Ascorbic acid, commonly referred to as vitamin C, is a nutrient found in a wide array of fruits and vegetables. Ascorbic acid is also commonly added to energy drinks, which also typically contain caffeine and other stimulants intended to increase alertness and reduce fatigue. Ascorbic acid offers a number of nutritional benefits, but it also has its drawbacks.
Improved Fat Burning
Including ascorbic acid in an energy drink can be beneficial if you're using the energy drink to fuel an exercise session. While the type of exercise you perform has a significant effect on the amount of fat you burn, research published in the June 2005 issue of the "Journal of the American College of Nutrition" indicates that the increased intake of vitamin C, or ascorbic acid, promotes a higher rate of fat burning.
Reduced Training Efficiency
Although consuming a high level of ascorbic acid may help you increase the amount of fat you burn during exercise, it may not be ideal if you're trying to improve your athletic conditioning. According to a study in the January 2008 issue of "The American Journal of Clinical Nutrition," consuming ascorbic acid can inhibit improvements in endurance normally promoted through athletic training.
Protection from Cell Damage
Ascorbic acid is an antioxidant, which means that it can protect your body's cells from free radical damage. Free radicals are molecules released by stress on your body, including exercise. According to research published in the August 2003 issue of "Free Radical Biology & Medicine", consuming ascorbic acid can reduce the likelihood of cell damage that is normally caused by exercise.
Increased Kidney Stone Risk
Energy drinks tend to contain large quantities of ascorbic acid, and if you drink more than one each day, or consume energy drinks with a diet rich in ascorbic acid, you may elevate your risk of kidney stone formation. The Linus Pauling Institute at Oregon State University notes that consuming more than 1,000 mg of ascorbic acid daily may increase your risk of kidney stones by up to 41 percent.
References
- "Journal of the American College of Nutrition"; Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response; C.S. Johnston; June 2005
- "The American Journal of Clinical Nutrition"; Oral Administration of Vitamin C Decreases Muscle Mitochondrial Biogenesis and Hampers Training-Induced Adaptations in Endurance Performance; January 2008
- "Free Radical Biology & Medicine"; Exercise-Induced Endotoxemia: The Effect of Ascorbic Acid Supplementation; T. Ashton, et al.; August 2003
- Linus Pauling Institute; Vitamin C; November 2009
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