Vitamin C Benefits: Research-driven Insights into its Impact on Health
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 22, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 22, 2024Table of Contents
Vitamin C, also known as ascorbic acid, is considered an essential nutrient due to its invaluable contributions to our overall health and well-being. As a highly effective antioxidant, vitamin C safeguards our cells by neutralizing harmful free radicals, which are molecules that can disrupt cellular function and thereby contribute to the development of various diseases. Despite its importance, our bodies cannot produce vitamin C naturally; hence, a steady intake through diet and supplementation is critical for maintaining optimal health.
This article will explore the numerous benefits associated with vitamin C, diving into recent research findings and discussing the recommended daily intake for various populations. By understanding the significance of this nutrient, we can more effectively leverage its potential to improve our health and even avoid some chronic diseases.
Scientific exploration of vitamin C continues at full speed as the health impacts it has are broad and diverse.
Loads of scientific studies focus on vitamin C. They look into the potential benefits it brings to our immune system, skin, hair, nails, and how it reduces risk of chronic diseases. The impact vitamin C has on cognitive health and aging is also explored.
When we think of vitamin C and immunity, the link is strong. As vitamin C is said to boost the production of white blood cells which fight infections. It also increases their function and shields them from harm caused by dangerous molecules, like free radicals. Besides, vitamin C is proposed to boost the skin’s ability to defend itself because it aids the making of collagen. This is a protein that plays a major role in keeping our skin strong.
Vitamin C matters much when it comes to the health of our skin, hair, and nails. As it is said to aid the production of collagen. This contributes to healthy and resilient skin. It also upholds the strength of our hair and nails.
Recent research hints that vitamin C could be a key player in reducing the risk of some chronic diseases. This is attributed to it’s antioxidant properties which reduces inflammation and keeps the heart in good shape, which may reduce the risk of heart disease. Besides, vitamin C may help keep blood pressure in check, lower the risk of heart disease, and even ward off some cancers as well.
The link between vitamin C and improved cognitive health, especially in older age, can’t be ignored. Low levels of vitamin C may lead to a higher risk of memory and thinking disorders, such as dementia. Consuming enough vitamin C, through diet or supplementation, may help defend memory and cognition over time. Research is ongoing and before starting any kind of supplements always consult with your doctor before doing so.
Despite a lot of research backing the benefits of vitamin C, some beliefs need to be set straight.
There’s a common belief that the more vitamin C you consume, the better for your health. But the truth is, there’s no clear proof that taking big doses of vitamin C supplements gives more health benefits. In fact, too much vitamin C can result in side effects like nausea, diarrhea, and kidney stones.
There’s some research suggesting that vitamin C may fight cancer. But the evidence that vitamin C supplements can prevent or treat cancer isn’t robust. Health experts keep pointing out the need to get vitamin C from a balanced diet rich in fruits and vegetables.
Let’s take a deeper dive into how vitamin C may enhance our health and well-being.
Vitamin C’s antioxidant properties may help lower the risk of several chronic diseases, including heart disease, cancer, and stroke. Eating foods rich in vitamin C and taking supplements may boost blood antioxidant levels. In turn, this shields cells from harmful free radicals that trigger inflammation and disease but always consult your doctor before taking supplements.
High blood pressure is a major risk factor for heart disease. Some studies suggest vitamin C may help reduce blood pressure. It does this by relaxing the blood vessels so that blood flow is better.
Heart disease is the top killer worldwide. Plenty of factors increase the risk of heart disease. These include high blood pressure and high blood cholesterol. Vitamin C may help reduce the risk of heart disease. It improves blood vessel dilation, reduces inflammatory markers, and lowers blood pressure.
Gout is a painful type of arthritis. It happens when there’s too much uric acid in the joints. Some studies suggest that a good amount of vitamin C may lower blood uric acid levels. This may reduce the risk of gout attacks.
Vitamin C improves iron absorption in the body, especially from plant-based sources. This may help reduce iron-deficiency anaemia. This condition happens when there aren’t enough red blood cells to take oxygen all over the body. Eating food rich in vitamin C with food rich in iron may help those at risk of anaemia.
Vitamin C is proposed to make the immune system stronger. It is said to boost the production white blood cells. These cells are key in fighting off infections. Plus, vitamin C helps protect these cells from damage caused by free radicals.
Low levels of vitamin C have been linked to a higher risk of memory and thinking disorders, like dementia. Getting enough vitamin C, either by eating it or taking supplements as per doctor’s advice, may help guard against cognitive decline.
Vitamin C plays is supposed to play a big role in the body’s ability to heal wounds. Being part of collagen production and having antioxidant properties favours the repair process. This speeds up recovery and fixes damaged tissue.
Some research hints that vitamin C may better heart health. It does this by defending against oxidative stress within the blood vessels. Plus, it improves nitric oxide production and reduces plaque buildup. Such buildup is linked to atherosclerosis. Consuming enough vitamin C may help lower the risk of heart disease.
There’s a link between vitamin C and a lower risk of cataracts and age-related macular degeneration. This is a disease that can cause loss of vision as we grow older. Making sure to get enough vitamin C every day, either from foods or supplements as per doctor’s advice, may be good for overall eye health and vision.
Studies suggest that vitamin C supplements may improve the control of sugar levels in people with type 2 diabetes. Probably by cutting down blood glucose levels after eating and improving overall metabolism control.
Because vitamin C helps the body absorb more iron, it may ward off anaemia in people likely to lack iron. Eating foods or supplements rich in vitamin C, alongside iron-rich foods, may help improve iron status.
