N U T R I T I O N
Vitamin C – keeping it real
If you’re eating properly, you’ll get more than enough of this essential vitamin without taking supplements By Shawn Hueglin
it’s necessary to obtain this nutrient from food. Vitamin C plays a role in a variety of physi- ological functions, some very important to athletes that include but are not limited to: • Muscle tissue repair • Injury recovery • Cell damage repair
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• Recovery from the common cold Another benefit of Vitamin C is that it helps our bodies absorb iron, which facilitates the transportation of oxygen from the lungs to working muscle. Iron isn’t easily absorbed, so combining an iron-rich food such as spinach with a food high in Vitamin C like an orange helps us better absorb the iron. Popping Vitamin C tablets is a common habit of many athletes. It is often unnecessary – at least in most circumstances. The fact is, if you eat a colorful diet that includes a variety of fruits and veggies, you’ll get plenty of Vitamin C. In addition, the body benefits more from eating Vitamin C rich foods than getting it from supplements. Here are a few reasons why: Taking Vitamin C tablets or powder as a supplement is often overkill. When you eat a healthy diet, you’re probably getting at least double the recommended daily intake of Vitamin C, which is 75 or 90 milligrams for females and males, respectively. Volleyball athletes may need a little more than that, but good food in the right quantities will still cover your needs. Keep in mind, a medium- sized orange provides about 70 milligrams all by itself. So if you have the recommended 5 servings of fruits and vegetables a day (2 1/2 cups total), you’ll get between 200 and 300 milligrams. That’s plenty, even on days with
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olleyball players get many benefits from Vitamin C. For starters, our bod- ies don’t manufacture Vitamin C, so
FOODS RICH IN VITAMIN C Fruit
Cantaloupe, citrus fruits and juices (such as orange and grapefruit), kiwi, mango, papaya, guava, pineapple, strawberries, raspberries, blackberries, blue- berries, cranberries, watermelon.
Vegetables Broccoli, bell peppers, brussel sprouts, kale, tomatoes (cooked), peas.
long practices or multiple matches. You get more bang for your buck if your
Vitamin C comes from fruits and vegetables than if it comes from tablets or powders. With a supplement, all you’re getting is the vitamin. With fruits and veggies, you’re getting many other benefits: fiber, carbohydrate, additional vitamins and minerals. Those are all good for your body and necessary for recovery from strenuous activities. Taking too much Vitamin C, as many people do when they supplement, can cause gastrointestinal (GI) issues, diarrhea or even more severe GI problems. Excessive amounts of Vitamin C put a strain on your body – espe- cially the kidneys, which have to work harder to excrete it. When you get your Vitamin C through food, that isn’t a problem – unless you’re a serious salad binger. It’s very hard to hit the 2,000-mg mark that some supplements provide in one day from fruits and vegetables alone.
Some data indicates that taking high doses of supplemental Vitamin C every day can ac- tually inhibit an athlete’s training adaptations because it interrupts the body’s natural process of producing antioxidants to counter wear and tear caused by physical exertion.
There’s also the matter of misleading labels. Regulations of supplements in the U.S. is lim- ited, so it’s possible that you’re either taking a supplement that contains no Vitamin C – even though the bottle says it does – or a much higher dose of Vitamin C – even though the bottle says it doesn’t. With food, there’s less mystery. You know what you’re getting.
WHEN SUPPLEMENTARY VITAMIN C MAY BE RECOMMENDED
As I mentioned, in most cases, a color- ful diet will provide adequate Vitamin C. However, there are certain situations when supplementing might be helpful. If athletes are going through a particu- larly stressful period, when a combination of school, training and travel may be preventing them from getting a healthy intake of fruits and vegetables, supplementing can be useful. Remember, though, you don’t need 2,000 mg. A tablet or powder that gives you 250-500 mg is adequate.
Also, in preparation for surgery or after an
injury, a boost in Vitamin C can aid the recov- ery process. Again, doses should be moderate, not mega.
Supplements are just what the word means — something added to something else that makes it complete. They should only be a part of your plan and used as a back-up option, not your first option. Plan A is mapping out a good daily dose of foods rich in Vitamin C.
Shawn Hueglin, PhD, RD, CSSD is a sport dietitian with the United States Olympic Committee. She works primarily with team sports based in the Los Angeles area and the U.S. Olympic Training Center in Chula Vista.
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