Ascorbic Acid, aka Vitamin C, is a water-soluble vitamin that must be obtained in the diet by humans. Absence of this vitamin (as seen in ocean-crossing sailors living without fresh produce for several months) brings about scurvy (general weakness, joint pain, tendency to bleed, etc.). These symptoms appear because Vitamin C is a necessary component for collagen formation, one of the primary connective tissue fibers. (Connective tissue forms the fascia that gives muscle shape and strength, tendons, ligaments, bone and cartilage.) Vitamin C is therefore essential for tissue healing, such as from wounds and burns healing, as well as the structural adaptations that result from exercise training, such as muscle growth and strengthening of bone.

Vitamin C is also a powerful anti-oxidant, quenching reactive oxygen species (a type of free-radical) produced during exercise by itself becoming an oxidized molecule, but one that is harmless to the cell(1). Because the mechanism of post-exercise muscle damage likely involves free-radical production(2), several studies have examined the effect of Vitamin C on recovery. Although some studies have not suggested a favorable effect on post-exercise soreness and strength loss(3), most research suggests that Vitamin C (~500mg / day) reduces muscle soreness and strength loss after especially strenuous or novel exercise(4-8).

Supplement Use

The USRDA for Vitamin C is ~90mg / day for adults (varying by age, gender, pregnancy, etc.). Vitamin C toxicity is rare, though amounts over 2000mg / day are not generally recommended. (Controversy on this topic exists.) Individuals with renal or gastrointestinal disease should be aware that Vitamin C is lost in the urine and/or stool. Excess amounts may cause stomach upset and osmotic diarrhea.

Vitamin C can be taken daily to promote connective tissue (muscle fascia, bone, etc.) health and aid in cellular quenching of destructive free radicals, along with other anti-oxidants such as Alpha Lipoic Acid. Vitamin C could be taken in larger amounts during periods of especially intense or unaccustomed training, to promote recovery and minimize excessive muscle damage and soreness. Competitive bodybuilders seeking a diuretic effect might consider Vitamin C as a natural means to “dry out” during the days before a competition.

Ingredients

Ascorbic Acid.

Packaging

Packaged in heat-sealed foil pouches.

General Warnings

If you are currently pregnant or nursing, consult a physician prior to use. Keep out of the reach of children.

Allergen Warnings

This product is free from all forms of shell fish, tree nuts, yeast, gluten, salt, preservatives, lactose, and soy. This product is manufactured in a facility that handles soy, gluten, and milk products. Products ordered using Premium Flavor Systems will contain artificial flavoring and sweeteners. This product is manufactured in a facility that handles milk, soy, egg, peanut, nut, tree, fish, crustaceans/shellfish, and wheat products.

Volumetric Measures: 

Use the table below to approximate the gram equivalent weight for a given level measuring spoon (US Standard). Please note that accurate dosing should only be done with a recommended calibrated scale.

DISCLAIMER: The above description is provided for information only and does not constitute medical advice. Please consult your physician or the appropriately licensed professional before engaging in a program of exercise or nutritional supplementation. No information in this site has been reviewed by the FDA. No product is intended to treat, diagnose, or cure any disease.

References

1. Garrett, R.H. and C.M. Grisham, Biochemistry. 1995, Orlando: Harcourt Brace College Publishers. 1100.

2. Pyne, D.B., Exercise-induced muscle damage and inflammation: a review. Aust J Sci Med Sport, 1994. 26(3-4): p. 49-58.

3. Close, G.L., et al., Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process. Br J Nutr, 2006. 95(5): p. 976-81. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16611389

4. Kaminski, M. and R. Boal, An effect of ascorbic acid on delayed-onset muscle soreness. Pain, 1992. 50(3): p. 317-21. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=1280803

5. Thompson, D., et al., Prolonged vitamin C supplementation and recovery from demanding exercise. Int J Sport Nutr Exerc Metab, 2001. 11(4): p. 466-81. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=11915781

6. Goldfarb, A.H., Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage. Can J Appl Physiol, 1999. 24(3): p. 249-66. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=10364419

7. Bloomer, R.J., et al., Effects of antioxidant therapy in women exposed to eccentric exercise. Int J Sport Nutr Exerc Metab, 2004. 14(4): p. 377-88. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15467097

8. Shafat, A., et al., Effects of dietary supplementation with vitamins C and E on muscle function during and after eccentric contractions in humans. Eur J Appl Physiol, 2004. 93(1-2): p. 196-202. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15309547