Vitamin C or ascorbic acid isn’t just popular for boosting immunity but also a powerful or master antioxidant that is known for its aesthetic side effects. Yes, vitamin C seems to be on the top tier of the most popular water-soluble vitamins for a good reason. It keeps the body young and rejuvenated as it is enriched with carnitine and collagen that are good for your skin and overall health.
The human body does not naturally produce this because it lacks the enzyme gluconolactone oxidase, so a diet packed with fruits and vegetables is the best way to make sure you get your daily dose of vitamin C.
It’s not just tagged as the fountain of youth but also helps with beating cancer and other life-threatening or debilitating medical conditions. If you are looking for a power-packed vitamin – then vitamin C is your best bet to that. It’s an all-rounder and provides optimal health benefits in a single dose.
The RDA for vitamin C is set at 75 to 90mg daily however there are recent studies that recommend at least 500mg daily consumption of vitamin C supplements for adults. Up to 2000mg is considered at a normal range for daily intake with healthy adults.
Medical professionals would recommend that it’s still best to get your daily recommended dose from plant-based or fruits and vegetables that aren’t just delectable but also highly nutritious such as the following:
- Sweet potatoes
- Tomato juice
- Green and Red peppers
- Citrus fruits
Vitamin C naturally protects the body tissues and cells against inflammation as it ferociously kills free radicals. It’s a multitasking vitamin that has varied functions in the body. You can check medicine cabinets or pill dispensers and you would surely find vitamin C supplements.
It’s certainly indispensable and a classic favorite because of the amazing health benefits it has for the body. It is the cure-all for the common colds and can strengthen your immune defenses so you get less of the colds, cough, and flu. If there is one vitamin pill you get to keep – you certainly won’t err with the vitamin C.
It is said to boost brain functions, keep your teeth and bones agile, and facilitates healing of wounds.
Vitamin C – A Water-Soluble Vitamin
Does it matter that it’s water-soluble? Well, yes vitamin C is said to be water-soluble, in comparison to other vitamins that are fat-soluble. This simply means that vitamin C isn’t stored in the body and it flows into your cells and tissues as body fluids while the rest get flushed out of the body as urine.
As the body cannot synthesize its own vitamin C, you can easily get your dose from multivitamins and single supplements plus of course from fresh fruits and vegetables. Remember, the colorful your plate is (with the overload of fruits and veggies), the better for your health.
PROS of Vitamin C Supplementation
A Powerful Antioxidant
Vitamin C isn’t just a beauty vitamin but dubbed as a powerful antioxidant that helps counteract the toxicity or oxidative stress that pollutes the body. Vitamin C supplements or its organic dietary sources can actually boost your blood oxidation levels by up to 30% which provides your body the armory it needs to fight off inflammation. Being an antioxidant, it keeps you youthful as it slows down the aging process.
Taking your regular or daily dose of vitamin C is important especially if you have a very active lifestyle or into rigorous workouts because oxidative stress can also be exercise-induced. So, if you indulge in intense workouts, then having a vitamin C supplement plus that fresh plate of fruits and greens will keep your health in check.
Reduces Hypertension or High Blood Pressure
Vitamin C helps reduce hypertension because of its diuretic effects which aid the kidneys in the removal of excess fluids and sodium that gets piled up in the body. Making sure that you control your blood pressure levels and keeping it down means a healthy heart and decreased incidences of stroke or other cardiovascular problems.
Promotes a Robust Immune System
Your immune system acts as the body’s ruthless defender against bacteria, viruses, and other pathogens that attack the body. Having enough doses of vitamin C will allow your body to combat deadly diseases and keep it protected from any attacks.
People who are deficient in vitamin C would show signs like anemia, bruising, and swollen or bleeding teeth and gums. Taking vitamin C supplements helps in the body’s natural protective and healing process. This helps reduce inflections and fight off allergies before it gets even worse.
Increases Iron Absorption Mechanism
Taking vitamin C supplements and a diet packed of this nutrient will allow proper iron absorption. Intake of vitamin C is very important to properly synthesize iron in the body so as to prevent anemia and ensure the efficient flow of oxygenated blood in the body.
Boost Hair and Skin Vitality
This is one of the most coveted topics in the skin cosmetology world. Yes, vitamin C is the master antioxidant that possesses the capacity to build up collagen and also allows iron absorption which results in healthy hair and skin.
In order to produce collagen in the body, certain amino acids are combined such as protein, vitamin C, copper, and zinc which you can get from citrus fruits, beef, fish like salmon, chicken, eggs, broccoli, tomatoes, avocadoes, and vegetables.
Aids in Weight Loss
If you are dreaming of having a perfect hourglass figure (or nearly) then you must take your vitamin C supplements religiously. It does not just help you trim off excess fats but also tones your muscles so you get a well-toned silhouette that isn’t just beautiful but also healthy – which is in fact the most important thing.
A combination of your vitamin C supplement plus workout regimen and a well-balanced diet should get you into that path to a successful weight loss plan right away.
Helps Control Anxiety and Depression
Making sure to take your daily dose of vitamin C also keeps the blues away. If you are suffering from anxiety and panic attacks or have bouts of depression, then vitamin C will help you nail down this mental predicament right on cue.
Keeping your body nourished with the right vitamins, especially of vitamin C, is said to fight off fatigue, anxiety, and depression. With all the stress that people face day-in and day-out, regular intake of vitamin C will help you deal with your stressors and psychological battles head-on.
CONS of Vitamin C Supplementation
Moderation is said to be the key to balance. You can’t bite off more than you can chew. In the case of vitamin C supplementation, there is a recommended dosage for taking vitamin C and this would also depend primarily on your health condition or if there are other underlying medical conditions that would need changes in the daily dosage of vitamin C. It’s a case-to-case basis.
However, for adults it is recommended to take at least 500 mg or up to 2000 mg daily but nothing in excess of that unless otherwise prescribed by your physician.
Too much of anything can be fatal or dangerous. Taking too much of vitamin C can lead to overdose or toxicity and has its adverse effects too. Too much of the approved dosage could lead to an overload which could cause kidney stones and digestive disturbances. This can also cause liver damage associated with any supplement or drug overdose.
Other side-effects would include the following:
It is important to note that patients with liver conditions or problems should not be allowed to take more than 1000 mg of vitamin C per day. The highest daily intake is only limited to 2000 mg daily. The average recommended dosage would be 90 mg daily for men, 75 mg daily for women, and 120 mg for pregnant or breastfeeding women.
On average, the recommended dosage would be at least 500 mg to limit intake of 2000 mg a day and no more than that. It is best to shoot for at least 500 mg to 1000 mg daily for a healthy adult male or female.
Taking more than the recommended dosage of vitamin C isn’t just a waste of money but may also adversely affect your body’s metabolism and overall health. Your body can go on haywire with extremely high doses of vitamin C or any other vitamin supplements for that matter.
Creating a balance is easy when you know the limits or follow the recommended dosage for a vitamin supplement. Always take your physician’s advice at heart and avoid any self-medication which can save your life. Also, it is still a top priority to not rely on just vitamin supplements but to get your body's nourishment and daily vitamin C boost from fresh fruits and vegetables.