"Vitamin C? You just pee it all out."
It's one of those things people say with total confidence, usually when you mention taking supplements. And there's a grain of truth in it — your body doesn't store large reserves of Vitamin C the way it does with fat-soluble vitamins. Whatever it doesn't use is excreted.
But here's what that argument gets wrong: the reason your body doesn't store it is because it's using it constantly. The fact that excess gets excreted isn't evidence that it's unnecessary — it's evidence that the body takes what it needs and moves on. The question worth asking is what exactly it's using it for.
Vitamin C and Collagen: The Part Most People Don't Know
This is the one that matters most for anyone taking a joint supplement or focused on active recovery.
Collagen is the most abundant protein in the human body. It's the primary structural component of cartilage, tendons, ligaments, and bone. Your body produces it constantly — repairing connective tissue from training, rebuilding cartilage, maintaining the integrity of joints under load.
Here's the bit that often gets missed: your body cannot synthesise collagen without Vitamin C. It's not a nice-to-have co-factor. It's a required step in the biochemical process. Without sufficient Vitamin C, collagen formation stalls. This is precisely why EU food safety regulations permit the authorised claim that "Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones."
This is why OOST ReGen & Recover includes 80mg of Vitamin C per sachet alongside 8,000mg of hydrolysed marine collagen. Supplementing with collagen and then skipping Vitamin C is a bit like filling your car with fuel and forgetting the spark plugs.
Antioxidant Protection During and After Training
Intense exercise generates free radicals — unstable molecules that cause oxidative stress in muscle and connective tissue. This is a normal part of the adaptation process, but excessive oxidative stress impairs recovery and contributes to inflammation.
Vitamin C is one of the body's primary water-soluble antioxidants. It neutralises free radicals before they cause unnecessary cellular damage. For anyone training regularly, consistent Vitamin C intake supports the recovery environment your body needs to repair and adapt between sessions.
Immune Support: Relevant for Athletes in Particular
High training loads suppress immune function temporarily — it's a well-documented phenomenon. Athletes in heavy training blocks are more susceptible to upper respiratory infections, not less, despite being otherwise in good shape.
Vitamin C supports the production and function of white blood cells. Maintaining adequate levels during high-load training periods is a straightforward way to reduce the risk of the kind of cold that derails two weeks of preparation. It won't make you invincible, but the evidence for immune support is among the most consistent in the Vitamin C research literature.
Why Consistency Matters More Than Dose
Because the body doesn't store Vitamin C long-term, a single large dose doesn't give you a week's worth of cover. Daily intake is what keeps tissue levels topped up and collagen synthesis running efficiently. This is another reason it makes sense to include it in a daily supplement rather than treat it as something to take occasionally when you feel run down.
For most adults, the recommended daily amount is 80mg. Higher doses are often used in research contexts, particularly around exercise performance, but for general joint and recovery support, hitting your daily baseline consistently is more important than chasing high doses intermittently.
Getting It from Food Too
OOST provides your daily 80mg, but there's no reason not to stack food sources on top of that. Red peppers are one of the most concentrated sources — more Vitamin C per gram than most citrus. Kiwi, strawberries, broccoli, and blackcurrants are all solid options. If you're eating a reasonably varied diet with some fruit and vegetables, you're likely getting a decent baseline already.
The supplement is there to make sure you hit your target consistently, not to replace good food habits.
Note: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional if you have any concerns about your nutrient intake or health.
