May Help Prevent Cardiovascular Disease
Diets which are high in vitamin C are associated with improvements in cardiovascular health.
If your diet includes more vitamin C than the RDA, you may be able to increase your HDL cholesterol while reducing your LDL cholesterol . You also may be able to reduce your blood pressure .
Nonetheless, the exact role of vitamin C in cardiovascular health is still ambiguous to researchers.
One study which looked at 730 elderly men and women found no link between vitamin C intake and coronary heart disease .
The same study did, however, find a link between vitamin C intake and stroke, noting that “mortality from stroke was highest in those with the lowest vitamin C status.”
Another study found that vitamin C “did not seem to substantially reduce risk for stroke.” The researchers did say however that it may have had “modest effects.”
All this conflicting data seems to suggest that vitamin C can help prevent cardiovascular disease, but if so, it may only be significantly within certain contexts.
It is likely that other dietary factors are involved. Further research is warranted.
KEY POINT: Research suggests that vitamin C may play a role in protecting cardiovascular health. Diets high in vitamin C seem to be associated with reduced risk factors for stroke and heart disease.
As results are mixed and scientists still do not fully understand vitamin Cs role, more research is needed before anything conclusive can be stated.
Boost Your Absorption Of Iron
As previously mentioned, vitamin C can help you to increase your absorption of iron.
In fact, according to one study , “280 mg taken only with breakfast would produce a nearly two-fold increase in the amount of iron absorbed daily.”
Iron plays a key role in forming hemoglobin, and also supports muscle and brain function.
Adequate iron absorption is necessary to avoid anemia and fatigue.
So while these are not direct benefits of vitamin C, they are all indirect benefits.
KEY POINT: Iron is a necessary mineral which your body requires to form new hemoglobin and regulate brain and muscle function.
If you have a hard time absorbing adequate iron, try supplementing with vitamin C.
The vitamin C can increase your iron uptake.
Tolerable Upper Intake Level
The Institute of Medicine’s Food and Nutrition Board has set the tolerable upper intake level, or UL, of vitamin C for an adult over 19 years old at 2,000 milligrams per day. This means that unless you regularly consume more than 2,000 milligrams of vitamin C each day — including your intake from both food and supplements — you should not experience any potentially harmful side effects.
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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.
How Much Do I Need
Vitamin C dissolves in water and is not stored in the body, so we do need a consistent supply to maintain adequate levels, says registered dietitian Jillian Greaves. The recommended daily intake is about 75 mg per day for women and 90 mg per day for men. For women, you could get more than your daily requirement by eating one kiwi and men could have half a papaya and call it a day.
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Vitamin C As An Antioxidant
Vitamin C is a potent antioxidant. The role of antioxidants in the body is to neutralize and control free radicals cells that cause damage and increase the likelihood of diabetic complications.
Antioxidants can help prevent and repair free radical damage caused by oxidative stress, which in turn improves insulin secretion and glycemic control.
Antioxidants found in whole fruits and vegetables, including vitamin C, can help preventdiabetes complications.
However, there islittle evidence to support that antioxidant supplements have the same effect. Most likely because vitamin C works as part of an elaborate network of antioxidants all working synergistically together to exert their benefits.
Heart Disease And Cancer
Vitamin C is often erroneously lauded for its ability to fight heart disease and cancer. Much of the misperception has been fueled by vitamin C’s antioxidant properties.
While antioxidants seem to reduce the oxidative stress associated with these diseases, there is little to no evidence that vitamin C supplements can directly influence the risk.
Among the clinical findings:
- A 10-year study involving 14,641 men over the age of 50 showed that a 500-mg dose of vitamin C did nothing to alter the rate of heart attacks or stroke compared to a placebo.
- A nine-year study involving 8,171 older women demonstrated that 500 milligrams of vitamin C have no impact on the rate of cancer compared to the general population.
- A 5-year study involving 77,721 older men and women also showed no association between vitamin C intake and the risk of lung cancer.
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How To Treat And Prevent Vitamin C Overdose
The single best way to prevent vitamin C overdose is to avoid taking supplements in high doses and to get the vitamin C your body needs from foods instead, especially fresh vegetables and fruits. Some of the foods richest in vitamin C include citrus fruits like oranges, leafy green vegetables, red peppers, melon, berries, kiwi, mango and sweet potatoes.
As mentioned above, vitamin C is water-soluble. What does this mean in terms of getting extra vitamin C out of your body? Do you pee out excess vitamin C?
Because vitamin C is water-soluble, its not as risky to take too much vitamin C as it is to take fat-soluble vitamins like vitamin A or D. Unmetabolized ascorbic acid is excreted in the urine.
