Vitamin C, also known as ascorbic acid, is an essential nutrient with numerous health benefits. Being water-soluble, the body cannot store it in large quantities, making daily intake crucial. This vital vitamin is essential for the health of skin, bones, ligaments, tendons, teeth, eyes, and blood vessels. In this article, we will delve into 14 notable advantages of this remarkable nutrient.

While vitamin C is often associated with immune system support and cold remedies, its benefits extend far beyond these functions.

Did you know that vitamin C is instrumental in promoting hormone function and maintaining thyroid health? It is also beneficial for your cardiovascular system and contributes to maintaining youthful-looking skin.

Let’s examine the various ways in which vitamin C plays a crucial role in maintaining good health. This article will discuss:

1. The role of vitamin C in enhancing immunity
2. How vitamin C supports hormone balance
3. The importance of vitamin C for adrenal health and anxiety management
4. Top food sources rich in vitamin C
5. Various forms of vitamin C supplements
6. Research-backed dosages for optimal benefits

 The Role of Vitamin C in Boosting Immunity

Vitamin C is widely recognized as a vital element in maintaining a robust immune system. Numerous studies have demonstrated its effectiveness in combating bacterial and viral infections, including those causing lung inflammation, such as the flu and pneumonia.
It is believed that vitamin C supports immune function by aiding in the production of white blood cells, which serve as the body’s primary defence against infections.

Moreover, low levels of vitamin C have been observed in patients with severe infections like tuberculosis, further highlighting the connection between vitamin C concentrations and immune system performance.

Is Vitamin C a Key Factor in Supporting Your Immune System?

Vitamin C plays a crucial role in safeguarding immune cells. Lymphocytes, a type of immune cell, produce reactive oxygen species (ROS) that are effective in defending against foreign invaders but can also harm the immune cells themselves. As an antioxidant, vitamin C offers protection to these vital cells. Lymphocytes actually increase their vitamin C levels to shield themselves, which is one reason why the body may require increased amounts of vitamin C.

Furthermore, vitamin C assists your immune system in generating white blood cells and helps these cells (particularly lymphocytes, neutrophils, and phagocytes) function optimally.

While it is an indispensable nutrient for a well-functioning immune system, it does not “boost” immune activity per se. Instead, it fortifies your immune system’s defenses against viruses, bacteria, and other threats while also protecting your immune cells.

Does Vitamin C Offer Protection Against or Cure the Common Cold?

Unfortunately, there is no known cure for the common cold, and despite its numerous benefits, vitamin C cannot prevent it either.

A Cochrane Review that analyzed 29 studies involving 11,306 participants concluded that a dose of 200 mg or more of vitamin C did not reduce the risk of contracting the common cold.

However, the review also discovered that regular supplementation with vitamin C consistently reduced the duration of common cold symptoms, based on 31 study comparisons with 9,745 common cold episodes.

For adults, supplementing with 200 mg/day reduced cold duration by 8%, while in children, it was reduced by 14%. In children, doses of 1,000-2,000 mg/day shortened colds by 18% and lessened their severity.

The review concluded that due to the consistent impact of vitamin C on the duration and severity of colds in regular supplementation studies, as well as its low cost and safety, it may be worthwhile for individuals to test whether therapeutic vitamin C is beneficial for them on a case-by-case basis.

In therapeutic trials with doses of 1-8 g/day, there were no significant effects when vitamin C supplementation began after the onset of cold symptoms.

The key takeaway is that consistent daily supplementation has a more substantial impact than taking vitamin C once cold symptoms have emerged. Stay tuned, as we will cover food sources and supplements for vitamin C later in this article.

Vitamin C for Enhanced Progesterone Levels

Progesterone, a hormone produced after ovulation, offers various benefits such as promoting a healthy mood, better sleep, managing anxiety, easing periods, and improving brain function.
In one randomized control trial, women who were supplemented with vitamin C experienced increased progesterone levels compared to the placebo group.

Vitamin C for Fertility and Pregnancy Support

Vitamin C has long been recognized for its potential to boost fertility. Researchers believe that ascorbic acid plays a critical role in numerous aspects of the reproductive process, likely due to its involvement in hormone production, collagen synthesis, and protection of cells from free radicals.

