Vitamin C is a vitamin with many health benefits. It can, for instance, help boost the immune system and decrease blood pressure. It can be found in a variety of foods and fruits.
Vitamin C is considered a necessary vitamin, which means that the body cannot produce it. However, it plays a variety of functions and has been associated with amazing health benefits.
It's water-soluble and can be found in a wide variety of vegetables and fruits, such as strawberries, oranges, kiwi fruits, broccoli, bell peppers, and kale. It's also found in spinach.
The recommended daily dose of Vitamin C is 75 mg for females and 90 mg for men.
Although it's generally recommended to get vitamin C through food, many people opt for supplements to meet their requirements.
Here are 7 scientifically proven advantages of taking vitamin C supplements.
1. Can reduce the risk of contracting chronic diseases.
Vitamin C can be a potent antioxidant that helps strengthen your body's defenses.
Antioxidants are substances that enhance immunity. They protect cells from damaging molecules called free radicals.
When free radicals accumulate, they can trigger oxidative stress, which has been linked to a myriad of chronic illnesses.
Studies have shown that taking more vitamin C may increase the levels of antioxidants in your blood by as much as 30 percent. This aids your body's natural defenses to fight inflammation.
SUMMARY
Vitamin C has been identified as a potent antioxidant that can increase your blood's antioxidant levels. This could help decrease the risk of developing chronic illnesses such as heart disease.
2. Can help control high blood pressure.
About 13% of American adults suffer from hypertension.
High blood pressure can put you at risk for heart disease, which is the most common cause of death worldwide.
Research has shown that vitamin C could reduce blood pressure in people with and people who do not have high blood pressure.
A study on animals found that consuming a vitamin C supplement helped relax blood vessels that transport blood out of the heart, decreasing high blood pressure.
Additionally, a review of 29 human studies revealed that consuming a vitamin C supplement decreased systolic blood pressure (the highest number) by 3.8 millimeters and diastolic blood pressure (the lesser number) by 1.5 millimeters per hour, on average, among healthy adults.
For adults with high blood pressure, vitamin C supplements decreased the systolic blood pressure to 4.9 millimeters, while diastolic blood pressure decreased by 1.7 millimeters, on average.
While these results are encouraging, it's not certain if the blood pressure effects last for a long time. Furthermore, people suffering from high blood pressure shouldn't rely solely on vitamin C as a treatment.
SUMMARY
Vitamin C supplementation has been shown to lower blood pressure in healthy adults and those with high blood pressure.
3. Reduces your risk of contracting heart disease.
Heart disease has been identified as the number one reason for death across the globe.
Numerous factors contribute to the increased risk of developing heart illness, including hypertension, high levels of triglycerides levels or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.
Vitamin C can help in reducing the risk factors that can reduce the risk of developing heart disease.
For instance, a review of 9 studies involving 293,172 people found that, after 10 years of follow-up, those who consumed 700 mg or more of vitamin C per day had a 25% increased risk of heart disease compared to people who did not use the vitamin C supplement.
Another study of 15 found that consuming vitamin C from food sources—not supplements—is associated with a lowered risk of developing heart disease.
However, researchers were unsure whether people who ate vitamin-C-rich foods also had an enlightened lifestyle compared to those who took supplements. Therefore, it is unclear whether the differences are caused by vitamin C or other elements in their food habits.
Another study focused on the effect of taking at least 500 mg of vitamin C per day on risk factors for developing heart disease, such as blood cholesterol and triglyceride levels.
The study revealed that the consumption of the vitamin C supplement substantially decreased LDL (bad) cholesterol levels by about 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.
In summary, it is believed that consuming or taking 500 mg or more of vitamin C every day could lower the risk of developing heart disease. But if you already have a vitamin-C-rich diet, supplements might not bring additional benefits for heart health.
SUMMARY
Vitamin C supplements are associated with a lower risk of developing heart disease. They may reduce risk factors for heart attack, including elevated concentrations of LDL (bad) cholesterol and triglycerides.
4. Could lower blood uric acid levels and prevent Gout attacks
Gout is a form of arthritis that affects around 4 percent of American adults.
It's excruciating and causes arthritis of joints, particularly those with big toes. Gout sufferers have swelling and suddenly intense attacks of pain.
Gout symptoms are triggered by an excess of uric acid in the blood. Uric acid is a waste product produced by the body. When present in high quantities, it can crystallize and settle in joints.
A few studies have demonstrated that vitamin C can help lower the amount of uric acid present in the blood and, in turn, protect against attacks of gout.
A study of 1,387 men found that individuals who consumed the highest amount of vitamin C experienced significantly higher levels in the blood of Uric acid than people who ate the least amount of vitamin C.
Another study followed healthy 46,994 men aged 20 and older to determine if vitamin C intake was related to the development of Gout. It was found that people taking the vitamin C supplement were 44% less likely to develop the risk of developing gout.
