Overview

Vitamin C, also known as ascorbic acid, is widely recognised for its immune-boosting properties. However, its importance in bone and muscle health is equally significant.

Vitamin C and Bone Health

Collagen Synthesis

• Key Role: Essential for the synthesis of collagen, a primary component of the bone matrix.
• Bone Strength: Collagen provides structural integrity and strength to bones.

Bone Density

• Supports Density: Contributes to maintaining and improving bone density.
• Reduces Risk: Lowers the risk of osteoporosis by enhancing bone quality.

Antioxidant Properties

• Protection: Offers antioxidant protection to bones, reducing oxidative stress and inflammation that can weaken bone tissue.

Calcium Absorption

• Enhances Absorption: Facilitates the absorption of calcium, a critical mineral for bone health.

Vitamin C and Muscle Health

Muscle Repair

• Repair and Growth: Vital for the repair and growth of muscle tissue.
• Collagen in Muscles: Aids in the formation of collagen found in muscle fibres.

Reducing Muscle Soreness

• Post-Exercise Recovery: Can reduce muscle soreness and fatigue following intense physical activity.

Antioxidant Defence

• Muscle Protection: Protects muscle cells from oxidative damage and supports overall muscle function.

Dietary Sources of Vitamin C

• Fruits and Vegetables: Rich sources include citrus fruits, berries, kiwi, bell peppers, dark green leafy vegetables, and tomatoes.
• Dietary Recommendations: Regular consumption of vitamin C-rich foods is recommended for overall health.

Vitamin C Deficiency

• Impact on Health: Deficiency can lead to weakened bones and muscles, slow wound healing, and in severe cases, scurvy.
• Signs of Deficiency: Include easy bruising, joint pain, and reduced muscle mass.

Supplementation

• When Necessary: Supplementation may be beneficial for those with limited dietary intake.
• Consultation Recommended: Always consult a healthcare professional before starting vitamin C supplements.

Conclusion

Vitamin C plays a crucial role in maintaining bone and muscle health, and overall musculoskeletal integrity. It supports collagen synthesis, enhances calcium absorption, and provides antioxidant defence, contributing to overall strength and resilience of bones and muscles. A balanced diet rich in vitamin C is essential, and supplementation should be considered based on individual dietary needs and under professional guidance.