By the Thrive Protocol editorial team. Medically reviewed by Dr. Patrick Denard, orthopaedic surgeon, on October 19, 2026

Short answer: Start with protein. Older adults recovering from illness or surgery are advised to get 1.2 to 1.5 g per kg of body weight a day, which is 84 to 105 g for a 70 kg (154 lb) person (1). After that, essential amino acids have the most consistent surgical trials, vitamin D is worth a blood test, and creatine is not proven in surgical studies but can be an adjunct later in recovery. Most other popular picks are unproven.

Disclosure: this is Thrive Protocol's own site, and we sell some of the products named below. We grade every option by the published research, including the ones we sell, and we say where the evidence is thin.

Three questions that decide what you should take

  1. Is your surgery ahead of you or behind you? The best-studied amino acid trials started about a week before surgery (5, 6). If you have already had surgery, you can still start now. You just skip the pre-op steps.
  2. Can you hit your protein number with food? Pain, nausea, pain medicine and a sling or walker all make cooking harder. If you are falling short, a protein supplement is the simplest fix, and everything else on this list matters less.
  3. What tissue is healing? Muscle loss is the common thread after orthopedic surgery. Tendon and ligament repairs add a collagen question. Joint replacement adds bone around the implant. Our procedure guides go deeper (links below).

The ranked list: what to take after surgery

Grades: Moderate = several trials in surgical patients, some mixed results. Limited = small, indirect or inconsistent studies. Not supported = trials found no benefit, or there are no relevant trials. Nothing on this list reached a Strong grade.

# Supplement Why people take it How much When Grade
1 Protein (whey) Reach a higher protein target Enough to total 1.2 to 1.5 g/kg a day with food Before and after surgery Moderate
2 Leucine Limit muscle loss 3 g a day 1 week before to 2 to 6 weeks after Moderate
3 Vitamin D Correct a low level RDA 600 to 800 IU; more only if a test is low Test weeks before surgery Limited (test first)
4 Vitamin C Needed to make collagen 500 mg daily for 45 to 50 days in two trials From injury or surgery onward Limited
5 Creatine Adjunct for regaining strength 5 g a day Later in recovery, especially if strength is slow to return Not proven in surgical studies
6 Collagen or gelatin with vitamin C Connective tissue support 15 g Around rehab sessions Limited
7 Iron Rebuild blood Only if blood tests show a need As prescribed Not supported routinely
8 High-dose antioxidant combination (vitamins E and C) Antioxidant From 2 weeks before to 3 months after surgery in one ACL trial n/a Not supported

1. Protein: the foundation

Why: muscle is the tissue most people lose after surgery, and older adults need more protein to hold on to it. The PROT-AGE group recommends 1.2 to 1.5 g/kg a day for older people with acute or chronic illness (1).

How much: for a 70 kg adult, 70 x 1.2 = 84 g and 70 x 1.5 = 105 g a day. Spread it out. Older men needed about 0.40 g/kg in one meal for a full muscle-building response, versus 0.24 g/kg for young men (2), so a 70 kg older adult should aim for about 28 g per meal. In a crossover study, eating protein evenly across three meals produced 25% more muscle protein synthesis over 24 hours than skewing it toward dinner (3).

Safety: people with severe kidney disease may need to limit protein (1). Ask your doctor first if that applies to you.

2. Leucine and essential amino acids: best muscle data

What studies found: a 2025 meta-analysis of 19 studies (903 hip and knee replacement patients) found protein and amino acids reduced muscle loss, while effects on strength were mixed (4). In one double-blind trial of 39 knee replacement patients, 20 g of essential amino acids twice daily from 7 days before to 6 weeks after surgery limited quadriceps volume loss to 8.5%, versus 13.4% with placebo; strength and function did not differ (5). Another trial used 9 g a day from 1 week before to 2 weeks after surgery (6).

How much: a practical target is 3 g of leucine a day, the amino acid that switches muscle building on, on top of protein-rich meals.

Limits: most trials are small and in joint replacement. Better muscle numbers have not always meant better function.

3. Vitamin D: test, then correct

Vitamin D matters for bone, and deficiency is common among joint replacement patients (8). The RDA is 600 IU a day up to age 70 and 800 IU from age 71 (7). Blanket high doses have not proven themselves: a 2026 review of 5 randomized trials (519 joint replacement patients) found supplements raised blood levels but mostly did not change function, pain or other outcomes (8). Ask for a 25-hydroxyvitamin D test at your pre-op visit so any low level can be corrected in advance.

4. Vitamin C: needed for collagen, modest data

Your body needs vitamin C to build collagen, the main protein in tendon, ligament, skin and scar. The most cited orthopedic trial gave 500 mg daily for 50 days to adults with wrist fractures (9). A rotator cuff repair trial of 98 patients used 500 mg daily for 45 days; the tendon failed to heal in 11% with vitamin C versus 23% without, but the gap was not statistically significant (10). Adding more antioxidants has not helped either: in an ACL trial of 20 men, vitamin E and C supplements did not improve strength recovery, although men with better vitamin C intake from their diet regained more strength (11). Ask your surgeon what amount suits you.

