Vitamin C and Athletic Performance: Boosting Recovery and Endurance

Vitamin C, also known as ascorbic acid, is a vital nutrient that plays a significant role in many bodily functions. While it is widely recognized for its immune-boosting properties, its potential benefits for athletes are gaining increasing attention. This blog post will explore how Vitamin C can enhance athletic performance, support recovery, and provide additional health benefits.

Health Benefits of Vitamin C for Athletes 

1. Fighting Oxidative Stress

During intense physical activity, the body produces reactive oxygen species (ROS), which can lead to oxidative stress, muscle damage, and fatigue. Vitamin C plays a crucial role in protecting cells from oxidative stress.¹ Scientific evidence suggests that adequate intake of Vitamin C may support recovery following intense exercise by mitigating oxidative stress.² This effect could help athletes maintain their performance levels. 

2. Supporting Immune Function

Regular, intense exercise can temporarily weaken the immune system, making athletes more susceptible to illness. Vitamin C supports the normal function of the immune system during and after intense physical activity.³ Adequate intake of this vitamin may aid recovery following workouts and contribute to reducing the risk of illness, allowing athletes to maintain their training schedules without interruptions.

3. Aiding Collagen Synthesis

Vitamin C contributes to normal collagen formation, which is essential for the normal function of bones, cartilage, tendons, ligaments, and other connective tissues.^{4 5} This makes Vitamin C particularly important for athletes, as it may support the maintenance of joint health and aid recovery from injuries.

4. Iron Absorption

Vitamin C increases iron absorption ⁶, which is essential for athletes to maintain optimal haemoglobin levels and prevent anemia. Iron plays a crucial role in oxygen transport within the blood, directly influencing endurance and overall athletic performance. This is especially important for endurance athletes, who may be at higher risk of iron deficiency. 

5. Muscle Contraction and Recovery

Vitamin C contributes to normal energy-yielding metabolism by supporting the production of carnitine, which helps transport fatty acids to the mitochondria for energy production. This is particularly beneficial during prolonged exercise sessions, where fatty acids are a key energy source.

What causes low endurance among athletes? 

Low endurance in athletes can come from several factors that make it hard to keep going during exercise. Important reasons include having a low VO2 max, which measures how well the body uses oxygen, and a low lactate threshold, which makes it easier to feel tired. Not eating enough carbs or iron can lead to fatigue, and dehydration can make things worse. Recovery is also important; not resting enough can lead to tiredness. Mental readiness, stress, and environmental conditions like temperature and altitude can affect performance too. Lastly, genetics can play a role in how well an athlete performs.

What is Collagen?

Collagen is the most common protein in the body, giving strength and flexibility to muscles, tendons, ligaments, and skin. It helps keep connective tissues strong and healthy, which is important for movement and strength, especially for athletes. Collagen for joints helps keep them flexible, supports cartilage, and improves overall joint health.

Is Vitamin C Collagen?

Vitamin C is not collagen. It contributes to normal collagen formation, which is essential for the proper functioning of blood vessels and skin. It also helps protect cells from oxidative stress, a factor associated with skin aging and overall health.

Collagen For Footballers

Soccer, or football as it's known in Europe, is the continent's most beloved sport, with leagues like the Premier League, La Liga, and Serie A attracting global attention. Footballers face intense physical demands, making joint health and injury prevention crucial for optimal performance. Collagen supplementation is being explored by athletes for its potential role in maintaining connective tissues, supporting recovery, and possibly reducing injury risks. Hydrolyzed collagen, especially when combined with vitamin C, which contributes to normal collagen formation for the normal function of cartilage and bones, may help maintain joint health, strength, and performance on the pitch.

How much vitamin C for an athlete?

It’s important to note that during the autumn and winter months, the body may benefit from additional vitamin C. While specific needs can vary, some athletes consider taking between 1 to 2 grams of vitamin C each day as part of their overall nutrition strategy.⁷

How does one get Vitamin C?

Vitamin C is a key nutrient that our body needs but can't make on its own. We have to get it from the food we eat or from supplements. Great food sources of vitamin C include fruits like oranges, grapefruits, and kiwi, as well as vegetables like bell peppers, broccoli, and tomatoes. Taking 1000 mg of vitamin C each day is usually safe, as research shows that most healthy people don’t experience any major side effects from this amount.⁷

Vitamin C Before And After Training

It is not recommended to take Vitamin C either before or immediately after training because it can reduce inflammation but also limit muscle growth. To get the most out of strength training, it's important not to eat too much Vitamin C in meals before and after your workouts.⁸ While having Vitamin C around your training time can help with inflammation and recovery, it may interfere with building muscle effectively.

