What Are Vitamin C Supplements For
Vitamin C supplements are valuable when your diet is lacking the right amount of vitamin C, or when your body is undergoing extra stress and needs additional vitamin C to support your brain health, immune health, etc.
When taking regularly, vitamin C supplements ensure that the bodys immune system can function healthily, may lower susceptibility to infections, and may reduce severity of symptoms when youre sick. A regular vitamin C supplementation routine may also contribute to lowering your blood pressure and reducing risks of developing cardiovascular disease.
Are Softgels Better Than Tablets With Vitamin D3
As such, capsules offer an ideal alternative, offering reduced gastrointestinal irritation. Capsules are often thought to be absorbed faster by the body than tablets. This may be the case, however, a faster absorption time isnt generally considered to offer a nutritional advantage with most supplements.
Recommended Reading: What Does Vitamin C Do For The Immune System
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.”*
Recommended Reading: What Hair Vitamins Are The Best
What Drugs Interact With High
A drug interaction is a change in the way a drug acts in the body when taken with certain other drugs. High-dose vitamin C, when combined with some anticancer drugs, may cause them to be less effective. So far, these effects have been seen only in some laboratory and animal studies. No clinical trials have been done to further research these drug interactions in humans.
- Combining vitamin C with an anticancer drug called bortezomib has been studied in cell cultures and in animal models. Bortezomib is a targeted therapy that blocks several molecular pathways in a cell, causing cancer cells to die. Several studies showed that vitamin C given by mouth made bortezomib less effective, including in multiple myeloma cells. A study in mice transplanted with human prostate cancer cells, however, did not show that giving the mice different doses of vitamin C by mouth made bortezomib therapy less effective.
- An oxidized form of vitamin C called dehydroascorbic acid has been studied in cell cultures and in animals with tumors. Several studies have found that high doses of dehydroascorbic acid can interfere with the anticancer effects of several chemotherapy drugs. Dehydroascorbic acid is found in only small amounts in dietary supplements and in fresh foods.
Can Vitamin C Help You Detoxify
Ascorbic acid is a potent detoxicant that stops many poisonsfrom damaging the body.
It will combatvarious poisons such as arsenic, mercury, carcinogens. Its also the ultimateantidote for specific toxins such as alcohol, radiation and many others,including the bad effects of air pollution and smoking.
It can also help prevent bad reactions of many drugs, whileat the same time increase the therapeutic effect for different drugs andmedicines by making more effective. Thus, the less of a drug is required if itstaken with large amounts of ascorbic acid.
On a personal note, I rarely take any drugs.
But when I do, forexample when I take pain medication for a headache, I always make sure I take largeramounts of ascorbate at the same time to prevent any potential side effectsfrom the medication.
Also Check: What Food Contains Fiber And Vitamin C
Vitamin C For Weight Loss
More than 650 million people on the planet suffer from obesity and there are many reasons for this.
One of these reasons is a deficiency of vitamin C, recent studies have shown that people with insufficient vitamin C status oxidize 30% less fat during moderate exercise. This means that with vitamin C deficiency you need much more exercise to lose weight.
So if you are working on losing weight, dont forget to include plenty of vitamin C in your diet.
The Benefits Of Vitamin C
Vitamin C or ascorbic acid has been known in providing lots of benefits to our body. This is no wonder why health authorities recommend having Vitamin C in our diet. Here are just some of the benefits of Vitamin C in our body:
There are more benefits of Vitamin C to the body, and surely, more will be discovered as research tools and methodologies improve.
Don’t Miss: What Vitamins Are Safe To Take While Pregnant
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.
Supports And Regenerates Vitamin E
One of the reasons we should emphasize whole foods over isolated vitamin supplements is because of the synergistic relationship some nutrients have.
For example, certain nutrients can have a beneficial impact on other nutrients, and this is the case with the relationship between vitamins C and E.
Vitamin E is a fat-soluble vitamin which also has antioxidant properties, and it helps to neutralize free radicals in the body .
However, when vitamin E neutralizes a free radical, it becomes oxidized itself.
On the positive side, vitamin C recycles oxidized vitamin E by donating an electron to it, and rescuing it from its oxidized state. Following this, vitamin E can resume its beneficial role in the body .
On the other hand lower vitamin C levels mean higher levels of oxidized vitamin E.
Key Point:
Don’t Miss: What Vitamins Should I Take To Help My Immune System
Is It Ok To Take Vitamin C Every Day
While most other animals can make vitamin C, humans need a bit of help. Because we can’t synthesize vitamin C , we have to consume it daily.
Ferira, a nutrition scientist and registered dietitian, puts things in further perspective, sharing that, “almost half of American adults have a vitamin C deficit from their diet. As a nation, we are failing to meet these baseline levels, or basic needs, much less benefit from effective doses.” She goes on to explain, “We cannot assume vitamin C will just happen for us Monday through Sunday. It has to be an intentional nutrition approach with planning and strategy involved.”
Effects Of Ia Of Vitamin C On Inflammation Markers
Figure 1 Schematic mechanism in which an IA of vitamin C could modulate specific functions of neutrophils , inhibiting pathways involved in the Neutrophil Extracellular Trap formation and reducing the uncontrollable inflammatory cytokine production in the alveolar space. Potential effects on reducing cytokine production have also been speculated in lymphocytes and macrophages. ROS, reactive oxygen species NFkB, nuclear transcription factor kappa B , inhibition stimulus dashed arrow, reduced effect or production.
Read Also: How Often Use Vitamin C Serum
Also Check: Where Can I Buy Vitamin B6
Improves Mood And Mental Health
There is evidence to suggest that sub-optimal vitamin C levels can increase the likelihood of depression and mood disorders .
