Vitamin C is essential for the growth and repair of body tissues, collagen production, and muscle maintenance. But how much vitamin C is needed to maintain muscle mass, especially as we age?

Vitamin C plays an important role in muscle health due to its antioxidant properties, which help fight oxidative stress – a condition that can lead to muscle damage and inflammation. Vitamin C supplementation helps maintain muscle mass as we age.

1. Why is it important to maintain muscle mass as we age?

Muscle mass declines with age, so it is important to maintain and build it. Strong, toned muscles help provide:

– Better balance and mobility: Strong muscles help stabilize joints, thereby reducing the risk of falls and fractures.

– Metabolic status: Muscle tissue is metabolically active, helping to maintain a healthy weight and manage conditions such as type 2 diabetes.

Older adults are at increased risk of falls and fractures due to muscle loss.

– Bone health: When moving and exercising, muscles exert force on bones. This stimulates bone regeneration and maintains bone density.

– Improve quality of life: Strong muscles help older people live more independently and actively.

– Prevent chronic diseases: Sarcopenia is a condition of muscle loss, or muscle loss in older people. Therefore, maintaining muscle mass can reduce the risk of sarcopenia, metabolic syndrome, and cardiovascular disease.

2. How does vitamin C maintain muscle?

Vitamin C plays an important role in maintaining muscle mass through:

– Collagen synthesis: Collagen plays a major role in maintaining the integrity and repair of ligaments, tendons, and muscles. Vitamin C is essential for the synthesis of collagen, a major structural protein in muscle tissue.

– Antioxidant protection: Vitamin C helps neutralize free radicals produced during vigorous physical activity. By reducing oxidative stress, vitamin C helps prevent fatigue and muscle damage.

Vitamin C is abundant in citrus fruits.

– Immune Support: Having a strong immune system is important for your overall health and wellness, as well as muscle recovery. Vitamin C supports immune function, repair, and recovery after exercise.

– Iron Absorption: Vitamin C supports the absorption of non-heme iron, which is important for oxygen transport and energy production in muscles.

3. How much vitamin C should I take per day to maintain muscle?

The recommended amount of vitamin C depends on gender. In general, adult men should take 90 mg per day and women should take 75 mg per day.

To protect muscles and overall health, it is important to meet vitamin C needs through diet. Vitamin C is abundant in many fruits and vegetables.

Options:

• Citrus fruits: Oranges, lemons, limes 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.

Vitamin C supplements may be an option when dietary intake is inadequate. However, it is important to consult a doctor before taking them to avoid possible dangers.