Studies have shown that vitamin C affects follicle integrity and even helps rejuvenate follicular reserves and ageing ovaries in mice. Human studies also indicate a link between vitamin C levels and follicular fluid levels, making vitamin C an ideal supplement for those aiming to improve the health of their eggs.

In another study, women who struggled to conceive were supplemented with 750mg of vitamin C, resulting in increased progesterone levels. Within six months, 25% of the participants became pregnant.

Vitamin C for Managing Stress and Anxiety

Vitamin C is necessary for the production of catecholamines, also known as stress hormones. The adrenal glands, which are among the organs with the highest concentrations of vitamin C, rely on this vitamin to function properly. This is why vitamin C is included in Adrenal Support formulations.

During stressful periods, the adrenal glands increase catecholamine production, resulting in higher vitamin C usage. Consequently, some individuals may benefit from increased intake during times of chronic stress.

Regarding anxiety, small studies have suggested the benefits of vitamin C. In a double-blind, randomized, placebo-controlled trial examining the effects of 500 mg daily vitamin C supplementation on anxiety in students, those supplementing with vitamin C experienced lower anxiety levels compared to the placebo group.

Vitamin C for Endometriosis Management

Endometriosis involves the growth of endometrial-like implants outside the uterus. Although this tissue is not identical to the normal uterine lining, it can still respond to hormone fluctuations that accompany a regular menstrual cycle, often causing severe pain for affected women.
In one study, 43% of participants experienced reduced chronic pain from endometriosis after treatment with vitamins C and E, suggesting that these antioxidants may alleviate pain and inflammation. Additionally, animal studies have shown that intravenous vitamin C treatment holds potential as a therapy for endometriosis.

Vitamin C for Managing Heavy Periods

Vitamin C helps maintain the integrity of blood vessels. In some cases of heavy periods or menorrhagia, fragile capillaries, the small blood vessels found throughout the body, are thought to be involved.

Vitamin C and bioflavonoids (a group of antioxidants) also exhibit anti-inflammatory effects, which may help reduce heavy bleeding.

In a small study, 89% of women reported a decrease in heavy flow after supplementing with vitamin C and bioflavonoids. The hypothesis is that the anti-inflammatory effect, combined with the strengthening of capillary walls, reduces menstrual bleeding. Additionally, vitamin C aids in iron absorption, which can be beneficial for women who have experienced iron deficiency due to blood loss.

Studies suggest that relatively low doses of vitamin C can be effective for managing heavy bleeding, with around 600 mg daily being the lowest dose to show benefits.

Vitamin C and Oral Contraceptives

If you are currently taking oral contraceptive pills, it is essential to be aware that these can deplete your body of vitamins and nutrients. In addition to vitamin C, the pill has been shown to reduce levels of B vitamins, vitamin E, zinc, magnesium, and selenium. Pay close attention to your nutrition and consider supplementing with a multivitamin or prenatal vitamin.

Vitamin C as a Natural Antihistamine

Vitamin C, besides supporting the immune system, also acts as a natural antihistamine, offering relief for individuals with allergies.

Histamines are inflammatory compounds that form a normal part of the immune response, but in certain cases, they can overreact and trigger an allergic reaction. Vitamin C can help moderate the allergic response associated with seasonal allergies. However, it is not a treatment for severe allergic reactions, so if you are experiencing a severe reaction, consult your doctor or seek immediate medical attention.

Histamines may also play a role in PMS, contributing to anxiety, migraines, and period pain. Regular vitamin C intake might alleviate PMS symptoms resulting from inflammation caused by histamines.

Vitamin C and Iron

Vitamin C and iron make a powerful combination. Vitamin C has been shown to enhance the absorption of non-heme iron, benefiting those with anemia or experiencing heavy period blood flow. The amount of vitamin C consumed directly corresponds to the absorption levels of soluble iron.

Vitamin C and Thyroid Health

Potentially due to its role in increasing iron absorption and its antioxidant properties, vitamin C supplementation appears to help regulate T3, T4, and TSH levels in thyroid patients.

In one study, thyroid patients who received vitamin C experienced improved symptoms and reduced oxidative stress. This seems to be true for both hypothyroid and hyperthyroid conditions.

Vitamin C as a Potent Antioxidant

Antioxidants protect you from free radicals, unstable molecules linked to disease and aging. Vitamin C is among the most powerful antioxidants and can help boost the levels of antioxidants in your blood.

