Micronutrients & recovery
Chronic supplementation with high-dose Vitamin C and E combined with strength training does not enhance muscle strength or hypertrophy and may blunt hypertrophic adaptations.
Do not take high-dose Vitamin C and E supplements if your goal is to build muscle or strength through resistance training. These supplements do not improve your gains and may actually stop your muscles from growing by blocking the natural chemical signals your body uses to adapt to exercise. Save your money and focus on your training and whole-food nutrition.
Findings from these studies indicate that vitamins C and E has no effect on muscle force production after chronic ST. Most of the evidence suggests that this kind of supplementation does not potentiate muscle growth and could possibly attenuate hypertrophy over time.
Why this rating
Based on a systematic review and meta-analysis of 7 high-quality RCTs (PEDro score 8-10), though heterogeneity in hypertrophy outcomes exists.
Source
The Effects of Strength Training Combined with Vitamin C and E Supplementation on Skeletal Muscle Mass and Strength: A Systematic Review and Meta-Analysis
Maurílio Tiradentes Dutra et al. · Journal of Sports Medicine · 2020
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →