Reduces Tiredness And Fatigue
Feeling tired and fatigued sometimes is normal especially if you lead a busy lifestyle or exercise a lot.
However, if youre feeling exhausted all the time is a sure sign that your body is struggling to convert the energy you give it into action.
If you are fuelling your body with the food and drink it needs and still feeling the fatigue, it could mean that your body is lacking in certain micronutrients, like vitamin C.
Weakness and fatigue are among the symptoms of a vitamin C deficiency, so its important to make sure youre getting enough. A cause and effect relationship has been established between the intake of adequate levels of vitamin C and reduced tiredness and fatigue.8
Side Effects Of Vitamin C Effervescent Tablets
If you develop any of the following symptoms of an allergic reaction, get emergency medical attention: hives difficulty breathing swelling of your face, lips, tongue, or neck. If you develop any of the following symptoms, stop using ascorbic acid and contact your doctor right away: Chills, fever, increased need to pee, painful or difficult urination or severe pain in your side or lower back, blood in your urine.
Brightens Skin & Prevents Early Ageing Signs:
Vitamin C tablets for skin can provide whitening, brightening and lightening to the skin. Vitamin C formscollagen that is responsible for providing healthy, younger-looking and radiant skin. It also prevents the appearance of scars andwrinkles and improves the tone and texture of the skin.
Due to all such wonderful benefits for skin, vitamin C serums are widely used in skin care routine.
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How Much Vitamin C Do You Need Per Day
Firstly, no universal amount of vitamin C will be the perfect fit for everybody.
For instance, vitamin C plays a vital role in attenuating smoking-related damage.
Regarding the latter point, this means that people who smoke will benefit from a higher vitamin C requirement to protect their health .
That said, there are some recommended daily allowances for vitamin C that try to demonstrate the sufficient level of vitamin C for all people.
The table below shows these recommended values
As shown, the daily vitamin C dosage for male adults, female adults, and children is slightly different.
However, none of these values are overly difficult to meet.
For instance, a single regular-sized yellow bell pepper provides 341 mg of vitamin C over five times the recommended daily allowance.
What Are Vitamin C Tablets Benefits
Also famous with the name of ascorbic acid, this vitamin is a water-soluble vitamin. This vitamin is essential for normal body development and growth. The importance of vitamin C is due to its potential antioxidant properties. The vitamin C tablets benefits are immense.
For instance, iron absorption, maintenance the structure and function of connective tissue, strengthening the bones, teeth, cartilages and enhanced wound healing. Overall, this vitamin is known to repair and rejuvenate the whole well-being.
Other than this, vitamin C tablets for skin act as a boon. This vitamin acts as potent collagen enhancer, antioxidant, anti-inflammatory, and depigmenting agent.
By improving collagen, this vitamin thickens the epidermis and dermis by scavenging free radicals, this vitamin known to lowers the damage done by harmful UV rays and pollutants by possessing anti-inflammatory properties, this vitamin known to fade the acne scars and sun spots by dispensing de-pigmenting actions, these vitamin C tablets for face are known to brighten the skin tone and make it glowing and radiant.
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How To Take It
The best way to take vitamin C supplements is 2 – 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take 250 – 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child.
Daily intake of dietary vitamin C is listed below.
- Men over 18 years: 90 mg
- Women over 18 years: 75 mg
- Pregnant women 14 – 18 years: 80 mg
- Pregnant women over 18 years: 85 mg
- Breastfeeding women 14 – 18 years: 115 mg
- Breastfeeding women over 18 years: 120 mg
Because smoking depletes vitamin C, people who smoke may need an additional 35 mg per day.
The dose recommended to prevent or treat many of the conditions mentioned in the Uses section is often 500 – 1,000 mg per day.
Can Reduce The Risk Of Chronic Disease
Free radicals are unstable atoms that damage cells. When these free radicals build up, they create what is known as oxidative stress, which is linked to many chronic diseases.
Vitamin C, as we mentioned, is a powerful antioxidant that helps in fighting off the effects of free radicals. Not only does this boost your immune system, but also helps your body fight off the effects of oxidative stress namely, inflammation.
Vitamin C reduces the risk of many chronic diseases, such as cancer, inflammatory disorders, chronic fatigue syndrome, and asthma, to name a few.
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Vitamin C Health Benefits
As a water-soluble, ascorbic acid, vitamin C benefits the body due to its ability to perform many critical functions of maintenance. An example of these functions would be how it forms collagen in bones, cartilage, muscle and blood vessels.
