Vitamin C is a necessary vitamin, meaning it can not be produced by the body. It has numerous roles in your body and also has actually been linked to impressive health advantages.
It is water-soluble and discovered in lots of vegetables and fruits, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale and also spinach.
The recommended daily intake for vitamin C is 75 mg for females and 90 mg for males (1 ).
While it’s generally encouraged to obtain your vitamin C consumption from foods, lots of people count on supplements to meet their needs.
Right here are 7 medically shown advantages of taking a vitamin C supplement.
- Solid Antioxidant That May Lower the Risk of Chronic Diseases
Vitamin C is a solid anti-oxidant that can enhance your body’s natural defenses (2 ).
Antioxidants are molecules that improve the immune system. They do so by protecting cells from unsafe particles called free radicals.
When free radicals collect, they can advertise a state called oxidative anxiety, which has actually been linked to numerous persistent illness (3Trusted Resource).
Researches reveal that taking in even more vitamin C can boost your blood antioxidant degrees by approximately 30%. This aids the body’s natural defenses battle inflammation (4Trusted Resource, 5).
Vitamin C is a strong antioxidant that can improve your blood antioxidant levels. This may help reduce the danger of chronic diseases like cardiovascular disease.
- May Help Fight High Blood Pressure
Roughly one-third of American grownups have high blood pressure (6Trusted Resource).
Hypertension places you in danger of cardiovascular disease, the leading cause of death internationally (7Trusted Source).
Researches have revealed that vitamin C may help reduced high blood pressure in those both with as well as without hypertension.
An animal study located that taking a vitamin C supplement helped kick back the blood vessels that bring blood from the heart, which helped in reducing blood pressure levels (8Trusted Resource).
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement, typically, reduced systolic high blood pressure (upper worth) by 3.84 mmHg and diastolic blood pressure (reduced value) by 1.48 mmHg in healthy grownups.
In grownups with existing hypertension, vitamin C supplements lowered systolic high blood pressure by 4.85 mmHg and diastolic blood pressure by 1.67 mmHg, on average (9Trusted Resource).
While these outcomes are encouraging, it’s not clear if the results on high blood pressure are long-lasting. Individuals with high blood pressure must not count on vitamin C alone for therapy.
Vitamin C supplements have been discovered to reduced high blood pressure in both healthy grownups as well as adults with existing hypertension.
- Battles Heart Disease Threat Elements, Possibly Lowering Heart Disease Danger
Cardiovascular disease is the top cause of death globally (7Trusted Source).
Numerous elements enhance the risk of heart problem, including high blood pressure, high degrees of “negative” LDL cholesterol, low degrees of “great” HDL cholesterol and triglyceride degrees.
Vitamin C might help in reducing these risk variables, which might reduce heart disease danger.
An analysis of nine researches with a consolidated 293,172 participants discovered that after 10 years, people who took at the very least 700 mg of vitamin C day-to-day had a 25% reduced threat of heart condition than those that did not take a vitamin C supplement (10Trusted Source).
Interestingly, another analysis of 15 research studies discovered that eating vitamin C only from foods, not supplements, was linked to a reduced danger of heart problem.
Nonetheless, researchers were unclear if people that consumed vitamin C-rich foods also followed a healthier way of life than people who took a supplement. Therefore, it remains unclear if the distinctions was because of vitamin C or various other facets of the diet plan (11Trusted Resource).
One more evaluation of 13 research studies checked out the influence of taking at the very least 500 mg/day of vitamin C on threat elements for heart disease, such as blood cholesterol as well as triglyceride degrees.
The analysis located that taking a vitamin C supplement considerably decreased “negative” LDL cholesterol by roughly 7.9 mg/dl as well as blood triglycerides by 20.1 mg/dl (12Trusted Source).
Simply put, it appears that taking or consuming at least 500 mg of vitamin C day-to-day might lower the danger of cardiovascular disease. Nevertheless, if you already eat a vitamin C-rich diet, after that supplements may not give extra heart health advantages.
Vitamin C supplements have been connected to a reduced danger of heart problem. These supplements might lower cardiovascular disease danger aspects, consisting of “poor” LDL cholesterol and also blood triglycerides.
- Could Decrease Blood Uric Acid Levels and also Aid Prevent Gout Arthritis Assaults
Gout pain is a sort of arthritis that affects about 4% of American adults (13Trusted Source).
It is unbelievably uncomfortable as well as involves inflammation of the joints, particularly those of the large toes. Individuals with gout experience swelling and unexpected, extreme strikes of pain (14Trusted Source).
Gout pain signs show up when there is way too much uric acid in the blood. Uric acid is a waste item created by the body. At high degrees, it may crystallize as well as deposit in the joints.
Remarkably, a number of studies have actually revealed that vitamin C may help reduce uric acid in the blood and also, consequently, safeguard against gout pain assaults.
As an example, a research of 1,387 males discovered that individuals who ate the most vitamin C had dramatically lower blood levels of uric acid than those that ate the least (15Trusted Source).
Another study adhered to 46,994 healthy and balanced males over twenty years to see if vitamin C intake was linked to developing gout arthritis. Surprisingly, individuals who took a vitamin C supplement had a 44% reduced gout pain risk (16Trusted Resource).
Additionally, an evaluation of 13 medical studies located that taking a vitamin C supplement over one month considerably lowered blood uric acid, compared to a placebo (17Trusted Resource).