On the positive side, research shows that increasing vitamin C intake has a positive impact on mood.
- In a randomized controlled trial, 205 elderly participants took 500 mg of vitamin C daily for 12 months. The results showed significant changesin mood and cognitive function, which both improved compared to placebo .
- Further randomized and controlled trials show that greater vitamin C intake can elevate mood and lower anxiety in high-school male students and young adult males .
Key Point:
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.
Read Also: Do You Need To Take K2 With Vitamin D
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.
Supports Adrenal Function And Hormonal Balance
The role of vitamin C in neuroendocrine pathways starts in the brain but trickles down throughout the entire body to help balance hormones.* For example, vitamin C plays an essential role in the hypothalamic-pituitary-adrenal axis .*
In fact, “the adrenal glands house the greatest concentration of vitamin C in the whole body and are necessary for proper cortisol output,” explains Achey.
Also Check: What Vitamins Does The Body Need Daily
What Other Vitamins And Minerals Should I Take With Vitamin C
Your body can readily absorb vitamin C on its own, so you dont need to take other vitamins or minerals to enhance your absorption of vitamin C. While limited animal studies have suggested that taking flavonoids may enhance vitamin Cs bioavailability, studies on people havent shown any improvement.
However, taking vitamin C with iron is a perfect match because vitamin C may improve your absorption of iron.
How To Balance Your Iron Levels
Once you know the answer to your question, what does iron do for the body?and symptoms of iron deficiency and iron overdoes, you need to understand how to balance your iron intake. Taking iron with other nutrients like vitamin C help your body better absorb iron. Similarly, eating animal protein will also help boost iron absorption, especially if you are getting iron from plant sources.
At the same time, it is important to understand that certain foods and drinks can also affect the absorption of iron. For instance, eating soy protein will make it difficult for your body to absorb plant-based iron tannins from coffee, tea, and wine negatively affect iron absorption because they bind with the iron and take them out of your body. Other dietary sources that can reduce absorption of iron include fibers and phytates in whole grains, and diet containing food rich in phosphorus and calcium.
Common Sources of Iron
Knowing some common sources of iron helps to increase your iron intake. You can get it from different sources. For instance, you can get it from meat and poultry through pork, veal, lean beef, turkey, lamb, liver, and chicken.
Fish, shellfishand mussels are great choices if you want to get it from seafood. You can also include vegetables in your diet to increase your iron intake. The list includes kale, Brussels sprouts, tofu, sweet peas, lima beans, green beans, potatoes, tomatoes, beets, corn, cabbage, and greens of all kinds.
You May Like: What Is Natural Vitamin C
What Is The Nutrient Reference Value Of Vitamin C
Adults need 80 mg of vitamin C a day.
However, lifestyle plays a role. For example, smokers expose their bodies to additional oxidative stress and need 125 mg/day for men and 110 mg/day for women. Women who are pregnant or breastfeeding may also benefit from extra vitamin C.
The tolerable upper limit for vitamin C is approximately 2,000 mg a day, and you may experience gastrointestinal discomfort like bloating, gas or loose stools if you exceed this limit.
However, unlike vitamin A and other fat-soluble vitamins, vitamin C is water-soluble and your body will simply excrete anything it doesnt use via your urine.
Vitamin C Stimulates Collagen Synthesis
The body depends on vitamin C for the synthesis of collagen, which is found in connective tissue around the body, according to the NIH. Adequate vitamin C levels are essential for the production of collagen, Samuels says. Collagen is the most abundant protein in the body and plays a critical role in connective tissues like those found in our organs and of course our hair, skin, and nails.
You may know collagen as the skins anti-aging savior as some health and beauty experts portray it. A study published in September 2015 in Clinical, Cosmetic, and Investigational Dermatology found that topically applying vitamin C to the skin led to increased collagen production and younger-looking skin. The increased collagen synthesis also means vitamin C helps wounds heal, according to Oregon State University.
Read Also: What Foods Give You Vitamin C
Does Being Cold Give You A Weak Immune System
Almost every mother has said it: Wear a jacket or youll catch a cold! Is she right? Probably not, exposure to moderate cold temperatures doesnt increase your susceptibility to infection. There are two reasons why winter is cold and flu season. In the winter, people spend more time indoors, in closer contact with other people who can pass on their germs. Also the influenza virus stays airborne longer when air is cold and less humid.
But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures. Theyve studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors such as the intense exercise or the dryness of the air is not known.
Are Probiotics Safe For Your Immune System
There are some situations where beneficial bacteria can post a threat to the host
Noreen emailed to ask Could you do a podcast on probiotic foods that one should avoid if one has a compromised immune system? Is commercial yogurt ok since its pasteurized? What about kombucha? Homemade sauerkraut, pickles, hot sauces?
Before I answer Noreens questions, lets talk about how probiotic bacteria might affect the immune system.
One of the immune systems jobs is to protect us from harmful bacterial. And the beneficial organisms that we refer to as probiotics contribute to this effort in a number of ways. In the gut, a robust population of beneficial bacteria can help crowd out harmful bacteria, making it harder for them to thrive. In addition, probiotic bacteria can influence the activity of our own immune cells, regulating inflammation, barrier function, and cell-to-cell signaling.
Read Also: What Foods And Drinks Have Vitamin C
Don’t Miss: What Is The Most Bioavailable Form Of Vitamin C
Who Should Take A Vitamin C Supplement
Everyone may benefit from taking vitamin C supplements, especially those who are at a higher risk of having low levels of vitamin C. High-risk groups include:
-
People who drink high amounts of alcohol
-
Those who smoke
-
Individuals with eating disorders
-
People who follow extremely restrictive diets that eliminate entire food groups, especially if those restrictions involve avoiding fruits and vegetables
