Vitamin C Food Supplement

Vitamin C, also known as ascorbic acid, offers many benefits for athletes. In fact, it plays a crucial role in several biological processes essential to physical performance and recovery. If you have deficiencies, a vitamin C dietary supplement will allow you to recover better and support your immune system for more energy on a daily basis.

Why is it interesting to take vitamin C as a supplement?

Vitamin C is particularly sensitive to degradation . It deteriorates rapidly when exposed to water, air and light, and cooking can also significantly reduce it. It is estimated that at room temperature, up to half of the vitamin C present in a food can be lost in just 24 hours (1). So, unless you opt for quick and low-temperature cooking methods, it is likely that the vitamin C in your food will be lost along the way. In addition, unlike other organisms, humans cannot synthesize or store vitamin C and must therefore obtain it exclusively through diet. Fresh fruits (especially citrus fruits) and vegetables are the main sources: they provide between 69 and 73% of our daily needs. The specific vitamin C contents of foods can be consulted via the Ciqual food composition table (2). A vitamin C food supplement can therefore compensate for certain deficiencies, especially during periods of intensive physical activity or stress. Moderate deficiencies (still common in France) can manifest as loss of appetite, weight loss and general fatigue .

Vitamin C food supplement: what are the benefits?

Improved collagen synthesis

Collagen is a vital protein for healthy tendons, ligaments, skin and bones. For athletes, good collagen development and maintenance is essential for connective tissues and joints , which are often subjected to high stress during exercise. Vitamin K is also recommended regularly to support this production. Vitamin C is therefore a necessary cofactor for collagen synthesis. It stimulates collagen production (2) by activating the enzymes responsible for its biosynthesis. By facilitating collagen synthesis, a vitamin C dietary supplement helps strengthen connective tissues, which reduces the risk of injuries such as sprains and ligament tears. A good collagen structure is also essential for post-exercise recovery .

Strengthening the immune system

Athletes are often susceptible to infections, especially during intensive training or competition, which can temporarily weaken the immune system. Vitamin C helps strengthen the immune system by stimulating the production and function of leukocytes (white blood cells), which are essential in the defense against infections. Like vitamin D , it also promotes the barrier function of epithelia, thus strengthening the body's natural defenses against pathogens. By increasing the ability of white blood cells to fight infections and reducing the risk of skin injuries through which viruses and bacteria can enter the body, a vitamin C dietary supplement plays a crucial protective role for athletes.

Reduced fatigue and increased energy

Fatigue is a major obstacle to sports performance. The vitamin C food supplement helps reduce this fatigue by participating in the synthesis of carnitine, a molecule that plays a key role in the energy metabolism of cells . Carnitine is essential for the transport of fatty acids into the mitochondria, where they are converted into energy. By improving the production of carnitine, vitamin C optimizes the conversion of fats into energy , which is particularly useful during long-term exercise. This energy efficiency helps reduce feelings of fatigue and improves the overall endurance of athletes.

Antioxidant and protection against oxidative stress

Intense physical exercise can increase the production of free radicals, leading to oxidative stress that can harm cells and performance. Vitamin C is a powerful antioxidant that neutralizes free radicals, protecting cells from damage. It also helps regenerate other antioxidants (such as vitamin E ), improving the overall effectiveness of the body's antioxidant system. By reducing oxidative stress, vitamin C helps reduce muscle damage and speed up recovery , allowing athletes to maintain optimal performance while protecting their long-term health. Note that a health food supplement is always taken in parallel with a rich, healthy and balanced diet.

What vitamins work synergistically with vitamin C?

Vitamin C works synergistically with several other multivitamins and nutrients to support various biological functions. For example, vitamin C improves the absorption of non-heme iron (the type of iron found in plants): it reduces ferric iron to ferrous iron, the form our bodies can easily absorb. This is especially beneficial in vegetarian diets or for those with increased iron needs, such as women of childbearing age. Although the precise mechanisms are less well-documented, vitamin C may potentially help protect vitamin B from oxidation, thereby preserving its functionality. Vitamin B12 is essential for red blood cell production and neurological function. If you choose a ZMA supplement, vitamin C may improve the absorption of zinc , a mineral crucial for the immune system, skin repair, and cognitive function.

Sources:

(1) https://urlr.me/FRZzj

(2) https://ciqual.anses.fr/

(3) https://www.anses.fr/fr/content/vitamine-c