These functions allow vitamin C to aid in repairing bones and teeth by helping the body to incorporate calcium into its tissues. In addition, it helps the body heal wounds by speeding up the recovery process by aiding the body in forming new tissue.
Lastly, vitamin C helps absorb iron so the body can create enough red blood cells it needs and avoid anemia.
What Is The Best Form Of Vitamin C To Take
Though most vitamin C supplements come in the form of ascorbic acid, several other types are also available.
Mineral ascorbates, such as sodium ascorbate or calcium ascorbate, are less acidic and may be preferable by people who experience digestive side effects when taking regular ascorbic acid. However, there is limited research on whether these forms are actually more well-tolerated .
Meanwhile, liposomal vitamin C is a form encapsulated in liposomes, a small vesicle made from cholesterol or other phospholipids. These supplements can help increase the absorption of vitamin C, but they are also often more expensive .
Some supplements also combine vitamin C with other flavonoids, such as citrus extract. While some research suggests that this could boost vitamin C absorption, other studies have turned up mixed results .
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What Are The Natural Sources Of Vitamin C
As vitamin C is not produced in the body, it is supplemented in the human body via dietary sources . Vitamin C foods that you can rely upon are citrus fruits like lemon, orange and kiwi. Other than other foods like berries, peppers, cabbage, broccoli, tomatoes, potato and spinach also known to have good quantities of vitamin C.
Research On Vitamin C For Cold Treatment
Common advice at the onset of cold symptoms suggests a regimen of high vitamin C intake. Yet, this opposes numerous studies examining the effects of starting vitamin C after the onset of cold symptoms.
Plainly stated, The trials in which vitamin C was introduced at the onset of colds as therapy did not show any benefit. Unfortunately, reactive supplementation doesnt seem to reduce the symptoms or the duration of the cold.
In contrast, there was a success at reducing the duration of cold symptoms during daily supplementation for prevention. For children this represented an average reduction of 14% in symptom days, while in adults the reduction was 8%.
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Scientific Health Benefits Of Vitamin C
A diet loaded with vitamin Crich foods such as oranges, kiwi, and peppers helps more than just the immune system.
Vitamin C is one of the most talked about vitamins. The nutrient gets special buzz for its immune-boosting potential. But touting vitamin C‘s ability to shorten the common cold only scratches the surface of its role in the body.
This antioxidant isnt naturally made by the body, so its crucial to obtain it from vitamin Crich foods, according to the Mayo Clinic. Vitamin C can be found in a variety of foods, including red and green bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts, says Tamar Samuels, RDN, a cofounder of Culina Health in New York City.
Adult women need 75 milligrams of vitamin C per day, and adult men need 90 mg, according to the National Institutes of Health . Most Americans source enough of the nutrient through diet alone.
Read on to learn about seven major health benefits of vitamin C.
Vitamin C Improves Iron Absorption
Vitamin C also improves the bodys ability to absorb iron, particularly from plant-based foods which can be more difficult for the body to absorb compared to animal products . This is important due to irons role in creating red blood cells and carrying oxygen throughout the body.
With meat and animal products being a primary source of iron, the aid vitamin C provides in absorbing iron from plant-based food is especially good news for individuals who are vegetarian or vegan. Research also shows simply taking as little as 100 mg of vitamin C per day to improve iron absorption by 67%, benefiting those who are anemic or prone to iron deficiency. For example, a study of 65 children with anemia showed consuming a vitamin C supplement helped alleviate the symptoms associated with anemia.
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Aids In Collagen Production
Vitamin C is a required component for the production of hydroxyproline and hydroxylysine, both of which are needed to bind the molecules that produce collagen. This, in turn, firms and tones the skin. Collagen deficiency makes the skin dull and lifeless. Collagen rejuvenates the skin from the roots and reduces wrinkles and symptoms of aging.
Vitamin C And Immunity
Vitamin C affects several components of the human immune system. Vitamin C appears to play a role in a number of neutrophil functions including increased chemotaxis, increased particulate ingestion, enhanced lysozyme-mediated non-oxidative killing, protection against the toxic effects of superoxide anion radical, inhibition of the halide-peroxide-myeloperoxidase system without a pronounced bactericidal effect, and stimulation of the hexose monophosphate shunt .
Vitamin C inhibits the excessive activation of the immune system to prevent tissue damage. It also supports antibacterial activity, stimulates natural killer cells and differentiation of Th0 subset into Th1 subset . In addition, vitamin C also modulates synthesis of proinflammatory cytokines, or expression of adhesive molecules .