A further study of 13 found that taking the vitamin C supplement for 30 days substantially decreased blood uric acids compared to the placebo.
There is an obvious connection between vitamin C and uric acid levels; however, further research is required regarding the effects of vitamin C intake on gout.
SUMMARY
Supplements and foods rich in vitamin C are associated with decreased blood uric acid levels and a lower risk of developing Gout.
5. Helps prevent iron deficiency
Iron is an essential mineral that performs a range of roles in the body. It is essential for making red blood cells and for carrying oxygen around the body.
Vitamin C supplementation can enhance iron absorption in the diet. Vitamin C helps convert iron that is not well absorbable, like iron from plants, to a more absorbable form.
This is particularly beneficial for those on a no-meat diet since meat is a significant supply of iron.
In reality, just taking 100 milligrams of vitamin C could boost iron absorption by as much as 67 percent.
In turn, vitamin C could lower the risk of anemia in those prone to iron deficiency.
A study conducted in the United States found that 65 children suffering from mild iron deficiency were offered vitamin C supplements. The supplements helped control their anemia.
If you are suffering from low levels of iron, eating high-quality vitamin C-rich food or taking a vitamin C supplement could help increase your iron levels in the blood.
SUMMARY
Vitamin C helps increase your iron absorption, which isn't well absorbable, for example, iron from meat-free sources. It could also decrease the chance of having iron deficiencies.
6. Increases immunity
One of the primary motives people take vitamin C is to improve their immunity, as it plays a role in many aspects of the immune system.
First, vitamin C stimulates the production of white blood cells, also known as phagocytes and lymphocytes, which aid in protecting the body from infection.
Vitamin C is another vitamin that helps the white blood cells function better while also protecting them from damage caused by potentially harmful molecules such as free radicals.
Thirdly, Vitamin C is a crucial component that protects the skin. It is actively transported into the skin, where it acts as an antioxidant and strengthens the skin's barrier.
Studies have also demonstrated that vitamin C can reduce the time needed to heal wounds.
Furthermore, Low levels of vitamin C have been associated with poor health outcomes.
For instance, those with pneumonia are more likely to suffer from lower levels of vitamin C. Vitamin C has also been found to reduce the time required for recovery.
SUMMARY
Vitamin C could boost your immune system by helping the white blood cells work better, improving the skin's defense system, and helping wounds heal quicker.
7. Helps protect your memory and thoughts as you get older.
The term “dementia” describes the symptoms of memory and thinking problems.
It affects more than 35 million people across the globe and is most often seen in the elderly.
Research suggests that inflammation and oxidative stress close to the spine, brain, and nerves (altogether called the central nervous system) may raise the chance of developing dementia.
Vitamin C has been identified as a potent antioxidant. Low levels of the vitamin are linked to a diminished ability to remember and think.
Additionally, numerous studies have revealed that those who suffer from dementia might have lower levels in blood of vitamin C.
In addition, consuming high levels of vitamin C from foods or supplements has been proven to protect memory and thinking as one age.
Vitamin C supplements could help against diseases like dementia if you aren't getting adequate Vitamin C in your daily diet. However, more human studies are required to study the effects of vitamin C supplementation on nervous system health.
SUMMARY
A low level of vitamin C has been linked to an increased likelihood of developing memory conditions like dementia. Consuming high amounts of vitamin C through food or supplements provides protection.
Unproven claims regarding vitamin C
Vitamin C is a potent antioxidant with numerous scientifically proven benefits. Still, it also contains numerous unsubstantiated claims backed by a lack of evidence or even no evidence whatsoever.
Below are a few unproven statements concerning vitamin C:
- Helps prevent common colds. Vitamin C may decrease the severity of colds and recovery times by 8% for adulthood and 14% for children, but it cannot stop them from happening.
- Reduces cancer risk. A few studies have connected vitamin C intake to a decreased chance of developing various cancers. However, most studies have shown that vitamin C doesn't alter the likelihood of developing cancer.
- It protects against eye diseases. Vitamin C can be associated with a lower risk of eye diseases such as cataracts, age-related macular degeneration, etc. However, vitamin C supplements have little effect and could cause harm.
- It may be able to treat lead toxicities. Although people with lead poisoning appear to suffer from low levels of vitamin C, there isn't any conclusive research from humans to confirm that vitamin C is effective in treating lead toxicities.
SUMMARY
Although vitamin C has many positive effects, it hasn't been proven to stop the common cold, lower cancer risk, prevent eye diseases, or treat lead toxicity.
The most important thing is the bottom line
Vitamin C is a water-soluble vitamin obtained through the diet or supplements.
It has numerous health benefits, like increasing antioxidant levels and lowering blood pressure. To guard against the onset of Gout, enhance iron absorption, improve the immune system, and decrease dementia and heart disease risk.
Vitamin C supplements are a fantastic and easy way to increase the amount of vitamin C you consume when you struggle to get enough from your diet.