How and when to take vitamin C?

Vitamin c, also known as Ascorbic acid, is one of the best known nutrients for its role in the Immune system. However, its influence goes much further, especially in the context of sport and the Physical activity. In this article we explore its role in the Sports supplementation, its benefits, how to take it and what science says about its performance effect.

What is vitamin C?

Vitamin C is a Hydrosoluble vitamin essential for the human being. It cannot be synthesized by the body, so it must be obtained through the diet either supplements. Acts as a powerful antioxidant, participate in the Collagen synthesis, the Iron absorption and the proper functioning of the Immune system.

Vitamin C benefits

• Reinforcement of the immune system.
• Reduction of oxidative damage.
• Improvement in tissue healing.
• Participation in the synthesis of neurotransmitters.
• Improvement in iron absorption.

Recommended vitamin C dose

The Recommended daily intake (IDR) for adults is 75 mg for women and 90 mg for men, although the requirements can increase in Athletes or in situations of Oxidative stress. Supplementary doses usually range from 200 mg and 1000 mg Diaries, although more is not always better.

Natural sources of vitamin C

• Citrus fruits (orange, lemon, grapefruit)
• Kiwi
• Strawberries
• Red pepper
• Broccoli
• Papaya
• Guava

Consume a rich diet in fruits and vegetables guarantees a good contribution of this vitamin, since the bioavailability of fresh foods is optimal.

Vitamin C for athletes

During intense exercise, they are generated free radicals They can damage muscle tissues and affect performance. Vitamin C can help counter These effects thanks to its antioxidant capacity. In addition, it can contribute to a faster recovery and Infection prevention post-training.

During physical exercise, especially in intense or prolonged sessions, increases the production of reactive oxygen species (Ero), commonly known as free radicals. These unstable molecules can damage cellular structures such as Membranes, Proteins and DNA. This process is known as Oxidative stress, and has been linked to the muscle fatigue, the deterioration of performance and an increase in recovery time.

This is where the Vitamin c, one of the more powerful antioxidants available in the diet. Its ability to donate electrons It allows you to neutralize free radicals and limit oxidative damage to the tissues. In athletes, this action can translate into several relevant benefits:

1. Protection against muscle damage

Studies have shown that vitamin C supplementation can Reduce Muscle Damage Biomarkers, like the Creatine kinase (CK) and the Lactate dehydrogenase (LDH), especially after training eccentric or of High intensity. This suggests that it helps Preserve the integrity of muscle tissue in the face of wear -induced wear.

2. Improvement in post-exercise recovery

By minimizing the inflammation and the oxidative damage, vitamin C can accelerate the processes of Cell repair After training. In addition, their participation in the Collagen synthesis favors the regeneration of tendons, Ligaments and muscles. Some studies report a lower perception of Muscle pain of late appearance (Doms) when vitamin C is supplemented, although the results are variable.

3. Support to the immune system in intense training phases

High load periods, such as Specific accumulation periods either Competition weeks, they can temporarily depress the Immune system, which increases the risk of respiratory infections. Vitamin C strengthens the function of Immune cells, as neutrophils and Lymphocytes, helping to prevent infections that could interfere with the training or competition plan.

4. Modulation of performance in stress situations

Although it does not act as a Direct performance enhancer, under conditions of Environmental stress either high metabolic (altitude, heat, accumulated fatigue), vitamin C can improve the Redox state of the organism and facilitate the Physiological adaptation.

Vitamin C, muscle recovery and fatigue: a key synergy in training

Physical exercise, especially when it is intense either prolonged, entails a series of complex physiological processes that challenge the internal balance of the organism. Among them, the most prominent is the increase in Oxidative stress, generated by high production of free radicals. Here, vitamin C plays a strategic role for its Antioxidant properties, its influence on the Muscle recovery and its indirect impact on the fatigue.

Antioxidant properties and cell defense

During the Intense muscle contraction, the increase in mitochondrial oxygen consumption generates free radicals. Although these fulfill Adaptive signaling, an excess can damage Lipids, Proteins and cellular structures, including muscle fibers. Vitamin C, like Hydrosoluble antioxidant, acts neutralizing these unstable molecules, helping to protect the muscle cell membranes of the lipid peroxidation, reducing the acute inflammation induced by exercise and decreasing the Post-Exercise muscle pain, such as muscle pain of late appearance (Doms).

