Vitamin C is a vital nutrient. It plays a role in tissue regeneration and as an antioxidant. Many athletes swear by its abilities in post training recovery. However, it is not necessary to supplement with as it is so easy to get it from food. I will always recommend someone eats an orange or mango over chewing a synthetic vitamin c wafer. Even the vitamin C powder packets you can add to water to make a fizzy drink are unnecessary. Your body can’t process these large amounts of the vitamin, and the extra is excreted. Here is what I would like athletes to understand:
1. Vitamin C helps your body to absorb iron. For those of you who may struggle with iron deficiency anemia (very common among female athletes), let’s make sure to incorporate foods rich in vitamin C in your diet.
2. The recommended dietary reference intake of vitamin C for adults is 65 to 90 mg a day, and the upper limit is 2,000 mg a day.
3. Prolonged exercise does induce oxidative stress. However, your body is equipped to handle that. So there is no need for excess antioxidant or vitamin C supplementation.
4. Extreme endurance athletes are the only ones who would need to consider supplementation. Usually their diet is sufficient if they are preparing for such physical activity.
5. Most people already get enough vitamin C in a day! It is one of the easiest vitamins to eat sufficient quantities of daily.
Yavari, A., Javadi, M., Mirmiran, P., & Bahadoran, Z. (2015). Exercise-Induced Oxidative Stress and Dietary Antioxidants. Asian Journal of Sports Medicine, 6(1), e24898. http://doi.org/10.5812/asjsm.24898