Vitamin C And Skin Lightening
Skin color and tone is determined by melanin, a pigment made by melanocytes. Melanocytes are cells that are found in the skin and they work by converting amino acid tyrosine into melanin using the enzyme tyrosinase. Melanin is the deposited in the upper layer of the skin in form of Pheomelanin or Eumelanin . The more melanin your cells produce, the darker your skin will become. Dark skin pigmentation is accelerated by those things that increase the activity of melanocytes or damage the skin such as hormonal imbalance, sun exposure, medications and damage by free radicals.
A Brief Primer On Scurvy
Its estimated that, between 1500 and 1800, around two million peoplemostly seafarersdied of scurvy. It wasnt until the juice of citrus fruits was added to sailors daily ration of grog that the worlds navies got a handle on the problem. The pejorative American term limey derives from lime-juicer. Juicing limes is what British sailors were doing to prevent the ravages of the disease in the 19th century.
Recommended Daily Intake Of Vitamin C
Its fairly common knowledge that vitamin C is essential in the human diet. A prolonged deficiency is otherwise known as scurvy.
And no, scurvy is not limited to pirates and sailors, but it was way back in 1747 that James Lind deduced through a trial on sailors , that oranges and lemons treated this mysterious illness.
It wasnt until 1933 that the chemical structure for vitamin C was identified, and since then science has come a long way in discovering the benefits of it.
The National Academy of Sciences and the NIH suggest the following Recommended Daily Amount of vitamin C in adult females:
|Female Life Stage|
Although scurvy is rarely seen today, its best to ensure youre getting the amounts above at a minimum. And its important to note that any recommended daily amount includes both food and supplement sources.
Read Also: Does Orange Juice Have Vitamin D Or C
Effects On Weight Loss
Although vitamin C doesn’t necessarily cause weight loss, it seems to be related to body weight. According to the review published in 2005 in the “Journal of the American College of Nutrition,” higher vitamin C intakes are associated with lower body-mass indexes. The authors of this review also point out that getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise. Therefore, vitamin C deficiency may hinder weight and body fat loss.
How To Take Ascorbic Acid
Use Ascorbic Acid exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
Use exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
The recommended dietary allowance of vitamin C increases with age. Follow your healthcare provider’s instructions. You may also consult the Office of Dietary Supplements of the National Institutes of Health, or the U.S. Department of Agriculture Nutrient Database listings for more information.
Drink plenty of liquids while you are taking ascorbic acid.
The chewable tablet must be chewed before you swallow it.
Ascorbic acid gum may be chewed as long as desired and then thrown away.
Do not crush, chew, or break an extended-release tablet. Swallow it whole.
Measure liquid medicine with a special dose-measuring spoon or medicine cup. If you do not have a dose-measuring device, ask your pharmacist for one.
Keep the orally disintegrating tablet in the package until you are ready to take it. Use dry hands to remove the tablet and place it in your mouth. Do not swallow the tablet whole. Allow it to dissolve in your mouth without chewing. Swallow several times as the tablet dissolves.
Store ascorbic acid at room temperature away from moisture and heat.
Read Also: What Does Vitamin C For Skin
Vitamin C Powder Benefits & Uses
Vitamin C powder has many uses for total body health. When taken orally, vitamin C may help protect the body from immune system deficiencies. Vitamin C powder can also be used either orally or topically for its skin care benefits, which may include helping to fight wrinkles and discoloration. Vitamin C powder can even be used for hair care! Read on to learn more about vitamin C powder uses and how to get the benefits.
How Much Vitamin C Should Be Taken To Fight Off A Cold
For normal, healthy adults, the daily recommended amount is 75 mg for women and 90 mg for men. For young children up to 3 years of age, the recommended amount is 15 mg per day and is 25 mg per day for children between the ages of 4 and 8.
In cases of pregnancy and breastfeeding, the daily recommendations are higher. For pregnant women, the recommended dosage is 85 mg and for those breastfeeding, it is 120 mg per day.
If you have a cold or other illness you are trying to fight off, there are increased recommended amounts. For both men and women, you can have up to 2000 mg per day.
