Vitamin C Reduces Muscle Soreness

Several studies presented at the American College of Sports Medicine national meeting evaluated the effects of vitamin C supplementation on muscle damage following exercise. In the first study, Bryer, et al, reported that vitamin C (three grams/day for two weeks) significantly decreased the degree of delayed onset of muscle soreness and the release of muscle enzymes during recovery. Bailey and colleagues reported that vitamin C (800 milligrams/day for nine days) prevented loss of muscle function and attenuated markers of muscle damage. However, dosages greater than 200 mg may be needed. Thompson and associates reported that 200 mg/day for three days in a sports drink had no effect on muscle damage.