"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. 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. It's also why we recommend taking it 30–40 minutes before training: the research on timing used collagen together with vitamin C. Read the full Pre-Training Protocol.
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.
Vitamin C contributes to the protection of cells from oxidative stress. For anyone training regularly, consistent Vitamin C intake is part of the recovery environment your body needs between sessions.
Immune Support: Relevant for Athletes in Particular
High training loads temporarily affect immune function — it's a well-documented phenomenon, and athletes in heavy training blocks often feel run down despite being otherwise in good shape.
Vitamin C contributes to the normal function of the immune system during and after intense physical exercise. That's one of the EU's authorised claims, and it's a good reason to keep your intake consistent during high-load training periods. It won't make you invincible, but it's an easy box to tick.
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. 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 reference daily amount is 80mg. Higher doses are often used in research contexts, 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.
