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The Role of Vitamin C in Promoting Muscle Growth and Repair - Genetic Nutrition

The Role of Vitamin C in Promoting Muscle Growth and Repair

, by Sandesh Prasannakumar, 7 min reading time

Vitamin C is an important nutrient with a significant role in muscle growth and repair. It helps produce collagen, reduces muscle damage through its antioxidant properties, supports the immune system, enhances iron absorption, and can reduce muscle soreness. Ensuring you get enough Vitamin C for muscle growth from your diet or supplements can help you recover better from workouts and support overall muscle health. So, including Vitamin C-rich foods in your diet is a simple yet effective way to promote muscle recovery and growth.

Functionalities of Vitamin C for Muscle Growth

Collagen Production

Collagen is a protein that acts as a framework or scaffolding for our body. It’s found in our skin, bones, tendons, ligaments, and muscles. Think of it as the “glue” that holds everything together.

  • Vitamin C’s Role: Vitamin C is essential for making collagen. Without enough Vitamin C, your body can’t produce enough collagen. This can lead to weaker muscles and slower repair. Basically, Vitamin C helps ensure your muscles have a strong support structure to grow and heal.

Reducing Muscle Damage

When you exercise, especially intensely, your muscles get stressed and produce free radicals in the body, which are essentially loose, unstable molecules that can damage cells and lead to inflammation.

  • Vitamin C’s Antioxidant Properties: Vitamin C acts as an antioxidant. This means it helps neutralise free radicals, reducing their potential damage to muscle cells. By controlling this damage, Vitamin C helps your muscles recover faster and stay healthy.

Supporting the Immune System

Hard exercise can sometimes weaken the immune system. This can make it harder for your body to repair itself and recover from workouts.

  • Vitamin C’s Immune Boost: Vitamin C is known for its ability to boost the immune system. By supporting your immune system, Vitamin C helps your body deal with the physical stress of exercise more effectively, which in turn helps with muscle repair and recovery.

Enhancing Iron Absorption

Iron is a mineral that helps carry oxygen in your blood. Good oxygen delivery is essential for muscle function and repair.

  • Vitamin C’s Effect on Iron: Vitamin C helps your body absorb iron from plant-based foods. If you eat a lot of foods like spinach, beans, or other iron-rich plants, Vitamin C helps your body use this iron more efficiently. This can be particularly useful if you don’t eat red meat, which is another common source of iron.

Reducing Muscle Soreness

After a tough workout, you might feel sore. This soreness is partly due to small tears and inflammation in your muscles.

  • Vitamin C’s Healing Powers: By helping with tissue repair and reducing inflammation, Vitamin C can lessen muscle soreness. This means you might feel better and recover quicker after intense workouts.

How Much Vitamin C for Muscle Growth?

Daily Recommendations

  • For most adults, it’s recommended to get about 65 to 90 milligrams per day. 
  • If you’re very active or have specific health needs, you might need more.
  • It’s best to consult your GP, a medical professional or a dietician to ascertain the right amount for you.

Getting Vitamin C

  • The best way to get enough Vitamin C is through your diet. Incorporating a range of fruits, berries, and vegetables into your diet should provide the required amount of vitamin C. 
  • Just one orange can give you a big chunk of your daily Vitamin C requirement. 
  • If you struggle to get enough food, supplements are an option, but whole foods are generally preferable.

Natural Ways to Boost Your Vitamin C Levels

  • Include Citrus Fruits: Oranges, grapefruits, and lemons are packed with Vitamin C. They make great snacks or additions to meals.
  • Add Berries: Strawberries, blueberries, and raspberries are also rich in Vitamin C. They can be a delicious part of breakfast or a sweet treat.
  • Use Bell Peppers: Bell peppers, especially the red ones, are excellent sources of Vitamin C, which are readily available. They can be added to salads, stir-fries, or as a crunchy snack.
  • Eat Leafy Greens: Vegetables like spinach and kale not only provide Vitamin C but also other essential nutrients.

Supplements for Vitamin C for Muscle Growth

Emergen-C Super

  • High-dose Vitamin C powder mixed with water also includes B vitamins and electrolytes.
  • Dosage: One sachet every day.
  • Each serving contains 1000 mg.

Nature's Bounty Vitamin C

  • Comes in a convenient tablet form with a time-release formula for extended absorption.
  • Dosage: Can take 1 or 2 capsules every day.
  • Each serving contains 1000 mg.

NOW Foods Vitamin C

  • Contains a bioflavonoid complex for enhanced absorption and efficacy.
  • Dosage: Taken 1 or 2 times daily.
  • Each serving contains 1000 mg. 

FAQs

  1. How much Vitamin C do I need for muscle growth and repair?

For most adults, the recommended amount is approximately 60 to 90 mg of Vitamin C every day. If you’re very active or have special health needs, you might need a bit more. It’s best to talk to a healthcare provider to figure out the right amount for you.

  1. Can I get too much Vitamin C?

It’s rare, but yes, you can get too much Vitamin C, especially from supplements. Too much can cause stomach upset and diarrhoea. It’s usually best to get Vitamin C from food sources rather than taking high-dose supplements.

  1. Can Vitamin C alone build muscle?

No, Vitamin C alone won’t build muscle. It’s important for muscle growth and repair, but you also need a good exercise routine, proper protein intake, and other nutrients to build muscle effectively.

  1. Can Vitamin C repair postoperative soreness in muscles?

In summary, Vitamin C can aid in reducing postoperative muscle soreness by supporting inflammation reduction, collagen production, immune function, and protecting against oxidative damage. However, it should be part of a comprehensive approach to recovery that includes proper nutrition and medical care.

For the best quality multivitamins and other health supplements, visit Genetic Nutrition!

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