Vitamin C from citrus, other fruits and some vegetables is a potent antioxidant that can combat the potentially damaging effects of oxidative stress. Free radicals can be released during times of stress, including intense exercise. But a study published in Current Sports Medicine Reports cautions against getting too much of a good thing.

In an analysis of 12 different studies, researchers determined that 1 gram (1,000 mg) of vitamin C per day significantly impaired sports performance. They recommended around 200 mg per day, a dosage that can work against oxidative stress without holding back athletic performance.

True Strength Moment: The recommended Daily Value (DV) for vitamin C is 75 mg per day. DV doses are established for the general population, which tends to be fairly inactive. Hard training athletes and active adults who are chasing ambitious goals may benefit from a higher dosage, as this study suggests.