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Is Vitamin C Good for Muscle Recovery?

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David J. Sautter is an NASM-certified personal trainer, fitness-nutrition specialist, and sports-conditioning specialist. With over a decade in the industry, he has written hundreds of fitness articles as well as dozens of e-books, training guides, and online courses. Learn more about David Sautter at

Did you know that humans are one of the few animals that can't make vitamin C inside their bodies?

For us to get our daily recommended allowance of vitamin C, we need to consume it in food or supplements.

And let’s face it, given our busy schedules, it’s much easier to get it through a daily supplement!

During the past few years in particular, the benefits of vitamin C have been front and center with supplement sales skyrocketing.

The problem is that most of those vitamin C supplements are not liposomal based, which means most of the benefit is being lost.

What is Liposomal Vitamin C?

Liposomes are tiny spheres made of fat that surround the Vitamin C and protect it from being destroyed by the digestive system. This allows it to be absorbed directly into the bloodstream.

When Vitamin C is able to reach the bloodstream, you will get the most benefit from it, especially after a workout.

Even if vitamin C reaches the blood stream, is it really that beneficial for muscle recovery?

Is Vitamin C Good for Muscle Recovery?

There is scientific evidence to suggest that vitamin C may be beneficial for more than skin and cold season – it can also support muscle recovery.

Vitamin C is important to athletes because, as an antioxidant, it can help to reverse some of the oxidative damage that occurs from exercise. But that’s not its only benefit for fitness enthusiasts.

Alleviates Muscle Soreness

Due to its antioxidant status, vitamin C can assist the cell in the healing process. As a result, the post-workout delayed onset muscle soreness – better known as DOMS – is reduced in both severity and duration.

A study conducted on rugby players showed that those who supplemented with vitamin C were able to reduce both their perceived level of muscle soreness and the number of days it took for them to fully recover. [1]

Supports Muscle Tissue Repair

Vitamin C is required for the biosynthesis of collagen, which is required for connective tissue repair.

Amino acids are the literal building blocks of muscle tissue. When collagen is produced, it’s broken down into usable amino acids.

These amino acids are then shipped to where they need to go to repair the microtears in the muscle tissue. These microtears are a natural part of exercise, especially strength training.

Studies show that increased collagen production can support muscle repair and the healing process. [2]

One of the easiest ways to increase both collagen production and muscle repair is with supplemental vitamin C.

Helps with Connective Tissue Repair

Connective tissue is different from muscle tissue in two primary ways:

First, connective tissue refers to tendons and ligaments that attach muscle to muscle, muscle to bone, or bone to bone.

Second, connective tissue takes far longer to heal and repair than muscle tissue.

Muscle tissue takes around 90 days to heal following an injury. Connective tissue takes around 270 days to fully heal after an injury.

Just like with muscle tissue, collagen provides the necessary amino acids needed for healing and recovery.

Immune System

Did you know that after exercising your immune system takes a hit?

It's natural and it actually strengthens your immune system in the end. But for someone who is already dragging from not enough sleep and a poor diet, this stress can prove to be too much, resulting in an illness like a flu.

Vitamin C promotes a healthy immune system and it may help to prevent the dip in immune function that may occur right after exercise. [3]

More Benefits of Liposomal Vitamin C

You know that liposomal vitamin C is a great post-workout supplement, but what’s so special about liposomal vs. traditional vitamin C supplements?

Superior Bioavailability

First, liposomal vitamin C is more bioavailable, meaning that it is better absorbed by the body.

This is because the liposomes that surround the vitamin C protect it from the harsh acidic environment of your stomach.

As a result, more of the vitamin C is able to make it into the bloodstream where it can actually be used by the body.

No Gastrointestinal Side Effects

With regular vitamin C supplements, taking high doses can often lead to gastrointestinal issues like heartburn and indigestion.

Liposomal vitamin C allows for higher doses of the vitamin to be taken without experiencing any gastrointestinal side effects.

Liposomal Vitamin C is More Effective Than Regular Vitamin C

One study showed that liposomal vitamin C was able to raise blood levels of vitamin C significantly higher than traditional vitamin C supplements. [4]

Another study showed that liposomal vitamin C was able to increase the production of collagen, which is the main structural protein in muscle tissue and skin. [5]

As we mentioned above, the fact that liposomal vitamin C can support collagen production is one of the many reasons why it’s great for post-workout recovery.

How Much Liposomal Vitamin C Do You Need?

The amount of liposomal vitamin C you need will depend on many factors, including your age, health status, and what you are using it for.

As a general rule, most people can safely take between 500 mg and 2000 mg per day, but the sweet spot tends to be at 1,200 mg each day.

The more active you are, the more your body might need.

What's the Best Liposomal Vitamin C?

When choosing a liposomal vitamin C supplement, make sure to look for one that is made with non-GMO ingredients, is free from common allergens, and does not contain any artificial colors, flavors, or sweeteners.

Just as important, make sure that the supplement contains a proper dosage. Right around 1,200 mg would be ideal.

Haroutine Liposomal Vitamin C: The Athlete's Vitamin C

Not only is liposomal vitamin C better absorbed and tolerated by the body, but it is also more effective at doing what it is supposed to do.

But not all liposomal vitamin C supplements are created the same.

If you're looking for an elite-quality liposomal vitamin C supplement, look no further than Haroutine.

This vegan supplement is safe from common allergens like soy and gluten. It also contains the optimal dosage of 1,200 mg per serving!

Experience the difference that a real liposomal vitamin C supplement can make.


  1. Tanabe Y, Fujii N, Suzuki K. Dietary Supplementation for Attenuating Exercise-Induced Muscle Damage and Delayed-Onset Muscle Soreness in Humans. Nutrients. 2021 Dec 24;14(1):70. doi: 10.3390/nu14010070. PMID: 35010943; PMCID: PMC8746365.
  2. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
  3. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
  4. Davis JL, Paris HL, Beals JW, Binns SE, Giordano GR, Scalzo RL, Schweder MM, Blair E, Bell C. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia-Reperfusion Injury. Nutr Metab Insights. 2016 Jun 20;9:25-30. doi: 10.4137/NMI.S39764. PMID: 27375360; PMCID: PMC4915787.
  5. Maione-Silva L, de Castro EG, Nascimento TL, Cintra ER, Moreira LC, Cintra BAS, Valadares MC, Lima EM. Ascorbic acid encapsulated into negatively charged liposomes exhibits increased skin permeation, retention and enhances collagen synthesis by fibroblasts. Sci Rep. 2019 Jan 24;9(1):522. doi: 10.1038/s41598-018-36682-9. PMID: 30679479; PMCID: PMC6345870.
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