How Does Vitamin C Affect Collagen
Vitamin C is needed for the synthesis and maintenance of collagen. It helps to produce collagen, as it has an active role in collagen synthesis. It also acts as a sort of glue that binds collagen fibers together.
Also, it helps in the process of regenerating vitamin E. Vitamin C is important for immune support, skin health, and the growth and repair of body tissues. The recommended daily allowance for vitamin C is no more than 2,000mg per day, with a minimum of 75mg.
Can You Take Too Much Vitamin C
The tolerable upper intake for adults is 2 grams of Vitamin C consuming more than that can result in diarrhea and other unpleasant GI disturbances, says Greaves. She admits that severe side effects from too much ascorbic acid are very rare, but you may experience some discomfort if you take too much. Its pretty much impossible to have a vitamin C overdose, but lets not test that out.
The real problem with taking more vitamin C than you need is that it all goes to waste. Up to 100 mg a day of vitamin C will get almost completely absorbed, says Francesco-Maria Serino, MD, PhD. Above 100 mg a day and the fraction of vitamin C absorbed is progressively smaller. If you take more than 1 gram of vitamin C per day, less than 50% is actually absorbed and its eliminated by the kidneys.
That literally means that a 500 mg vitamin C supplement mostly gets peed down the drain.
How Much Vitamin C To Boost The Immune System
Impaired immunity and increased risk of getting infections are consequences of the shortage of vitamin C.
Additionally, vitamin C appears to not only prevent but also treat respiratory and systemic infections.
Plenty of randomized trials with taking a maximum of 30 mg of zinc and daily intake of vitamin C up to 1000mg shows that taking vitamin C and zinc can shorten the duration of respiratory infections such as a common cold.
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The Promotion Of Collagen Formation
Vitamin C acts as a co-factor for the proline and lysine hydroxylases that stabilise the collagen molecule tertiary structure, and it also promotes collagen gene expression . In the skin, collagen formation is carried out mostly by the fibroblasts in the dermis, resulting in the generation of the basement membrane and dermal collagen matrix . The dependence of the collagen hydroxylase enzymes on vitamin C has been demonstrated in a number of studies with fibroblast cells in vitro , with both decreased total synthesis and decreased crosslinking when vitamin C is absent . The activity of the hydroxylases is much more difficult to measure in vivo, as the amount of collagen synthesised may vary only a little . Rather, animal studies with the vitamin-C-deficient GULO mouse indicate that the stability of the synthesised collagen varies with vitamin C availability, reflecting the stabilising function of the collagen crosslinks formed by the hydroxylases . In addition to stabilising the collagen molecule by hydroxylation, vitamin C also stimulates collagen mRNA production by fibroblasts .
Structure of the dermis. Higher magnification of H& E-stained dermis, showing the irregular nature of the bundled collagen fibres and sparse presence of the fibroblasts . Vitamin C present in the fibroblasts supports the synthesis of the collagen fibres.
The Cc Combo: Collagen And Vitamin C For Tendons And Ligaments
Collagen and Vitamin C for repair of tendons and ligaments
No one likes to be out of action due to injury, but with the right nutrition and rehabilitation program, you can be back on your feet in no time.
Our Sports Naturopath- Kate Smyth explains how including essential nutrients in your diet can help rebuild healthy and flexible tendons and ligaments and complement physical therapy.
Collagen peptides have been proven as a nutrition solution to support strong and flexible tendons and ligaments in athletes, contributing to high performance and fast return-to-training. Recent studies have helped to fine tune dosage recommendations and nutrient combinations to enhance its effectiveness. As the body produces lower-quality and volumes of collagen as we age, master athletes may benefit from prophylactic collagen supplementation.
What does collagen do?
Collagen is one the major structural protein and building blocks made within your body. Collectively, collagen comprises 30% of the bodys protein as amino-acids, specifically glycine, proline, hydroxyproline and arginine. Collagen provides structure and acts like a glue to your skin, hair, skeleton, tendons, muscles, ligaments, corneas, teeth and blood vessels.
Type I collagen forms the reinforcing rods in bone, cartilage, tendons, teeth and connective tissue and is the most dominant form within the body making up 90% of all collagen. It is also the collagen that forms scar tissue.
Other beneficial nutrients
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How Much Vitamin C Should I Take Daily
This post will uncover the answer to the very common question how much vitamin C should I take daily? for different purposes. For example, to boost the immune system or when sick.
Vitamin C or ascorbic acid is a water-soluble vitamin that our bodies can get it from some foods and supplements.
It plays a great role in having a robust immune system and for the best absorption of iron in the human body.
Vitamin C is essential for neural connections and the development of collagen and L-carnitine.
Also, it is an important antioxidant that has the effect of preventing or delaying the development of diseases such as cancer and cardiovascular issues.
On the other hand, vitamin C deficiency causes a disease called scurvy. The most common symptoms are swollen bleeding gums, fatigue, and weakness.
Lets get back to the point and find how much vitamin C we Should take daily?
