It is essential to take enough Vitamin C in your diet because your body cannot make it for itself. It has to be ingested. It is water-soluble, which means the body does not store it in large quantities. As a result you have to take it on an ongoing basis.

 

Overdosing with water-soluble nutrients is less toxic than with fat-soluble which build up in the body. This is a powerful nutrient that is found in a wide variety of fruits and vegetables such as strawberries, kiwi, oranges, bell peppers, kale, spinach, and broccoli. Ideally, women should take 75mg a day and men should take 90mg a day.

 

Vit C overdose only occurs when mega dose levels are consumed. We have a blog on the potential side effects of taking too much Vitamin C - please check it out.

 

 

Reduces the risk of many chronic diseases including heart disease

 

As a strong antioxidant, it is an immune booster. It strengthens your body’s natural defences and protects the body from harmful free radicals. These free radicals cause a number of illnesses and by blocking the damage they cause, Antioxidants and Vit C in particular, protect the body from cell damage. A number of substantial studies have shown that increasing your intake of this nutrient increases blood antioxidant levels by up to a third. One of the most obvious effects of this antioxidant effect is its anti-inflammatory property.

 

 

Vitamin C Reduces Blood Pressure

 

There have been remarkable studies undertaken that clearly demonstrate that it not only reduces blood pressure in those who have hypertension, but it also lowers blood pressure levels in people who are normotensive (i.e. have normal blood pressure). High blood pressure is an important contributory factor in developing heart disease. The effect on blood pressure levels is notable. It is estimated that taking this supplement may reduce blood pressure by 5 mmHg on the systolic blood pressure (higher measurement) and by 1.7mmHg on the Diastolic blood pressure (lower measurement)

 

It is thought to reduce blood pressure by relaxing the walls of the blood vessels or arteries which carry blood from the heart. As the walls of these vessels are more relaxed they become slightly dilated. Consequently, as the same volume of blood is travelling through a slightly wider blood vessel it flows at a lower pressure.

 

More research is needed to establish if its effect on blood pressure has a long term effect.

 

 

Vitamin C lowers the risk of heart disease

 

Your risk of developing heart disease is linked to a number of factors. Two of these are raised blood pressure and raised LDL cholesterol. Cholesterol is confusing because there are two types – one type of cholesterol, the LDL or triglycerides, increases the risk of developing heart disease while the other type of cholesterol HDL actually reduces the risk of developing heart disease. For this reason, LDL cholesterol is often called bad cholesterol while HDL cholesterol is called good cholesterol. As heart disease is a major cause of death, particularly in the western world, minimizing factors that increase your risk of having heart disease is vitally important.

 

Studies are based on both the use of a Vit-C rich diet and supplements. Both of these sources have been shown to reduce not only blood pressure but also to have an effect on cholesterol levels.

 

One study involving 300,000 participants over ten years clearly demonstrated that taking this supplement at 700mg a day lowered the risk of heart disease and heart disease-related events by a massive 25%. A number of other clinical studies have shown that using this supplement at 500mg a day reduced LDL (bad) cholesterol by an average of 7.9 mg/dL and blood triglycerides by an average of 20.1 mg/dL

 

A supplement at a dose of 500mg a day will only provide the cardioprotective benefits of reduced blood pressure, reduced cholesterol, and reduce heart disease if your diet does not provide adequate high levels of this nutrient already.

 

 

 

 

Vitamin C Boosts Immunity

 

It is long known to boost the immune system. It improves the immune system by the following three mechanisms:

 

  • It facilitates the production of white blood cells. White blood cells protect the body against infection. Vit-C supplements have been linked to reduced recovery time in patients suffering from pneumonia.
  • It allows these increased levels of white blood cells to work more effectively. This effect is due to the antioxidant effect of this nutrient which protects the body from free radicals and so reduces the workload of these white blood cells.
  • One of its effects on the immune system is it's noticeable effect on the skin. It is actively transported in the skin. The antioxidant properties of Vit C strengthen the skin’s barriers and improve the body’s immunity. Supplements have a noticeable effect on reduced wound healing time.

