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Can vitamin C really improve your exercise performance and recovery? We know that it supports immunity, but let’s unpack the relationship between this essential nutrient and exercise
Summary
1What is vitamin C
Vitamin C is an essential nutrient that your body can’t store, so you need to obtain a regular supply through the foods you eat.
2How does vitamin C support exercise?
Vitamin C can help people who exercise regularly avoid exercise-induced free radical damage, due to its properties as an antioxidant.
3Does vitamin C support immunity for athletes?
Vitamin C is often believed to ward off colds and flu. But unfortunately taking this nutrient everyday won’t necessarily stop you getting them.
Elite athletes often consume higher amounts of vitamin C1 to help with their recovery – but should we do the same? Let’s peel back the science and see if OJ could help you crush your PB.
What is vitamin C and what does it do for the body?
Vitamin C is an essential nutrient that your body can’t store, so you need to obtain a regular supply through the foods you eat. It has a range of functions, many of which go hand-in-hand with post-exercise recovery. For example, vitamin C is needed for the absorption of iron2, which helps boost energy.
Vitamin C helps with collagen formation3 – the abundant protein that builds your skin, tendons and muscles. This supports your body’s muscle growth and tissue repair, which is especially important after exercise.
It also has antioxidant properties 4, which means it could help to protect your cells from free radicals, which are by-products of chemical reactions, injury and stress within your body as well as external pollutants such as smoke and alcohol. Free radicals cause oxidative damage within the body, which are thought to increase the rate of ageing and increase the risk of disease.5
How does vitamin C support exercise?
Vitamin C can help people who exercise regularly avoid exercise-induced free radical damage, due to its properties as an antioxidant. Therefore, enhancing their ability to fight free radicals and reducing the effects of free radical production.6
A study demonstrated that supplementing with ultra-high doses of vitamin C for a period of two weeks before heavy exercise – and then for four days afterwards – saw muscle soreness was significantly reduced compared to those participants that took a placebo. 7 So, although we wouldn't recommend these ultra-high doses, it's interesting to consider the possibility that vitamin C could reduce muscle soreness post-workout, especially when combined with vitamin E. 8
Vitamin C can also help with protein metabolism, meaning that it may help you to get the most out of your post-exercise protein-filled meal or shake.9
The link between stress, exercise and vit C
Exercise itself causes increased oxidative stress,10 this is because free radicals are made when your body converts food into energy. However, this also happens when your muscles experience tiny micro tears due to the pressure placed on them by movement.
The benefits of exercise outweigh the harm caused by this free radical production, but it demonstrates how important it is to have the right nutrition in place to support your exercise regime with antioxidants. Physically unfit people, or those with insufficient antioxidant intake, are more at risk from free radical damage.11
Vitamins C along with vitamin E is thought to reduce exercise-induced oxidative stress.12
Cortisol is known as a ‘stress hormone’ which is released during exercise; however, levels can sometimes stay elevated afterwards and interfere with testosterone levels and muscle growth.13 Vitamin C has been shown to reduce cortisol levels after heavy physical exertion.14
Does vitamin C support immunity for athletes?
Vitamin C is often believed to ward off colds and flu. But unfortunately – athlete or not – taking this nutrient everyday won’t necessarily stop you getting them, though it may slightly shorten the time that you’re ill.15
This being said, many athletes utilise high-dose vitamin C supplementation to optimise athletic performance. However, it’s recognised that athletes should obtain antioxidants through a nutrient-rich diet instead of through supplement use.16 This is because long-term high-dosage supplementation with vitamin C is not recommended.16
The final say
While vitamin C isn’t generally advised for most people in supplement form, it may benefit those who engage in periods of arduous physical activity.
But remember taking large amounts (more than 1,000mg per day) of vitamin C is not advised. The NHS recommends adults aged 19 to 64 need only 40mg of vitamin C a day.17
So, if you’re exercising strenuously and regularly – whether at competitive levels or not – it’s a good idea to squeeze a little extra vitamin C through your diet. Look out for peppers, strawberries, oranges, kale and broccoli – you’ll find more ideas in: best vitamin C food & drink sources.
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.
