Consuming a variety of fruits and vegetables is essential for a healthy and balanced diet. Citrus fruits, tomatoes, and broccoli are particularly important as they are rich sources of vitamin C. This vitamin plays a vital role in the growth and repair of body tissues, collagen production, and muscle maintenance. Like all vitamins, maintaining the right daily dosage of vitamin C is crucial for overall health. In this article, we will discuss the recommended intake of vitamin C to help preserve muscle mass as you get older.
“Vitamin C plays a crucial role in muscle health due to its antioxidant properties, which help combat oxidative stress—a condition that can lead to muscle damage and inflammation,” explains Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board.
Now, let’s dive into the specific ways taking vitamin C can benefit your muscle health, along with how much of it you should take.
Why Vitamin C Is So Important
Vitamin C is a vital player in preserving muscle mass, and here’s why.
- Collagen synthesis: Collagen plays a major role in preserving the integrity and repair of your ligaments, tendons, and muscles. “Vitamin C is essential for the synthesis of collagen, a major structural protein in muscle tissues,” Goodson shares.
- Antioxidant protection: “Vitamin C helps neutralize free radicals produced during intense physical activity,” Goodson explains. “By reducing oxidative stress, it helps prevent muscle fatigue and damage.”
- Immune support: It’s crucial to have a strong immune system for your overall health and wellness, along with muscle recovery. “Vitamin C supports immune function, aiding in the repair and recovery processes post-exercise,” says Goodson.
- Iron absorption: Vitamin C aids in the absorption of nonheme iron, “which is important for oxygen transport and energy production in muscles,” Goodson adds.
The Benefits of Maintaining Muscle Mass as You Age
Because muscle mass decreases with age, it’s important to maintain and build on what you have. Here’s a list of all the goodness that comes with strong and healthy muscles.
- Better balance and mobility: Strong muscles help with joint stability, thereby lowering your chances of suffering from falls and fractures.
- Metabolic health: “Muscle tissue is metabolically active, helping to maintain a healthy weight and manage conditions like type 2 diabetes,” Goodson points out.
- Bone health: When you move and exercise, your muscles place force on your bones. “[This stimulates] bone remodeling and maintaining bone density,” explains Goodson.
- Improved quality of life: By keeping your muscles strong, you increase your ability to live independently and stay active.
- Chronic disease prevention: Sarcopenia is the loss of lean muscle as you age. Preserving muscle mass can decrease the risk of sarcopenia, metabolic syndrome, and cardiovascular disease.
How Much Vitamin C Adults Should Take Daily for Muscle Preservation and Overall Health
When it comes to vitamin C, the recommended dietary allowance (RDA) depends on gender. Adult males should take 90 mg daily, and females 75 mg per day.
“For muscle preservation and overall health, it’s generally advised to meet these RDAs through a balanced diet,” Goodson tells us. “Higher doses (up to 2000 mg per day) can be taken safely but should be discussed with a healthcare provider. Vitamin C is a water-soluble vitamin, so your body will discard what it does not need.”
If you’re curious about boosting vitamin C in your daily diet, Goodson assures it’s abundant in many veggies and fruits. Here are some items to add to your shopping list:
- Citrus fruits: oranges, limes, lemons, and grapefruit
- Berries: blueberries, strawberries, blackberries, and raspberries
- Vegetables: Brussels sprouts, broccoli, bell peppers, and spinach
- Other fruits: mango, kiwi, pineapple, and papaya
- Tomatoes and tomato juice
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Frequently Asked Questions (FAQs) About Vitamin C and Muscle Mass
Why is Vitamin C important for maintaining muscle mass?
Vitamin C is essential for the production of collagen, a protein that plays a vital role in maintaining the structural integrity of muscles. It also acts as an antioxidant, protecting muscle cells from damage caused by exercise-induced oxidative stress.
How much Vitamin C should I take to maintain muscle mass?
What is the recommended daily allowance (RDA) of Vitamin C?
The recommended daily allowance (RDA) of Vitamin C for adults is 75mg for women and 90mg for men. However, individuals who engage in strenuous exercise may require higher doses to counteract the increased oxidative stress on muscles.
Can taking too much Vitamin C be harmful to muscle mass?
While Vitamin C is generally safe in high doses, excessive intake can lead to gastrointestinal issues such as stomach cramps and diarrhea. It is best to consult with a healthcare provider or a nutritionist to determine the appropriate dosage for your specific needs.
What are some food sources of Vitamin C?
Excellent food sources of Vitamin C include citrus fruits (oranges, lemons), berries (strawberries, blueberries), kiwi, bell peppers, and dark leafy greens (spinach, kale). By incorporating these foods into your diet, you can naturally boost your Vitamin C intake to support muscle health.
