Vitamin C
Supports immune function, collagen synthesis and acts as an antioxidant. Needs are higher in athletes.
Why it matters
Vitamin C (ascorbic acid) is a water-soluble antioxidant essential for immune function, collagen synthesis, iron absorption, and wound healing. As a water-soluble antioxidant it works in different cellular compartments than vitamin E, and the two work together as a comprehensive antioxidant system. The body cannot synthesise vitamin C, so it must come entirely from diet.
For endurance athletes
Endurance athletes have significantly higher oxidative stress and may benefit from consistent, adequate vitamin C intake particularly during heavy training blocks. Vitamin C also enhances non-haem iron absorption from plant sources when consumed alongside iron-rich meals, making it doubly useful for plant-based athletes. Note: very high supplemental doses around training may blunt some adaptive responses to exercise.
Signs of deficiency
- ·Frequent illness and slow recovery
- ·Slow wound healing
- ·Fatigue and irritability
- ·Easy bruising and bleeding gums (severe)
Best food sources
- ·Citrus fruits
- ·Kiwi
- ·Strawberries and berries
- ·Bell peppers (red highest)
- ·Broccoli and Brussels sprouts
- ·Tomatoes
Track Vitamin C automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.