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Could an extra squeeze of vitamin C be the secret ingredient to help you smash your fitness goals? Discover whether you need more vitamin C if you exercise
Summary
1Do athletes need more vitamin C?
For most adults, the daily requirement of vitamin C is around 40mg. There’s not much evidence suggesting that…
2Could vitamin C benefit athletes?
Vitamin C supports several bodily functions related to exercise, but no substantial evidence suggests it directly enhances athletic…
3Vitamin C sources for athletes
To get the most out of vitamin C, include these rich sources in your diet…
If you love to stay active through intense gym sessions or daily jogs, you might wonder if you need more vitamins and minerals to support your active lifestyle.
One nutrient that often comes up in this context is vitamin C. It’s an essential nutrient that supports various functions in your body, playing a pivotal role in your overall health and wellbeing. But do you need more vitamin C just because you exercise?
Let’s dive into how this essential nutrient might supercharge your active lifestyle and where you can find the best sources to keep you at the top of your game.
Do athletes need more vitamin C?
For most adults, the daily requirement of vitamin C is around 40mg.1 There’s not much evidence suggesting that athletes or fitness enthusiasts need to take more vitamin C just because they exercise. The research on increased vitamin C intake specifically for exercise benefits is inconclusive.
Since your body can’t produce or store vitamin C, you need to get your daily dose from your diet or vitamin C supplements.1 Thankfully, hitting your vitamin C goals is pretty easy with a varied and balanced diet rich in fruits and vegetables.1
Many supplements provide 1000mg of vitamin C, much more than you need daily. Consuming high doses of vitamin C leads to stomach issues, such as stomach pain, flatulence or diarrhoea, so it’s crucial not to overdo it.2
Could vitamin C benefit athletes?
Vitamin C supports several bodily functions related to exercise, but no substantial evidence suggests it directly enhances athletic performance.3
Instead, vitamin C supports processes such as immune function, connective tissue repair, normal collagen production and reducing oxidative damage, which are indirectly beneficial for exercise. In fact, vitamin C taken at 200mg also helps maintain the normal function of your immune system during and after intense exercise. 4,5
Understanding these benefits can help you see how vitamin C might support your overall health, which could benefit your exercise routine.
What are the benefits of vitamin C?
Vitamin C, or ascorbic acid, is vital for your body. Here are some benefits of vitamin C and how they might support your active lifestyle.
Vitamin C contributes to normal collagen production, a protein essential for connective tissues like tendons, ligaments and skin.4,5
Exercising, especially weightlifting or high-impact sports, creates micro-tears in your muscles and tissues.6 These micro-tears need to be repaired for your muscles to grow and strengthen.7
Vitamin C may have the potential to help repair micro-tears, promote collagen production, ensure your tissues heal properly and possibly improve recovery to keep you in the game for longer. However, more human studies are necessary to confirm early research findings.8
Collagen production may support tissue repair and help maintain the integrity of your joints, which are under constant stress during physical activities.4 Ensuring you have enough vitamin C in your diet supports normal collagen formation, which is essential for maintaining strong and resilient tissues, helping you to safely reach your physical goals.
Research indicates a link between moderate exercise lasting 45–60 minutes and a robust immune system. In contrast, high-intensity exercise may cause a temporary dip in immune function, increasing the risk of illness.9,10 But don't let this put you off! As long as you're not overdoing it, a burst of high-intensity exercise has many potential benefits outweighing this risk.
Vitamin C supports the normal functioning of the immune system.4 It helps stimulate the production and function of white blood cells, such as lymphocytes and phagocytes, essential for fighting infections.11
By keeping your immune system functioning well, vitamin C can help you stay healthy, which might consequently keep you on track with your training and avoid disruptions caused by illness. Additionally, vitamin C supports the skin’s barrier function, acting as a first line of defence against microorganisms that could cause infectious diseases (pathogens).12
Oxidative stress occurs when there’s an imbalance between unstable molecules called free radicals (atoms that damage healthy cells) and the antioxidants that can neutralise them in your body. Oxidative stress from an excess of free radicals can lead to a variety of health issues ranging from cellular damage and chronic diseases, to accelerated ageing and weakened immunity.13
While moderate exercise can help bolster your antioxidant defences and reduce oxidative stress over time, high-intensity workouts can increase oxidative stress.14-16
Vitamin C, a potent antioxidant, contributes to the protection of cells from oxidative stress and helps maintain normal blood vessels, bones and more.17
Iron is crucial for transporting oxygen to your muscles, which improves endurance and performance. Iron deficiency can make you feel extremely tired and short of breath, negatively affecting your performance. Athletes experience iron deficiency relatively often – this is especially true for endurance athletes.18-21
Vitamin C enhances the absorption of non-heme iron in the digestive tract.4 Non-heme iron is the type of iron found in plant-based foods.18 Increased non-heme iron absorption is particularly important for vegetarian and vegan athletes who rely on plant-based sources of the nutrient.
Vitamin C may help you get enough iron from your diet by improving iron absorption, ensuring your muscles get the oxygen they need during exercise. Improved iron levels may not only support endurance but also contribute to better overall energy levels, reducing the feeling of fatigue. Consequently, it might allow for more effective training sessions.4,21,22
Feeling fatigued after a workout is common, but chronic fatigue can hinder exercise performance and recovery. Vitamin C can help reduce fatigue by supporting several metabolic processes in your body:4
- energy production: vitamin C helps your body make carnitine, a substance that turns the food you eat into energy.17 This may help boost your energy levels and reduce the feeling of tiredness23,24
- mood: vitamin C also helps create important chemicals, such as dopamine, which are essential molecules for managing your mood2,25
- collagen formation: vitamin C is vital for making collagen, which maintains the strength and recovery of your tissues. This may reduce the physical tiredness you feel after exertion17
- antioxidant defence: as an antioxidant, vitamin C may protect your cells from damage and keep your energy levels steady17,26
Ensuring you get enough vitamin C can help keep your energy levels up and effectively combat fatigue. This way, you can maintain your active lifestyle without the constant tiredness.
