Vitamin C

What Does Vitamin C Do?

Vitamin C, or ascorbic acid, is a powerful water-soluble antioxidant that plays a subtle but vital role in your pre-workout stack. While often associated with immune health, its inclusion in performance supplements focuses on protecting your body from the physiological stress of heavy lifting and optimizing blood flow.

• Nitric Oxide Protection: Vitamin C helps prevent the breakdown of nitric oxide (NO), which can lead to longer-lasting pumps and better blood flow when paired with ingredients like L-Citrulline.
• Cortisol Regulation: It helps modulate the adrenal gland's response to physical stress, potentially lowering the spike of the stress hormone cortisol during and after intense training sessions.
• Collagen Synthesis: As a primary cofactor for collagen production, it supports the structural integrity of your tendons and ligaments, which is crucial for long-term joint health under heavy loads.
• Oxidative Stress Reduction: It neutralizes reactive oxygen species (ROS) generated during exercise, helping to mitigate cellular damage and supporting overall recovery speed.

Clinical vs. Gym Bro Dosing

Key Insight: While Vitamin C is great for health, avoid mega-dosing (over 2,000mg) immediately post-workout. Some research suggests that excessive antioxidant intake right after training can actually blunt the "hormetic" stress response needed for muscle growth and strength adaptations.

Side Effects & Warnings

• Gastrointestinal Issues: The most common side effect of high-dose Vitamin C is osmotic diarrhea, bloating, or stomach cramps as the body tries to flush excess amounts.
• Iron Absorption: Vitamin C significantly increases the absorption of non-heme iron, which is generally positive but something to monitor if you have iron-loading conditions like hemochromatosis.
• Kidney Stones: In individuals prone to oxalate stones, chronic high-dose supplementation may increase the risk of stone formation over time.

Tip: Because Vitamin C is water-soluble, your body will flush out what it doesn't use. Sticking to the 500mg recommended level ensures you get the performance benefits without wasting the supplement or risking an upset stomach during your workout.