 

 

 

Vitamin C prevents iron deficiency

 

Iron is a basic requirement to have a healthy body. It is needed to produce red blood cells and to carry oxygen throughout the body. Common sources include red meat (especially liver), beans (kidney beans, chickpeas, etc), nuts & dried fruit.

 

It has long been established that Vit-C supplements increase the absorption of iron. It converts the Iron found in plant food into a form that is easier for the body to absorb. This benefit is especially useful to those who eat a meat-free diet. As little as 100mg a day oVit C can increase iron absorption from your diet by a whopping 70%. This is why it is often used in people who have anaemia. It is really useful to add it to supplements for individuals who cannot tolerate the side effects of iron supplements (constipation & nausea).

 

As always, it is preferable to take your nutrients from a naturally well-balanced diet.

 

 

 

 

Reduces blood uric acid levels & prevents gout

 

Gout is a painful inflammation of the joints which affects about 5% of people in the western world. It is characterized by a sudden swelling with severe pain.

 

It occurs when the body has too much uric acid. Uric acid is a normal by-product of the body and typically the body removes excess uric acid in the urine. When there is too much uric acid in the blood it crystallizes in the extremities of the body (often the toes). These crystals are razor sharp and “rip” the tiny blood vessels. This is why itt is so painful.

 

Clinical studies have demonstrated that taking a Vit C supplement reduces the levels of uric acid in the blood. Studies involving tens of thousands of people have shown you can reduce your risk of an attack by roughly 50% by simply taking this supplement. Even in as little as one month, a noticeable effect on blood uric acid levels can be seen.

 

 

 

Vitamin C improves memory & cognitive function as you age

 

While a lot of research is still required on the causes of dementia, studies have shown that its incidence is linked to oxidative stress & inflammation at the brain stem. Other studies have clearly shown that low levels of this nutrient reduces cognition (ability to think) and recall (i.e. ability to remember). Further studies have found people clinically diagnosed with dementia to have lower blood levels of Vit-C.

 

It has strong protective antioxidant properties which have been shown to have a protective effect on thinking and memory.

 

 

 

 

What Vitamin C may not do

 

While it is an all-around “Good Guy” and has huge benefits for many of the body’s organs much more research is required before it can be heralded as the superfood that can prevent the following conditions.

 

Claims commonly made about this nutrient that still need to be substantiated by research include:

  • It prevents the common cold. It will reduce the severity of the symptoms of the common cold by about 10% and it will speed up recovery by about 20% it will not actually prevent you from getting the cold.
  • It protects against eye disease. It has not been shown to reduce the incidence or severity of cataracts or age-related macular degeneration
  • It reduces cancer risk. There have been a few preliminary studies into its use in cancer care. Significant clinical results have not yet been established.
  • It can be used to treat lead toxicity. This theory came from the fact that people with lead toxicity appeared to have low levels of Vit C. No research has established a role for it in the treatment of lead toxicity.

 

 

 

 

 

Ann O’Flynn B.Pharm, MA, BSc, MPSI

 

Ann is the owner of dPharmacy and has a particular interest in Health foods and supplements. Ann is a Tutor pharmacist and has gained numerous qualifications in alternative therapies - which she uses alongside her extensive clinical training. If you have any queries on medicines or health foods please reach out to us by email, text or phone.

 

 

Imagem   Chat online >>
   Call us on >>
   Email us at [email protected] >>

 

 

Disclaimer

Please be aware that the information on our site is for information only. While we hope you find it helpful, it is not our intention for our articles to be used as a basis for diagnosis or treatment. If you suspect you may have a health issue or wish to start taking any medicine, please consult your pharmacist, doctor or contact us directly. You can get in touch with us by phone, email, online chat or text. We would be delighted to run through any concerns you may have.  Our goal is to deliver health directly to you - pleasantly and effectively. However, dPharmacy will not accept responsibility for any side effects or health damages from the use of medicines offered on this site.