All vitamins are essensial for one thing of another in our bodies but Vitamin C is required for the growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. It is also essential for the healing of wounds, and for the repair and maintenance of people’s cartilage, bones, and teeth. Vit C also helps with blood pressure by strengthening the walls of the arteries and prevent damage to cells caused by aging as well as help reduce stress.

Everybody needs Vitamin C, whether you are a hard training athlete, or an everyday person that is just trying to get in shape as Vit C can help protect the immune system and help tired muscles recover after a hard days training.

It is believed that male athletes use Vitamin C to keep testosterone levels high by supporting a lower ratio of cortisolto testosterone. This helps keep the body up  at that top level of performance that is require on a daily basis.

Also, vitamin C not only helps to improve digestive absorption, but also may support our bodies’ actions in fighting against all kinds of diseases including endometriosis. Women also benefit by taking C because it helps strengthen the liver function to balance the estrogen level during the menstrual cycle. If you are pregnant or breastfeeding, you are supposed to take in more C than women that are not.

Because Vitamin C aids so many things in our body when we are dificient in it it causes symptoms such as;

  • Dry and splitting hair
  • Gingivitis (inflammation of the gums)
  • Bleeding gums
  • Rough, dry, scaly skin
  • Decreased wound-healing rate
  • Easy bruising
  • Nosebleeds
  • Weakened tooth enamel
  • Swollen and painful joints
  • Anemia
  • Decreased ability to fight infection
  • Possible weight gain because of slowed metabolism

Vitamin C comes in all sorts of foods such as Oranges, Strawberries and even Sprouts- its just knowning the correct about that we should eat each day:


  • Girls 14 – 18 years: 65 mg/day
  • Boys 14 – 18 years: 75 mg/day


  • Men age 19 and older: 90 mg/day
  • Women age 19 year and older: 75 mg/day

However these do not apply for the more active of the general public and may need to be altered to suit an athlete.

Hopefully after learning all the benefits of taking Vitamin C on a regular basis, you will decide to take a Vitamin C supplement and start taking it now. Regardless of whether you are looking to pack on size, get stronger, lose weight, compete, or just stay in great shape, C is one of those vitamins that will go a long way of helping you reach all of your fitness goals.

By Vikki McKay

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