Copper, Cadmium, Mercury, and Bone Tissue. International Journal of Molecular Sciences. 2023. Reviews copper and zinc in bone and collagen metabolism.
Draelos ZD. Cosmeceuticals and Nutraceuticals: A Review. Dermatology and Therapy. 2018. Discusses copper and minerals in collagen support and tissue repair.
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