Why Is It Good To Take Vitamin C For Blood Pressure
Finally, taking vitamin c can help lower your blood pressure. In this case, the vitamins effects on blood pressure are indirect, but important. At first, c vitamins boost nitrous oxide production in your blood vessels. That leads to vasodilation, when your blood vessels relax. After vasodilation, blood flows with greater ease. And that can lower your blood pressure.
Why is blood pressure so important? Well, when your blood pressure is too high, your heart and arteries work much harder. Over time, that extra makes your heart muscle thicken. If that happens, it wont fill properly, and every part of your circulatory system will suffer. For that reason, and all the others we just reviewed, taking vitamin c is a great way to protect your cardiovascular and circulatory health.
It Can Lower The Risk Of Gout
Gout, a painful form of inflammatory arthritis, is caused by having too much uric acid in the body, according to the Centers for Disease and Control Prevention. Eating a healthy diet with limited alcohol intake can lower the risk of gout and vitamin C supplements can help as well.
Some studies have found that vitamin C may moderately reduce uric acid levels in people who have gout, Samuels says. According to a meta-analysis published Arthritis Care & Research, vitamin C supplements lowered serum uric acid by 0.35 milligrams per deciliter . Normal uric acid levels are 1.5 to 6 mg/dL in women and 2.5 to 7 mg/dL in men, according to a review published in Frontiers in Bioscience.
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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Cope With Stress By Upping Your Vitamin C Intake
By Heather
Certain sources of Vitamin C can help prevent and treat high levels of stress, along with the common cold. Vitamin C is an antioxidant that helps fight off foreign invaders throughout the body to keep our immune systems in shape. It’s also helpful for repairing physical and emotional levels of stress due to the way it lowers inflammation in the body. Inflammation can both cause and worsen stress, therefore it’s crucial to get enough Vitamin C in your diet so you manage stress easier. Many athletes also take Vitamin C supplements due to the way it helps repair muscles after harsh workouts that lead to inflammation. If you’re suffering physical or mental stress, try adding some of these sources of Vitamin C to your diet. Because life’s too short to be a ball of stress all the time, girls!
Vitamin C And Your Health
6-minute read
- Vitamin C is found in many different fruits and vegetables, especially leafy greens and citrus.
- Vitamin C helps your body absorb iron and copper.
- If you dont reach your recommended dietary intake of vitamin C through food consumption, supplements can help.
- If you take vitamin C supplements, always follow the directions on the packaging, since too much can be harmful.
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What Is Vitamin C
Vitamin C, also called ascorbic acid, is an important micronutrient that belongs to the water-soluble group of vitamins that includes folate and other B vitamins.
Vitamin C is a powerful antioxidant, which means that it protects cells and tissues from free radical damage. It also helps synthesize important substances, such as collagen protein, in the body.
What This Means For You
If you have iron deficiency anemia, your provider might recommend that you increase sources of heme and non-heme iron in your diet, as well as take an iron supplement. But despite the standard practice, you may not need to pair iron with vitamin C to help with absorption. Talk to your doctor before starting any kind of vitamin supplement.
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Improved Absorption Of Iron From Plant Sources
Vegetarians and vegans listen up: you need vitamin C to absorb iron from plant foods.
Iron is the most abundant metal in the human body adults need around 3-4g of iron a day and it must be obtained via the diet.
There are two main types of iron:
- Heme iron: the most common type of iron found in red meat, poultry and fish
- Non-heme iron: found in plan foods
Heme iron is generally well-absorbed, whereas non-heme iron is slightly more difficult, especially if you are lacking in vitamin C.
Vitamin C helps our bodies absorb iron from plant sources like citrus fruits and green leafy vegetables.
What Foods Contain Vitamin C
In general, fruits contain more vitamin C than vegetables. Examples of foods that are high in vitamin C and the amount of vitamin C they contain include:
- Red capsicum: 240mg per capsicum
- Grapefruit: 94mg per grapefruit
- Orange juice: 93mg per ¾ cup
- Kiwifruit: 64-85mg per kiwifruit
- Broccoli: 51mg per ½ cup cooked
- Strawberries: 50mg per 10 strawberries
- Orange: 46-70mg per orange
- Sweet potato: 30mg per sweet potato
- Tomato: 30mg per tomato
- Cantaloupe: 29mg per ½ cup
- Cauliflower: 26 per ½ cup
- Silverbeet: 27mg per cup .
