Brown Spots And Pigmentation Are No Challenge
Vitamin C contains a property that inhibits your skins melanin production, which is what causes skin discoloration, such as dark spots and hyperpigmentation.
When applied consistently and continuously, Vitamin C has been known to: a) help prevent marks from forming and b) combatting existing brown spots.16
/8the Best Time Of The Day To Have Vitamin C
Even though scoring all vitamins and minerals is essential for healthy living, not all of them are synthesized by our body in the same way. Hence, one must pay attention on how you have them.
While Vitamin C is a largely helpful nutrient, it is a water-soluble nutrient, which is best absorbed when you take them empty stomach. An ideal way would be to take your supplement first thing in the morning, 30-45 minutes before your meal. If you plan to take your Vitamin C later in the day, make sure there is a good gap after your meals so that it gets absorbed well.
Another way to match up on your requirement is to have a Vitamin -C rich diet, which you can have through the day.
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.
Read on to learn about seven major health benefits of vitamin C.
Recommended Reading: Can Vitamins Give You A Headache
Can Vitamin C Prevent Or Cure The Common Cold
Sadly, there just isnt a cure for the common cold. And as great as vitamin C is, it wont prevent you from catching it either.
In a Cochrane Review that looked at 29 studies with a total of 11,306 participants, it was concluded that at the dose of 200 mg or more of vitamin C, there was no reduction in the risk of contracting the common cold.
However, it was also found that regular supplementation with vitamin had a consistent effect in reducing the duration of common cold symptoms, which is based on 31 study comparisons with 9745 common cold episodes.
- In adults, supplementing with 200 mg/day was found to reduce the duration of colds by 8% and in children by 14%.
- In children, vitamin C at a dose of 1,000-2,000 mg/day shortened colds by 18% and also reduced the severity.
This review concluded that:
Nevertheless, given the consistent effect of vitamin C on the duration and severity of colds in the regular supplementation studies, and the low cost and safety, it may be worthwhile for common cold patients to test on an individual basis whether therapeutic vitamin C is beneficial for them.
In therapeutic trials at doses of 1-8 g/ day, there were no significant effects of beginning vitamin C supplementation once there was an onset of cold symptoms.
The takeaway here is that consistent daily supplementation has a more significant effect than taking vitamin C at the onset of cold symptoms. Keep reading because well be covering food sources and supplements for vitamin C.
Consuming Too Much Vitamin C
Everything might cause a risk if being consumed excessively, the same goes to vitamin C. While being consumed under recommendation intake, vitamin C is generally regarded as safe. Side effects are rarely reported, however minor effect might happen to certain people such as, diarrhea, nausea, abdominal cramps, and other symptoms.
Different case for healthy individuals for the body can only hold and use about 200-250 mg of vitamin C a day, and the rest go through urine. At times of illness, during recovery from injury, or under stress, the body can hold greater amounts. Be cautions that high doses of vitamin C may contribute to Kidney malfunction, as well as diarrhea, nausea, and gastritis.
Don’t Miss: What Does Vitamin B 6 Do
/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. It’s 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, it’s important you have it the right way. We clarify some doubts and tell you what is the best time to have it.
Vitamin C For Stress And Anxiety
Vitamin C is required for making catecholamines, otherwise known as stress hormones. In fact, your adrenal glands are one of the organs with the highest concentrations of vitamin C and leverage this vitamin to do their job. This is why we include vitamin C in our Adrenal Support formulation.
In times of stress, your adrenal glands increase production of catecholamines. Because of this, they are using more vitamin C, which is why some people benefit from increased intake during times of chronic stress.
When it comes to anxiety, there have been small studies pointing to the benefits of vitamin C. In a small double-blind, randomized, placebo-controlled trial studying the effects of 500 mg daily vitamin C supplementation on anxiety in students it was found that the students supplementing with vitamin C had lower levels of anxiety compared to students in the placebo group.
You May Like: Where To Buy Vitamin C Serum For Face
Helps Maintain Bones And Cartilage
Vitamin C plays a big part in keeping our cartilage and bones strong by helping our bodies to make collagen. Collagen is the most abundant protein in our bodies and acts as a scaffold to provide structure and strength.
About 90% of the matrix proteins in our bones are collagen, so it makes sense that it is good for our bones and cartilage.