Vitamin C May Bolster Cancer Treatment
The Mayo Clinic notes that eating a diet filled with vitamin Crich fruits and veggies appears to reduce the risk of certain types of cancer, but research isnt clear about whether thats directly related to the vitamin C content or the result of following a healthy diet more generally. Overall, the research regarding vitamin Cs role in cancer prevention is inconclusive. A meta-analysis published in November 2015 in the Korean Journal of Family Medicine, for instance, determined theres no link between vitamin C supplements and cancer prevention.
But it seems vitamin C may make radiation and chemotherapy more effective when taken intravenously in extra-high doses, according to the Mayo Clinic. A February 2019 study published in Anticancer Research found high doses of vitamin C helped fight breast cancer cells when combined with anti-cancer drugs. One big caveat: The study participants were receiving extremely high doses of vitamin C that people shouldnt expect to get through diet and supplements at home. I recommend speaking with an oncologist about their experience with patient outcomes, Samuels advises for those interested in the possible benefits. Typically, outcomes depend on the individual’s type of cancer, severity of cancer, and overall health status.
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What Are The Benefits Of Taking Vitamin C
The effects of vitamin C as an immune-booster are well-known, but the fact is that this critical vitamin is an antioxidant your body needs ALL the time, regardless of whether or not youre actively fighting something.
Other powerful benefits of vitamin C include:
- Building and maintaining healthy collagen
- Absorbing iron
- Supporting faster wound healing
- Maintaining the health of your joints, bones, and teeth
- Reducing the risk of developing chronic disease
- Minimizing the effects of aging so you continue to feel your best
Inflammation is the biggest driver of pain, chronic disease, and hormone strugglesespecially as we get older. Using key supplements like vitamin C to lower this inflammatory burden is the best and easiest way to experience major health breakthroughs while protecting your longevity!
Why Taking Collagen With Vitamin C Can Work Wonders For Your Health
As the most abundant protein in the human body, collagen offers various health benefits, including maintaining the skins elasticity , maintaining the health of the hair and nails, and supporting joint health.
As our natural collagen production declines with age, its important to make sure you eat enough foods that help increase collagen levels. Taking a daily collagen supplement is also an effective way to boost collagen in your body.
Foods that help increase collagen in your body include beef, chicken, fish, bone broth and egg whites. If youve been thinking of taking a collagen supplement, we recommend hydrolysed marine collagen.
We also recommend taking a vitamin C supplement because vitamin C, also known as ascorbic acid, plays an essential role in collagen synthesis in your body .
Vitamin C helps the two enzymes prolyl hydroxylase and lysyl hydroxylase stabilize and strengthen the collagen molecules in our body.
The combination of collagen with vitamin C has various health benefits, some of which weve listed below:
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Diy Vitamin C Serum Face Mask Recipe For Increased Collagen Production
By Anna Young
Not many people are aware of this, but vitamin C is actually an essential antioxidant that is also known as ascorbic acid. One of the reasons why its so important to get enough vitamin C is because it has a direct influence on whether or not your body is able to produce adequate amounts of collagen naturally. While there are of course the obvious ways to get more vitamin C , you can also follow this recipe for making a DIY vitamin C face mask that helps to increase natural collagen production. Youll need to combine vitamin C in powder format with a couple of other beneficial ingredients in order to make the mask, and then leave it on overnight while you sleep in order to maximize the benefits it provides.
Pair Your Collagen With These Nutrients For Extra Oomph
If youre reading this, youre probably already pretty familiar with collagen. This proteinthe most abundant in the bodyis responsible for the health of your skin, nails, bones, joints, and other connective tissues.
Thing is, our diet today doesnt provide much collagen, and our ability to produce it declines as we age. Thats why wellness warriors have been incorporating collagen supplementswhich range from collagen capsules, to bone broth , to just-add-water powders and teasinto their diets. Supplement fans praise the extra protein for everything from boosting their digestive health, to keeping their joints in tip-top shape, to working some serious skin-smoothing magicand the trend only continues to grow.
Adding collagen alone to your routine can boost your health in a number of ways, but it turns out that it can do its job even better when paired with certain nutrients. Here are six of collagens nutritional besties keep them in mind the next time youre blending up a protein-packed smoothie or taking your daily supplement.
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Vitamin C Skin Benefits:
- Encourages the production of collagen. As we age, our collagen levels dramatically drop, therefore collagen production slows. Collagen is a protein that makes the skin have elasticity which keeps wrinkles from forming.
- Protects against sun damage
- Powerful antioxidant. It reduces the number of sunburned cells as well as reverses age-related damage to skin.
- Reduces inflammation
- Increases hydration in the skin
- Reduces Redness
- Has very mild side effects if any
- Speeds up wound healing
What To Do Next
It would be nice to think, all you need to do is eat more foods rich in vitamin C, and I highly recommend you do that, but it would only be one part of the solution.
The answer is twofold.
