She Strengthens

Unlock the Power of Vitamin C: Boosting Your Health from the Inside Out

Vitamin C is often hailed as the ultimate superhero of the supplement world, and for good reason. This essential nutrient plays a multitude of critical roles in our bodies, from supporting immune function to promoting healthy skin and wound healing.

What is Vitamin C, Anyway?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that’s essential for our bodies to function properly. Unlike fat-soluble nutrients like vitamins A, D, E, and K, our bodies don’t store excess vitamin C, so we need a steady supply of vitamin C-rich foods to meet our daily needs.

The Importance of Vitamin C

Vitamin C is vital for various bodily functions, including:

• Producing neurotransmitters and regulating cholesterol levels
• Protecting cells against oxidative damage and controlling inflammation
• Absorbing iron and producing collagen
• Supporting immune system defense

How Much Vitamin C Do You Need?

According to the National Institutes of Health, adult men require around 90 milligrams of vitamin C per day, while adult women need 75 milligrams. Pregnant and breastfeeding individuals need more vitamin C to support their bodies.

The Benefits of Vitamin C

Having optimal vitamin C levels is crucial for overall health. Here are some major benefits of getting enough vitamin C:

Immune Health

Vitamin C is essential for immune system function, and research shows that taking extra vitamin C through supplements may help boost immune health.

Heart Disease

Having optimal vitamin C levels helps keep your heart healthy, and some evidence suggests that taking vitamin C supplements may help reduce heart disease risk factors.

Iron Absorption

Vitamin C helps your body absorb non-heme iron, which is essential for red blood cell production.

Skin Health and Wound Healing

Vitamin C is vital for skin health, and research shows that it’s needed for collagen production. As a powerful antioxidant, vitamin C also helps protect your skin from UV damage.

Fertility

Some studies suggest that vitamin C supplementation may help individuals with infertility conceive faster and improve sperm quality.

Diabetes

Having higher blood levels of vitamin C may help reduce your risk of developing diabetes, and eating plenty of vitamin C-rich fruits and veggies is an excellent way to slash your diabetes risk.

Cancer

Although some studies suggest that supplemental vitamin C may have a positive effect on survival, quality of life, and health in certain people with cancer, more research is needed to confirm this.

Sepsis and Trauma

IV vitamin C is sometimes used in cases of trauma and severe infections like sepsis, and some studies show that high-dose IV vitamin C may be helpful in treating infections and reducing inflammation.

Food Sources of Vitamin C

While plants are the main source of vitamin C in most people’s diets, some animal foods contain vitamin C as well. Here are some foods loaded with vitamin C:

• Oranges (100% DV)
• Grapefruits (94% DV)
• Kiwi (70% DV)
• Strawberries (59% DV)
• Bell peppers (59% DV)

Vitamin C Deficiency: What You Need to Know

Vitamin C deficiency is relatively common, especially among individuals who smoke, are 65 years and older, follow restrictive diets, or experience inflammatory bowel disease. Symptoms of vitamin C deficiency typically occur when levels fall below 350 milligrams.

Supplementing with Vitamin C

If you’re not getting enough vitamin C from your diet, supplementing with vitamin C may be necessary. However, it’s essential to consult with a healthcare professional to determine the right dosage for your needs. The Upper Limit for vitamin C is set at 2,000 milligrams per day for adults, and most vitamin C supplements provide 500 or 1,000 milligrams per serving.

The Bottom Line

Taking vitamin C supplements can be safe and effective in boosting your vitamin C levels, but don’t forget to eat plenty of vitamin C-rich fruits and veggies. A balanced diet is still the best way to ensure you’re getting enough vitamin C, as well as many other important nutrients, on a regular basis.