Vitamin C

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By Dr. John M Berardi, Ph.D.

Vitamin C

What is it?

Vitamin C is a water-soluble vitamin (dissolves in water) and is therefore associated with both intracellular fluids (cytoplasm) and extracellular fluids (blood). Since vitamin C is water soluble, it is difficult to achieve toxic concentrations of this vitamin.

What does it do?

Vitamin C supplementation does not produce a dramatic effect (unless you are starting with a rare vitamin C deficiency) however, it does act as an effective antioxidant, both in quenching free radicals and reactive oxygen species as well as regenerating vitamin E in the intracellular fluid. In acute exercise, free radical production is likely and potential DNA damage is a result. Vitamin C removes most free radicals and reactive oxygen species.

In addition to its antioxidant effects, vitamin C can reduce muscle soreness, improve recovery from muscle damage, and normalize stress hormone concentrations.

Where does it come from?

Vitamin C is found in many fruits (especially citrus fruits) and vegetables (especially the green leafy ones). It can also be found in tablet form.

How do I use it?

Any active person would benefit from 250mg of vitamin C taken 2x per day unless they already have a very high fruit and vegetable intake. Taking more than 250mg of supplemental C at a given time is not advisable as it increases the risk of pro-oxidant effects (vitamin C can oxidize, making it a mild reactive species itself) and oxidative damage.


Credibility Rating -- 4/4

Rating Scale:

4/4 This supplement/regimen has significant scientific backing and can
produce significant benefits in most individuals.
3/4 There exists a sound theoretical basis for its ergogenic effects; may
work in certain individuals; further research is needed to elucidate
their respective effects.
2/4 Science is equivocal, animal data and human data may be conflicting;
or mechanism of action may be unclear.
1/4 Little or no science as well as poor theoretical foundation.

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B.S. Exercise Science
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mickeymbbc

Nice:) Vitamin C is a must