The antioxidant benefits of vitamin C may give some protection from the harmful effects of pollution. These include breathing trouble and inflammation. Making sure to get enough vitamin C every day may counteract the harm caused by pollutants.
Some research hints that vitamin C may play a role in keeping allergies like asthma and eczema in check. It does this by reducing inflammation and boosting the immune response to allergens. Getting enough vitamin C may help control and reduce the risk of allergic reactions.
Vitamin C has been found to lessen symptoms of motion sickness, such as seasickness. Making sure to get enough vitamin C may improve how we tolerate motion sickness. This could make us feel better during travel.
Despite popular belief, vitamin C doesn’t prevent sickness. However, it might still be helpful. According to the researchers, vitamin C may reduce the severity and duration of colds and the flu and reduce the chances of further complications.
Dr. Siddharth Gupta, B.A.M.S, M.D
The suggested daily intake of vitamin C changes based on age, sex, and special cases. These include being pregnant or a smoker. Knowing personal needs and understanding the role vitamin C has is key to getting the most benefits from it.
The table below shows the general suggestions based on age, gender, and specific stage of life.
Age Group/Sex | RDI of Vitamin C (mg) |
Infants (0-6 months) | 40 (Adequate Intake) |
Infants (7-12 months) | 50 (Adequate Intake) |
Children (1-3 years) | 15 |
Children (4-8 years) | 25 |
Children (9-13 years) | 45 |
Males (14-18 years) | 75 |
Females (14-18 years) | 65 |
Male Adults (19+ years) | 90 |
Female Adults (19+ years) | 75 |
Pregnant (14-18 years) | 80 |
Pregnant (19+ years) | 85 |
Breastfeeding (14-18 years) | 115 |
Breastfeeding (19+ years) | 120 |
It’s good to know that smokers may need an extra 35 mg of vitamin C per day. This is because smoking can reduce the amount of vitamin C in the body.
If you take too much vitamin C, you may experience the following side effects such as bloating, diarrhoea, headaches, flushed skin, cramps or an upset stomach. Taking very high levels of supplements puts a lot of strain on your kidneys. As a result, kidney stones can form and, in extreme cases, kidney failure can occur.
Dr. Rajeev Singh, BAMS
Vitamin C naturally exists in many fruits and vegetables. These include citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach. Eating such foods or taking supplements can secure a good daily intake of this key nutrient.
A diet rich in different fruits and vegetables with a lot of vitamin C is the best way to meet the suggested daily intake. Some very good sources of vitamin C are as follows.
For people who can’t meet their daily vitamin C needs through food alone, supplements may be needed. There are many forms of vitamin C supplements, including tablets, capsules, chewable tablets, gummies, dissolving powders, and liquids.
Your doctor or healthcare provider may suggest you start taking vitamin C supplements if it’s right and safe for your specific health needs and circumstances.
Some researchers claim that due to its antioxidant properties, vitamin C may counteract various chemotherapy-related medications. Nonetheless, some scientists hypothesise that vitamin C might improve the efficacy of chemotherapy. In my opinion, do not take any supplements, including vitamin C, while receiving chemotherapy without first consulting your doctor.
Dr. Smita barode, B.A.M.S, M.S.
Certain factors may increase the risk of a vitamin C shortage. These are as follows.
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A lack of vitamin C can cause scurvy. This is a rare but very serious disease marked by anaemia, bleeding gums, easy bruising, and poor wound healing. Early warning signs and symptoms of a lack may include feeling tired, irritable, weight loss, and having aches in the joints and muscles.
Certain groups are more likely to lack vitamin C. These include the following people.
Even though vitamin C is seen as safe and usually well-tolerated, too much of it can lead to side effects like diarrhea, queasiness, throwing up, stomach cramps, and heartburn. For a long time, taking vitamin C supplements at high doses may also raise the chance of making kidney stones.
When taken at the right doses, vitamin C is usually seen as safe. Still, too much can cause side effects such as:
Your doctor or healthcare provider should be consulted before starting any vitamin C supplements. He or she will ensure the dose is right for your specific health needs and discuss any possible drug interactions if you are taking other drugs for other issues.
Vitamin C may have drug interactions with the following.
If you’re taking any of these drugs or substances, talk to your healthcare provider to make the right plan regarding vitamin C supplements.
In this article, we see that Vitamin C potentially plays an important role in total well-being. From boosting the immune system and reducing inflammation to potentially improving cognitive function and supporting heart health, vitamin C has been found to positively influence many features of human health. Ensuring you get enough of it every day, whether through diet or taking supplements, is vital for the best health results.
To get the most out of what vitamin C offers, it’s important to eat a diet rich in fruits and vegetables that are known to have a lot of this nutrient. Plus, being aware of factors that may raise the risk of a lack is key. Also, talking to a healthcare provider before starting any supplement regimen can make sure using it is safe and suitable. By making it a part of our daily lives, we may boost health.
Vitamin C is key for health, having a potentially vital role in the immune system, heart health, wound healing, skin health, and cognitive function.
Yes, consuming vitamin C every day (through food or taking supplements) is needed since the body can’t make it on its own. The suggested daily intake changes based on age, sex, and special conditions, such as being pregnant or a smoker.
Symptoms of low levels of vitamin C may include feeling very tired, irritable, weight loss, joint and muscle aches, dry or split hair, inflamed or bleeding gums, and healing wounds poorly.
There isn’t a strong reason not to take vitamin C at night, but some people might feel stomach discomfort or have trouble falling asleep after taking it. If this happens, consider taking vitamin C earlier in the day, so it doesn’t disrupt your sleep.
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