Vitamin C (ascorbic acid) B
Corrects the deficiency but gives no gain in endurance; high doses interfere with adaptation
Citable fact
«Vitamin C (ascorbic acid)» — evidence level B. Dosage: The adult requirement is 100–200 mg per day and is usually covered by the diet. In supplements, 200–1000 mg per day is discussed; the upper safe level for adults is 2000 mg per day, and above that — diarrhea and a risk of oxalate stones. Megadoses of 1–3 g give no sports advantages. Source: PMID 37417662, permanent link to the source in the list below.
How it works
A cofactor for the hydroxylation of proline and lysine in collagen synthesis, an antioxidant in the aqueous phase. It participates in the synthesis of carnitine and catecholamines and improves the absorption of non-heme iron.
Dosage and intake
The adult requirement is 100–200 mg per day and is usually covered by the diet. In supplements, 200–1000 mg per day is discussed; the upper safe level for adults is 2000 mg per day, and above that — diarrhea and a risk of oxalate stones. Megadoses of 1–3 g give no sports advantages.
With food or immediately after a meal; when correcting iron deficiency — together with an iron-containing product. For collagen synthesis, 500 mg together with 15 g of gelatin an hour before exercise is discussed, but there is little data.
Forms
Ascorbic acid and sodium or calcium ascorbate have been studied; buffered and “liposomal” forms have shown no proven advantages.
What is confirmed
- Corrects deficiency: fatigue, bleeding gums, delayed healing
- Improves the absorption of non-heme iron when taken together
- Needed for collagen synthesis, including tendons and ligaments
Adverse effects and limitations
- Above 2000 mg per day — diarrhea, bloating, increased risk of oxalate stones
- In people with iron overload it increases iron absorption
- Large doses of antioxidants may blunt beneficial adaptations to training
Interactions
- Increases the absorption of non-heme iron — undesirable in hemochromatosis
- High doses distort some laboratory results (glucose, occult blood)
- With anticoagulants and chemotherapy — only in agreement with a doctor
Who must not use it
- Under 18 years: The requirement is covered by the diet; supplements above 1 g per day are not recommended without a doctor's prescription.
- Pregnancy and lactation: Up to 2000 mg per day is considered safe; higher doses — only as prescribed by a doctor.
- hemochromatosis and iron overload
- history of oxalate nephrolithiasis
- glucose-6-phosphate dehydrogenase deficiency at high doses
Sources
- Vitamin C Supplementation and Athletic Performance: A Review · Rogers DR, Lawlor DJ, Moeller JL · Current sports medicine reports, 2023 · PMID 37417662
- Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation · Higgins MR, Izadi A, Kaviani M · International journal of environmental research and public health, 2020 · PMID 33203106
- Micronutrients and athletic performance: A review · Beck KL, von Hurst PR, O'Brien WJ · Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2021 · PMID 34662692
See also
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