One of the most efficient and safest nutrients is vitamin C. The advantages of vitamin C may include defense against immune system deficits, cardiovascular illness, fetal health issues, eye disease, and even wrinkles in the skin—even if it might not be the solution to the common cold. For adults, the highest quantity that is likely to be safe to consume each day is 2,000 milligrams (mg) as the tolerated upper intake level.
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A increasing list of potential vitamin C advantages was found in a research that examined over 100 studies over a ten-year period and was published in Seminars in Preventive and Alternative Medicine.
“With good cause, vitamin C has drawn a lot of attention. Higher blood levels of vitamin C could be the best nutritional indicator for general health, according to University of Michigan study researcher Mark Moyad, MD, MPH. “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
“But,” Moyad writes, “the ideal dosage may be higher than the recommended dietary allowance.”
How Much Is Enough Vitamin C?
“The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” Moyad explains.
However, bear in mind that although many individuals might not always consume the recommended amount of vitamin C, vitamin C insufficiency is extremely uncommon in the United States and many other nations. Adults who are malnourished are most commonly affected by vitamin C deficiency. Scurvy, which is marked by weakness, anemia, bruising, bleeding, and loose teeth, may result in severe instances.
A 500-milligram supplement has no obvious drawbacks, according to Moyad, although certain varieties may irritate the stomach. He advises taking a non-acidic, buffered version of the vitamin as a result.
The greatest approach to receive all the nutrients you need is through food. In addition to vitamin C, consuming fruits, vegetables, or other food will also provide you with fiber and other vitamins and minerals.
The Function of Vitamin C in the Body
Ascorbic acid, another name for vitamin C, is an essential component for the growth, development, and maintenance of all bodily tissues. Numerous bodily processes depend on it, such as the synthesis of collagen, iron absorption, immune system function, wound healing, and the preservation of teeth, cartilage, and bones.
Among the various antioxidants that can guard against damage from pollutants and hazardous compounds like cigarette smoke, as well as dangerous molecules known as free radicals, is vitamin C. Free radicals have the ability to accumulate and play a role in the emergence of diseases including arthritis, heart disease, and cancer.
Since vitamin C is not stored by the body, overdosing is not an issue. Even so, it’s crucial to stay within the recommended daily allowance of 2,000 mg to prevent upset stomach and diarrhea.
Among the “water-soluble” vitamins is vitamin C. You must constantly include them in your diet to maintain healthy levels since your body cannot retain them. Consume fruits and vegetables high in vitamin C either raw or cooked with little water to retain part of the water-soluble vitamin.
When consumed with iron, vitamin C can improve iron absorption since it is readily absorbed from both food and pills.
The Advantages of Vitamin C for Health
A single vitamin cannot solve major health issues. They frequently complement one another, and other lifestyle choices, like as quitting smoking and getting adequate sleep and exercise, are essential. Nevertheless, evidence suggests that vitamin C may be beneficial to health in the following areas:
1. Tension. Many diseases linked to stress have vitamin C deficiencies. It is the first nutrient that is lost in those who smoke, drink excessive amounts of alcohol, or are obese. Maintaining levels of vitamin C can also be a good indicator of general health, according to Moyad, because it is one of the nutrients that is responsive to stress.
2. Colds. Although vitamin C cannot treat the common cold, some research suggests that it may help avoid more serious problems. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” Moyad states.
3. A stroke. One study published in the American Journal of Clinical Nutrition indicated that people with the greatest blood concentrations of vitamin C had a 42% reduced risk of stroke than people with the lowest concentrations, despite inconsistent findings. The causes of this are not entirely evident. It is evident, however, that those with greater blood levels of vitamin C are those who consume a lot of fruits and vegetables.
In an email interview, study researcher Phyo K. Myint stated, “People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals.”
4. Skin Aging. The body’s cells both inside and outside are impacted by vitamin C, and its antioxidant qualities may help prevent aging. In a research that was published in the American Journal of Clinical Nutrition, 4,025 women between the ages of 40 and 74 had their nutritional intakes and skin aging analyzed. It was shown that greater vitamin C intakes were linked to a decreased risk of wrinkles, dry skin, and a more favorable look of skin aging. Furthermore, topical vitamin C therapies have been demonstrated in certain trials to lessen wrinkles.