Are You a Regular Athlete? The Essential Vitamin for Your Diet
Published: 8 April, 2025 | 4'
When we engage in intense exercise, our body requires a greater supply of oxygen, which leads to the production of more free radicals—molecules that can have negative effects on muscle and tissue cells and can influence physical performance.
In this regard, vitamin C is well known for its role in contributing to the normal functioning of the immune system, but did you know that it also contributes to the protection of cells against oxidative damage?
We will discuss the role of this vitamin and its benefits in exercise, along with Doctor Yaiza Acosta, a nutritionist and sports physician.
The relationship between exercise and oxidative free radicals
Despite its many proven benefits, we know that high-intensity and prolonged exercise generates a greater release of free radicals, increasing the oxidative stress in our cells. This means that when we undertake a very demanding routine or exercise for extended periods, our body requires a greater supply of oxygen, leading to the production of free radicals and causing an imbalance between these and the antioxidants in the body.
Moreover, factors such as an unbalanced diet with the overconsumption of processed meats, fried foods, high-fat meals, and alcohol accelerate oxidative stress. High levels of these molecules have the potential to negatively affect muscle and tissue cells, causing fatigue and potentially influencing physical performance6.
The antioxidant role of vitamin C
In this context, it is important to highlight the function of vitamin C, which helps to balance this imbalance and the key factors that mitigate negative effects on the body.
“Vitamin C is widely recognised for its role in immune function, but it also contributes to the protection of cells against oxidative damage4. Free radicals are naturally formed when we use energy, and their quantity increases with intense exercise, which can impact how our muscles feel and limit athletes' progress,” explains Doctor Acosta.
The body also utilises antioxidants as regulators of processes that can influence the normal functioning of muscles and enhance resistance to future physical efforts. In this way, antioxidants like vitamin C play a fundamental role in the control of oxidative stress by moderating the accumulation of free radicals. Furthermore, they may participate in the body’s adaptation process post-exercise and also have the potential to enhance sports performance2 and reduce inflammation after exercising7.
“Since vitamin C is not stored in the body, and intake through the diet over the years is not optimal, it is essential to provide it periodically through dietary supplements that ensure high bioavailability,” comments Yaiza. This is the case with the dietary supplement VIT-C 1000, which employs liposomal technology or encapsulation to protect the nutrient from gastric juices. “Additionally, by choosing a supplement with these characteristics, one ensures a higher blood bioavailability of the vitamin. In this way, we aid in the intake of the recommended daily amount of vitamin C, which is essential in neutralising the free radicals that are constantly generated,” she continues.
More collagen and active rest: the formula that promotes optimal recovery
On the other hand, vitamin C contributes to the normal formation of collagen for the normal functioning of skin, bones, and cartilage4, being the most abundant protein in our body and the main component of connective tissues.
By promoting the flexibility of these tissues, collagen optimises mobility during exercise and facilitates relief from joint discomfort1. This is especially beneficial for those who engage in high-impact sports, as it helps mitigate wear and tear and maintains joint well-being.
In addition to supporting connective tissues, it is crucial to incorporate adequate rest periods for recovery and muscle growth. Including days of active rest, during which mild exercises are performed, can enhance circulation and promote the body's adaptation to exercise without overloading it. This ensures that muscles and joints receive the necessary time to repair and strengthen.
In this regard, Doctor Acosta recommends, “balancing your workout routine with low-impact exercises to maintain good physical condition. I recommend alternating strength training with activities like walking, swimming, or practising yoga, which are gentle on the joints and allow the muscles to strengthen without adding excessive stress. This combination of appropriate exercise and strategic rest is key to optimal performance and a balanced physical condition.”
If you want to know more about sports…
- Explore How Magnesium Benefits Muscles and the Nervous System
- Sudden and Intense Joint Discomfort: What to Do?
- The Power of Turmeric: A Natural Anti-Inflammatory
Content created with the head of the Scientific Information area of MARNYS and the collaboration of Doctor Yaiza Acosta. This article is informative and does not replace consulting a specialist.
About the Specialist
Dr. Yaiza Acosta @dra_saludable
The Doctor Yaiza Acosta holds a degree in medicine and surgery, specialising in physical and sports medicine from the University of Barcelona, and is an expert in applied nutrition and dietetics. In addition, she promotes a healthy lifestyle through her social media as @dra_saludable.