Some research suggests that higher vitamin C intake appears to be associated with higher bone mass density and lower bone loss. Very high vitamin C levels have also been seen to help protect against hip and other bone fractures.6
Another micronutrient needed for strong and healthy bones is calcium, so try this calcium and vitamin C recipe for a double whammy of bone support.
Should I Take More Vitamin C When Im Sick
Many people pop vitamin C pills when they feel a cold coming on. Though vitamin C helps the immune system, it does very little for a cold.
A study from the Australian National University found that vitamin C supplements did not prevent colds at all. Supplementation, in a few cases, helped people get over the cold a little bit faster since about 8 percent of participants had one less day of sickness due to vitamin C.
If you want to play it safe and add more vitamin C when youre sick, its still best to do it through food. Add more citrus or greens. Even if the vitamin C doesnt make a difference, the healthy food will help you feel better.
Recommended Reading: Can Vitamin D Deficiency Cause Migraines
How Do Natural Supplements For The Woman’s Libido Work
These supplements are typically blended herbal formulas with a number of natural ingredients that each address some aspect of the female sexual response cycle. For instance, some ingredients act on the circulatory system to increase blood flow to the genitals, while others directly enhance production and balance of hormones associated with sexual health. Other ingredients may be specifically chosen for their beneficial effects on the female reproductive system and ability to create overall relaxation or a sense of well being. Taken daily, these supplements are meant to increase sexual response time, boost libido, intensify sexual sensations and orgasm, and balance the hormonal system for proper reproductive functioning.
How Much Vitamin C Do I Need
Now weve covered the function of vitamin c in our bodies and all its wonderful benefit health, lets find out how much you need to stay healthy.
If you consume a healthy balanced diet with plenty of fresh fruit and veg, you will probably be getting enough vitamin C.
However, our bodies cannot make or store vitamin C. Of you dont hit your 5-a-day target as much as youd like, you may need to reconsider your diet or start taking a supplement.
Try tracking your food for a few days to see if youre hitting the recommended vitamin C targets below:
Read Also: How Much Vitamin D Can You Take In One Day
You Can Match It To Your Skin Type
This is because its available in different concentrations, ranging from 5% strength to 30%.
As an indicator, if you have dry or sensitive skin, then you may want to use a lower concentration. Meanwhile, oiler skin tends to be able to tolerant more higher concentrations.14
Top tip: Serums are the most effective way of getting vitamin C as they are more concentrated.
Is Taking A Huge Dose Of Vitamin C Bad For Me
Vitamin C is an important nutrient, but as the old saying goes too much of a good thing can be a bad thing.
After taking too much vitamin C, you may experience symptoms such as:
So how much vitamin C is too much?
For adults, the daily upper limit of vitamin C is 2,000 mg. For teens, it’s 1,800 mg. For children, the upper limit depends on age, and it ranges from 400 to 1,200 mg per day.
In addition, vitamin C is water-soluble, making it hard for your body to store it with excess being secreted in your urine. So even if you’re adult and can handle the 1,000 mg in each vitamin C packet or pill, just know that your body can’t absorb more than about 400 mg. This means that most of the vitamin C in that supplement you’re taking just goes down your toilet .
All this to say, however, that getting the recommended amount of vitamin C is still a critical step in staying healthy, as this vitamin plays many important roles in your body. But, you don’t need to take a supplement to make that happen.
Also Check: Where Can I Buy Nuvet Plus Vitamins
Promotes The Health Of Our Skin Bones Joints And More
Did you know vitamin C is a key component in the production of collagen?* You can thank vitamin C for helping to keep your skin fresh and strong.*
Both oral and topical vitamin C , have been found to support bright and healthy skin.* In fact, according to an observational study from the American Journal of Clinical Nutrition, higher intake of vitamin C is associated with better skin appearance and fewer wrinkles.*
While collagen is certainly a buzzword on the skin care scene the structural protein is actually integral to bone and joint health, toowhich means adequate vitamin C intake is essential for healthy skin, bones, and joints.*
As Ferira expounds further, “Collagen is the most abundant protein in the human body, so yes, while that’s skin, joints, and bones, it’s also muscle, tendons, cartilage, blood vessels, the gut, and so on.” She goes on to say that “since vitamin C is required for normal collagen synthesis and its protection and preservation from oxidative stress, getting this nutrient daily has massive, whole-body implications.”*
Vitamin C As A Powerful Antioxidant
Antioxidants protect you from free radicals, which are unstable molecules that are linked to disease and aging. Vitamin C is one of the most potent antioxidants, and can help increase the levels of antioxidants in your blood.
