Vitamin C Supplements Guide: The Benefits for Bodybuilding & Building Muscle + How Much to Take?

The real thing is always best, but vitamin C supplements are worth considering for convenience

Last Updated: Dec 21, 2018

Here we take a look at vitamin c supplements and how they help with the muscle building and/or fat burning process. Making sure you get sufficient amounts of vitamins and minerals is important to any weight trainer or bodybuilder, but vitamin C definitely stands out from the crowd a little.

Of course all vitamins are important for overall health, but vitamin C is regarded by many fitness experts as the most important of all the vitamins for weight trainers/bodybuilders specifically. Supplementing your diet with extra vitamin C daily may very well make sense to avoid missing out on having optimal levels in the body available at all times.

What is Vitamin C? 

Before we get into the benefits of supplementing with vitamin C as a bodybuilder and weight trainer, let's get the basics out the way. Vitamin C, also called ascorbic acid or L-ascorbate if you want to get real technical, is one of the most important vitamins your body needs to function properly. It's necessary for tissue growth and healing the body among many other important things, and it's also classed as an antioxidant, meaning that it helps to protect your cells, strengthen the immune system, and fight off disease.

What foods contain good sources of vitamin C? You can find vitamin C in fruits like oranges, limes, lemons, bananas, pineapples (and many more) and in vegetables like red, yellow and green pepper/capsicum, broccoli, tomatos, sprouts, and more.

Simpy put, it's important to get sufficient amounts of vitamin C in your diet no matter what your activity levels are, however the more intense activities you undertake (such as heavy weight training), the more important this vitamin becomes and you'll likely need more than the average non-lifting dude or dudette (but we'll get to that later).

6 Benefits of Vitamin C Supplements for Weight Training

Of course you could and should increase your natural vitamin C intake daily from real foods such as fruit and vegetables, and that's the ideal way to go as you should be eating these in healthy amounts on a daily basis, but sometimes you can't always get the amount of vitamin C that you may need as a consistently heavy exerciser. Or perhaps you just want to guarantee you're getting enough, as excess vitamin C is not harmful and will simply be flushed out in urine. Here are some of the important benefits of vitamin C that you'll guarantee getting by supplementing with it daily:

1. Protects from free radical damage.

When you perform weight training sessions, free radicals are created in the body. Free radicals are basically metabolic waste products that attack the cells of your body. When free radicals attack your cells like this it is called "free radical damage". Because vitamin c is a strong antioxidant, it will fight these free radicals by either stopping their creation, or by reducing their effects.

2. Reduces cortisol production.

The stress of everyday life or weight lifting triggers a catabolic hormone known as cortisol. In terms of muscle building and fat loss, cortisol is bad for you and something you should try to avoid. Cortisol actually breaks down muscle tissue to use for energy, and tends to promote extra fat storage especially around your stomach. It also reduces the recovery of your muscles after your workouts, and interferes with nutrition transport to your muscles. So, I'm sure you can see why cortisol isn't your best friend, and one of the solid benefits of vitamin c is it reduces the production of this detrimental hormone in your body.

3. Strengthens the immune system.

Getting sick is the last thing a bodybuilder or avid weight lifter wants. You won't be able to train at your peak, or you may not be able to workout at all. Plus, getting sick just...well, sucks. Your diet will probably suffer too during your downtime, and losing a few pounds or kilos isn't going to help your muscular weight gain goalsThat's where vitamin C can help, as it's one piece of the puzzle of a strong, healthy immune system.

4. Helps with muscle soreness.

It has been proven that when vitamin c supplements are taken near a workout (ie before and/or after), your muscles won't become as sore over the next few days after an intense workout. If I don't supplement with vitamin c, I notice that my muscles ache just that little bit more than if I had of taken that handy vitamin c supplement. Try it out for yourself and you may see the subtle yet noticeable difference that vitamin c supplements can have on muscle recovery and post workout discomfort/pain. 

5. Increases iron absorption.

Vitamin c is proven to increase the absorption of iron in your body. If you must know, iron is used to bind oxygen to hemoglobin in your blood and is vital if you want to perform an intense weight training session with all your energy and maximum output, besides being necessary for general health and well-being. 

6. Helps create natural steroid hormones.

Last but not least of the benefits of vitamin c supplements is that it assists in the creation of natural anabolic steroids in the body. The amount of muscle that you are physically able to build relies on how much of this natural steroid hormone you have in your body, so the more the merrier. This is a strange correlation between vitamin c supplementation and muscle building, but do you research and you'll find this to be true.

How Much Vitamin C Should You Take Daily?

Now you understand some of the important benefits of supplementing with vitamin C as a gym-goer, you may be wondering how much you should be taking. The daily recommended intake is only 60mg, at least from a random source I last checked, but that is for average everyday people who aren't giving their all in the gym week in week out like the warrior that you are.

