Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Vitamin C (sodium ascorbate) is sometimes used as a supplement by athletes and those engaged in regular exercise, primarily based on its role as an antioxidant. The rationale is that intense physical activity increases oxidative stress, which can potentially lead to muscle fatigue and damage. Vitamin C, being a potent antioxidant, may help to neutralize free radicals generated during exercise, thus supporting recovery and reducing muscle soreness.

However, the scientific evidence supporting these benefits is mixed and not robust. Some studies have shown that Vitamin C supplementation might reduce markers of oxidative stress and inflammation after strenuous exercise, but several well-controlled clinical trials have failed to demonstrate consistent improvements in athletic performance, recovery, or reduction in muscle soreness. In fact, some research indicates that high doses of antioxidant vitamins, including Vitamin C, could blunt some of the beneficial adaptations to exercise, such as mitochondrial biogenesis and endogenous antioxidant enzyme upregulation.

Overall, while Vitamin C is essential for general health and immune function, its role as an athletic or exercise aid is not strongly supported by scientific evidence. The use of sodium ascorbate in this context is primarily based on theoretical benefits and limited findings, and current guidelines do not recommend routine high-dose Vitamin C supplementation for athletes solely for performance or recovery enhancement.

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