Vitamin C is a necessary component of good health. It aids in the formation and maintenance of bones, skin, and blood vessels. It’s also a powerful antioxidant.
Vitamin C is found in a variety of foods, particularly fruits and vegetables. Supplements containing vitamin C are also available.
Vitamin C is also known by the names L-ascorbic acid, ascorbic acid, and L-ascorbate.
Learn why we need vitamin C, how much we need, and where to get it in this article.
Vitamin C is a water-soluble vitamin that does not get stored in the body. People must take vitamin C-rich foods on a daily basis to maintain optimal levels.
Vitamin C is required by the body for a variety of tasks. Here are a few examples:
- It aids in the production of collagen, L-carnitine, and certain neurotransmitters in the body.
- It acts as an antioxidant, assisting the body in the removal of undesirable molecules known as reactive oxidative species (ROS).
- It aids iron absorption in the body.
- It helps to strengthen the immune system.
- It aids in the healing of wounds.
Reactive Oxygen Species (ROS) that are produced by natural biological processes, pollution, and other reasons. They may produce oxidative stress, which can lead to cell damage.
Vitamin C’s antioxidant properties may assist to reduce inflammation and the chance of developing a variety of diseases, including cancer.
Vitamin C is required for the production of collagen in the body. This is the most important component of connective tissue, accounting for 1–2% of muscle tissue.
Collagen is found in a variety of fibrous tissues, including:
- Tendons
- Ligaments
- Skin
- The Cornea
- Cartilage
- Bones
- The Gut
- Blood Vessels
Scurvy is caused by a lack of vitamin C in the body. Swollen joints, bleeding gums and loose teeth, anemia, and exhaustion are among symptoms of scurvy.
The following are some of the vitamins C Benefits:
Healing of wounds
Vitamin C is found in skin, muscle, and other tissues and aids in the production of collagen.
People who don’t get enough vitamin C may have a harder time mending wounds because their bodies can’t manufacture enough collagen.
Cardiovascular Health
Contain antioxidant characteristics that help widen blood arteries and increase nitric oxide production, which helps to minimize plaque instability in atherosclerosis.
This could aid in the prevention of heart disease and hypertension (high blood pressure).
Age-related macular degeneration and cataracts
Vitamin C may help delay the progression of age-related macular degeneration and reduce the likelihood of cataracts. More research, however, is required.
Experts believe that oxidative stress may play a role in both illnesses, therefore any benefit from vitamin C could be attributed to its antioxidant properties.
Diabetes
A 2019 study on diabetes, 31 participants aged 60 and up to examine if taking vitamin C supplements affected their blood glucose levels after eating.
When compared to taking a placebo, the subjects’ glucose levels and blood pressure improved after taking supplements for four months. This shows that vitamin C could be used to treat diabetes in the future.
Anemia
Vitamin C helps persons with iron deficiency anemia absorb more iron, and some doctors recommend taking vitamin C supplements along with iron tablets to promote absorption.
According to a 2020 study, 432 patients who used iron supplements for iron deficiency. Others did not take vitamin C with their iron supplement.
However, both groups experienced identical increases in iron, implying that vitamin C supplementation isn’t required in this case.
Pollution
Air pollution is made up of a variety of pollutants and chemicals that can harm people’s health.
Combining vitamin C and vitamin E may have an antioxidant impact that might help relieve asthma and chronic obstructive pulmonary disease symptoms.
Allergies
An allergic reaction causes the immune system to launch an inflammatory response, which can include swelling and hives. The body produces reactive oxygen species (ROS) during this process, which can contribute to oxidative stress.
In a study published in 2018, 71 persons with skin or respiratory allergies were given different amounts of intravenous vitamin C, and the researchers tracked how severe their symptoms were. According to their findings, eating a high quantity of vitamin C can help alleviate allergy symptoms.
They also discovered evidence that low vitamin C levels are common in allergy sufferers.
Suffering from motion sickness
In a 2014 study, 70 participants were given 2 grams of vitamin C or a placebo before spending 20 minutes in a wave pool on a life raft. Seasickness was reduced in those who took the supplement.
Is vitamin C effective in the treatment of the common cold?
Many individuals believe that vitamin C might alleviate the symptoms of a common cold. Taking doses of 200 milligrams (mg) or more per day, on the other hand, may benefit persons who:
- have exposure to cold temperatures
- engage in strenuous physical activities
- Smoking causes low vitamin C
Cancer treatment and vitamin C
Although specialists have not proved this, vitamin C may aid in the treatment of cancer.
Vitamin C protects the body from oxidative stress, which is caused by high amounts of reactive oxygen species (ROS). Oxidative stress can cause cell damage and may be involved in the development of some malignancies.
High doses of vitamin C were found to delay the growth of some forms of malignant tissue in a 2015 animal study. According to the study, vitamin C could one day be used as a new treatment for colorectal cancer.
Also, according to the authors of a 2013 review, vitamin C may assist cancer patients when used in conjunction with other treatments.
Fresh fruits and vegetables are the best sources of vitamin C. Heat and heating in water, on the other hand, can destroy some of the vitamin C content in these foods, so it’s best to eat them raw.
Vitamin C can be found in the following foods:
- Red And Green Peppers
- Oranges And Orange Juice
- Grapefruit
- Kiwifruit
- Strawberries
- Spinach And Other Green, Leafy Vegetables
- Tomatoes
- Potatoes
- Green Peas
Who is at risk of suffering from a deficiency?
Those who are susceptible to vitamin C deficiency include:
Persons who smoke or are exposed to secondhand smoke infants who exclusively drink evaporated or boiled milk people who eat a bland diet people with certain medical problems, particularly those involving intestinal malabsorption
Is it true that smokers require more vitamin C?
Oxidative stress can be caused by smoking and exposure to other contaminants. Antioxidants like vitamin C can aid in the reduction of oxidative stress.
People who smoke have lower vitamin C levels than those who do not smoke. This could be attributed to greater oxidative stress levels.
The mucous membranes of the mouth, throat, and lungs are also irritated and damaged by smoking.
Vitamin C is required for healthy mucosa and aids in the reduction of inflammation. It is recommended that smokers drink an additional 35 mg of vitamin C each day.
How much is too much Vitamin C?
Adults should consume a maximum of 2,000 milligrams of vitamin C per day.
Although taking too much vitamin C is unlikely to create difficulties, a person who consumes more than 1,000 mg of vitamin C per day will not absorb all of it. Diarrhea and gastrointestinal discomfort are possible side effects.
People are unlikely to eat too much, and their bodies are incapable of storing it. A high supplement intake, on the other hand, may result in kidney stones.
This could raise the risk of cardiovascular problems in women following menopause, but there isn’t enough research to back this up.
Before taking vitamin C supplements, people with hereditary hemochromatosis, an iron absorption issue, should consult with their doctor. Vitamin C levels that are too high can cause tissue damage.
Summary
Vitamin C is a multi-functional antioxidant and vital nutrient. It aids in the production of collagen, the reduction of oxidative stress, and the improvement of wound healing, for example.
Vitamin C is abundant in fresh fruits and vegetables. Some people take supplements, but it’s always a good idea to check with a doctor first to make sure they’re safe.
Do you take Vitamin C, and if so, how effective is it? Please leave your thoughts in the box below.