In addition, when preserving the Cellular integrity, vitamin C can shorten the recovery times and improve tolerance to Intense training.

Muscle recovery: beyond the structural

Vitamin C also participates in Repairing processes. It is essential for Collagen synthesis, key protein in the Muscle tissue structure, tendons and Ligaments. This structural function is especially important in phases of:

• Muscle microlesions, that occur after training endurance either force.
• Progressive adaptation periods, where tissue regeneration must accompany the overload of training.
  

Several studies have indicated that an adequate vitamin C intake (especially in combination with Vitamin E o polyphenols) can reduce Muscle damage markers (like the Creatine kinase) and accelerate functional recovery. However, it should be stressed that a Excess antioxidants could interfere with the signals of mitochondrial adaptation to exercise, particularly in disciplines of endurance, where a certain degree of oxidative stress is necessary to stimulate physiological improvements.

Vitamin C and fatigue: prevention, not stimulation

Although vitamin C does not act as a direct stimulant of the nervous system, its influence on the perceived fatigue is related to:

• The Oxidative stress reduction that, at high levels, compromises the Cell energy efficiency.
• The correction of Mild nutritional deficiencies, which can cause Chronic tiredness in poorly fed athletes.
• The modulation of Cortisol, stress hormone that rises with the Excessive training and that can generate a feeling of exhaustion.

Therefore, the role of vitamin C against fatigue is mainly preventive and of Metabolic support, helping to maintain a general sensation of energy and well -being during demanding training cycles.

Vitamin C, properly integrated into the diet or supplementation of an athlete, it can be a valuable ally To protect the muscles, favor post-exercise recovery and prevent excessive physical wear. However, like every nutrient with Ergonutritional potential, its use must be strategic and moderate: Too much can be as harmful as very little.

Vitamin C supplementation and its relationship with training

The Vitamin C supplementation It is a frequent nutritional tool between Athletes, especially those who undergo intense or prolonged training. It is available in various forms: tablets, capsules, powders or effervescent formulas. Its main objective is to complement the diet In cases where Requirements increase, either by high oxidative stress, intense physical demands or dietary limitations.

While one balanced diet rich in fruit and vegetables It is usually enough to cover basic needs, in sports contexts it can be useful to resort to supplements. However, it is important to choose products Certificates by his quality and avoid megadosis superior to those 2000 mg daily, since they can cause adverse effects as gastrointestinal discomfort, and in the long term even interfere with the Physiological adaptations induced by him training.

The best time to obtain the benefits of supplementation with vitamin C would be:

• With iron, fasting or before breakfast.
• With a meal rich in flavonoids (which enhance the antioxidant effect).
• Avoid your intake with calcium, which can interfere with the absorption of both.

When to take vitamin C: before or after exercise?

He intake moment You can make a difference. Take vitamin C after exercise seems more beneficial, since it helps counter The increase of free radicals generated during the Physical activity, reducing the cell damage and facilitating the recovery.

However, in certain situations - as Altitude training, extreme environmental conditions either particularly demanding sessions- A dose Before exercise I could offer one Preventive protection against the oxidative fatigue and the early muscle deterioration.

It is recommended Avoid unnecessary megadosis, to favor the absorption, since take 1000 mg or more in a single shot does not significantly improve the Antioxidant efficacy either Immune. In athletes, it can generate renal overload without additional benefit, and even interfere with the Adaptation to training.

Fraction the dose, dividing the intake into 2–3 daily shots of 100–200 mg can favor or increase the Total net absorption and maintains More constant plasma levels. It also allows optimizing its function in the Iron absorption, immune protection and antioxidant.

Absorption of vitamin C

The body effectively absorbs vitamin C to a certain threshold. Doses greater than 200 mg They usually have one decreased absorption, and excess is eliminated by urine. Therefore, it is preferable to divide the dose into You take smaller.

Intestinal absorption is very efficient at low doses: ~ 70–90% absorption With dose of 30 to 180 mg. As the dose increases, efficiency decreases, being less of the 50% for dose> 1000 mg. With dose> 2000 mg, absorption can fall to <30%.

