is a well known dietary antioxidant, but its role in improving exercise responses is not as clear. Some previous work had indicated
high dose vitamin C
(3 g per day) given for two weeks reduced arm muscle soreness for up to 24 hours after exercise. Another study has expanded this body of work by investigating the effects of
vitamin C supplementation
(1 g per day) on exercise-induced lipid peroxidation and muscle damage. Vitamin C reduced the increase in oxidative stress and muscle damage caused by exercise. These findings are consistent with another study that showed for example supplementing with 400 mg of vitamin C for two weeks prior to an intermittent shuttle run moderately reduced muscle soreness. This latest study confirms a growing body of work that supports the use of
vitamin C as a supplement
to support favorable effects on recovery from exercise.
Nakhostin-Roohi B, Babaei P, Rahmani-Nia F, Bohlooli S. Effect of vitamin C supplementation on lipid peroxidation, muscle damage and inflammation after 30-min exercise at 75% v.o(2max). J Sports Med Phys Fitness. 2008 Jun;48(2):217-24.