Vitamin C is not only about general health, immunity, and a remedy for flu and colds. It is also a supplement that can be confidently used in physical activity as part of prevention and active support for the musculoskeletal system. All this is thanks to its link with collagen.
Collagen
First of all, it should be remembered that the musculoskeletal system is not only muscles, but also joints, tendons, ligaments, and connective tissue. There are many products on the market that support the elements mentioned, although unfortunately one important issue is often forgotten, namely collagen.
Let us start with the fact that it accounts for as much as one-third of the protein in our body on average. Despite the many types of collagen, the largest amounts are types 1 to 3, with type 1 being characterised by particular stretching properties. It is produced mainly by connective tissue cells, and its location is the extracellular matrix.
Type 1 and 3 collagen is especially valuable for the skin, while type 2 is found mainly in cartilage tissue. The latter is used for the regeneration and protection of joints, cartilage, and other elements of the musculoskeletal system. It is also important that, with age, the level of this protein decreases, and we are more exposed to injuries, trauma, or even wrinkles appearing on the skin.
What is more, the decrease in collagen causes joint chondromalacia known to many sports enthusiasts (e.g. of the knee) with pain accompanying movement.
The loss of this protein with age is a normal and natural process, although its extent depends to a large degree on lifestyle, genetics, and strictly environmental factors. For athletes and physically active people, it is especially important to ensure efficient collagen synthesis inside the body.
If you decide to supplement it, it is best to choose an ingredient that has been hydrolysed, which significantly increases its bioavailability and absorption by the body. Despite the possibility of supplementation, it is worth ensuring support for its production, as well as creating the right conditions through appropriate dietary steps and lifestyle changes.
As a result, we not only reduce the risk of injuries and micro-injuries, which in the longer term could translate into serious damage, but we also increase our training capabilities. Increasing training loads and progression in exercises become easier to implement. This, in turn, translates into faster and better development in the trained discipline.
What does vitamin C have to do with it?
The role of collagen is probably clear – a protein that acts as a binder, gives the skin elasticity, reduces the risk of injuries, and makes it possible to carry out more effective training sessions. Of course, we will not stop the physiological processes of its loss or the degree determined by genetics, but to a large extent we can delay this and minimise losses, enjoying good condition and appearance for longer.
To understand the role of vitamin C in the whole process, we need to look at the mechanism of synthesis of this protein. Collagen is a protein, and therefore it is made up of amino acids. Most of these are amino acids produced by the body, namely glycine, proline, arginine, and alanine. In a smaller part, it also includes lysine, which we are not able to produce ourselves.
But that is not all… It is not only about efficient synthesis, but also about ensuring that the collagen produced is able to maintain the proper structure and serve the body. For this purpose, it needs hydroxyproline and hydroxylysine, which are formed from the amino acids proline and lysine. In addition, the whole process cannot exist without an adequate level and constant supply of vitamin C.
You can probably already see that good-quality collagen, which will make it possible to achieve the goal and protect musculoskeletal structures, will not be produced without vitamin C. However, it should be remembered that in special circumstances the vitamin breaks down much faster, and therefore is excreted as well. Not only in disease states, but also with high exposure to stress and increased physical activity.
Then it is used for a greater number of processes and consumed in a shorter time. That is why physically active people (just like sick people) have a greater demand for vitamin C and other vitamin and mineral elements.
It is a good idea to remember products that are a source of sulphur (e.g. eggs and offal) and silicon (e.g. nuts, wholemeal bread, oat flakes), because these elements are used for collagen synthesis. As for vitamin C, it is best to choose that from natural sources, such as rosehip and acerola. In addition, the presence of bioflavonoids will support the achievement of the goal, as they limit the breakdown of vitamin C.
In short: what matters in the context of collagen synthesis?
- adequate amounts and the right form of vitamin C,
- silicon,
- the right amount of sulphur,
- bioflavonoids,
- reducing the share of sugar in the diet (excess sugar increases the rate of glycation, and its advanced products lead to damage to proteins, including collagen),
- B vitamins (especially B3 and B6),
- copper (red meat, nuts),
- reducing exposure to stress (you can additionally rely on adaptogens that increase stress resistance and reduce its level),
- taking care of proper lifestyle hygiene (including eliminating stimulants, especially tobacco products),
- proline (egg whites, meat),
- vitamin A (animal products and plant products as beta-carotene),
- anthocyanidins,
- appropriate physical activity,
- supplements that limit aging processes.
