Because vitamin C is an essential vitamin, your body can’t make it on its own. However, it plays various roles and has been connected to remarkable health advantages. This water-soluble substance contains numerous fruits and vegetables, such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. 75 mg of vitamin C for women and 90 mg for men should be consumed daily. Although acquiring your vitamin C through food sources is generally recommended, many people rely on health supplements to fill their needs.
Here are seven advantages of taking vitamin C supplements that have been supported by science.
It may lower your risk of developing a chronic illness.
Your body’s natural defenses can be strengthened by the potent antioxidant vitamin C. Molecules called antioxidants enhance the immune system. They accomplish this by shielding cells from dangerous chemicals known as free radicals. The free radical buildup has been associated with oxidative stress; a condition that has been connected to numerous chronic diseases.
According to studies, increasing your vitamin C intake can boost your blood’s antioxidant levels by up to 30%. This aids the body’s defense mechanisms as they combat inflammation. Strong antioxidant vitamin C can increase the number of antioxidants in your blood. This could lower the likelihood of developing chronic illnesses like heart disease.
It can help lower your blood pressure.
Americans with high blood pressure make up about one-third of the population. You run the danger of developing heart disease, which is the world’s leading cause of death. According to studies, vitamin C may assist those with and without high blood pressure and lower their blood pressure. A vitamin C supplement may help decrease blood pressure by relaxing the blood vessels that carry blood from the heart, according to an animal study.
In addition, a review of 29 studies on humans found that taking a vitamin C supplement lowered the average systolic blood pressure of healthy individuals by 3.8 mmHg and the average diastolic blood pressure by 1.5 mmHg. Vitamin C supplementation decreased systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average, in persons with high blood pressure. Although the results are encouraging, it is unclear whether they will impact blood pressure long-term. Furthermore, vitamin C should not be the only treatment for high blood pressure. Adults with high blood pressure and those in good health have been shown to benefit from vitamin C supplementation to lower blood pressure.
Reduce your risk factors of developing heart disease
The leading cause of death worldwide is heart disease. Several factors, such as high blood pressure, high triglyceride or LDL (harmful) cholesterol levels, and low HDL (good) cholesterol levels, raise the risk of heart disease. By lowering these risk factors, vitamin C may also reduce the risk of developing heart disease. For instance, a review of nine trials including a total of 293,172 participants indicated that those who consumed at least 700 mg of vitamin C daily had a 25% lower chance of developing heart disease compared to those who did not.
Interestingly, another study of 15 researchers discovered a correlation between a lower risk of heart disease and ingesting vitamin C from foods rather than health supplements. Scientists weren’t clear, though, whether those who ate foods high in vitamin C also led healthier lifestyles than those who took supplements. It is unknown whether the variations were brought on by vitamin C or other dietary factors.
Intaking a minimum of 500 mg of vitamin C daily impacts heart disease risk variables such as blood cholesterol and triglyceride levels, according to another study of 13 research. According to the investigation, a vitamin C pill significantly decreased blood triglycerides by 20.1 mg/dL and LDL (bad) cholesterol by about 7.9 mg/dL.
In conclusion, ingesting or taking at least 500 mg of vitamin C every day may lower the chance of developing heart disease. Health supplements may not offer further heart health benefits if you currently eat a diet high in vitamin C, however. Supplementing with vitamin C has been linked to a lower risk of heart disease. These nutritional products and supplements may aid in lowering high blood levels of triglycerides and LDL (harmful) cholesterol, two risk factors for heart disease.
May lower blood uric acid levels and aid in gout attack prevention.
Roughly 4% of adult Americans have gout and arthritis. The joints are inflamed, particularly the big toe joints, which are excruciatingly painful. Swelling and abrupt, severe pain attacks are symptoms of gout. When uric acid in the blood is high above the norm, gout symptoms develop.
