Vitamin C Advantages: Can It Actually Help Complete Physique Well being?

Vitamin C Advantages: Can It Actually Help Complete Physique Well being?

Vitamin C is a really important vitamin, one thing your physique can’t produce by itself. It performs many roles and is related to a number of well being advantages.

Water-soluble, vitamin C will be discovered in lots of fruits and veggies, together with strawberries, oranges, kiwi, bell peppers, spinach, broccoli, and kale.

The really useful every day allowance for vitamin C is 75 mg for females and 90 mg for males.

Whilst you ought to get your vitamin C from meals, many additionally use dietary supplements to additional meet their dietary wants.

Try these seven scientifically-proven advantages of vitamin C dietary supplements.

Scale back power illness danger

Vitamin C, a strong antioxidant, strengthens the physique’s pure defenses.

Antioxidants, molecules that assist your immune system, defend cells from dangerous molecules often known as free radicals.

When free radicals construct up, they create one thing referred to as oxidative stress, and that is linked to a number of power ailments.

Research present that taking extra vitamin C could increase your ranges of blood antioxidants by as much as 30 %, serving to your physique’s pure defenses fight irritation.


Vitamin C, a robust antioxidant, boosts blood antioxidant ranges, decreasing the danger of power ailments comparable to coronary heart illness.

Hypertension administration

About one-third of American adults endure from hypertension.

Hypertension will increase your danger of coronary heart illness, which is the highest explanation for loss of life around the globe.

Research present that vitamin C helps to decrease blood stress in individuals with out and with hypertension.

One animal examine stated that popping a vitamin C complement relaxed the blood vessels carrying blood from the guts, decreasing blood stress ranges.

Moreover, one evaluation of a number of human research revealed that taking vitamin C dietary supplements may scale back systolic blood stress (which is the higher worth) by 3.8 mmHg and diastolic blood stress (which is the decrease worth) by 1.5 mmHg in wholesome adults.

In adults who suffered from hypertension, it was discovered that vitamin C dietary supplements may scale back diastolic blood stress by 1.7 mmHg and systolic blood stress by 4.9 mmHg.

These outcomes are definitely promising, but it surely nonetheless just isn’t clear whether or not or not the consequences on blood stress will be seen over the long run. Additionally, these with hypertension shouldn’t rely on vitamin C by itself for remedy.


Vitamin C dietary supplements could decrease blood stress in wholesome adults and other people with hypertension.

Decrease coronary heart illness danger

Coronary heart illness is the highest explanation for loss of life around the globe.

A number of elements can improve your danger of coronary heart illness, together with excessive triglyceride or LDL (also called “dangerous”) levels of cholesterol, hypertension, and low ranges of HDL (also called “good”) ldl cholesterol.

Vitamin C can scale back these danger elements, and may even scale back the danger of coronary heart illness.

One evaluation of 9 research revealed that after a decade, those that took 700 mg of vitamin C daily had a 25 % decrease danger of coronary heart illness than individuals who didn’t.

One other evaluation revealed that consuming vitamin C in meals — relatively than dietary supplements — may very well be linked to a decrease coronary heart illness danger.

However scientists are nonetheless not sure whether or not those that consumed vitamin-C-rich meals had additionally led a more healthy way of life than those that simply took the complement. That’s why it’s nonetheless unclear whether or not these variations had been attributable to further points of their diets.

One other evaluation of a number of research thought-about the consequences of taking 500 mg of vitamin C daily on danger elements associated to coronary heart illness like triglyceride ranges and blood ldl cholesterol.

This evaluation revealed that consuming a vitamin C complement drastically lowered LDL (aka “dangerous”) ldl cholesterol by about 8 mg per dL and blood triglycerides by about 20 mg per dL.

The conclusion was that taking no less than 500 mg of vitamin C daily may scale back coronary heart illness danger. But when somebody already eats a vitamin-C-rich weight-reduction plan, dietary supplements could not offer you any further advantages for coronary heart well being.


Vitamin C dietary supplements can lead to a decreased coronary heart illness danger and should decrease coronary heart illness danger elements comparable to triglycerides and excessive blood ranges of LDL (dangerous).

Scale back blood uric acid ranges/forestall gout assaults

Gout, a type of arthritis, impacts 4 % of American adults.

This can be a very painful situation that leads to joint irritation, particularly within the massive toes. Folks can have swelling and sudden assaults of ache.

Gout signs consequence from an elevation of uric acid within the blood. This kind of acid is a waste product that the physique produces. At larger ranges, it crystallizes and deposits itself within the joints.

Many research have revealed that vitamin C helps to cut back uric acid within the blood, thus defending in opposition to gout assaults.

One examine discovered that individuals who consumed probably the most vitamin C skilled a lot decrease blood ranges of uric acid as in contrast with those that had the least.

One other examine of males over a interval of 20 years was performed to see if vitamin C consumption may very well be related to the event of gout. Those that popped a vitamin C complement skilled a 44 % decrease danger of gout.

One other evaluation of a number of research revealed that taking a vitamin C complement for a month drastically decreased blood uric acid, compared with placebos.