That said, overdose of vitamin C is still possible if someone takes supplements in high doses for an extended period of time, especially if that person also consumes lots of vitamin C from his or her diet and/or fortified foods.
How long does it take to get vitamin C out of your system?
Vitamin C can stay in the body for weeks. However, excess amounts are usually urinated out in a matter of hours.
Vitamin C will stay in someones body longer if that person doesnt already have high levels or are deficient. In order to prevent vitamin C from being lost in the urine, its best to take smaller, multiple doses spread out throughout the day.
What Is Vitamin C Used For
The one condition vitamin C can definitely treat is vitamin C deficiency. According to research from the Centers for Disease Control and Prevention , an estimated 7.1% of the U.S. population can be classified as being vitamin C deficient. Those with a severe dietary deficiency of vitamin C can develop scurvy, characterized by bruising, bleeding gums, weakness, fatigue, and rash.
Outside of a known deficiency, vitamin C is believed by some to aid in the treatment or prevention of numerous diseases, including colds, asthma, bronchitis, cancer, chronic pain, cataracts, gastritis, glaucoma, heart disease, high blood pressure, osteoarthritis, and Parkinson’s disease.
Although the evidence supporting these claims is generally weak, there have been several promising findings in recent years.
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How Much Vitamin C Should Seniors Take In Addition To Multivitamins
Related Articles
You probably pick up a bottle of multivitamins thinking it provides everything you need. However, that isnt always the case. Many multivitamins contain much less of the daily recommendation for vitamin C as well as other nutrients needed during your golden years. Fortunately, you get vitamin C from nearly every fruit and vegetable in your diet, so even if your multivitamin is lacking, your favorite produce should pick up the slack.
Why Getting Vitamin C Through Your Diet Is Important
Vitamin C is an important nutrient for your body since it:
- Acts as an antioxidant
- Supports your immune system
In addition, vitamin C is thought to have beneficial effects on your overall health, including reducing your risk of cancer, heart disease and the most common causes of vision loss .
While vitamin C is an important nutrient, your body doesn’t actually make it so it’s important to make sure you’re getting enough vitamin C from your diet.
The amount you need depends on your age and gender, but, in general, adults should aim to get between 65 to 90 mg of vitamin C per day. You can get all the vitamin C you need by drinking a glass of orange juice or eating a cup of strawberries, bell pepper, broccoli, Brussels sprouts or kale. In addition, some of the herbs you commonly cook with also contain significant amounts of vitamin C, including thyme and parsley.
Another reason to get the recommended amount of vitamin C through your diet, rather than a supplement, is that healthy, whole foods also contain other beneficial vitamins, minerals, antioxidants and fiber.
Most people following a healthy diet have no problem getting the recommended amount of vitamin C every day. However, if you think you aren’t, you can always consider taking a multivitamin as most contain the recommended amount of vitamin C you need every day.
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Helps Prevent Iron Deficiency
Iron is an important nutrient that has a variety of functions in the body. Its essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb .
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% .
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia .
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
SUMMARY
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
What Are Vitamin C Tablets Good For
Many people take vitamin C supplements to help maintain good immunity, especially during Autumn and Winter months.
Vitamin C is also a useful supplement for those with anaemia. This is because it can aid the bodys ability to absorb iron.
Vitamin C supplements can be particularly useful for vegans and vegetarians who are often limited in their available sources of iron and therefore need to make the most of every mg.
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Does Too Much Vitamin C Cause Side Effects
Vitamin C is a very important nutrient thats abundant in many fruits and vegetables.
Getting enough of this vitamin is especially important for maintaining a healthy immune system. It also plays an important role in wound healing, keeping your bones strong, and enhancing brain function .
Interestingly, some claim that vitamin C supplements provide benefits beyond those that can be obtained from the vitamin C found in food.
One of the most common reasons people take vitamin C supplements is the idea that they help prevent the common cold .
However, many supplements contain extremely high amounts of the vitamin, which can cause undesirable side effects in some cases.
This article explores the overall safety of vitamin C, whether its possible to consume too much, and the potential adverse effects of taking large doses.
Vitamin C is a water-soluble vitamin, which means it dissolves in water.
In contrast to fat-soluble vitamins, water-soluble vitamins do not get stored within the body.
Instead, the vitamin C that you consume gets transported to your tissues via body fluids, and any extra gets excreted in urine .
Since your body does not store vitamin C or produce it on its own, its important to consume foods that are rich in vitamin C daily .
However, supplementing with high amounts of vitamin C can lead to adverse effects, such as digestive distress and kidney stones.
It Can Replenish Electrolytes
If you’re sick with a flu, have diarrhea or work out extensively and sweat a lot, you’ll lose electrolytes, which are minerals that keep you hydrated and help your heart, muscles and nerves function, per the NLM.