While there seems a strong link between vitamin C intake and also uric acid degrees, even more research studies on the impact of vitamin C on gout pain are needed.
Vitamin C-rich foods and supplements have been linked to reduced blood uric acid degrees and reduced risk of gout.
- Assists Prevent Iron Deficiencies by Improving Iron Absorption
Iron is an essential nutrient that has a variety of features in the body. It is necessary for making red cell and transporting oxygen throughout the body.
Remarkably, vitamin C supplements can aid improve the absorption of iron from the diet plan. Vitamin C aids in converting iron that is badly soaked up, such as plant-based sources of iron, right into a kind that is much easier to absorb (18Trusted Resource).
This is specifically beneficial for people on a meat-free diet regimen, as meat is a major source of iron.
Simply eating 100 mg of vitamin C may improve iron absorption by 67% (19Trusted Resource).
As a result, vitamin C might help reduce the threat of anemia among people vulnerable to iron shortage.
In one study, 65 kids with moderate iron deficiency anemia were provided a vitamin C supplement. Researchers located that the supplement alone assisted control their anemia (20Trusted Source).
If you experience low iron levels, eating more vitamin C-rich foods or taking a vitamin C supplement may help enhance your blood iron degrees.
Vitamin C can enhance the absorption of iron that is improperly soaked up, such as iron from meat-free resources. It might also minimize the threat of iron deficiency.
- Increases Resistance by Assisting Leukocyte Function Much Better
One of the primary factors individuals take vitamin C supplements is to improve their immunity.
Vitamin C is involved in several parts of the immune system.
First, vitamin C assists motivate the production of white blood cells referred to as lymphocytes and also phagocytes, which aid protect the body versus infections (21Trusted Source).
Second, vitamin C aids these leukocyte operate better while safeguarding them from damages by possibly dangerous particles, such as totally free radicals.
Third, vitamin C is a crucial part of the skin’s protection system. It is proactively transferred to the skin where it can work as an antioxidant as well as help enhance the skin’s obstacles (22 ).
Research studies have actually likewise shown that taking vitamin C may shorten wound healing time (23Trusted Resource, 24Trusted Source).
What’s even more, low vitamin C degrees have actually been linked to bad health results.
For example, individuals who experience pneumonia often tend to have lower vitamin C degrees, and vitamin C supplements have actually been shown to shorten the healing time (25Trusted Resource, 26).
Vitamin C might improve resistance by helping leukocyte operate more effectively, enhancing your skin’s protection system and helping injuries heal quicker.
- Secures Your Memory and also Thinking as You Age
Dementia is a broad term made use of to explain signs and symptoms of bad reasoning and memory.
It influences over 35 million people worldwide as well as normally takes place among older adults (27Trusted Resource).
Studies suggest that oxidative tension as well as swelling near the brain, back and nerves (completely known as the main nerve system) can raise the threat of mental deterioration (28Trusted Source).
Vitamin C is a solid antioxidant. Low degrees of this vitamin have been linked to a damaged capacity to think and keep in mind (29Trusted Source, 30Trusted Source).
In addition, numerous research studies have shown that people with dementia may have lower levels of vitamin C in the blood (31Trusted Resource, 32Trusted Source).
Additionally, high vitamin C intakes from food or supplements have actually been revealed to have a safety result on reasoning and also memory with age (33Trusted Resource, 34Trusted Source, 35Trusted Resource).
Vitamin C supplements might help against problems like mental deterioration if you do not obtain enough vitamin C from the diet regimen. However, more human-based studies are required in order to recognize the influence of vitamin C supplements on nervous system wellness (36Trusted Source).
Low vitamin C degrees have actually been connected to an increased danger of memory and also assuming disorders like mental deterioration, while a high intake of vitamin C from foods and also supplements has actually been shown to have a protective impact.
Unverified Cases Regarding Vitamin C
While vitamin C has actually many clinically proven benefits, it also has lots of unfounded insurance claims supported by either weak evidence or no evidence at all.
Below are some unproven cases about vitamin C:
Stops the cold: While vitamin C shows up to lower the seriousness of colds and the recuperation time by 8% in adults and 14% in youngsters, it is unable to prevent them (37 ).
Minimizes cancer danger: A handful of researches have connected vitamin C intake to a lower risk of several cancers. A lot of research studies have discovered that vitamin C does not affect the danger of creating cancer cells (38Trusted Resource).
Secures versus eye illness: Vitamin C has been connected to reduced dangers of eye diseases like cataracts as well as age-related macular deterioration. Nevertheless, vitamin C supplements have no result or may even trigger injury (39Trusted Source, 40Trusted Resource, 41Trusted Source).
May treat lead toxicity: Although people with lead poisoning appear to have reduced vitamin C levels, there is no strong evidence from human research studies that show vitamin C can deal with lead toxicity (42Trusted Resource).
Although vitamin C has numerous tried and tested advantages, it has not been shown to avoid the acute rhinitis, lower cancer threat, protect versus eye illness or treat lead poisoning.
All-time Low Line
Vitamin C is a water-soluble vitamin that needs to be gotten from the diet or supplements.
It has actually been linked to several remarkable health advantages, such as enhancing antioxidant levels, decreasing blood pressure, minimizing heart disease threat, safeguarding versus gout attacks, enhancing iron absorption, improving immunity and also minimizing dementia danger.
On the whole, vitamin C supplements are a wonderful as well as basic method to increase your vitamin C consumption if you have a hard time to get sufficient from your diet.