Other Health Benefits of Vitamin C

1. Skin Health

It contributes to normal collagen formation for the normal function of skin.⁹ It can help protect the skin from damage caused by UV rays and pollution, promotes healing, and may reduce the appearance of wrinkles. For athletes who spend a lot of time outdoors, maintaining healthy skin is essential.

2. Mood Regulation

Emerging evidence suggests that Vitamin C may be involved in mood regulation and could help reduce feelings of fatigue.¹⁰ Vitamin C contributes to the reduction of tiredness, making it an important nutrient for athletes. Maintaining good mental health is crucial for athletes, as it can significantly affect their motivation and overall performance.

3. Psychological Function

It contributes to normal psychological function which is important for mental health. It plays a role in how our brain sends signals that affect our mood and thinking. Getting enough vitamin C may help lower feelings of anxiety and depression by keeping the chemicals in our brain balanced.¹¹

Scientific Evidence

1. Some studies suggest that taking 1500 mg of vitamin C daily may help reduce stress hormone levels in athletes, which could improve performance and support the immune system after exercise.¹²
2. Some studies suggest that taking vitamin C supplements may help reduce muscle damage and the breakdown of fats during intense exercise for athletes, but it doesn't improve overall performance or boost the body's natural antioxidant defenses.¹³

Looking for a Natural Way to Boost Endurance and Speed Up Recovery?

Athletes often face tiredness and fatigue due to intense training, energy depletion, and muscle strain. Lack of rest and poor nutrition can worsen fatigue, affecting performance. Proper hydration, balanced nutrition, and rest are key to overcoming fatigue and maintaining endurance. Supplements that support energy and recovery may also help.

Try our natural vegan supplement to boost your endurance and recovery. If you're looking to improve your performance, adding Vital C to your daily routine could help. Vitamin C supports your immune system and helps reduce tiredness and muscle soreness after exercise. It also boosts collagen production, which keeps your joints and tissues strong—important for anyone who stays active. Adding this product is an easy way to help your body recover better and maintain high endurance levels.

Conclusion

Incorporating Vitamin C into an athlete's diet boosts performance and recovery by reducing oxidative stress from intense exercise and protecting muscles from damage. It supports immune function, lowering illness risks that can disrupt training, and is essential for collagen synthesis, joint health, and injury recovery. Vitamin C also enhances iron absorption, which is crucial for endurance, and can improve mood and focus for better motivation. Athletes should aim for sufficient Vitamin C intake through a balanced diet rich in fruits and vegetables like citrus fruits, strawberries, bell peppers, and broccoli. During intense training or seasonal changes, consider supplementation to maximize these benefits.

References

1.EFSA Health Claims. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Oct 7]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6511

2.Meng Q, Su CH. The Impact of Physical Exercise on Oxidative and Nitrosative Stress: Balancing the Benefits and Risks. Antioxidants [Internet]. 2024 May 7 [cited 2024 Oct 7];13(5):573–3. Available from: https://www.mdpi.com/2076-3921/13/5/573#:~:text=The%20effectiveness%20of%20antioxidant%20supplementation,on%20performance%20and%20muscle%20soreness

3.EFSA Health Claims. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Oct 7]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6500

4.EFSA Health Claims. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Oct 7]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6502

5.EFSA Health Claims. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Oct 7]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6503

6.EFSA Health Claims. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Oct 7]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6514

7.NIH. Office of Dietary Supplements - Vitamin C [Internet]. Nih.gov. 2021 [cited 2024 Oct 8]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

8.Torre MF, María Martinez-Ferran, Vallecillo N, Jiménez SL, Romero-Morales C, Helios Pareja-Galeano. Supplementation with Vitamins C and E and Exercise-Induced Delayed-Onset Muscle Soreness: A Systematic Review. Antioxidants [Internet]. 2021 Feb 12 [cited 2024 Oct 8];10(2):279–9. Available from: https://www.mdpi.com/2076-3921/10/2/279

9.EFSA Health Claims. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Oct 8]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6505

10.Pullar J, Carr A, Bozonet S, Vissers M. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants [Internet]. 2018 Jul 16 [cited 2024 Oct 8];7(7):91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071228/

11.Plevin D, Galletly C. The neuropsychiatric effects of vitamin C deficiency: a systematic review. BMC Psychiatry [Internet]. 2020 Jun 18 [cited 2024 Oct 8];20(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7302360/

12.NIH. Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance [Internet]. Nih.gov. 2016 [cited 2024 Oct 8]. Available from: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/

13.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 [cited 2024 Oct 8];4(Suppl 1):S16-23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665020/