1. Knapik JJ, Steelman RA, Hoedebecke SS, Austin KG, Farina EK, Lieberman HR. Prevalence of Dietary Supplement Use by Athletes: Systematic Review and Meta-Analysis. Sports Medicine. 2015 Oct 6;46(1):103–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697915/
2. The Blood Safety and Conservation Team. Taking Iron Supplements Information for patients [Internet]. 2015 Jun. Available from: https://www.ouh.nhs.uk/patient-guide/leaflets/files/11903Piron.pdf
3. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic Journal of Sports Medicine. 2018 Oct;6(10):232596711880454. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/
4. Sj P, A K, Y W, P E, O K, Jh L, et al. Vitamin C as an Antioxidant: Evaluation of Its Role in Disease Prevention [Internet]. Journal of the American College of Nutrition. 2003. Available from: https://pubmed.ncbi.nlm.nih.gov/12569111/
5. Free-Radical Damage - an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. [cited 2024 Jul 5]. Available from: https://www.sciencedirect.com/topics/medicine-and-dentistry/free-radical-damage#:~:text=Reactions%20of%20Free%20Radicals%20in%20the%20Body&text=It%20is%20widely%20believed%20that,body%20cells%20and%2For%20foods
6. Knapik JJ, Steelman RA, Hoedebecke SS, Austin KG, Farina EK, Lieberman HR. Prevalence of Dietary Supplement Use by Athletes: Systematic Review and Meta-Analysis. Sports Medicine. 2015 Oct 6;46(1):103–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425865/
7. Bryer SC, Goldfarb AH. Effect of High Dose Vitamin C Supplementation on Muscle Soreness, Damage, Function, and Oxidative Stress to Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism. 2006 Jun;16(3):270–80. Available from: https://pubmed.ncbi.nlm.nih.gov/16948483/
8. Torre MF, Martinez-Ferran M, Vallecillo N, Jiménez SL, Romero-Morales C, Pareja-Galeano H. Supplementation with Vitamins C and E and Exercise-Induced Delayed-Onset Muscle Soreness: A Systematic Review. Antioxidants. 2021 Feb 12;10(2):279. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918905/
9. Vitamin C - an overview | ScienceDirect Topics [Internet]. Sciencedirect.com. 2010. Available from: https://www.sciencedirect.com/topics/neuroscience/vitamin-c
10. Simioni C, Zauli G, Martelli AM, Vitale M, Sacchetti G, Gonelli A, et al. Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging. Oncotarget. 2018 Mar 14;9(24). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5908316/
11. Evans WJ. Vitamin E, vitamin C, and exercise. The American Journal of Clinical Nutrition [Internet]. 2000 Aug 1;72(2):647S652S. Available from: https://academic.oup.com/ajcn/article/72/2/647S/4729773
12. Taghiyar M, Darvishi L, Askari G, Feizi A, Hariri M, Mashhadi NS, et al. The Effect of Vitamin C and E Supplementation on Muscle Damage and Oxidative Stress in Female Athletes: A Clinical Trial. International Journal of Preventive Medicine [Internet]. 2013 Apr 1;4(Suppl 1):S16–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665020/
13. Peake JM. Vitamin C: effects of exercise and requirements with training. International Journal of Sport Nutrition and Exercise Metabolism [Internet]. 2003 Jun 1;13(2):125–51. Available from: https://pubmed.ncbi.nlm.nih.gov/12945825/
14. Peters EM, Anderson R, Nieman DC, Fickl H, Jogessar V. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. International Journal of Sports Medicine [Internet]. 2001 Oct 1;22(7):537–43. Available from: https://pubmed.ncbi.nlm.nih.gov/11590482/
15. Common colds: Does vitamin C keep you healthy? [Internet]. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG); 2017. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279544/
16. Rogers DR, Lawlor DJ, Moeller JL. Vitamin C Supplementation and Athletic Performance: A Review. Current Sports Medicine Reports [Internet]. 2023 Jul 1;22(7):255. Available from: https://pubmed.ncbi.nlm.nih.gov/37417662/
17. NHS. Vitamin C - Vitamins and minerals [Internet]. NHS. Crown Copyright; 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
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