How Much Vitamin C Is Enough?
A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.
Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles
Other studies have suggested that vitamin C may als.
1. May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses (2). Antioxidants are molecules that boost the immune system.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This may help reduce the risk of chronic diseases like heart disease.
1. Vitamin C Stimulates Collagen Synthesis
“Adequate vitamin C levels are essential for the production of collagen,” Samuels says.
2. Vitamin C Combined With Iron Leads To Better Absorption
Nonheme iron, which is the type of iron found in plants, can be tricky for the body to absorb, but eating vitamin C (and ideally heme iron, which is commonly found in meat and seafood) at the same time as nonheme iron leads to better absorption, according to Harvard Health Publishing. Neurotransmitters are important for sending messages from the brain to the rest of the body, according to the University of Queensland, in Australia.
And more vitamin C may be associated with increased brain function. A systematic review published in September 2017 in Nutrients found higher vitamin C concentrations in cognitively intact study participants compared with those with impaired cognition
4. According to the Mayo Clinic, antioxidants can protect against the development of serious health conditions, such as cancer or heart disease.
More studies — especially ones involving human participants — are needed, however, to show whether vitamin C specifically can prevent cancer or cardiovascular disease, per Harvard T.H. In a review published in November 2017 in Nutrients, vitamin C was found to support the immune system by protecting against oxidative stress, aiding in microbial killing, and decreasing the potential for tissue damage. A deficiency in this vitamin has been shown to increase the rate of infections.
It’s unlikely that loading up on vitamin C once you start sniffling will keep you from getting a cold, but it could help you recover more quickly, according to a prior review.