For children 3 and under, the upper limit is 400 mg per day and for those 4 to 8 years of age, the upper limit is 650 mg. For women who are either pregnant or breastfeeding, up to 2,000 mg per day should be ok.
You May Like: Where Can You Buy Usana Vitamins
Vitamins And Minerals For Older Adults
Vitamins help your body grow and work the way it should. There are 13 essential vitamins vitamins A, C, D, E, K, and the B vitamins .
Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.
Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet, you will probably get enough of most minerals.
You Can Use Vitamin C With Retinol But Be Cautious
In the past it was thought that you should avoid using vitamin C products with retinoids at all costs. And that is still sort of true. They work best in different skin environments, so using them at the same time may make both less effective. And because they can have similar effects on the skin, experts do still advise against using these two ingredients together, Dr. Hogan says.
Using them in the same part of your routine can cause irritation, Dr. Lamb says, but its okay to use them on the same day at different times. Experts generally advise using vitamin C products in the morning and retinoids at night.
Recommended Reading: When Should I Put On Vitamin C Serum
Whats The Recommended Intake
The Institute of Medicine has developed a set of reference values for specific nutrient intake levels, including for vitamin C.
One set of guidelines is known as the Recommended Dietary Allowance and considers average daily nutrient intake from both foods and supplements.
RDA recommendations for specific gender and age groups should meet the nutrient needs of 9798% of healthy individuals (
Here are the RDAs for vitamin C :
|Adult women||75 mg|
|Adult men||90 mg|
|Pregnant women||85 mg|
|Breastfeeding women||120 mg|
In addition to the RDA recommendations for vitamin C, the Food and Drug Administration has issued a recommended Daily Value .
The DV was developed for food and supplement labels. It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV .
Currently, the recommended DV for vitamin C for adults and children aged 4 and above is 60 mg regardless of gender. However, in January 2020, this will increase to 90 mg .
The RDA for Vitamin C ranges from 1575 mg for children, 75 mg for adult women, 90 mg for adult men, and 85120 mg for women who are pregnant or breastfeeding.
Vitamin C is essential for overall health and wellness, and the nutrient may particularly benefit certain conditions.
The vitamin is especially helpful for immune health, as it supports your immune systems cellular function .
What To Look For
Not all vitamin C supplements are created equal. To better ensure quality and safety, choose supplements that have been tested and certified by an independent certifying body, such as the U.S. Pharmacopeia, ConsumerLab, or NSF International.
Also, be aware that there are different types of vitamin C, including L-ascorbic acid and others that combine ascorbic acid with minerals , citrus bioflavonoids, or rose hips. None is considered better or more effective than the other for dietary use.
If anything, you can save money by choosing a “plain” L-ascorbic acid supplement and avoiding all of the other non-essential add-ins. The best way to get vitamin D is from foods that contain it.
Read Also: Does Vitamin B Help Neuropathy
What Does Vitamin C 1000 Mg Do
Vitamin Cascorbic acidWhich Form of Vitamin C is Best?
- Ascorbic acid. Available in natural or synthetic form, as chewable tablets, capsules, liquids and powders.
- Buffered vitamin C. Consists of mineral salts of ascorbic acid.
- Vitamin C with bioflavonoids. Bioflavonoids are plant compounds that function as antioxidants.
- Topical vitamin C.
What Do We Use Ourselves
We believe there is a reasonable burden of scientific evidence to suggest that on a short-term basis, taking large amounts of vitamin C might offer benefits which outweigh the potential risk of increased ROS generation.
Based on studies, that may range from 1,000 mg to 5,000 mg daily for a period of days or weeks. However its important to remember that using beyond the RDA has not been proven to offer any increased health benefit. It should not be used for the treatment of any disease. High amounts should be viewed as a dietary supplement only.
For long term usage, such as several consecutive months or 1+ years, taking too much vitamin C does not seem worth it when you weigh the risk for kidney stone formation and the still lingering unknown of how much excess ROS might be created from its Fenton reactions.
During pregnancy, to avoid any potential risk for vitamin C toxicity or adverse reactions, we would stay within the Tolerable Upper Intake Levels both on a short and long term basis. Thats 1,800 mg per day for women 14 to 18 years of age who are pregnant or breastfeeding and for ages 19+ thats 2,000 mg.
