Question: Hi, multiple studies claim Vit C/E blunt hypertrophy and should thus be avoided. I’d be interested in your opinion on this.
Answer: Whether antioxidants including Vit C blunt the effects of exercise on muscle strength has been one of my interests for a while, since I play badminton regularly (3-4 times a week and ~2 hours each time) for ~15 years. In a nutshell, I am convinced that Vit C/E (and other antioxidants and mito nutrients) overall offer more health benefits and I have been taking high doses of these supplements (e.g., 10,000 mg or more of Vit C daily) for 15-20 years. And my health including my stamina and endurance is much better than before. I just mixed a bottle of water with 10,000 mg of Vit C, 1,200 mg of magnesium glycinate and 15,000 mg of glycine and ready to go to my badminton practice.
The relationship between vitamin C and E supplementation and muscle hypertrophy is more nuanced than simply claiming they should be avoided:
1. Mixed findings on hypertrophy: While some studies suggest vitamin C and E supplementation may blunt muscle hypertrophy, the evidence is not conclusive. One study found that “vitamin C and E supplement did not significantly blunt muscle hypertrophy during 10 weeks of training”[2]. Another study reported that supplementation “blunts increases in total lean body mass in elderly men after strength training”[3].
2. Potential negative effects on strength gains: Some research indicates that high-dose vitamin C and E supplementation may hinder strength development, though the effects appear to be relatively small. One study found a significant difference in strength gains between placebo and vitamin-treated groups[4].
3. Dose and timing matter: The negative effects were primarily observed with high doses of these vitamins. For example, one study used 1000mg/day of vitamin C and 235mg/day of vitamin E, which are much higher than the recommended daily allowances[5].
4. Importance of timing: Some experts suggest that timing of supplementation may be crucial. Taking antioxidants immediately before or after workouts may be more likely to interfere with muscle adaptations. It’s recommended to have them at least 2 hours prior to exercise and minimally afterwards[5].
5. Overall health benefits: Despite potential concerns for muscle growth, these vitamins still have important health benefits. The negative effects on muscle growth, if any, appear to be small and may not outweigh the overall health benefits for most people[5].
6. Individual variation: The effects may vary depending on factors like age, training status, and baseline nutrition[1].
In conclusion, while there is some evidence suggesting high-dose vitamin C and E supplementation may slightly impair muscle adaptations to strength training, the effects are likely small for most individuals. Rather than completely avoiding these vitamins, it may be more prudent to focus on proper timing and dosage, especially for those primarily concerned with maximizing muscle growth and strength gains.
Citations:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6973181/
[2] https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/jphysiol.2014.279950
[3] https://www.researchgate.net/publication/279714994_Vitamin_C_and_E_supplementation_blunts_increases_in_total_lean_body_mass_in_elderly_men_after_strength_training
[4] https://examine.com/deep-dives/vitamin-c-and-e-supplementation-may-hinder-strength-training/
[5] https://www.reddit.com/r/Supplements/comments/faegv6/studies_have_found_that_antioxidants_like/