5. Creatine: an adjunct, not proven in surgery

Creatine has not been proven in surgical studies. In 60 ACL patients, it did not improve strength in the first 12 weeks of rehab (12). But in 22 healthy volunteers whose leg was in a cast for 2 weeks, creatine during the 10-week retraining program helped thigh muscle size and power recover faster (13), and in older adults doing resistance training, a meta-analysis of 22 trials (721 people) found it added about 1.4 kg of lean mass (14). That makes it a reasonable adjunct rather than a must. The usual amount is 5 g a day. If you are later in your recovery and struggling with regaining strength, it is also worthwhile considering. Ask first if you have kidney disease.

6. Collagen with vitamin C: promising, indirect

In 8 healthy men, 15 g of vitamin C-enriched gelatin taken an hour before short exercise doubled a blood marker of collagen production (15). After hip replacement, though, 15 g of collagen a day for 14 days did not change bone turnover markers in 39 older adults (16). Collagen is an incomplete protein, so it should add to whey or food protein, not replace it.

7. Zinc, iron and the rest: only to fix a gap

Zinc plays a role in wound healing, but long-term excess intake can lead to copper deficiency (19). Take it only if your diet is poor or a clinician finds you low. Thrive products contain no zinc.

Iron is not a routine add-on. In 72 patients who were anemic after hip or knee replacement, 6 weeks of iron did not change hemoglobin recovery versus placebo (17), and a second trial found only a small gain that the authors called questionable given side effects (18). Take iron when blood tests show you need it.

When to take what: a recovery timeline

Phase What is happening Supplement focus
2 to 4 weeks before Pre-op visit and blood work Ask for vitamin D and iron tests. Give your team a written list of every supplement.
1 week before Building reserves Start daily protein and amino acids, as in the trials above (5, 6).
Night before Fasting rules begin Follow your team's instructions. Guidelines discourage long pre-op fasting (20), and carbohydrate drinks before hip and knee replacement were linked to less hunger and nausea (21). See how to choose and time a carb loading drink.
Days 1 to 14 Pain, low appetite, little movement Protein at every meal or shake. Ask before restarting anything you paused.
Weeks 2 to 6 Early rehab Keep protein steady. Collagen with vitamin C before sessions is optional.
Strength phase Resistance work Creatine, 5 g a day, is worth considering if strength is slow to return (13, 14).

Individual supplements vs an all-in-one kit

You can build this yourself from separate bottles, or use a kit that covers several items in one daily step. Here is what each route covers.

Option Covers Does not cover Daily steps Price
Separate bottles (whey, leucine or EAA, vitamin C, vitamin D, creatine) Whatever you choose, at doses you pick Depends on you; easy to miss items 3 to 5 products Varies by brand
Surgical Protocol Kit OptiFuel: 25 g protein (whey plus collagen), 3 g leucine, glutamine, 500 mg vitamin C, 800 IU vitamin D, magnesium, calcium, B vitamins, fish oil, turmeric extract. Plus OptiCharge for the night before Creatine, iron, zinc 1 packet a day (28 a month) 4-week $299.99, 3-month $499.99, 6-month $669.99
Recovery Protocol Kit The same OptiFuel, without OptiCharge Creatine, iron, zinc 1 packet a day (28 a month) 4-week $289, 3-month $499, 6-month $669
Recovery and Strength Mix Per scoop: creatine 5 g, leucine 3 g, glutamine 2.5 g, arginine 2 g, isoleucine 1.75 g, valine 1.75 g Whole protein, vitamins 1 scoop $49.99

Creatine and arginine are only in the Recovery and Strength Mix, not in OptiFuel. Because OptiFuel already supplies 800 IU of vitamin D and 200 to 230 mg of magnesium, check with your doctor before stacking more of either on top.

Supplement guides by procedure

Supplement safety around surgery

  • Fish oil, curcumin or turmeric, ginkgo, garlic, vitamin E and similar products can affect bleeding. A review of surgical patients reported bleeding risks for garlic, ginkgo and fish oil (23), although a 1,516-patient heart surgery trial found perioperative fish oil did not raise major bleeding (22). Your surgeon sets the stop dates for these before surgery.
  • OptiFuel contains fish oil and turmeric. There is no need to stop OptiFuel before surgery, but your own surgeon's instructions always come first.
  • Some high-bioavailability curcumin products have been linked to liver injury (24). Tell your team about every product you take, with doses.
  • If you are prescribed a blood thinner after surgery, ask before restarting any supplement.

Where to get it: the Thrive product that fits your timing

  • Surgery still ahead: the Surgical Protocol Kit. Start it 1 week before surgery. It includes OptiFuel for daily protein plus OptiCharge, 2 packets the night before. 4-week $299.99, 3-month $499.99, 6-month $669.99.
  • Surgery already done: the Recovery Protocol Kit, the same daily OptiFuel without OptiCharge. 4-week $289, 3-month $499, 6-month $669.
  • Rehab and strength: the Recovery and Strength Mix, $49.99. Ideally, everyone on a kit also takes the Recovery and Strength Mix daily.

