Vitamin C Supplementation and Athletic Performance: A Review.

Area of Science:

• Sports Medicine
• Nutritional Biochemistry
• Exercise Physiology

Background:

• Athletes often use high-dose vitamin C supplements aiming to enhance athletic performance.
• Research over the last decade investigating vitamin C's impact on athletic performance has yielded inconsistent findings.

Approach:

• A systematic review analyzed fourteen randomized controlled trials (RCTs) examining vitamin C supplementation in athletes.
• Most reviewed studies involved vitamin C combined with other supplements, frequently vitamin E.

Key Points:

• Only three studies reported positive effects, such as reduced muscle damage markers post-exercise, with vitamin C supplementation.
• The majority of studies (eleven) found neutral or negative effects on muscle damage, physical performance, soreness, and training adaptations.
• Concerns exist regarding potential blunted physiological adaptations to training with long-term, high-dose vitamin C use.

Conclusions:

• Long-term, high-dose vitamin C supplementation is not recommended for athletes due to inconsistent evidence and potential negative impacts.
• Athletes are advised to obtain necessary antioxidants from a nutrient-dense diet rather than relying on supplements.