Varied vitamin C experiences

American Fitness, July-August, 2004 by Amy Eisenhour, Nancy Clark

This morning I read a copy of "Age Ain't Nothing but a Number" (March/April 2004) our Pilates instructor gave us. I wanted to add that while I'm not sure about vitamin C and muscle recovery, I know from personal experience that high levels of vitamin C taken before strenuous activity will prevent muscle soreness. However, I was told after you are already sore it is too late and vitamin C will not help.

Amy Eisenhour

Naguabo, Puerto Rico

A search of the published research on vitamin C and recovery suggests we cannot make a definitive statement regarding vitamin C's effect on muscle soreness. Most studies show little or no benefits. Because 200 to 400 milligrams of vitamin C (the amounts used in the research studies) are unlikely to cause any harm, an athlete can certainly take that dose to see if he or she experiences any benefits.

Each person is metabolically unique and anecdotes are not science. Hence, your experience may differ from another person's. The research I have read leads me to believe you will achieve a higher reduction in muscle soreness by rapidly refueling with carbohydrates and a little protein (e.g., cereal with milk, flavored yogurt, fruit smoothie, chocolate milk or turkey sandwich). Take your pick!

Nancy Clark, M.S., R.D.

Consulting Editor