Vitamin C, is it really a miracle worker?!
20. March, 2020
Vitamin C, also known as ascorbic acid, is an essential vitamin that can have a powerful impact on health. In fact, a vitamin C deficiency can wreak havoc on just about everything, from immune function to skin health and energy levels. In the long term, it may even have more serious consequences, including a higher risk of chronic disease and certain health conditions. Fortunately, it’s often easy to prevent by simply enjoying a variety of vitamin C foods alongside a healthy, balanced diet.
Supports Immune Health
Taking a vitamin C dietary supplement can be an easy and effective way to keep your immune system working efficiently. Not only has vitamin C been shown to promote faster wound healing, but it may also be beneficial in the treatment of respiratory infections like the common cold. One review out of Switzerland found that getting adequate amounts of vitamin C helped decrease symptoms and shorten the duration of respiratory tract infections. Vitamin C was also able to reduce the incidence of other conditions, including pneumonia, malaria and diarrhea infections.
Promotes Glowing Skin
Vitamin C is a common ingredient found in a wide assortment of skin care products. Thanks to its antioxidant content, vitamin C benefits skin health through several different mechanisms. Because it’s involved in the synthesis of collagen, vitamin C is believed to help slow down skin aging and can also protect against skin damage and free radical formation caused by ultraviolet exposure. Plus, there may also be some vitamin C benefits for skin lightening and hyperpigmentation; studies have shown that vitamin C may help suppress melanin production to prevent dark spots and patches.
Boosts Iron Absorption
One of the top vitamin C benefits is its ability to bump up iron absorption to prevent issues like iron-deficiency anemia. Interestingly enough, one study actually found that consuming 100 milligrams of vitamin C alongside a meal increased iron absorption by a whopping 67 percent.
Enhances Brain Function
Some research shows that vitamin C benefit brain health and supports healthy aging. For example, studies have actually found that blood levels of vitamin C tend to be lower in people with dementia. What’s more, a study found that a high antioxidant intake from either food or supplemental sources of vitamin C could slow cognitive delay in older adults. Another study also showed that the use of vitamin C supplements in combination with vitamin E was associated with a lower risk of developing Alzheimer’s disease.
What’s the optimal vitamin C dosage per day?
It’s recommended that adults get between 75 to 90 milligrams per day of vitamin C. However, daily intake of vitamin C upward of 1,000 mg/day (in divided doses) may be more beneficial for certain people or during times of illness. Men need a bit more vitamin C than women do, while teens and children need between 40 to 65 mg/day.
How much vitamin C can the body absorb at one time?
In order to actually absorb vitamin C and prevent it from being lost in the urine, it’s best to take smaller doses spread out throughout the day. Taking between 200 and 500 milligrams per day of vitamin C seems to be plenty to experience health benefits since much higher doses are unlikely to be absorbed and utilized when taken long term. In some cases, such as if you’re feeling sick or have a health condition that means you could benefit from extra vitamin C, taking 1,000 milligrams may be beneficial. If you’ve been low in vitamin C for a while, you will be able to absorb and use more as your levels increase. Vitamin C is best absorbed when taken with a meal, so ideally have it with a meal or just after. The best way to get vitamin C is to eat a healthy balanced diet and add superfoods to your meals.
Sources of Vitamin C
The best source of Vitamin C are berries, peppers, broccoli and other vegetables and fruits. A great source is also Be More Be Active superfood mix. 2 tablespoons of this mix will support you with a daily vitamin C. There is plenty of Vitamin C also in Be More Be Beautiful superfood mix.
Written by nutritionist Riin Reimer