This, in turn, helps prevent many chronic diseases. Antioxidants have been shown to combat heart disease, cancer, and Alzheimer’s, and delay the physical effects of aging. In essence, they are essential for your health, and incorporating them into your diet or through high-quality supplementation is highly beneficial.

Vitamin C for Heart Health

Although we cannot directly attribute vitamin C intake to a healthier heart, increased intake of this vitamin may be indicative of better heart health.

In one study, participants took 700 mg of vitamin C in supplement form for 10 years. The results suggested they had a 25% lower chance of developing heart disease. In another review, vitamin C supplementation appeared to reduce bad cholesterol and triglycerides.

It’s possible that those with healthier habits, such as exercising and consuming plenty of fruits and vegetables, are more likely to take supplements. Nonetheless, it’s still an excellent case for increasing vitamin C intake wherever possible.

Vitamin C for Memory

Studies have shown that lower levels of vitamin C may be associated with impaired cognitive function. Oxidative stress is likely a key factor in the development of Alzheimer’s disease.

Therefore, it is logical that studies have demonstrated a decrease in dementia and cognitive decline when vitamin C intake increases. This holds true whether vitamins are consumed in supplement form or through whole foods.

Foods rich in vitamin C include:

• Strawberries
• Oranges
• Broccoli
• Cauliflower
• Bell peppers
• Papaya
• Parsley
• Brussels sprouts
• Kiwi
• Lemons
• Cantaloupe
• Mango
• Pineapple
• Guava
• Grapefruit
• Kale
• Hot peppers
• Tomatoes
• Pomelos
• Mandarin oranges

Acerola cherries boast an impressive 2,740% of the recommended daily intake of vitamin C. Although they might not be readily available at your local grocery store, you can purchase them in a powdered form online.

What Kind Of Vitamin C Is Best?

The best approach is to prioritize obtaining vitamin C through your diet. Nonetheless, as highlighted in the research studies discussed in this article, the benefits of vitamin C can also be achieved through supplementation.

Vitamin C Supplements

There are various forms of vitamin C supplements available, but most studies focus on ascorbic acid or sodium ascorbate, its sodium salt form. When considering the benefits mentioned above, these are the forms typically used.

It’s important to note that there is little evidence to suggest that one form is more effective or better absorbed than another. We’ll review the different forms below, but keep in mind that many claims about the benefits of specific forms of vitamin C may not be well-supported.

Ascorbic Acid

This is the most common form of vitamin C and has been shown to provide benefits in clinical trials and scientific studies.

While it may be challenging for people with ulcers or sensitive stomachs to digest, ascorbic acid can be an effective way to supplement with vitamin C. Additionally, it is one of the most cost-effective options.

If you find it difficult to digest, try taking it with food or choose a buffered vitamin C version.

Buffered Vitamin C

Buffered vitamin C is gentler on the digestive system, but it may be slightly less absorbed. However, the difference in absorption is minimal. If you tolerate it better than ascorbic acid, it is a better option for you.

Intravenous Vitamin C

Intravenous vitamin C, delivered directly into the bloodstream, is most advantageous when large amounts of vitamin C are needed quickly. It also helps maintain a steady amount circulating in the blood.

Often used as a complementary cancer treatment, intravenous vitamin C can help offset some of the toxicity of chemotherapy and has potential anti-cancer properties. In a few studies, intravenous vitamin C treatment increased survival time for patients compared to those who didn’t receive it.

However, it’s essential to understand that vitamin C should not replace any doctor-recommended cancer treatments and that you should consult your doctor before pursuing this therapy. Cancer is complex, and vitamin C’s antioxidant status is only one piece of the puzzle.

Liposomal Vitamin C

Liposomal, or lipospheric, vitamin C is combined with tiny fat-like particles called liposomes, which help deliver the nutrient effectively. Research suggests that liposomal vitamin C is slightly more effective at producing circulating levels of vitamin C than plain vitamin C but not as effective as intravenous administration.

Quality matters when it comes to liposomal forms of vitamins, so choose a reputable company if you opt for this version.

While some people claim that liposomal and IV vitamin C are the best versions for absorption, there isn’t substantial evidence to support a significant difference for the average person. However, there are situations where IV vitamin C may be beneficial.