From 200 mg, the intestine begins to saturate, and excess is excreted by urine thanks to the aqueous solubility of vitamin C and its rapid renal elimination (glomerular filtration and active tubular secretion). Being one Hydrosoluble vitaminIt is not stored in large quantities and the body itself regulates its levels through the Renal reabsorption, but when the plasma is saturated, it is eliminated with some ease. Some stable serum levels They require frequent and moderate intakes, instead of acute megadosis occasional (to compensate for possible deficiencies).

Take it on an empty stomach or with food?

Although the Vitamin c It is hydrosoluble and is effectively absorbed even on an empty stomach, there is no solid evidence that indicates that its intake in that state increases its effectiveness. As a precaution and to avoid possible gastric discomfort, especially in sensitive individuals, it may be more advisable to take it together with meals, without affecting its bioavailability significantly.

However, vitamin C has a key role in the Iron absorption, which is susceptible to Absorption inhibitors (as Fitatos, calcium or tea/coffee tannins). Vitamin C reduces ferric iron (Fe³⁺) a ferrous (Fe²⁺), which is the absorbable form in the small intestine. It also forms a soluble complex with iron, which facilitates its absorption. Athletes, especially resistance (runners, cyclists, swimmers), may be at risk of iron deficiency For several reasons:

• Intravascular hemolysis (destruction of red blood cells by impact, eg in corridors).
• Sweat losses or gastrointestinal bleeding.
• Insufficient intake in restrictive or vegetarian diets.
• Increased demand for intense training.

In these cases, the iron It is essential to maintain the Hemoglobin production, optimize the oxygen transport and keep the aerobic performance. The Combined supplementation (iron + vitamin c) It may be necessary when there is evidence of:

• Ferritin <30 ng/ml (indicative of low reserves).
• Low serum iron or decreased transferrin saturation.
• Confirmed ferropenic anemia (low HB with low iron).
• Symptoms such as persistent fatigue, performance decrease.

Strategic use in the context of training

He Use of vitamin C In sport it must be intelligent and adjusted to real needs of the athlete. In phases of High training load, competition either recovery, its contribution can be key to protecting muscle tissue, reinforcing the immune system and reducing recovery time. However, its prolonged and high dose use has been related to a possible Inhibition of mitochondrial adaptations and of certain signals of necessary stress To improve the endurance and the force. Therefore, use is recommended punctual, cyclic and supervised, avoiding its consumption routine and excessive in well -nourished athletes.

Best time to take vitamin C

The best moment can vary according to the objective:

• For general immunity: in the morning, with breakfast.
• For recovery: after training.
• For infections prevention: before or after trips, competitions or intense or winter training, where the training and weather load is joined with virus infection.

High doses of vitamin C: When does it become a problem?

The scientific evidence It indicates that although vitamin C is essential, its supplementation in High doses (> 1000 mg/day) It can have counterproductive effects on athletes, especially in sports endurance. This may be due to interference with Adaptations to training:

• Exercise stimulates a Physiological oxidative response (ROS increase) that activates beneficial cell routes (Mitochondrial biogenesis, angiogenesis, insulin sensitivity).
• High doses of antioxidants such as vitamin C (and e) can attenuate these signals and reduce improvements in the Aerobic capacity, vo₂max, mitochondrial efficiency and insulin sensitivity.

Prolonged and continued exposure to doses greater than 1000 mg/day without periodization Of the nutritional needs associated with both habits and training planning, trips or competitions, it can also generate gastrointestinal problems (nausea, diarrhea, cramps), oxaluria and risk of kidney calculations (vitamin C becomes oxalate), possible interference with Adaptations to training, blocking signals beneficial oxidatives, deregulation of iron metabolism.

Vitamin C to improve sports performance

Although it is not a direct ergogenic, vitamin C can contribute to Improve performance indirectly to Improve recovery, reduce muscle damage and keep the Strong immune system. Its effect is more notable in contexts of high physical stress either Nutritional lacks.

Vitamin C can be a Strategic support for athletes, especially in phases of High load, recovery or when it exists Risk of nutritional deficit. Its use must be individualized, cyclical and well dosed to avoid adverse effects and optimize its benefits.