1). Increase vitamin C in your diet, especially from the berry fruits as theyre not only high in vitamin C but are one of the best food sources when it comes to building up an antioxidant network to deactivate free radicals and 2). Find a well-formulated vitamin C skin care product.
The best on the market will be anhydrous or low water content with a pH below three or a stable lipid-soluble formula. In the case of L-ascorbic acid, and if the manufacturer cares enough, theyll package it in dark glass bottles or, more preferable, airless tubes or pumps with minimal exposure to the air.
A crucial point as vitamin C is not stable and oxidises pretty quickly once exposed to oxygen.
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Should I Apply Vitamin C Serum During The Day Or At Night
Vitamin C serum is said to be safe to apply up to twice a day in conjunction with your regular skin care routine. Serums are typically fast-absorbing, making them ideal for applying underneath your other skin care products like moisturizer and under your make-up. Some dermatologists recommend applying vitamin C during the day to help protect your skin from free radicals throughout the day. It is not, however, considered adequate sun protection. You still need sunscreen for that.
Personally, I recommend applying at night only. If you have sensitive skin, definitely avoid using vitamin C during the day altogether and just use it at night instead. At night, your skin undergoes repair and recovery, which is why your vitamin C serum can definitely come in handy at night. Apply it after youve thoroughly cleansed and exfoliated.
Vitamin C Strengthens The Immune System
Perhaps vitamin Cs best-known benefit is the positive effect it has on the immune system. In a review published in November 2017 in Nutrients, vitamin C was found to support the immune system by protecting against oxidative stress, aiding in microbial killing, and decreasing the potential for tissue damage. A deficiency in this vitamin has been shown to increase the rate of infections. Its unlikely that loading up on vitamin C once you start sniffling will keep you from getting a cold, but it could help you recover more quickly, according to a prior review.
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The Problem W/ Store Bought Vitamin C Serums
You can buy a vitamin C cream or serum at many department stores but what they dont tell you is that once vitamin C is added to a serum or cream, it loses its potency. Vitamin C is incredibly unstable. However, you probably know-this doesnt stop many skin care companies charging 100s of dollars for a small bottle of vitamin C serum!
This being said, whether your a DIYer or not-making your own DIY vitamin C serum is the best way to reap all the incredible benefits of vitamin C. Not to mention-its very affordable and takes minutes.
Also, check out my Licorice Root Skin Brightening toner recipe for even more sun spot fading action!!
So Does Vitamin C Help Your Skin And Collagen Levels Absolutely
After reading this guide, you now know just how crucial vitamin C is for supporting your bodys production of collagen. This one-two punch of antioxidant properties promotes healthy skin, wound healing, and oxidative stress cleanup.
Combine all these perks, and you may notice the brightening, hydrating, and potential anti-aging effects that lead to glowing, filter-free selfies.
So stick to 1,000mg per day when looking for vitamin C dietary supplements to ensure you achieve your skin health goals without overdoing it.
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Normal Nervous System Function
Our nervous system is a complex network of cells and neurons from the brain and spinal cord to various body parts.
Vitamin C can be found inside the neurons in our central nervous system. In fact, these neurons contain some of the richest concentrations in human body tissues.20
A recent review of 50 studies on vitamin C and cognitive function found a significant relationship between the two.
The studies showed that those who had good cognitive health had higher blood concentrations of vitamin C than those who were cognitively impaired.21
So How Does Vitamin C Affect Collagen Levels
Does vitamin C create collagen? How does it work?
Turns out, without vitamin C, you wouldnt be able to produce the collagen your body needs to thrive.
See, vitamin C stimulates your bodys natural collagen production and helps keep your bodys collagen network in tip-top shape . Technically, vitamin C synthesizes collagen production so your body can turn on its collagen gene expression .
Why is this important?
Because high collagen levels provide your skin with a more supple, youthful appearance. This anti-aging effect may help plump your skin cells so fine lines seem less noticeable.
Bad news? Both collagen and vitamin C levels tend to decrease as you age. Free radicals from pollution and free radical damage from sun exposure and UV light also lower your skins vitamin C and collagen levels .
However, clinical studies show supplementing with vitamin C may help counteract this decline to boost collagen levels and pave the way for healthy skin.
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Antioxidants Keep Skin Elastic
Throughout the day, your body produces free radicals. These are a byproduct of normal functions, or they’re created by something in the environment. When sunlight hits your skin, for example, free radicals can form. A free radical is a highly reactive compound, according to the University of Michigan’s Michigan Medicine.
One of the most damaging free radicals is oxygen. It has two free electrons in its outer shell, making it extremely reactive. Free radicals like oxygen are inherently unstable and can bind with and change other molecules in the body. They disrupt and even damage your cells, including skin cells. Damage to skin cells is part of the aging process and can decrease the elasticity of your skin.
Antioxidants help fight free radicals by donating an electron to make them less reactive. Your body produces its own source of antioxidants but you can get more from food or supplements. Some vitamins are particularly potent antioxidants.