Vitamin C is a water-soluble vitamin obtained from food or dietary supplements as the body cannot synthesize it. It acts as an antioxidant and also improves non-heme iron absorption. Vitamin C or ascorbic acid is involved in wound healing, collagen synthesis, skin health, and immune function.
Benefits of Vitamin C Supplements:
Eye Health:
Oxidative stress is associated with age-related macular degeneration and cataracts. Those taking adequate Vitamin C and other nutrients in multivitamin/mineral supplements may have a reduced risk of AMD and cataract formation.
Immunity:
Ascorbic acid plays a vital role in immunity. It protects immune cells like neutrophils and lymphocytes from oxidative stress and leads to more efficient resolution of inflammation. Vitamin C supplements utilizing liposomal technology are also available, allowing more C vitamin absorption for a wide spectrum of immune and other health benefits.
Bone Health:
Vitamin C is one of the most important nutrients required to maintain good bone health. It is involved in collagen synthesis for bone matrix, tendons, and ligaments. It also protects bones from damage induced by free radicals. Based on studies, low to moderate doses of C vitamins promote bone health by increasing hydroxylation of proline, procollagen synthesis, and differentiation of osteoblasts.
Histamine Metabolism
Vitamin C acts as a natural antihistamine, maintains healthy histamine levels, and reduces allergy-related symptoms like swelling. It is associated with mast cell stabilization and acts by decreasing the amount of histamine produced. 2 grams of vitamin C reduces histamine levels by 38 %.
Topical Vitamin C for Skin
Skin is exposed to daily stress due to sun exposure, environmental pollution, etc. Vitamin C moisturizers and serums are available for skin care. The benefits of applying this topically include slowing skin aging, improving skin appearance, reducing acne and dark spots, and preventing sun damage. According to various studies, vitamin C supplements improve overall skin health and appearance.
Frequently Asked Questions
1. Is it good to take a vitamin C supplement every day?
The daily requirement of vitamin C for both men and women is 90 mg and 75 mg. Citrus fruits and vegetables are the best sources to obtain vitamin C through diet. A balanced diet is a combination of both fruits and vegetables. If you are not eating a balanced diet, you should consult your healthcare provider for vitamin C supplements. If you are already taking a multivitamin, check its label for vitamin C and dosage.
2. Does Vitamin C help prevent the common cold and flu?
No, vitamin C does not prevent common colds and flu but it reduces the severity and duration of illness. It plays an important role in building strong immunity but if you have already caught a cold, then taking vitamin C supplements won't be beneficial. You should consider taking daily vitamin C either by diet or by supplements to develop strong immune system.
3. Which is important for an immune system, vitamin C or vitamin D?
Both vitamins C and D are important for maintaining a healthy immune system. These vitamins improve immunity, reduce the risk of infections, and have immunomodulatory properties so maintaining their healthy levels is important.
4. What is the best form of vitamin C?
Ascorbic acid and liposomal vitamin C are the best forms of this nutrient. Supplements also contain other forms of vitamin C like sodium ascorbate, calcium ascorbate, etc. High-quality supplements containing liposomal vitamin C are effective because they are well absorbed by the body.
5. Who should not take vitamin C?
Following are the conditions in which vitamin C supplements are contraindicated:
6. What vitamins should you not mix with vitamin C?
Vitamin B12 and vitamin D should not be mixed with vitamin C. Some vitamins when taken together produce health benefits, but some combinations do not work synergistically to produce health benefits and should be taken separately.
7. Can I take vitamin D and C together?
Avoid taking vitamin D and C together because of their nature, vitamin C is water soluble while D is fat soluble. Their combination is safe but not effective because vitamin B should be taken empty stomach and vitamin D should be taken with food.
8. Can I take vitamin B12 and vitamin C together?
No, Vitamin C and B12 are not advised to be taken together, instead, there should be a time gap of 1-2 hours between their consumption. This is because vitamin C interferes with the absorption and metabolism of vitamin B12 and leads to vitamin B12 deficiency.
9. How long does it take for vitamin C supplements to work?
It usually takes 90 days for vitamin C supplements to work. Healthcare professionals recommend taking high-quality supplements because these are formulated by experts or under their supervision, are evidence-based, and contain pure raw ingredients.
10. What do vitamin C supplements do for your skin?
Vitamin C is involved in collagen synthesis and protects the skin from sun damage. It is used in anti-aging formulations because it reduces wrinkles and lightens dark spots. Overall, vitamin C improves skin glow, texture, and appearance.
11. What are the benefits of taking vitamin C daily?
12. Why take vitamin C supplements?
Vitamin C supplements are used in the following conditions:
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Insufficient dietary intake
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To prevent vitamin C deficiency
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Underlying health conditions causing impaired absorption
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Support immunity
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Bleeding gums
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Recommended by healthcare professional.