Thrive Protocol kits are HSA/FSA eligible, so you can use pre-tax health dollars. Check with your surgeon before starting.

Comparing options? Read our honest Surgical Protocol Kit review.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Planning ahead? Get the free Surgery Recovery Guide, or read what to eat and drink in the weeks before surgery.

Frequently asked questions

What are the best supplements for surgery recovery?

Protein comes first, then essential amino acids, which have the most consistent trials for limiting muscle loss. Vitamin D is worth testing and correcting. Creatine is not proven in surgical studies but can be an adjunct later in recovery. Most other popular options are limited or unproven.

What are the best vitamins for post-surgery recovery?

No vitamin stack is proven. Vitamin C is needed to make collagen and vitamin D supports bone, so test for low vitamin D and get enough vitamin C. An antioxidant combination of vitamins C and E did not help strength recovery in an ACL trial, but better vitamin C intake from food was linked to better strength gains.

When should I start supplements before surgery?

The amino acid trials started about 1 week before surgery, and Thrive's kit is designed to start then too. Give your surgical team a full list first, since some products have stop dates.

Is protein powder good after surgery?

Yes, when appetite is low or cooking is hard. It helps you reach 1.2 to 1.5 g/kg a day. Food protein counts toward the same target.

Do healing supplements after surgery actually work?

Some help in specific ways, mainly protein and amino acids for muscle. None replaces your rehab. If a blend has never been tested as a finished product, the ingredient studies are all you have to go on.

References

  1. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc. 2013. PubMed 23867520
  2. Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015. PubMed 25056502
  3. Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014. PubMed 24477298
  4. Khani Y, et al. Peri-operative protein or amino acid supplementation for total joint arthroplasty: a systematic review and meta-analysis. J Orthop Surg Res. 2025. PubMed 40317042
  5. Dreyer HC, et al. Essential amino acid supplementation mitigates muscle atrophy after total knee arthroplasty. JB JS Open Access. 2018. PubMed 30280129
  6. Ueyama H, et al. Perioperative essential amino acid supplementation facilitates quadriceps strength and volume recovery after TKA. J Bone Joint Surg Am. 2023. PubMed 36856692
  7. Ross AC, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine. J Clin Endocrinol Metab. 2011. PubMed 21118827
  8. Salmani A, et al. The impact of vitamin D supplementation on postoperative outcomes following total joint arthroplasty: a systematic review. Arch Bone Jt Surg. 2026. PubMed 42775354
  9. Zollinger PE, et al. Effect of vitamin C on frequency of reflex sympathetic dystrophy in wrist fractures: a randomised trial. Lancet. 1999. PubMed 10636366
  10. Martel M, et al. Does vitamin C supplementation improve rotator cuff healing? A preliminary study. Eur J Orthop Surg Traumatol. 2022. PubMed 33725178
  11. Barker T, et al. Vitamin E and C supplementation does not ameliorate muscle dysfunction after anterior cruciate ligament surgery. Free Radic Biol Med. 2009. PubMed 19751822
  12. Tyler TF, et al. The effect of creatine supplementation on strength recovery after ACL reconstruction: a randomized, placebo-controlled, double-blind trial. Am J Sports Med. 2004. PubMed 14977662
  13. Hespel P, et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. J Physiol. 2001. PubMed 11600695
  14. Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017. PubMed 29138605
  15. Shaw G, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017. PubMed 27852613
  16. Monsegue AP, et al. Collagen protein supplementation does not modulate biomarkers of bone metabolism following total hip arthroplasty: a randomized, double-blind, placebo-controlled trial. Clin Nutr ESPEN. 2026. PubMed 41905472
  17. Sutton PM, et al. Treatment of anaemia after joint replacement: ferrous sulphate versus placebo. J Bone Joint Surg Br. 2004. PubMed 14765861
  18. Mundy GM, et al. The effect of iron supplementation on the level of haemoglobin after lower limb arthroplasty. J Bone Joint Surg Br. 2005. PubMed 15736746
  19. MedlinePlus (US National Library of Medicine). Zinc in diet. medlineplus.gov
  20. Weimann A, et al. ESPEN guideline: Clinical nutrition in surgery. Clin Nutr. 2017. PubMed 28385477
  21. Burgess LC, et al. What is the role of nutritional supplements in support of total hip replacement and total knee replacement surgeries? A systematic review. Nutrients. 2018. PubMed 29941852
  22. Akintoye E, et al. Fish oil and perioperative bleeding. Circ Cardiovasc Qual Outcomes. 2018. PubMed 30571332
  23. Wang CZ, et al. Commonly used dietary supplements on coagulation function during surgery. Medicines (Basel). 2015. PubMed 26949700
  24. National Center for Complementary and Integrative Health. Turmeric: usefulness and safety. nccih.nih.gov/health/turmeric

This guide is for education and does not replace advice from your surgeon or care team. Product details checked against mythriveprotocol.com product pages on 18 October 2026.