{"id":224937,"date":"2025-03-04T18:49:36","date_gmt":"2025-03-04T17:49:36","guid":{"rendered":"https:\/\/crownsportnutrition.com\/vitamina-c-en-deportistas-cual-es-su-utilidad\/"},"modified":"2025-08-29T11:44:42","modified_gmt":"2025-08-29T09:44:42","slug":"vitamina-c-en-deportistas-cual-es-su-utilidad","status":"publish","type":"post","link":"https:\/\/crownsportnutrition.com\/en\/vitamina-c-en-deportistas-cual-es-su-utilidad\/","title":{"rendered":"VITAMIN C IN ATHLETES: WHAT IS ITS USE?"},"content":{"rendered":"\n

Vitamin C is a water-soluble vitamin<\/strong> found in plant-based sources such as citrus fruits, peppers, parsley, strawberries, kiwi, and other fruits and vegetables<\/strong>. Its main function in the body is to act as an antioxidant<\/strong>, neutralizing oxidative stress caused by various factors. Additionally, it helps regulate immune function, supporting the body’s defenses.<\/p>\n\n\n\n

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What Are the Benefits for Athletes?<\/strong><\/h2>\n\n\n\n

Athletes often focus primarily on energy and macronutrient intake<\/strong>, overlooking the importance of micronutrients. However, certain micronutrients play a crucial role in overall health and athletic performance<\/strong>.<\/p>\n\n\n\n

High-intensity exercise generates an inflammatory and oxidative stress response<\/strong> in the body. Research has shown that vitamin C supplementation<\/strong> can help reduce pro-inflammatory markers<\/strong> (e.g., interleukin-6) and stress hormones<\/strong> (e.g., cortisol) after intense exercise [1].<\/p>\n\n\n\n

Following high-intensity training sessions, athletes may experience a temporary suppression of the immune system<\/strong>, increasing the risk of upper respiratory tract infections. This immunosuppressive effect is a result of the physiological stress placed on the body during intense exercise [1]. Studies suggest that vitamin C supplementation<\/strong> may help prevent these types of infections in athletes [1].<\/p>\n\n\n\n

Additionally, using vitamin C during demanding training or competition periods<\/strong> may help delay the onset of symptoms related to weakened immune defenses<\/strong> [1]. It has also been shown to reduce oxidative stress markers<\/strong>, which can damage cells and impair recovery [2].<\/p>\n\n\n\n

Beyond its immune and antioxidant functions, vitamin C plays a vital role in collagen synthesis<\/strong>. Collagen is a fundamental protein for skin, hair, and connective tissues<\/strong>, including tendons and ligaments. Combining vitamin C with collagen supplementation<\/strong> may enhance collagen production and slightly reduce joint pain [3].<\/p>\n\n\n\n

Finally, vitamin C has essential functions in regulating overall health<\/strong>. Chronic deficiencies can compromise immune health and athletic performance<\/strong>. Additionally, vitamin C plays a role in iron absorption<\/strong>, particularly non-heme iron<\/strong> found in plant-based foods such as lentils. Low iron levels are directly associated with reduced aerobic performance<\/strong> [4]. This makes vitamin C supplementation particularly relevant for athletes experiencing anemia or iron deficiency<\/strong>, especially women, who are at a higher risk due to menstrual blood loss.<\/p>\n\n\n\n

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When Should Athletes Consider Supplementation?<\/strong><\/h2>\n\n\n\n

As previously mentioned, vitamin C can help prevent infections<\/strong> caused by intense exercise. Analyzing whether an athlete has experienced frequent infections<\/strong> in the past can be useful in determining the need for supplementation.<\/p>\n\n\n\n

There are specific situations where vitamin C supplementation<\/strong> may be beneficial:<\/p>\n\n\n\n