In general, raw fruits and vegetables contain higher quantities of vitamin C than boiled, although steaming and microwaving may reduce vitamin C losses. Prolonged storage can also reduce vitamin C levels.
Experts consider a diet that supplies 100200 mg/day of vitamin C provides enough vitamin C to cover a healthy individuals general requirements. People with medical conditions, such as cancer, diabetes, lung disease, or who smoke or exercise a lot should consider increasing their dietary intake of vitamin C.
Consuming five varied servings of fruits and vegetables a day can provide more than 200mg of vitamin C. Breastmilk is considered an adequate source of vitamin C in breastfeeding infants. Infant formula is already fortified with vitamin C.
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Health Benefits Of Vitamin C
Vitamin Cs immuno-protective, anti-inflammatory, antiviral, and antibacterialroles are well-known. It works as the co-factor for a number of enzymes and as a water-soluble antioxidant. Researchers prize vitamin C because it benefits numerous conditions including cancer and neurodegenerative diseases.
These are several of the reasons you want an optimal dose of vitamin C. Vitamin C plays multiple roles to support and maintain health.
It Plays A Role In Enhanced Brain Function
Vitamin C also plays a role in neurotransmitter synthesis and cognitive function, Samuels says. Neurotransmitters are important for sending messages from the brain to the rest of the body, according to the University of Queensland, in Australia. And more vitamin C may be associated with increased brain function. A systematic review published in September 2017 in Nutrients found higher vitamin C concentrations in cognitively intact study participants compared with those with impaired cognition
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What Is Vitamin C Used For
Vitamin C has been used to treat and prevent many conditions, including:
- Asthma, a chronic lung disease
- Bronchitis, an inflammation of the air passages in the lungs
- Cancer
- Fatigue
- Rash
Vitamin C deficiency is treated with vitamin C supplements. Some symptoms improve within the first 24 hours of treatment. Others may take a few weeks to go away.
In severe cases, the bones may be affected. When this happens, surgery may be needed.
Side Effects Of Vitamin C Supplementation
Many studies have shown no significant adverse health effects to humans, from vitamin C supplementation. People who may experience some discomfort, are those who have:
- a history of kidney stone formation,
- iron overload,
- taken other drugs, as well.
Side effects may be diarrhea, gastrointestinal disturbances due to the osmotic effect of unabsorbed vitamin C, or mild nausea.
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Bulk Supplements Vitamin C Powder
Price: $
Bulk Supplements vitamin C powder is pure vitamin C without any added ingredients, such as preservatives, sugars, or fillers.
Each scoop provides a 750-mg dose, but like other powdered supplements, its easy to adjust the serving to meet your needs.
All Bulk Supplements products are produced in an FDA-approved facility and third-party tested for purity and potency.
- price
Start by considering how youll be using the supplement.
For instance, if you prefer to take a pill, youll want to check out encapsulated vitamin C supplements.
If you dont like swallowing pills or want to mix the supplement into beverages, your best option is to consider liquid or powdered supplements.
Next, you want to check the supplements quality.
Evaluate whether a brand is reputable by exploring their ingredient sourcing and manufacturing standards. A good product will also be tested by third-party organizations, such as USP, Consumer Labs, or NSF International.
Take a look at added ingredients, too. If youre trying to limit your intake of added sugars, you want to opt for a supplement that doesnt contain sugar.
Another factor to consider is the dosage.
The recommended daily amount of vitamin C for adults is 90 mg for men, 75 mg for women, and up to 120 mg for women who are pregnant or breastfeeding. However, certain medical conditions may require that you take much higher doses .
Vitamin C supplements come in a wide range of dosage options.
Finally, you want to consider your budget.
Is It Ok To Take Vitamin C Every Day Daily Recommended Limits
It is OK to take vitamin C every day in recommended dosages. Since your body cant produce or store vitamin C on its own, you need to get it through food or supplements.
Too much vitamin C, however, can cause side effects. Learn about the upper limits of vitamin C intake, how much you should have each day, and good sources to include in your diet.
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What Does Recommended Daily Allowance Mean
The recommended daily allowance for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.
There are different ways to measure the RDA. Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms. There are 1,000 micrograms in 1 milligram. Each vitamin and mineral has a specific RDA.