A serving of Emergen-C may help replenish electrolytes like sodium, potassium and magnesium to prevent symptoms of dehydration and low electrolyte levels, such as muscle cramping or lightheadedness.
Does Emergen-C Work for Weight Loss?
There’s no research to suggest that Emergen-C can help you lose weight. Instead, eating a balanced diet that includes enough vitamin C and other important nutrients to fuel your body can help you find a healthy weight, per the Centers for Disease Control and Prevention.
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Improve Mood And Libido
If you suffer from depression or other mood disorders, you may find that vitamin C helps to restore some emotional balance.
In one study , hospitalized patients took either vitamin C or vitamin D, and researchers measured the effect upon their mood.
No significant improvements in mood were recorded among those who tried the vitamin D therapy.
With the vitamin C therapy however, a 34% reduction in mood disturbance was reported.
Another study found that taking vitamin C led to improvements in mood and libido in participants, resulting in more sexual activity.
KEY POINT: Supplementing with vitamin C may help to reduce mood disturbances while also stimulating libido.
Tangerine Creamsicle Vitamin C Smoothie
This Vitamin C Smoothie recipe has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #EmergenCRecipes #CollectiveBias
How is your summer going so far?! Isnt it exciting that we can officially say that now since summer started on Monday? Im so excited to share this Tangerine Creamsicle Vitamin C Smoothie with you, featuring Tangerine Emergen-C, my favorite flavor.
I love summer. I especially love that its the only time in Portland when it doesnt rain everyday. When summer comes, like much of the Pacific Northwest, I feel like its the first time Im seeing the sun. But, I must say summer in Portland is magical. The city comes alive, and somehow becomes even more beautiful. Those nine months of rain certainly pay off.
My absolute favorite summer activities include going to the lake, hiking, outdoor movies in the park, and, naturally, the beach. I love to keep active during the summer, and if I can do that while exploring the outdoors and nature, even better! There are countless gorgeous hikes in and around Portland. Pick your poison, Portland has it: waterfalls, wildflower fields, dormant volcanoes, Japanese gardens, wildlife refuges, mountains, and more.
Powell Butte itself is an extinct volcanic cinder cone butte, so that alone is pretty amazing.
I also felt like I was getting sick. I just had zero energy.
This is an excellent post-workout recovery drink to sip after a day of hiking and adventuring.
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What Are Some Vitamin C Benefits
Scientists have determined that vitamin C is an antioxidant, a nutrient that may help to protect cells from damaging free radicals. This has led to vitamin C supplements being used to promote healthy aging and promote heart health. Due to vitamin C’s importance to the immune system, some people take supplements to reduce their risk of developing a cold or to shorten the duration of colds. At this time, there is not enough evidence to prove that vitamin C is beneficial for addressing or preventing any medical condition.
Do I Need A Vitamin C Supplement
As a general rule, it is always best to get your nutrients from food rather than pills. With that being said, taking a daily vitamin C supplement won’t cause you any harm and can bolster your RDA if you happen to fall short.
If you don’t think you’re getting enough vitamin C in your diet, don’t hesitate to supplement at the recommended dosages. At the same time, increase your intake of the following foods rich in vitamin C:
- Red pepper : 95 milligrams per 1/2-cup serving
- Orange juice: 90 milligrams per 3/4-cup serving
- Orange: 70 milligrams per one medium fruit
- Kiwi: 64 milligrams per one medium fruit
- Green pepper : 60 milligrams per 1/2-cup serving
- Broccoli : 51 milligrams per 1/2-cup serving
- Strawberries : 49 milligrams per 1/2-cup serving
- Brussel sprouts : 48 milligrams per 1/2-cup serving
- Tomato juice: 33 milligrams per 1/2-cup serving
- Cantaloupe: 29 milligrams per 1/2-cup serving
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Possibly Slow The Progression Of Age
Not only might vitamin C be able to reduce the chances of developing cataracts, but it is possible that it may also help to prevent age-related macular degeneration.
One study looked at whether the use of antioxidant and/or zinc supplements might delay the progression of age-related macular degeneration and the development of blindness.
The antioxidants used in the study included vitamin C , vitamin E, and beta-carotene.
The researchers reported, “Both zinc and antioxidants plus zinc significantly reduced the odds of developing advanced AMD in this higher-risk group.”
Based on their findings, they concluded that people who are age 55 or above should consider taking a combination of antioxidants and zinc if they are at risk for AMD or are already developing the condition.
KEY POINT: If you suffer from age-related macular degeneration and are looking for a way to postpone the loss of your vision, a combination of zinc, vitamin C, vitamin E and beta-carotene may help to slow the progression of the disease.
