What Is Vitamin C And What Benefits Does It Provide?
Vitamin C, also known as L-ascorbic acid, is a water-soluble nutrient. Humans need to get it from our diets because our bodies cannot make it. Vitamin C plays many important roles in the body including, but not limited to: immune function, iron absorption, synthesis of collagen (hello beautiful skin!), synthesis of carnitine, synthesis of neurotransmitters and metabolism of protein. Vitamin C is also an antioxidant. Plus, it helps to recycle other antioxidants in the body.
Vitamin C Functions And Benefits
Vitamin C functions as an antioxidant, protecting the body from free radicals, and also as a cofactor in many reactions. Its role in the body is pretty amazing. Here are just a few:
Immune Health
Vitamin C is probably most known for its role in immune health. However, the research is inconsistent regarding its efficacy for the common cold. In a Cochrane Review, researchers suggested that vitamin C supplements of at least 200mg are a low cost way to potentially shorten the duration of a cold, so it may be beneficial to try. They also suggest that it may be most useful for those with a more extreme fitness routine. The benefits for immune health seem to be for those who supplement regularly with vitamin C, so don’t do what many do and start taking it after you already are feeling under the weather.
Skin Health
Vitamin C is important for the body’s synthesis of collagen, which is why vitamin C deficiency results in a nasty disorder called scurvy that causes sores on the body and in the mouth. Orally ingested vitamin C supplements and topically applied vitamin C may have benefits for skin health, including protection from UV photodamage. Keep in mind, topical vitamin C should not replace your trusty tube of sunblock, so continue to lather up before expose to the sun! Vitamin C also helps protect against free radical damage. Vitamin C appears to work the best when combined with other nutrients like vitamin E and zinc.
Active Muscle Support
Vitamin C is stored in the muscles and may provide antioxidant protection during intense workouts, so athletes and those following extreme training regimens should focus on getting enough vitamin C every day.
Vitamin C Needs
Adult men need 90mg of vitamin C per day, and adult females need about 75mg of vitamin C per day. There are increase needs for pregnancy (85mg) and lactation (120mg). Most people tend to meet their vitamin C needs through their diet, but as you read earlier, there may be some benefits to taking higher than standard doses for certain health concerns.
Smokers and those exposed to second-hand smoke may also need more vitamin C than the general population. This group should aim for about 35mg more than nonsmokers to ensure adequate levels of vitamin C in the blood.
Can You Get Too Much Vitamin C?
Toxicity of vitamin C is rare. The most common concerns of consuming too much vitamin C are diarrhea, nausea, abdominal cramps and other gastrointestinal discomforts. The upper limit for vitamin C is 2000mg per day, so your body can tolerate a good deal more than daily intake recommendations if you choose to supplement or increase dietary vitamin C by a significant amount.
Food Sources Of Vitamin C
The best way to get vitamin C is through fruits and vegetables. You can find it in citrus fruits, tomatoes, strawberries, kiwis, bell peppers, brussels sprouts, cantaloupe and broccoli.
Supplement Forms Of Vitamin C
Vitamin C is available in many forms. Some common ones include:
Mineral Ascorbates
These are considered to be less acidic or “buffered” and therefore may be gentler on the stomach. Look for sodium ascorbate and calcium ascorbate if you are interested in a buffered form of vitamin C.
Vitamin C With Flavonoids
Animal studies lead to the belief that combining vitamin C with flavonoids from things like citrus and berries would enhance the bioavailability of vitamin C. Studies in humans do not indicate that flavonoids increase vitamin C absorption or bioavailability.
Ascorbyl Palmitate
This is an ascorbic acid linked to a fatty acid. Oral supplementation with ascorbyl palmitate is unlikely to be any more bioavailable than other forms.
Liposomal Vitamin C
This is vitamin C that is surrounded by fatty acids. The vitamin C is literally encapsulated inside of a sphere of fatty acids. There is some evidence to show that this type of vitamin C encapsulation could increase vitamin C bioavailability, but more research is required.
Summing It All Up
Basic needs for vitamin C are easily met through food, but to achieve added benefits for immune support and skin health, you may consider striving to get more than the recommended 75-90mg per day. In fact, the Linus Pauling Institute out of Oregon State recommends intake of 400mg per day for adults.
