Health Benefits of Vitamin C, All Backed by Science

What are the Benefits of Vitamin C?

• Boosts immunity;
• Decreases chronic disease risk;
• Regulates high blood pressure;
• Reduces heart disease risk;
• Helps stop gout problems;
• Lowers blood uric acid levels;
• Improves iron deficiency;

Vitamin C, also known as ascorbic acid, is the most in-demand vitamin nowadays. With the COVID-19 pandemic, the best defense would be to increase immunity. No wonder, vitamin C supplements get out of stock quickly.

Let us check out some of the benefits of taking a regular dose of vitamin C. As above mentioned, vitamin C can boost immunity.

This vitamin is involved in different parts of the immune system.

First of all, it is known that ascorbic acid stimulates the production of phagocytes and lymphocytes. These are white blood cells that help in protecting the body from infections. (1)

Poor health is also attributed to low vitamin C levels.

For instance, it has been observed that pneumonia patients have low vitamin C levels. Plus, taking vitamin C can make recovery time faster. (1, 2)

Another benefit associated with vitamin C is the lower risk of acquiring a chronic illness. This is because ascorbic acid is an antioxidant that can make the body’s defences stronger. (1)

Chronic diseases are the result of oxidative stress, which is caused by free radical accumulation. Meanwhile, antioxidants are known to fight oxidative stress. (1)

According to studies, vitamin C consumption can increase blood levels by up to 30 percent. This is helpful in combatting inflammation. (1, 2)

Moreover, vitamin C may be effective in decreasing blood pressure.

One animal study discovered that vitamin C supplementation may relax the blood vessels that are responsible for carrying blood from the heart. This helps decrease blood pressure levels. (1)

There was an analysis of almost 30 human studies involving vitamin C supplementation. It revealed that taking vitamin c can decrease systolic and diastolic blood pressure levels in healthy adults. (1)

Vitamin C may also decrease heart disease risk factors.

One analysis involving 9 studies with a total of 293, 172 respondents. It showed that people who supplemented at least 700 mg of ascorbic acid a day for 10 years had a 25% reduced risk of heart disease compared to those who did not. (1)

Also, 13 studies were analysed. It examined the effects of consuming at least 500 mg vitamin C every day. It found out that vitamin C consumption significantly lowered blood triglycerides and LDL cholesterol levels. (1)

For those who suffer from gout, taking enough vitamin C can help them be relieved as well.

Too much uric acid found in the blood can trigger gout symptoms. Uric acid is a kind of waste product. It can crystallise and be deposited in joints.

Based on some studies, vitamin C can help decrease uric acid in the blood. This means it can prevent gout attacks.

One study involving 1,387 men concluded that the consumption of vitamin C can significantly lower the uric acid blood levels. (1)

One more study involved observing 46,994 men in more than 20 years. It turned out that those who took vitamin C supplementation has a 44 percent decreased gout risk. (1)

Vitamin C supplementation can help avoid iron deficiency too. This is because it aids in improving iron absorption, especially from foods. This vitamin turns the poorly absorbed iron into a form that can be absorbed easier. (1)

Research stated that consumption of 100 mg vitamin C may result in better iron absorption by 67 percent. (1)

This means that vitamin C can help prevent anemia in people who are at risk of iron deficiency.

There are many other known benefits of taking vitamin C regularly. More studies are also being conducted to discover more of its potentials.

What is Vitamin C?

Vitamin C is one of the vitamins that are needed by your body. There are animals that can produce their own vitamin C. However, humans need to get this from food and supplement sources.

Some of the good sources of this vitamin are vegetables and fruits, especially citruses. Vitamin V can also be created in laboratories.

Many health benefits are linked to vitamin C, especially increasing immunity.

How Does Vitamin C Work?

Vitamin C is needed for the proper function and development of many body parts. Moreover, it has an important role in keeping the immune system functional.

How Do I Take Vitamin C?

Aside from eating fruits and vegetables, you can get vitamin C from supplements. It is available in different forms, such as tablets, capsules, effervescent powders, chewable tablets, and gummies.

Here is the recommended dietary allowance (RDA) for taking vitamin C supplementation:

• 0-6 months: 40 milligrams per day
• 7-12 months: 50 mg per day
• 1-3 years: 15 mg per day
• 4-8 years: 25 mg per day
• 9-13 years: 45 mg per day
• Women (14-18 years): 65 mg per day
• Men (14-18 years): 75 mg per day
• Women (19-over): 75 mg per day
• Men (19-over): 90 mg per day
• Pregnant women (14-18): 80 mg per day
• Pregnant women (19-over): 85 mg per day
• Breastfeeding mothers (14-18): 115 mg per day
• Breastfeeding mothers (19-over): 120 mg per day

For more information about vitamin C dosage, especially if you have any health condition, please talk to a healthcare provider.

Can I Take Vitamin C Along with Vitamins or Medicines?

Vitamin C is known to slow down the release of estrogen in the body. Thus, taking this vitamin estrogen medications or contraceptives can cause hormonal side effects.

On the other hand, taking vitamin C with antipsychotic drugs, like Prolixin (fluphenazine), is not advised. This is because the vitamin can lessen the Prolixin concentration in the bloodstream. This can result in the reduced effectiveness of the drug.

In order to avoid interactions, it is best to let your physician know before taking vitamin C supplementation.

Is Vitamin C Safe?

For most people, vitamin C is probably safe when taken orally in proper doses, topically on the skin, or when injected to the muscle, or intravenously.

Some of the probable side effects of vitamin C are headache, stomach cramps, heartburn, vomiting, and nausea. The more vitamin C taken, the more chances of experiencing these side effects.

In addition, taking more than 2000 mg of vitamin C daily may be unsafe. It could cause many side effects, such as severe diarrhoea and kidney stones.

Pregnant and breastfeeding women can take vitamin C as long as they follow the RDA guidelines. Infants and children can also take vitamin C supplements. Just make sure it is given at the right dosage.

How Will Vitamin C Benefit Me?

Without a doubt, you need vitamin C more than ever. It is your best protection against the coronavirus and other diseases.

Do you want the right ascorbic acid supplement for you? Ask us!

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