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A review of the available research concluded that high intakes (2–4 grams per day) are well-tolerated by healthy people.11
It is widely (and mistakenly) believed that mothers who consume large amounts of vitamin C during pregnancy are at risk of giving birth to an infant with a higher-than-normal requirement for the vitamin. The concern is that the infant could suffer “rebound scurvy,” a vitamin C deficiency caused by not having this increased need met. Even some medical textbooks have subscribed to this theory.12 In fact, however, the concept of “rebound scurvy” in infants is supported by extremely weak evidence.13 Since the publication in 1965 of the report upon which this mistaken notion is based, millions of women have consumed high amounts of vitamin C during pregnancy and not a single new case of rebound scurvy has been reported.14
A preliminary study found that people who took 500 mg per day of vitamin C supplements for one year had a greater increase in wall thickness of the carotid arteries (vessels in the neck that supply blood to the brain) than those who did not take vitamin C.15 Thickness of carotid artery walls is an indicator of progression of atherosclerosis.
The vast preponderance of research suggests either a protective or therapeutic effect of vitamin C for heart disease, or no effect at all.
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Immediately after exercise the VC group consumed 200 mg of VC dissolved in a 500 ml drink, whereas the subjects in the P group consumed the drink alone. Later on the same day and then in the morning and evening of the following 2 days, subjects consumed additional identical drinks.
Muscle soreness and the recovery of muscle function in the leg flexors and extensors were not different in VC and P groups. Furthermore, although plasma concentrations of interleukin-6 and malondialdehyde increased following exercise, there was no difference between VC and P groups.
How Does Vitamin C Support Exercise?
This supports your body’s muscle growth and tissue repair, which is especially important after exercise.
The benefits of exercise outweigh the harm caused by this free radical production, but it demonstrates how important it is to have the right nutrition in place to support your exercise regime with antioxidants. In physically unfit people, or those with insufficient antioxidant intake their body, are more at risk from free radical damage.Because of its properties as an antioxidant, vitamin C can help people who exercise regularly avoid exercise-induced free radical damage, enhancing their ability to fight free radicals and reducing the effects of free radical production.Another benefit of vitamin C when you exercise is a possible reduction in muscle soreness post-workout.
Does It Help With Colds & Flu?
Vitamin C is commonly associated with helping to ward off colds and flu.
Whereas there’s no evidence that vitamin C works as a preventative measure or a cure in the general population, studies have shown that it can help shorten the duration of colds in athletes. Athletes who take vitamin C benefit from fewer colds than athletes who don’t take vitamin C, and some research has suggested that vitamin C can reduce the frequency of colds in athletes by 50%.The latest scientific findings shows that whereas vitamin C isn’t generally advised for most people- it can have benefits for people engaging in periods of strenuous physical activity.So, the bottom line is that if you’re exercising strenuously and regularly, it’s a good idea to increase your intake of vitamin C. This means include plenty of vitamin C-rich foods in your diet such as peppers, strawberries, oranges, kale and broccoli.