All of us at Superfoodly use numerous supplements but we do not take vitamin C capsules or tablets on a daily or even weekly basis. Rather, we rely on a plant-based whole food diet that is already a rich source, combined with an organic multivitamin that provides a more moderate among for long term usage 80 mg which equals 130% of daily value.
Read Also: What’s The Best Vitamin For Energy
Vitamin C In Ayurveda And Tcm
Vitamin C-rich fruits and vegetables are used extensively in Ayurveda and Traditional Chinese Medicine.
Lemons, for example, are believed to have detoxifying and cleansing properties and are said to stimulate fluid excretions in the lungs, flush out bile and promote the elimination of toxins from the body.
Similarly, oranges are thought to clarify the blood and cleanse the digestive system. Theyre also used to reduce fatigue, increase strength and enhance immunity.
In Traditional Chinese Medicine, citrus fruit peels are also common ingredients used to improve both digestive and respiratory health. Mandarin orange peels, in particular, are believed to help relieve abdominal distension, bloating and gas by supporting better digestive health.
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.
Also Check: Can I Buy Vitamin D2 Over The Counter
Oral Vitamin C To Lighten Skin
Does taking really vitamin C lighten skin? Vitamin C is easily available in foods. You can find it in a variety of fruits and vegetables. Rich sources include
- Oranges, strawberries and blackcurrants
- Spinach and other green leafy vegetables
Heat and prolonged storage can reduce the vitamin C content in food. Best sources are fresh and uncooked.
May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your bodys natural defenses .
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases .
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the bodys natural defenses fight inflammation .
Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels .
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure by 3.8 mmHg and diastolic blood pressure by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average .
Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.
Recommended Reading: Does Vitamin B12 Improve Memory
How Much Vitamin C Powder Should I Take Daily
3.9/5dailyvitamin Ca daya daymuchvitamin Cvitamin Cmore on it
Very high doses of vitamin C are known to cause gastric discomfort and diarrhea, and this is the basis for the current upper tolerable daily intake limit of 2,000 mg for adults. More limited, but concerning, evidence suggests problems with daily doses of just 500 to 1,000 mg of vitamin C.
is vitamin C powder healthy? Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Also to know, is 1000mg Vitamin C Safe?
Vitamin C is water-soluble, so any excess is usually excreted in the urine rather than stored in the body. It’s safe in almost any amount from foods, and supplements in recommended amounts are also regarded as safe for most people. Try reducing your vitamin C intake by 500 mg each week until you reach 1,000 mg a day.
How much vitamin C can the body absorb at one time?
While small doses are completely absorbed, only a fraction of a single large dose of ascorbic acid can be absorbed at one time . Spacing the doses out will increase the overall absorption. You can take vitamin C every few hours, but it becomes a difficult practice to keep up.
What Is The Best Way To Get Enough Vitamin C Each Day
The simplest way to get enough vitamin C is through a healthy diet with a variety of fruits and vegetables. However, its important to keep in mind that cooking can decrease the amount of vitamin C in food.
Some fruits and veggies provide 100% or more of the RDA. For example, ½ cup of red bell pepper provides 95mg of vitamin C. A ¾ cup serving of orange juice provides 93 mg. Some other vitamin C-rich foods include:
- Brussels sprouts
When its difficult to include a variety of fruits and veggies in your diet or you just need a vitamin C boost, a vitamin C powder like Naked C is the way to go.
The ingredients are simple – camu camu fruit for vitamin C and curcumin to boost antioxidants and fight inflammation. Each serving of Naked C provides 90mg of vitamin C, which meets 100% of your daily needs.
Recommended Reading: What Kind Of Vitamins Should I Take Daily
The Science Behind Vitamin C For Uti
Before we take a closer look at the research, lets talk about vitamin Cs role in the body in general.
Vitamin C is an important part of a healthy diet as it plays a vital role in many areas of human physiology. It is essential for tissue health and wound healing, as its necessary to make collagen, an important support protein.
Vitamin C is considered safe, even in the large doses often found in dietary supplements. This is because of its water solubility, which means it is readily eliminated from the body in the urine.
Because vitamin C makes it all the way to the urine, its believed to have the ability to act directly on the pathogens that cause UTI. This is a key part of the theory.