To find out more about the general benefits of vitamin C, visit our guide to the 10 health benefits of vitamin C: Immunity, colds and bones.
Vitamin C sources for athletes
To get the most out of vitamin C, include these rich sources in your diet:1,2
- red pepper
- orange
- kiwifruit
- green pepper
- broccoli
- strawberries
- blackcurrants
- brussels sprouts
- grapefruit
- cabbage
- cauliflower
- potato
- tomato
- spinach
- peas
Vitamin C supplements are available for those who struggle to meet their daily needs through diet alone – you can find our favourite vitamin C supplements here. However, it’s always best to aim for a balanced diet rich in whole foods to get a broad range of nutrients.
Discover the best sources of vitamin C in food and drink to help keep your body fueled and healthy.
The final say
You don’t necessarily need more vitamin C just because you exercise, but getting enough of it is crucial for overall health and may indirectly support your fitness goals.
Vitamin C helps with connective tissue repair, supports immunity, reduces oxidative damage, assists with iron absorption and reduces fatigue – all essential for anyone leading an active lifestyle.
Including vitamin C-rich foods in your diet or considering supplements can help you meet your nutritional needs and stay healthy as you pursue your fitness goals.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. Vitamins and minerals — Vitamin C [Internet]. [cited 2024 May 26]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c
- Office of Dietary Supplements. Vitamin C: Fact sheet for health professionals [Internet]. [cited 2024 May 24]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
- Rogers DR, et al. Vitamin C supplementation and athletic performance: A review. Curr Sports Med Rep. 2023;22(7):255–59. https://doi.org/10.1249/jsr.0000000000001083
- Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Aug 13]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6500
- Wu M, et al. Biochemistry, collagen synthesis. Treasure Island (FL): StatPearls Publishing; 2023. [cited 2024 May 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709
- Patel PN, et al. Physiology, exercise. Treasure Island (FL): StatPearls Publishing; 2022. [cited 2024 May 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482280
- Brumitt J, Cudderford Tl. Current concepts of muscle and tendon adaptation to strength and conditioning. Int J Sports Phys Ther. 2015;10(6):748–59. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912
- DePhillipo NN, et al. Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A Systematic Review. Orthop J Sports Med. 2018;6(10):232596711880454. https://doi.org/10.1177/2325967118804544
- Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Science. 2019;8(3):201–17. https://doi.org/10.1016/j.jshs.2018.09.009
- Simpson RJ, et al. Can exercise affect immune function to increase susceptibility to infection? Exerc Immunol Rev. 2020;26:8–22. http://eir-isei.de/2020/eir-2020-008-article.pdf
- van Gorkom GNY, et al. Influence of vitamin C on lymphocytes: An overview. Antioxidants (Basel). 2018;7(3):41. https://doi.org/10.3390/antiox7030041
- Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. https://doi.org/10.3390/nu9111211
- Pizzino G, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. 2017;2017(8416763):1–13. https://doi.org/10.1155/2017/8416763
- Simioni C, et al. Oxidative stress: Role of physical exercise and antioxidant nutraceuticals in adulthood and aging. Oncotarget. 2018;9(24):17181–98. https://doi.org/10.18632/oncotarget.24729
- Thirupathi A, et al. Effect of different exercise modalities on oxidative stress: A systematic review. BioMed Res Int. 2021;2021:1947928. https://doi.org/10.1155/2021/1947928
- Lu Y, et al. Effects of high intensity exercise on oxidative stress and antioxidant status in untrained humans: A Systematic Review. Biology. 2021;10(12):1272. https://doi.org/10.3390/biology10121272
- Abdullah M, et al. Vitamin C (ascorbic acid). Treasure Island (FL): StatPearls Publishing; 2023. [cited 2024 May 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877
- Office of Dietary Supplements. Iron: Fact sheet for health professionals [Internet]. [cited 2024 May 24]. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional
- Piskin E, et al. Iron absorption: Factors, limitations, and improvement methods. ACS Omega. 2022;7(24):20441–56. https://doi.org/10.1021/acsomega.2c01833
- Warner MJ, Kamran MT. Iron deficiency anemia. Treasure Island (FL): StatPearls Publishing; 2023. [cited 2024 May 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448065
- Solberg A, Reikvan H. Iron status and physical performance in athletes. Life (Basel). 2023;13(10):2007. https://doi.org/10.3390/life13102007
- Kapoor MP, et al. Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study. Contemp Clin Trials Commun. 2023;32:101084. https://doi.org/10.1016/j.conctc.2023.101084
- Virmani MA, et al. The role of l-carnitine in mitochondria, prevention of metabolic inflexibility and disease initiation. Int J Mol Sci. 2022;23(5):2717. https://doi.org/10.3390/ijms23052717
- Office of Dietary Supplements. Carnitine: Fact sheet for health professionals [Internet]. [cited 2024 May 26]. Available from: https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional
- Cordeiro LMS, et al. Physical exercise-induced fatigue: The role of serotonergic and dopaminergic systems. Braz J Med Biol Res. 2017;50(12):e6432. https://doi.org/10.1590/1414-431X20176432
- Hemilä H, et al. Vitamin C reduces the severity of common colds: A meta-analysis. BMC Public Health. 2023;23(1):2468. https://doi.org/10.1186/s12889-023-17229-8
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