The body creates uric acid as a waste product. At high concentrations, it may crystallize and accumulate in the joints. It’s interesting to note that research suggests vitamin C may help lower blood levels of uric acid and so assist prevent gout attacks. For instance, a study including 1,387 men discovered that individuals with higher vitamin C intakes had considerably lower uric acid blood levels than those with lower intakes. Another investigation looked into whether vitamin C intake and the development of gout for 20 years in 46,994 healthy males. It was discovered that vitamin C supplement users had a 44% decreased risk of developing gout.
Furthermore, a review of 13 research revealed that when compared to a placebo, taking a vitamin C supplement for 30 days dramatically decreased blood uric acid. Although there seems to be a direct correlation between vitamin C intake and uric acid levels, additional research is required to determine how vitamin C affects gout. Foods and supplements high in vitamin C have been associated with lowering blood uric acid levels and a lower incidence of gout.
Reduces the risk of iron deficiency
An essential nutrient, iron serves a number of purposes in the body. Making red blood cells and distributing oxygen throughout the body depends on it. Supplemental vitamin C can facilitate better dietary iron absorption. An iron that is difficult to absorb, such as that found in plant-based sources, can be made easier to absorb with the help of vitamin C. This is especially helpful for vegetarians and vegans as meat is a significant source of iron.
100 mg of vitamin C alone may boost iron absorption by 67%. Vitamin C may assist those predisposed to iron deficiency in lowering their risk of anemia. In one trial, vitamin C supplements were given to 65 kids with mild iron deficiency anemia. According to the researchers, the pill alone helped them manage their anemia. Increasing your diet of foods high in vitamin C or taking a vitamin C supplement may assist if your blood iron levels are low. Iron from sources other than meat that is not well absorbed can be improved by vitamin C. Additionally, it may lessen the chance of iron deficiency.
Vitamin C Boost immunity
Since vitamin C is involved in many aspects of the immune system, increasing immunity is one of the main reasons individuals consume vitamin C supplements. First, vitamin C aids in promoting the development of lymphocytes and phagocytes, two types of white blood cells that assist the body combat illness. Second, vitamin C improves the efficiency with which these white blood cells perform and defends them against injury from potentially hazardous substances like free radicals. Thirdly, vitamin C is crucial to the skin’s defense mechanism. It is actively carried to the skin, where it can function as an antioxidant and support the skin’s defenses. According to studies, taking sun valley nutraceuticals, vitamin C may speed up the healing process after a wound. Low vitamin C levels have also been connected to adverse health effects. For instance, vitamin C levels are typically lower in pneumonia patients, and it has been demonstrated that vitamin C supplementation can hasten recovery. White blood cell function may be improved, the skin’s defenses are strengthened, and wounds heal more quickly thanks to vitamin C.
It keeps your brain and memory sharp as you age.
A general word used to indicate signs of poor thinking and memory is dementia. Over 35 million people are affected by it worldwide, and older folks are more frequently affected. According to studies, dementia risk may be increased by oxidative stress and inflammation in close proximity to the brain, spine, and nerves (together known as the central nervous system). An effective antioxidant is vitamin C. This vitamin has been related to a decreased capacity for thought and memory. Additionally, numerous studies have revealed that individuals with dementia may have reduced levels of vitamin C in their blood. Furthermore, it has been demonstrated that increased vitamin C intake from food or natural products and supplements has a preventative effect on thinking and memory as you age. If your diet doesn’t provide enough vitamin C, vitamin C pills may help prevent problems like dementia. However, further human research is required to fully comprehend how vitamin C supplements affect the health of the neurological system. Increased vitamin C consumption from meals and supplements has been demonstrated to have a protective impact, while low vitamin C levels have been associated with an increased risk of memory and thinking disorders like dementia.
Water-soluble vitamins supplements like vitamin C must be absorbed through food or sun valley nutraceutical supplements. It has been associated with many outstanding health advantages, including raising antioxidant levels, lowering blood pressure, preventing gout attacks, enhancing iron absorption, boosting immunity, and reducing the risk of dementia and heart disease. Overall, if you fail to acquire enough vitamin C from your food, vitamin C pills are an excellent and straightforward approach to increasing your intake.