Vitamin C for Athletes: What Is It Useful For?

Vitamin C is a water-soluble vitamin found in plant sources such as citrus fruits, peppers, parsley, strawberries, kiwi and other fruits and vegetables. Its main function in the body is to act as an antioxidant, neutralizing oxidative stress generated by various factors. It can also modulate immunity, helping strengthen the immune system.

What Is Vitamin C Useful for in Athletes?

Athletes commonly focus on consuming energy and macronutrients, leaving micronutrient intake in the background. However, certain micronutrients perform essential functions that may influence health and athletic performance.

Physical exercise, especially when performed at high intensity, creates a stress and inflammatory stimulus in the body. Research has shown that supplementation with vitamin C may reduce levels of pro-inflammatory markers (e.g., interleukin-6) and stress hormones (e.g., cortisol) after exercise [1].

After intense training sessions, the body goes through a period of greater vulnerability to infections, particularly in the upper respiratory tract. This decrease in defenses is due to the altered immune response caused by physical exertion [1]. In this context, supplementation with vitamin C may help reduce the incidence of respiratory infections in athletes [1].

Furthermore, using vitamin C during very demanding training or competition phases could delay the onset of symptoms related to immunosuppression [1]. Supplementation in athletes has also been observed to help reduce oxidative-stress markers, which can damage the body's cells [2].

This vitamin also participates in collagen synthesis, a key protein for the health of the skin, hair and connective tissues. Combining vitamin C with collagen may increase production of this protein and slightly reduce joint pain [3].

Finally, vitamin C plays a fundamental role in regulating overall health. Chronic deficiencies can compromise athletes' immune systems and affect their performance. Its role in iron absorptionis also important, especially for non-heme iron found in plant sources such as lentils. Low iron levels are directly associated with poorer aerobic performance [4]. This makes supplementation particularly relevant in cases of anemia or iron deficiency, especially in women because of losses associated with the menstrual cycle.

When Is Supplementation Worth Considering?

As noted above, vitamin C can prevent infections arising from intense exercise. It is advisable to assess whether recurrent infections have occurred in the past when evaluating the need for supplementation.

Its use may be beneficial in certain situations:

• Increased training load: Whether through longer duration, greater intensity or more weekly sessions.
• High-stress phases: In either professional or personal life, where stressors can weaken the immune system.
• Frequent competitions: Such as a month with events every weekend, which can affect recovery.
• Insufficient recovery: Limited rest between training sessions or competitions.
• Highly demanding events: Such as tournaments or championships where physical and mental effort is at its peak.

Supplementation may also be considered in the following cases:

• Anemia or iron deficiency: To improve iron absorption and prevent fatigue.
• Restrictive diets: During weight-loss plans or diets low in fruit and vegetables, where there is a risk of micronutrient deficiency.

Conclusion

In conclusion, vitamin C is an essential micronutrient for athlete health and performance, and deficiency should be avoided. Supplementation can be a useful strategy in specific situations to prevent infections, improve recovery and maintain athletic performance.

Lucas Jurado Fasoli – PhD in Biomedicine (UGR). Dietitian-Nutritionist. Researcher at the Joint University Institute for Sport and Health and Assistant Professor in the Department of Physiology, University of Granada.

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AUTHOR
Lucas Jurado Fasoli – PhD in Biomedicine (UGR). Dietitian-Nutritionist. Researcher at the Joint University Institute for Sport and Health and Assistant Professor in the Department of Physiology, University of Granada.

References

[1] Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: Dietary supplements and the high-performance athlete. Br J Sports Med 2018;52:439–55. DOI.

[2] Beck KL, von Hurst PR, O’Brien WJ, Badenhorst CE. Micronutrients and athletic performance: A review. Food and Chemical Toxicology 2021;158. DOI.

[3] Shaw G, Lee-Barthel A, Ross MLR, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 2017;105:136–43. DOI.

[4] Lee EC, Fragala MS, Kavouras SA, Queen RM, Pryor JL, Casa DJ. Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. J Strength Cond Res 2017;31:2920–37.

References

[1]        Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: Dietary supplements and the high-performance athlete. Br J Sports Med 2018;52:439–55. https://doi.org/10.1136/bjsports-2018-099027.

[2]       Beck KL, von Hurst PR, O’Brien WJ, Badenhorst CE. Micronutrients and athletic performance: A review. Food and Chemical Toxicology 2021;158. https://doi.org/10.1016/j.fct.2021.112618.

[3]       Shaw G, Lee-Barthel A, Ross MLR, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition 2017;105:136–43. https://doi.org/10.3945/ajcn.116.138594.

[4]       Lee EC, Fragala MS, Kavouras SA, Queen RM, Pryor JL, Casa DJ. Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. J Strength Cond Res 2017;31:2920–37.