Vitamin C can support exercise performance by boosting antioxidant protection, immune support and collagen production. However, taking high-dose vitamin C supplements long term may impede your workout. Read on to find out more.
How vitamin C can support exercise performance
Antioxidant protection
During exercise, our muscles produce increased amounts of reactive oxygen species (ROS). Excess ROS can promote damage to proteins, lipids, and DNA, and potentially impair physical performance, recovery, and immune function.
As an antioxidant, vitamin C may act to neutralise some of the damaging effects of exercise-induced ROS. It has also been shown to protect plasma lipids (fats in the blood) against oxidative damage whilst strengthening the antioxidant network in cells by helping to maintain vitamin E levels.
Immune support
Vitamin C may enhance immune function and through enhancement of immune cell function. Vitamin C supplementation may be able to prevent and treat respiratory and systemic infections.
Vitamin C sports research found that regular vitamin C supplementation (250-1000 mg per day) reduced the risk of the common cold by over 50% in athletes such as marathon runners and skiers who are exposed to short periods of extreme physical stress.
It may therefore have benefits for athletes undertaking intense exercise which can make infection more likely.
Collagen production
Vitamin C helps boost the production of collagen, a protein produced within the body that supports healthy joints, tendons, ligaments, connective tissues and skin.
Collagen contributes to injury prevention and recovery, as well as helping to heal wounds.
Other health benefits of vitamin C
Vitamin C offers several additional health benefits, which can play a big role in supporting your sport and exercise performance and maintaining an active lifestyle:
- Prevents tiredness and fatigue
- Supports cardiovascular health, nervous system and psychological function.
- Acts as an antioxidant to ward off chronic illness
- Aids iron absorption
Can taking too much vitamin C impede exercise performance?
Whilst vitamin C supplements may support immune health during short periods of intense exercise, taking them for longer periods may actually impede exercise performance.
There is compelling vitamin C sports research to suggest that chronic ingestion of single high dose vitamin C supplement every day for 8 weeks can negatively impact training adaptations.
Furthermore, taking too much vitamin C can also result in:
- Stomach pain/upset stomach
- Diarrhea
- Wind
Taking large amounts (more than 1,000mg per day) may also result in some of it not being absorbed; vitamin C is a water-soluble vitamin and any excess is excreted in the urine.
Who should take vitamin C supplements for sport and exercise?
Vitamin C is an “essential nutrient”, which means that your body doesn’t produce it on its own. You must get it through your diet by eating vitamin C-rich foods or through taking vitamin C supplements.
High dose vitamin C supplements are recommended for athletes for a short period during illness.
Additionally, vitamin C supplements are particularly useful for individuals who have difficulty obtaining sufficient vitamin C through their diet. This includes people who have:
- Limited access to fresh fruit and vegetables
- Dietary restrictions, such as vegans or those on a low-fruit diet
- Health conditions that result in difficulty absorbing vitamin C, such as celiac disease or Crohn's disease.
Vitamin C and diet
Vitamin C sports research supports a food-first approach to achieving Vitamin C intake and may even improve performance.
This means including vitamin C-rich foods in your diet, such as:
- Citrus fruits and their juices
- Peppers
- Kiwis
- Strawberries
- Blackcurrants
- Broccoli
- Brussels sprouts
- Potatoes
Giving your immunity a boost with Altruvita Vitamin C 1000mg
Altruvita’s Vitamin C 1000mg supplement is an essential part of your toolkit in keeping healthy and workout-ready all year round.
Part of our immunity range*, it is formulated by our expert medical & nutrition advisory team and contains a high strength, pure form of vitamin C sourced from L-Ascorbic Acid.
Vitamin C 1000mg will give a boost to your nervous system and psychological function, whilst helping reduce tiredness and fatigue through involvement in energy yielding metabolism.
Explore Altruvita’s range of vitamin supplements
Altruvita has developed a range of vitamin supplements to support your health and wellbeing 365-days a year.
Our supplements are formulated by our expert medical & nutrition advisory team and feature vitamins and botanicals to:
- Provide immune support
- Strengthen your natural defences
- Promote a healthy gut
- Support your energy and vitality
- Prevent problems occurring during exercise and aid recovery
Browse our vitamin collection:
Not sure which vitamin supplement is for you? Take our quiz where our expert nutritionists will share their recommendations with you in 30 seconds.
Frequently asked questions about vitamin C and exercise performance
Is vitamin C good for working out?
Vitamin C offers a number of health benefits that can big role in supporting your sport and exercise performance, such as antioxidant protection, immune support and collagen production.
Studies have found that high-dose vitamin C supplements can support immune health during short periods of intense exercise, however taking them for longer periods may impede exercise performance.
*GB Approved Nutrition and health claims register