Whereas there may very well be a hyperlink between vitamin C and uric acid ranges, there should be extra analysis accomplished to conclusively solidify the consequences of vitamin C on gout.


Vitamin-C-rich meals in addition to dietary supplements can result in a decrease blood uric acid stage and, consequently, a decrease danger of gout.

Forestall iron deficiency

Iron, an important nutrient, performs many features within the physique. Iron is critical for producing purple blood cells and getting oxygen by means of the physique.

Vitamin C dietary supplements could enhance the absorption of iron out of your weight-reduction plan. Vitamin C converts iron that isn’t being absorbed, like plant-based iron sources, into an easier-to-absorb type.

That is excellent news for individuals on a meat-free weight-reduction plan, as a result of meat is a giant supply of iron.

Taking 100 mg of vitamin C can enhance iron absorption by 67 %.

Thus, vitamin C can scale back the danger of anemia of those that are vulnerable to an iron deficiency.

One examine of youngsters who had delicate iron deficiency anemia confirmed that once they got vitamin C dietary supplements, that alone helped them to raised management their anemia.

When you endure from low iron ranges, you may eat extra vitamin-C-rich meals or take a complement to enhance blood iron ranges.


Vitamin C helps with the absorption of iron that isn’t being absorbed correctly, such because the case of iron in individuals who don’t eat meat. It will possibly additionally decrease the danger of iron deficiency.

Enhance immunity

One of many largest causes individuals pop vitamin C dietary supplements is to allow them to increase their immunity. That’s as a result of vitamin C is a giant a part of the immune system.

Vitamin C encourages white blood cell manufacturing, referred to as lymphocytes and phagocytes, serving to to guard the physique in opposition to any infections.

Vitamin C additionally helps white blood cells perform higher whereas safeguarding these white blood cells from any harm accomplished by dangerous molecules like free radicals.

Vitamin C performs a giant position in your pores and skin’s protection system, appearing as an antioxidant and strengthening boundaries within the pores and skin.

Research present that taking vitamin C can shorten the time it takes for wounds to heal.

Plus, low vitamin C ranges could also be related to poor well being outcomes.

As an illustration, these with pneumonia have decrease vitamin C ranges. Thus, vitamin C dietary supplements can shorten restoration time.


Vitamin C can increase immunity by making white blood cells perform extra effectively, which strengthens the pores and skin’s protection system. It additionally helps your wounds to heal quicker.

Protects reminiscence and pondering throughout getting older

Dementia includes poor pondering and reminiscence, affecting greater than 35 million individuals worldwide. It occurs largely to older adults.

Research present that irritation in areas near the nerves, mind, and backbone (which make up the central nervous system) could improve dementia danger.

Vitamin C is a strong antioxidant. Low ranges are literally linked to impaired skills to recollect and suppose.

Much more research reveal that people with dementia have low blood ranges of vitamin C.

A optimistic impact on reminiscence and pondering has been present in these with excessive vitamin C consumption from dietary supplements or meals.

Vitamin C dietary supplements can guard in opposition to situations comparable to dementia in the event you can’t eat sufficient out of your common weight-reduction plan. However we want extra research in an effort to perceive the affect of vitamin C dietary supplements on the well being of the nervous system total.


Low vitamin C ranges will be related with an elevated danger of pondering and reminiscence issues comparable to dementia. A excessive consumption of vitamin C, whether or not from dietary supplements or meals, can supply safety

Unproven claims: vitamin C

Sure, vitamin C boasts many scientifically-proven advantages, but it surely’s additionally related to many unfounded claims backed by no proof or very weak proof.

Try these unproven claims relating to vitamin C:

  • Stopping the widespread chilly. Although vitamin C seems to decrease the severity of colds and boosts restoration time by eight % in adults and 14 % in youngsters, it doesn’t forestall them.
  • Lowering most cancers danger. Many research hyperlink vitamin C consumption to a lowered danger of many forms of cancers. However most research say vitamin C doesn’t have an effect on most cancers growth danger.
  • Defending in opposition to eye illness. Vitamin C will be related to a lowered danger of eye ailments comparable to age-related macular degeneration and cataracts. However vitamin C dietary supplements may both haven’t any impact or may even trigger hurt.
  • Treating lead toxicity. Whereas these with lead toxicity appear to have low vitamin C ranges, no robust proof helps the declare that vitamin C treats lead toxicity.
  • Present vitality. Some declare that vitamin C supplies vitality which is why it’s present in vitality drinks and pre exercise powders however these claims haven’t been confirmed to date.


Whereas vitamin C definitely has many advantages which were confirmed, it doesn’t forestall the widespread chilly, decrease most cancers danger, guard in opposition to eye ailments, or present remedy of lead toxicity.

In Conclusion

Vitamin C, a water-soluble vitamin, will be obtained out of your weight-reduction plan or from dietary supplements. It has connections to a number of spectacular well being advantages, like its potential to spice up antioxidant ranges, decrease blood stress, defend in opposition to gout assaults, enhance iron absorption, improve immunity, and scale back each dementia and coronary heart illness danger.

Vitamin C dietary supplements are an efficient and easy method to improve vitamin C consumption in the event you don’t eat sufficient naturally out of your weight-reduction plan.


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