Thus, vitamin C has diverse role as an antioxidant protecting the immune cells against intracellular ROS production during inflammatory response, acting as an enzymatic cofactor and maintaining tissue integrity and plays a crucial role in formation of skin, epithelial and endothelial barriers . Of late vitamin C supplementation has been found to be beneficial in various inflammatory conditions.
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Supports The Immune System
Our immune system is responsible for keeping us healthy and the stronger it is, the better. Everyones immune system needs vitamin C to function normally, so keep it topped up!4
Researchers from the University of Helsinki found that taking a vitamin C supplement could reduce the rate of colds in active people by 50%.5
Want to support your immune system while making your taste buds happy? Heres a tasty way to up your vitamin C.
Vitamin C And Cancer Therapy
Vitamin C may help treat cancer, though experts have not confirmed this.
As an antioxidant, vitamin C protects the body from oxidative stress, which can occur when ROS levels are high. Oxidative stress can lead to cell damage and may play a role in some cancers.
A found that taking high doses of vitamin C may slow the growth of some types of cancerous tissue. The paper suggests that vitamin C could, one day, become a new treatment for colorectal cancer.
Also, the authors of a suggest that vitamin C might work well alongside other treatments to benefit people with cancer.
The note that some alternative therapists already use intravenous vitamin C when treating cancer, fatigue, and infections. However, they note that more research is necessary.
Intravenous vitamin C
Taking too much vitamin C is unlikely to cause any significant problems, but if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb it all. This may lead to diarrhea and gastrointestinal discomfort.
People are unlikely to consume too much through their diet, and their bodies cannot store it. However, having a high intake through supplements may result in kidney stones.
This may also increase the risk of cardiovascular problems in females after menopause, but there is not enough evidence to confirm this.
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Vitamin C For Healthy Skin
When levels of vitamin C inside the body are low, we can start to see that reflected in the skin. People with vitamin C deficiency often have rough, dry or inflamed skin. We also know that vitamin C helps make collagenso it only makes sense that beauty industry professionals decided applying vitamin C to our skin topically might have a benefit.
Turns out they were right vitamin C serums are amazing natural skin boosters, evening out redness and helping to reduce the appearance of dark spots. In addition, it seems to help increase collagen production, which as any woman in her forties knows, helps decrease fine lines and wrinkles. Its antioxidant benefits also appear to help protect the skin from sun damage.
Vitamin C For The Immune System
As youre likely aware, vitamin C is a critical component in keeping your immune system in tip-top shape. Many studies have shown its efficacy in cases of bacteria and viral infection, including lung inflammation caused by the flu and pneumonia.
Its thought that vitamin Cs immune supporting benefits come from its ability to help produce white blood cells the bodys defenders against infection.
And levels of the vitamin are low in patients who have severe infections like tuberculosis, further indicating a relationship between vitamin C levels and the immune system.
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The Health Benefits Of Vitamin C
According to recent research, vitamin C may offer health benefits in these areas:
1. Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.
2. Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad.
3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
“People who consume more fruit and vegetables will not only have higher levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals,” study researcher Phyo K. Myint said in an email interview.
Other studies have suggested that vitamin C may also:
Symptoms Of Vitamin C Deficiency
In todays society, vitamin C deficiency is somewhat rare. Most people get enough from foods that are fortified with vitamins at the very least. However, some segments of the population are at greater risk for deficiency, like smokers, alcoholics and those with eating disorders. By some estimates, 13% of the population may actually struggle with lower levels of vitamin C. Vitamin C deficiency leads to a condition called scurvy. But I want to be clear, that optimal and deficient are two different things and the absence of scurvy doesnt mean your levels of vitamin C are sufficient for your needs.
Some of the signs that vitamin C deficiency may be an issue include:
- Poor immunity
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How Much Vitamin C Should You Take
The recommended daily allowances for vitamin C intake for adults are:
- 75 mg for females
- 85 mg for pregnant females
- 120 mg for breastfeeding women
- 90 mg for males
Keep in mind that these suggestions are likely not high enough to achieve optimal levels of vitamin C in the body. Therapeutic doses are generally recommended in the 600-1000 mg per day range.
Clinically, Ive observed, as have many other clinicians experienced in nutritional therapy, that supplementation with much higher doses is more tolerable during an acute illness then may be otherwise. Remember, the studies on immunity have shown benefit with consistent daily supplementation and not initiation at onset of symptoms. But we also understand that during acute illness our vitamin C requirements can increase. Because we are animals that dont make vitamin C, there is an argument to be made that we need to increase our intake when were sick to support our body.