Vitamin C for Reduced Oxidative Stress
Gram-level vitamin C around training blunts adaptation without delivering health benefits.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- Dietary intake is sufficient; avoid megadoses around training
- Expected timeframe
- n/a
Protocol
- form
- Ascorbic acid, alone or with vitamin E in the larger prevention trials
- duration
- Prevention trials ran 5-10 years
- co factor
- Evidence indicates no clinical benefit. Vitamin C reduces some oxidative stress markers in some populations, mainly those with low baseline status or high oxidative burden, but the large randomised trials designed to test whether this matters were null: the Physicians Health Study II found no cardiovascular benefit from vitamin C over 8 years, and meta-analyses of antioxidant supplementation for mortality found no benefit and, for some antioxidants, harm. Vitamin C can also act as a pro-oxidant in the presence of free iron or copper, and high-dose antioxidant use around exercise blunts training adaptations.
- titration
- Not applicable; the tolerable upper intake level is 2,000 mg/day
- starting dose
- Not recommended as an antioxidant strategy. Trials used 500-2,000 mg/day
Evidence
What the studies say
No studies are yet linked to both Vitamin C and Reduced Oxidative Stress.
Safety
Caveats
High doses increase kidney stone risk in susceptible people.
Less likely to help if
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.