If you take just one supplement, it’s likely to be vitamin C. Vitamin C has become an iconic symbol of natural health, ever since the 1970s, when Dr, Linus Pauling shared his hypotheses that, in high enough doses, the nutrient could cure cancer and eliminate the common cold.
Vitamin C deficiency may result from a diet deficient in fresh fruits and vegetables. Also, did you know that cooking can destroy some of the vitamin C in food.
While these suppositions haven’t been accepted by mainstream medicine, vitamin C is truly a supervitamin.
Read on to learn what it does, how much to take, and how to experience the many benefits of vitamin C for yourself.
What does vitamin C do for the body?
An essential antioxidant, this water-soluble nutrient is also the essential building block of collagen. And collagen, of course, is the main ingredient that helps the body form bones, teeth, muscles, and skin.
Other benefits of vitamin C include:
- Improved wound healing
- Healthy blood vessels and gums
- Improved absorption of iron
- Protection from infections and immune system deficiencies
- Protection from cardiovascular disease, prenatal health problems, cancer, and eye disease
What happens if I don’t get enough vitamin C?
While most mammals synthesize their own vitamin C, the human body does not. That’s why it’s critical to eat plenty of foods containing this superstar vitamin.
If you deprive your body of vitamin C, you may experience:
- Impaired wound healing
- Scaly skin
- Nosebleeds
- Painful joints
- Fatigue
- Depression
- Connective tissue defects such as gingivitis
- Rash
- Internal bleeding
- Scurvy
Vitamin C benefit for women’s health
Vitamin C is particularly important for women for several reasons–firstly, due to vitamin C’s role in collagen production. Women may be more susceptible to collagen breakdown due to hormonal changes and aging, making vitamin C crucial for maintaining skin elasticity and joint mobility.
Additionally, vitamin C helps protect cells from damage caused by free radicals, which can contribute to the development of chronic diseases such as cancer and heart disease. Women may be more vulnerable to these conditions due to factors such as pregnancy, menopause, and hormonal imbalances. So every woman needs plenty of vitamin C in her diet.
For women who are trying to get pregnant, studies show that vitamin C can improve hormone levels and increase fertility in those with luteal phase defect, which is a condition characterized by low progesterone levels and limited uterine lining growth. Luteal phase defects make it more difficult to conceive and have a healthy pregnancy.
Vitamin C may also reduce the occurrence of birth defects, according to a study published in the British Medical Journal.
How much vitamin C should I take daily?
The National Institutes of Health (NIH) gives the following recommendations for vitamin C dosages, depending on your stage of life:
- Birth to 6 months 40 mg
- Infants 7–12 months 50 mg
- Children 1–3 years 15 mg
- Children 4–8 years 25 mg
- Children 9–13 years 45 mg
- Teens 14–18 years (boys) 75 mg
- Teens 14–18 years (girls) 65 mg
- Adults (men) 90 mg
- Adults (women) 75 mg
- Pregnant women 85 mg
- Breast feeding teens 115 mg
- Breast feeding women 120 mg
The NIH also suggests that smokers add an additional 35 mg per day for extra antioxidant protection–although quitting smoking is, of course, the best thing to do. That said, it certainly wouldn’t hurt to get 400 or more mg a day, and it may help. (Just look at Linus Pauling, who lived until the age of 93.)
In order for your body to absorb the highest amounts of vitamin C, make sure to split your doses or eat vitamin C-rich fruits and veggies throughout the day.
Can you take too much vitamin C?
It is possible to take too much vitamin C, although it’s typically not dangerous. The generally recognized upper limit for vitamin C consumption is 2,000 mg a day. Amounts greater than this can cause gastrointestinal disturbances like diarrhea, vomiting, heartburn, or stomach cramps.
Even though the body needs fairly low amounts of this vitamin, the National Health and Nutrition Examination Survey by the CDC found that seven percent of US adults are deficient, and another 22 percent are marginally deficient. But there are a number of great sources of vitamin C to get us back on track.
Where do I get vitamin C?
The classic sources of vitamin C are citrus fruits, such as oranges, kiwi, lemons, and grapefruit. But you can also find high amounts in:
- Strawberries
- Bell peppers
- Tomatoes
- Cruciferous vegetables like kale, broccoli, spinach, brussel sprouts, and cauliflower
Some cereals and other foods may be fortified with vitamin C, but it’s always best to get it naturally from raw fruits and vegetables. Also keep in mind that microwaving and steaming can diminish concentrations of it (or any vitamin, for that matter).
You can also get vitamin C through supplementation, whether it be tablets, capsules, or even gummies. But choose your vitamins with care. Some supplements contain almost 90 percent synthetic ingredients–meaning they’re created artificially in a lab–which the body can’t absorb properly. Furthermore, some evidence shows that a synthetic version of vitamin C can actually do more harm than good and may increase cancer risk.
In a perfect world, everyone would be able to meet the minimal requirements of all vitamins and minerals. Unfortunately, this is not the case. If you don’t have access to lots of fresh fruits and vegetables, a supplement is the next-best option. Just do your research before you make a purchase.
Mix and match your sources of vitamin C
If it seems impossible to fit in enough fruits and vegetables throughout the day, mix up the way you eat them. Summer is a great time to make smoothies or juice your own fruits. Fresh salads, vegetable trays, or yogurt topped with fruit are other easy ways to enjoy delicious flavors while doing your body good.
References:
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
https://ods.od.nih.gov/factsheets/VitaminC-Consumer
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918462/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145266/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
https://pubmed.ncbi.nlm.nih.gov/12909517/
https://www.ncbi.nlm.nih.gov/pubmed/4396080
https://profiles.nlm.nih.gov/spotlight/mm/feature/biographical-overview#:~:text=In%201973%20he%20co%2Dfounded,chemistry%20to%20biology%20to%20medicine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352522/
https://www.ncbi.nlm.nih.gov/books/NBK225480/
https://pubmed.ncbi.nlm.nih.gov/12936943/
https://pubmed.ncbi.nlm.nih.gov/10909952/
https://pubmed.ncbi.nlm.nih.gov/21343248/
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