Vitamin C in bodybuilding

Author: Pavel Gubarev - personal trainer.
2019-07-15

Introduction

In this article, I want to talk about the most important vitamin that is necessary not only for athletes but also for ordinary people, both adults and children.

We will discuss Vitamin C (ascorbic acid) – a water-soluble vitamin that is essential, very popular, and has a long list of benefits:

• Increases the body's resistance
• Supports normal skin function
• Facilitates interaction and absorption of other vitamins and minerals
• Essential for normal brain function
• Regulates the synthesis of sex hormones (testosterone)

This vitamin is not only an excellent antioxidant but also a pro-oxidant (depending on the body's needs), and is crucial for the normal functioning of the immune system and cells. It can reduce the duration of cold illnesses by 8-14%.

That is why it is so frequently found on the shelves of any pharmacy, as well as in any specialized vitamin and mineral products in sports stores.

A deficiency of this vitamin (avitaminosis) leads to scurvy (destruction of connective tissue strength) and its synthesis.

Information on Positive Effects, Interaction with Other Vitamins, Dosage Guidelines

Most of the positive effects of Vitamin C are related to its antioxidant properties, performing the role of cleansing "reactive oxygen species" (ROS), which are natural byproducts of many metabolic processes. It also provides neuroprotective effects and improves blood flow.

The production of ROS increases during intense physical training, as workouts increase the number of free radicals. Vitamin C is also necessary for the enzymes that synthesize L-carnitine and neurotransmitters known as catecholamines (dopamine and adrenaline). It is also important for the neurotransmitters responsible for the rate of collagen synthesis (for joints), which is crucial when engaging in sports.

Vitamin C Dosages

The recommended daily allowance (RDA) is 100-200 mg for adults, 15-45 mg for children, which can be easily met with a proper approach to nutrition.

Athletes, however, will require from 1000 to 2000 mg of Vitamin C daily.

Foods particularly rich in ascorbic acid include kiwi, red pepper, black currant, sea buckthorn, apples, potatoes, parsley, broccoli, dill, and cauliflower.

Vitamin C interacts well with Vitamin E, zinc, and iron (relevant for people with anemia) as it can prevent the oxidation of Vitamin E.

A study conducted in 2015 showed that the combination of Vitamins C and E can affect muscle tissue hypertrophy.

There are no statistically significant results from studies on the interaction between insulin and ascorbic acid.

Interaction with Testosterone

In cases where oxidative processes affect the normal functioning of the testicles, the addition of ascorbic acid maintains testosterone concentration, starting from a dosage of 1000 mg.

As mentioned above, its excellent interaction with zinc enhances the latter's concentration significantly, which will lead to an even greater increase in free testosterone levels, a crucial hormone in bodybuilding and sports overall.

General Condition

Vitamin C is safe within the recommended dosage range; however, increasing doses to 2-6 grams may cause diarrhea.

There is also a rare possibility of nephrotoxicity associated with the oral use of vitamin.

Clinical research indicates that doses exceeding 45 grams have been linked to oxalate nephropathy.