The Benefits of Vitamin C

Vitamin C is an essential vitamin; it can’t be produced in the body. It serves many roles and provides numerous health benefits. It is found in a variety of fruits and vegetables, including oranges, spinach, kiwi, bell peppers, strawberries, and kale. The recommended daily intake is 90 mg for men and 75 mg for women. It is always best to get the recommended intake from food sources. However, if you are unable to, a supplement may be able to help.

Vitamin C is a powerful antioxidant that may help strengthen the body’s defense system, thus reducing the risk of chronic disease. Antioxidants help protect the body from harmful molecules known as free radicals. When these harmful molecules accumulate in the body, they can cause a state known as oxidative stress. Oxidative stress has been linked to numerous chronic diseases such as heart disease and dementia. The consumption of vitamin C helps to strengthen the skin’s defensive barriers, helps with collagen production, protects against damage from free radicals, and may help improve wound healing time. Vitamin C also helps to improve the absorption of iron from the diet. It assists in converting poorly absorbed iron into a more easily absorbed form. This is beneficial for individuals who consume mostly plant-based diets. Moreover, vitamin C may reduce the risk of anemia.

Vitamin C deficiency affects approximately 7% of adults in the United States. It can result in rough and bumpy skin, abnormally bent hair, fatigue, bright red hair follicles, spoon-shaped fingernails, dry and damaged skin, weak bones, easy bruising, slow wound healing, painful and swollen joints, bleeding gums, tooth loss, poor immunity, iron deficiency anemia, poor mood, unexplained weight gain, chronic inflammation and oxidative stress. Common risk factors for vitamin C deficiency include a poor diet, anorexia, alcoholism, smoking, severe mental illness, and dialysis. It is important that you seek treatment from a healthcare professional for underlying conditions to help reduce risk.

Vitamin C has many proven and unproven health benefits. It is important that you discuss with your healthcare provider before adding more vitamin C to your diet. When looking for over-the-counter vitamin C supplements, make sure you read labels carefully.