This in turn, helps prevent many chronic diseases. Antioxidants have been shown to fight heart disease, cancer, alzheimers, and help delay the physical effects of aging. In short, theyre super important for your health, and getting as many of them in your diet or through high quality supplementation is a really good idea.
You May Like: Is Vitamin E Oil Good For Dry Skin On Face
Vitamin C For Heavy Periods
Vitamin C supports the integrity of blood vessels. Fragile capillaries are believed to be involved in some cases of heavy periods or menorrhagia. Capillaries are small blood vessels found throughout the body.
Vitamin C and bioflavonoids also have an anti-inflammatory effect, which may also reduce heavy bleeding.
In one small study, 89% of women experienced a reduction in heavy flow after supplementing with vitamin C and bioflavonoids. The hypothesis is that its anti-inflammatory effect, plus its ability to strengthen capillary walls reduces the menstrual bleeding. Since it also helps with the absorption of iron, vitamin C also assists women who have struggled with iron deficiency due to the blood loss.
The doses that have been used in studies are actually quite low when it comes to heavy bleeding. It appears around 600 mg daily is the lowest dose to show benefits.
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
Read Also: How Much Vitamin D Is Toxic To Dogs
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.
Heart Disease And Cancer
Research suggests that vitamin C may help prevent heart disease and cancer.
Antioxidants like vitamin C do seem to reduce the oxidative stress associated with these diseases. This can happen when there are too many free radicals in your body.
A 2013 review found that vitamin C may help prevent stroke. This was mostly true for people who had low intake of vitamin C before treatment or were at high risk for stroke.
The review only found this benefit for vitamin C from food sources, not from supplements.
A 2013 review noted that high intake of vitamin C does seem to be associated with a lower risk of certain cancers. It also noted that intravenous vitamin C has been shown to improve outcomes for cancer patients.
Many experimental cancer therapies include using vitamin C along with other treatments, however. This makes it hard to know how much of an impact vitamin C has on its own.
You May Like: What Vitamins And Minerals Boost The Immune System
How Much Vitamin C Do I Need Each Day
Adults between 19 and 64 should get 40mg of vitamin C a day. To give you an idea of how much this is, you should be able to get all the vitamin C you need by eating one small orange or 100g of strawberries.
If you cant get enough through your diet and have particularly, low levels of you vitamin C you can take a supplement like LloydsPharmacy Vitamin C just make sure you dont take more than 1,000mg each day.
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.
Read Also: What’s The Best Vitamin For Brain Function
Health Solutions From Our Sponsors
Abdollahzad, H., Eghtesadi, S., Nourmohammadi, I., Khadem-Ansari, M., Nejad-Gashti, H., and Esmaillzadeh, A. Effect of vitamin C supplementation on oxidative stress and lipid profiles in hemodialysis patients. Int J Vitam.Nutr Res 2009 79:281-287. View abstract.
Adams, J. B. and Holloway, C. Pilot study of a moderate dose multivitamin/mineral supplement for children with autistic spectrum disorder. J Altern Complement Med 2004 10:1033-1039. View abstract.
Ajayi, O. A., Okike, O. C., and Yusuf, Y. Haematological response to supplements of riboflavin and ascorbic acid in Nigerian young adults. Eur.J Haematol. 1990 44:209-212. View abstract.
Albanes, D., Malila, N., Taylor, P. R., Huttunen, J. K., Virtamo, J., Edwards, B. K., Rautalahti, M., Hartman, A. M., Barrett, M. J., Pietinen, P., Hartman, T. J., Sipponen, P., Lewin, K., Teerenhovi, L., Hietanen, P., Tangrea, J. A., Virtanen, M., and Heinonen, O. P. Effects of supplemental alpha-tocopherol and beta-carotene on colorectal cancer: results from a controlled trial . Cancer Causes Control 2000 11:197-205. View abstract.
Ali, S. M. and Chakraborty, S. K. Role of plasma ascorbate in diabetic microangiopathy. Bangladesh Med Res Counc.Bull. 1989 15:47-59. View abstract.
Almendingen, K., Hofstad, B., and Vatn, M. H. Dietary habits and growth and recurrence of colorectal adenomas: results from a three-year endoscopic follow-up study. Nutr Cancer 2004 49:131-138. View abstract.