Vitamin C Shows Benefits For Exercise

As a result of the obesity epidemic in the United States, very few of us remain unaware of the benefits and the necessity of exercise, yet many of us have difficulty in maintaining a consistent program. A recent clinical study suggests that a classic nutrient may aid us in making our efforts seem like less of an effort. According to the results, daily supplementation with Vitamin C may decrease heart rate during exercise, as well as reduce the subjective perception of fatigue and exertion.

For the study, the research team recruited a total of 20 adults—four men, 16 women—with an average age of 35 and an average BMI of 34.3 (Grade One Obesity) to participate. All group members were assigned to a calorie-restricted diet for a period of four weeks, with or without daily supplementation with 500 mg of Vitamin C.

Results indicated that both groups experienced an equivalent weight loss of approximately four kilograms (or almost nine pounds) over the course of four weeks. At both the start and finish of the study, participants performed 60 minutes of cardiovascular exercise—in the form of a brisk walk—at an intensity level estimated to be 50 percent of their VO2 max.

While there were no significant differences in respiratory rates between the groups during exercise, it was discovered that the Vitamin C-supplemented group displayed consistently lower heart rates by comparison. The daily supplemental dose of 500 mg of Vitamin C was associated with an average of 11 fewer beats per minute during the exercise session, as compared to just three fewer beats per minute in the control group.

Moreover, according to the customary Rating of Perceived Exertion Scale (or RPE) the Vitamin C-supplemented group literally experienced their exercise session as an easier effort, despite objective measurements indicating that the physical demands were identical to those of the control group.

As the researchers reported, “These data provide preliminary evidence that Vitamin C supplementation decreases feelings of fatigue and perceptions of exertion during moderate exercise in obese individuals. Because strategies to improve adherence to exercise protocols are needed, further investigations of the impact of Vitamin C status on perceptions of effort during exercise are warranted.”

For a nation that is currently experiencing unwanted weight gain at unprecedented levels , these results are very promising. As one of the major obstacles to successful weight management is adherence to a consistent exercise program, the fact that a nutrient as readily available as Vitamin C may help to tip the balance in favor of this means it may help us enjoy greater success in tipping the scales in favor of our health as well.