As a bodybuilder/lifter you require a higher amount of vitamins and minerals because you're a nutcase who walks into your nearest fitness establishment every other day with a strange singular focus on your body's total destruction that day and systematically tearing down as much of your muscle tissue as possible. If you're doing that, as you should be if you want to get the best size and strength gains possible, 60ms a day isn't going to cut it. As consistent heavy lifters, a daily dosage of at least 200-1000mg, but no more than 2000-3000mg, is generally the recommendation.

Can You Take Too Much Vitamin C? What Happens if You Do?

Don't stress too much about taking too much of this great vitamin, as large amounts of vitamin C is proven to be safe as it is water-soluble, meaning that your body flushes out any excess amounts of the vitamin through urine or sweat. If you're taking a multivitamin supplement, then don't forget to take the amount of vitamin C in your multivitamin into account. However, don't be silly and go overboard, as too much of anything is never a good thing, and in theory, whilst real difficult, it is possible to overdose on it. Also, avoid taking your vitamin C supplement on an empty stomach, as this could lead to indigestion issues.

Also, split your total daily intake into 2-3 dosages over the day, as it's not recommended to take too much in one go. Limit your intake to 1000mg in the one go. As an example, if you aim to take 1500mg of vitamin C supplements a day then you would split it up into 3 doses of 500mg: 1 in the morning, 1 before or after your workout, and 1 after your workout as an example. The timing doesn't matter too much though. 

What's a Good Cheap Vitamin C Supplement to Take?

Current Top Recommended Vitamin C Supplement. Cheap and Good Quality; 'nuff said.

Unlike choosing other weight lifting supplements, which you'll need to have your careful objective scientist hat on for to avoid the endless BS out there, picking a good vitamin C supplement is easy as it's hard to get this supplement wrong.

How do you find a good vitamin C product? Choose a reliable, well-known brand, and make sure it does not have additives like sugar, soy, wheat, or any artificial BS etc. Nature's Way are a safe bet and well-regarded in the industry, as they produce great value yet high quality supplements.

This one has 1000mg capsules, so taking one (or 2 if you really want to) of these per day should be all you need. Can't go wrong for the price.

3 Ways to Start Your Hardgainer Transformation

Hopefully this article has helped, but always remember to never get stuck in research land - information is great, but what's infinitely more important and the only thing that actually matters to get results and change your life is to be hitting the gym week in week out, with a properly structured, well-balanced and optmized training and nutrition plan for your specific goals (which if you're reading this is likely building muscle mass as a hardgainer/skinny guy).

To do that there's essentially 3 paths you can take, each with their pros and cons:

Path A: Design Your Own Mass Gain Program (cheapest)

Learn all the crucial basics, principles and over-arching strategies you need to know about planning the best well-balanced, science-based, all-natural mass building program for your specific goal and workout/diet preferences with our pillar 7-step comprehensive guide for beginner lifters and future heros. If you don't want to spend any money at all, this is how you do it, but be sure to thoroughly research all aspects of your DIY muscle gain program as an unbalanced/bro-science/straight-up-bad program can mean little to no gains at best, and bad posture, injuries and a whole lot of having to backtrack later at worst.

Path B: Follow A Proven Mass Gain Program ($)

To save time having to research and plan the best muscle building program for your specific goals as a hardgainer/skinny-guy/skinny-fat-dad-bod/whatever, there are indeed some excellent pre-made online programs out there that have stood the test of time in getting guys great results. It can give you a great head-on your transformation journey, and will make things simpler for you as it's simply a matter of executing a specific eating and workout program and not having to worry about getting all the little important details of your program on-point.

Sean Nal's hardgainer transformation program (you can see my full review and before/after pics using the program here) is the complete all-in-one online program I'd recommend to most people and especially beginners, and is the one I personally got the most out of when I first started.

Ignore any slick marketing, this guy's the real deal and easily one of the smartest hardgainers-turned-fitness-models I've come across online. Vince Delmonte's Mass Gain program comes in at a close second, who's another smart guy with the real-world results to back it up, who has another effective and proven step by step online program that's helped thousands of guys transform over a few months (rather than years).

Sean's step by step mass gain program could be the best $77 you'll ever spend and you'll have an intelligent, science-backed edge in the gym

Path C: Find a (Good) In-Person Trainer ($$$)

The most expensive option to achieve your dream physique, but if you have the money to spend (1 on 1 coaching can quickly add up in costs) then ensure you pick a trainer who understands the science behind muscle gain, fat burning, supplementation, nutrition, etc, and most importantly choose one who practices what they preach and has similar results to what you want. If you're a hardgainer, ideally you'll want a trainer who has been in your shoes before and started out as a skinny hardgainer themselves and managed to build muscle successfully, otherwise they may not understand the best course of action for you and give you unhelpful generic advice.

Whichever path you choose - stick with it for long enough, don't give up, and your success in transforming your body, strength, health, posture, and confidence will simply be a matter of when, not if. I'd say good luck, but you understand that last sentence I said you won't need it ;)



Mad-Scientist of Hardgainer-to-Hero Transformations for 12+ Years

Last and Definitely Least: Certified Fitness Instructor (real-world experience > school)