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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Can A Vitamin C Supplement Really Keep You From Getting Sick
Despite it’s popularity as a remedy for the common cold, there’s actually no evidence to suggest that a large dose of vitamin C can actually prevent one or any other type of illness, for that matter.
And while you may have heard that a large dose of vitamin C can slightly reduce the duration of a cold, this only applies if you take that large dose every singleday of the year even when you’re not sick. This means that if you rip that vitamin C packet open after your symptoms begin, there’s no evidence to suggest it’ll actually shorten the length of your cold.
As it turns out, boosting your immune system is more complicated than just downing a packet or a pill. And while vitamin C does play an important role in supporting your immune system, it doesn’t take megadoses like the ones found in supplements which often contain 1667% more vitamin C than you actually need every day.
Integrative Therapeutics Buffered Vitamin C
Price: $$
Integrative Therapeutics is a supplement company that has held a strong reputation for quality for over 3 decades.
Each capsule provides a dose of 1,000 mg of vitamin C with added minerals that may improve digestive tolerance. This feature makes it a great option for anyone with a sensitive stomach or history of difficulty tolerating nutritional supplements .
Integrative Therapeutics holds itself to some of the highest ingredient sourcing and manufacturing standards in the industry, so you never have to wonder whether youre getting a good product.
Their manufacturing facilities are certified by NSF International, a third-party regulatory agency.
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/8boost Your Immunity With Vitamin C
Vitamin C is a super nutrient for the body, with power-packed benefits for your immune system, skin and the bones. Itâs also something which helps ward of infections, speeds up recovery and comes loaded with antioxidant properties. With so many benefits packed in a single dose, itâs important you have it the right way. We clarify some doubts and tell you what is the best time to have it.
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Amazon Elements Vitamin C
Price: $
Amazon Elements is a line of premium products that strives to have transparent origins, meaning that the company sources their ingredients carefully as well as tests their vitamins for potency, integrity, and purity.
One of the brands best-selling products are their Vitamin C tablets, which are gluten-free tablets that dont have artificial colors and flavors, and dont have preservatives.
Each tablet has 1,000 mg of vitamin C in the form of ascorbic acid and helps to support a healthy immune system.
Amazon Elements also gives the options of buying their vitamins in a single-purchase or signing up for a personal subscription service to get your vitamins shipped to you at the timing of your choosing.
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Increases The Length Of Sleep
Insomnia is a prevalent sleep disorder that impacts about half of adults over the age of 60. The reasons why older adults have trouble sleeping may differ from physiological to lifestyle variables. Research has shown that those with reduced concentrations of vitamin C in their blood experience more sleep disturbances at night. This involves waking up commonly during the night and being unable to return to bed.
Consider The Pros And Cons Of Taking Vitamin C With Iron
Data appears to be mixed when it comes to the benefits of taking vitamin C with iron to support absorption. If you do choose to take a vitamin C supplement, make sure that you know how much vitamin C is in the product you’ve chosen.
It appears that vitamin C needs to be taken in a dose of 200 mg to reap the potential benefit.
While taking supplemental vitamin C is low-risk, it’s not risk-free. For example, if you don’t tolerate the dose, you might experience gastrointestinal symptoms like nausea and diarrhea. You should also know that some prescription and over-the-counter medications don’t mix with vitamin supplements, including vitamin C. If you’re considering trying a supplement, talk to your healthcare provider.
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Add The Fruit To The Blender
Add ALL the fruit youve just cut to the carafe of your blender. I add the fruit first because its softer and acts as a medium for blending the ice and bananas.
Add the ice to the carafe. If you were to add the ice first, youre going to have to shift and scrape down the smoothie more often than if you add the ice after the softer fruits. Top with a sliced banana- hello, potassium bomb- it can either be raw or frozen, like mine is.
So Should You Be Reaching For Vitamin C Supplements
After reviewing the literature, I think that that if youve a healthy child who eats a variety of fruit and vegetables then its probably not necessary. But if youve a child who gets colds they cant seem to shake or becomes very unwell with them, then its worthwhile boosting their diet with vitamin C rich foods or trying a supplement. There is currently no clear evidence that vitamin C supplementation prevents or treats coronavirus.
If youre choosing to give a supplement please be careful not to exceed the recommended dose for age on the packaging and never the upper tolerable limit unless specifically prescribed.
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