Antioxidants such as vitamin C, vitamin E, CoQ10, glutathione, and alpha lipoic acid are
important supplements for everyone, but especially for those who exercise on a regular basis.
The rational is that exercise is a highly oxidative process and, as a consequence, produces
free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.
There is conflicting evidence whether the best time to supplement with an antioxidant is
before or after a workout.
How much is usually taken by athletes?
Most research has demonstrated that strenuous exercise increases production of harmful
substances called free radicals, which can damage muscle tissue and result in inflammation and
muscle soreness. Exercising in cities or smoggy areas also increases exposure to free
radicals. Antioxidants, including vitamin C and vitamin E, neutralize free radicals before
they can damage the body, so antioxidants may aid in exercise recovery. Regular exercise
increases the efficiency of the antioxidant defense system, potentially reducing the amount of
supplemental antioxidants that might otherwise be needed for protection. However, at least
theoretically, supplements of antioxidant vitamins may be beneficial for older or untrained
people or athletes who are undertaking an especially vigorous training protocol or athletic
event.12
Placebo-controlled research, some of it double-blind, has shown that taking 400 to 3,000 mg
of vitamin C per day for several days before and after intense exercise may reduce pain and
speed up muscle strength recovery.345 However, taking
vitamin C only after such exercise was not effective in another double-blind
study.6 While some research has reported that vitamin E supplementation in the
amount of 800 to 1,200 IU per day reduces biochemical measures of free-radical activity and
muscle damage caused by strenuous exercise,789 several
studies have not found such benefits,10111213
and no research has investigated the effect of vitamin E on performance-related measures of
strenuous exercise recovery. A combination of 90 mg per day of coenzyme Q10 and a very small
amount of vitamin E did not produce any protective effects for marathon runners in one
double-blind trial,14 while in another double-blind trial a combination of 50 mg
per day of zinc and 3 mg per day of copper significantly reduced evidence of post-exercise
free radical activity.15
In most well-controlled studies, exercise performance has not been shown to improve
following supplementation with vitamin C, unless a deficiency exists, as might occur in
athletes with unhealthy or irrational eating patterns.1617 Similarly,
vitamin E has not benefited exercise performance,1819 except possibly
at high altitudes.2021
*Athletes and fitness advocates may claim benefits for antioxidants
based on their personal or professional experience. These are individual opinions and
testimonials that may or may not be supported by controlled clinical studies or published
scientific articles on antioxidants. For more complete and detailed information, including
references and safety information, see
Antioxidants as nutritional supplements.
References (To view, roll mouse over the "References" heading; to hide, click on the heading)
1. Kanter M. Free radicals, exercise and antioxidant supplementation.
Proc Nutr Soc 1998;57:9–13 [review].
2. Dekkers JC, Van Doornen LJ, Kemper HC. The role of antioxidant
vitamins and enzymes in the prevention of exercise-induced muscle damage. Sports Med
1996;21(3):213–38 [review].
3. Jakeman P, Maxwell S. Effect of antioxidant vitamin supplementation on
muscle function after eccentric exercise. Eur J Appl Physiol
1993;67:426–30.
4. Kaminski M, Boal R. An effect of ascorbic acid on delayed-onset muscle
soreness. Pain 1992;50:317–21.
5. Thompson D, Williams C, McGregor SJ, et al. Prolonged vitamin C
supplementation and recovery from demanding exercise. Int J Sport Nutr Exerc Metab
2001;11:466–81.
6. Thompson D, Williams C, Garcia-Roves P, et al. Post-exercise vitamin C
supplementation and recovery from demanding exercise. Eur J Appl Physiol
2003;89:393–400.
7. Itoh H, Ohkuwa T, Yamazaki Y, et al. Vitamin E supplementation
attenuates leakage of enzymes following 6 successive days of running training. Int J
Sports Med 2000;21:369–74.
8. McBride JM, Kraemer WJ, Triplett-McBride T, Sebastianelli W. Effect of
resistance exercise on free radical production. Med Sci Sports Exerc 1998;30:67–72.
9. Evans WJ. Vitamin E, vitamin C, and exercise. Am J Clin Nutr
2000;72:647S–52S [review].
10. Dawson B, Henry GJ, Goodman C, et al. Effect of Vitamin C and E
supplementation on biochemical and ultrastructural indices of muscle damage after a 21 km run.
Int J Sports Med 2002;23:10–15.
11. Beaton LJ, Allan DA, Tarnopolsky MA, et al. Contraction-induced
muscle damage is unaffected by vitamin E supplementation. Med Sci Sports Exerc
2002;34:798–805.
12. Petersen EW, Ostrowski K, Ibfelt T, et al. Effect of vitamin
supplementation on cytokine response and on muscle damage after strenuous exercise. Am J
Physiol Cell Physiol 2001;280:C1570–5.
13. Kanter MM, Nolte LA, Holloszy JO. Effects of an antioxidant vitamin
mixture on lipid peroxidation at rest and postexercise. J Appl Physiol
1993;74:965–9.
14. Kaikkonen J, Kosonen L, Nyyssonen K, et al. Effect of combined
coenzyme Q10 and d-alpha-tocopheryl acetate supplementaion on exercise-induced lipid
peroxidation and muscular damage: a placebo-controlled double-blind study in marathon runners.
Free Radic Res 1998;29:85–92.
15. Singh A, Failla ML, Deuster PA. Exercise-induced changes in immune
function: effects of zinc supplementation. J Appl Physiol 1994;76:2298–303.
16. Johnston CS, Swan PD, Corte C. Substrate utilization and work
efficiency during submaximal exercise in vitamin C depleted-repleted adults. Int J Vitam
Nutr Res 1999;69:41–4.
17. Gerster H. The role of vitamin C in athletic performance. J Am
Coll Nutr 1989;8:636–43 [review].
18. Tiidus PM, Houston ME. Vitamin E status and response to exercise
training. Sports Med 1995;20:12–23 [review].
19. Akova B, Surmen-Gur E, Gur H, et al. Exercise-induced oxidative
stress and muscle performance in healthy women: role of vitamin E supplementation and
endogenous oestradiol. Eur J Appl Physiol 2001;84:141–7.
20. Simon-Schnass I, Pabst H. Influence of vitamin E on physical
performance. Int J Vitam Nutr Res 1988;58:49–54.
21. Shepard RJ. Vitamin E and athletic performance. J Sports Med
1983;23:461–70 [review].
The information presented in Healthnotes is for informational purposes
only. It is based on scientific studies (human, animal, or in vitro), clinical
experience, or traditional usage as cited in each article. The results reported may not
necessarily occur in all individuals. For many of the conditions discussed, treatment with
prescription or over the counter medication is also available. Consult your doctor,
practitioner, and/or pharmacist for any health problem and before using any supplements or
before making any changes in prescribed medications. Information expires June 2009.
