It might take a sniffly nostril, fixed sneezing or a pesky cough to deliver vitamin C top-of-mind. Getting sick reminds you of your immune operate, which can go away you questioning whether or not it is best to take vitamin C each day. Vitamin C is a well known vitamin in citrus fruits that many individuals flip to when underneath the climate. That is as a result of it might improve immune well being and should shorten how lengthy a chilly lasts, per MedlinePlus.
Vitamin C is an important nutrient and antioxidant that aids in producing compounds that help completely different physique capabilities. So, are you able to profit from taking an everyday vitamin C complement? Does it actually “enhance” your immune system? How a lot is an excessive amount of? Learn on to study extra about what occurs while you take vitamin C every single day.
4 Sneaky Indicators You May Want a Multivitamin
What Is Vitamin C?
Vitamin C, or L-ascorbic acid, is a water-soluble vitamin naturally current in meals. Although most mammals could make vitamin C of their our bodies with out drawback, people should get it via the weight loss plan by way of meals or dietary supplements, per a 2019 evaluate in Pharmacological Analysis. In keeping with the Nationwide Institutes of Well being, the Really useful Dietary Allowance of this nutrient for these 19 years or older is 90 milligrams for males and 75 mg for females.
Vitamin C is critical to type collagen, a significant a part of connective tissue, which helps mend wounds. Moreover, vitamin C promotes absorption of iron —particularly non-heme, the kind of iron present in vegetation, per a 2021 evaluate in Vitamins. The immune-supportive vitamin moonlights as an antioxidant and regenerates different antioxidants within the physique. It assists in making L-carnitine and helps vitality and protein metabolism. Components of the physique with the very best ranges of vitamin C embody the eyes, pituitary gland, adrenal glands and mind. Talking of the mind, a 2022 research within the European Journal of Diet famous that vitamin C protects neurons (mind cells) towards oxidative stress and could also be useful to psychological well being.
Meals Sources
Vitamin C camps out in loads of nourishing sources eaten worldwide, and lots of meals have extra vitamin C than—you guessed it—an orange!
Some vitamin C sources are:
- Citrus fruits similar to lemons, limes, grapefruit
- Tropical fruits similar to pineapple, lychees, guava, papaya
- Kiwi
- Strawberries
- Tomatoes
- Cruciferous veggies, similar to broccoli, Brussels sprouts, kale, cabbage
- Bell peppers
- Potatoes
Vitamin C Deficiency
Most individuals have ample vitamin C consumption as a result of many eat meals naturally wealthy in vitamin C or fortified with it. But, others might have extra. In keeping with the Nationwide Most cancers Institute, 7% of individuals within the U.S. have scurvy, a situation the place vitamin C ranges fall under regular. Scurvy occurs from consuming too few vitamin C sources or impaired absorption within the digestive tract.
Signs of vitamin C deficiency embody:
- lack of enamel
- swollen, bleeding gums
- muscle weak point
- poor wound therapeutic
- anemia
- weight reduction
- hyperkeratosis (thickening of the pores and skin’s outer layer)
- arthralgia (stiff joints)
Vitamin C Dietary supplements
Even in case you don’t have vitamin C deficiency, catching a chilly could make you lose belief in your immune system, and a retailer run for vitamin C immune-supporting powder will be the pure factor to do.
In keeping with the NIH, most dietary supplements containing vitamin C come within the type of ascorbic acid. Nonetheless, different varieties embody sodium ascorbate, calcium ascorbate, different mineral ascorbates or mixture merchandise. Analysis has proven that your physique’s skill to soak up (or the bioavailability of) artificial ascorbic acid seems to be the identical as from pure sources. That signifies that easy ascorbic acid is the popular type of vitamin C supplementation.
Advantages
Could Assist Your Immune Well being
Whereas it is common to search out naked cabinets of vitamin C throughout flu season, the way it impacts immunity is unclear. That mentioned, we do know the pores and skin wants regular ranges of vitamin C to keep up a wholesome barrier to maintain dangerous pathogens from coming into the physique, per a 2023 evaluate in Mucosal Immunology. Vitamin C can also be current in immune cells, so having ample ranges is important. Low ranges of vitamin C may make you extra inclined to illness. As an antioxidant, vitamin C protects cells from oxidative injury and regulates anti-inflammatory pathways, serving to scale back irritation and, due to this fact, the danger of power well being circumstances.
Could Forestall Lead Poisoning
Consuming vitamin C could assist alleviate lead publicity. Lead is a heavy metallic present in some paint, jewellery, soil and different merchandise that’s toxic in excessive concentrations. Even probably the most minor blood ranges of lead can affect how effectively a baby performs at school. In keeping with the Facilities for Illness Management and Prevention, routinely consuming meals wealthy in iron, calcium and vitamin C could assist maintain lead away. Nonetheless, extra analysis is required to grasp the useful results.
May Enhance Your Iron Ranges
In keeping with a small 2022 research revealed within the Worldwide Journal of Environmental Analysis and Public Well being, iron deficiency is probably the most prevalent micronutrient deficiency. Populations most in danger are infants, younger youngsters, pregnant folks and females of reproductive age. The CDC recommends bettering iron absorption by pairing an iron-rich meals with a vitamin C-rich meals, similar to mandarin oranges with salad greens. Some research have seen vital variations in iron ranges when supplementing with vitamin C and iron in comparison with iron alone, per a 2022 article in ACS Omega.
Potential Dangers
Could Improve Your Threat for Toxicity
In keeping with the NIH, overloading your self with vitamin C is unlikely, however nonetheless potential. Digestive upset, together with abdomen cramps, diarrhea and nausea, generally happens when unabsorbed vitamin C is within the intestines. Excessive vitamin C ranges could cause will increase in oxalates, which make you extra susceptible to kidney stones, particularly for folks with poor kidney operate, per the NIH.
Vitamin C doses larger than 1 gram could improve the possibilities of stone formation by 41%, per the 2021 evaluate in Vitamins. The identical evaluate reported ladies taking an excessive amount of vitamin C throughout being pregnant may end in rebound scurvy in new child infants. Extra vitamin C can also have an effect on vitamin B12 and copper ranges and trigger dental enamel erosion. Due to these well being dangers, an higher restrict for adults ages 19 and up is 2,000 mg each day, per the NIH. Nonetheless, some folks could also be taking extra underneath the supervision of a medical supplier.
What Occurs to Your Physique If You Eat Too Many Vitamin Gummies
What to Look For in a Vitamin C Complement
In a 2020 Client Lab Vitamin and Complement Customers Survey of 9,782 folks, almost 35% reported shopping for vitamin C the earlier 12 months. Purchasing for a complement may be tough, with cabinets of dietary supplements out there. It’s necessary to seek the advice of your well being care supplier earlier than beginning any complement.
Types
You’ll find vitamin C dietary supplements in numerous varieties, similar to powders, gummies, chewable tablets, non-chewable tablets and capsules. When in search of one, contemplate what type of vitamin C will allow you to be constant. If mixing powdered vitamin C with water is not for you, you would possibly select chewable. Should you dislike swallowing drugs, chances are you’ll get pleasure from gummies, however if you’re delicate to added sugar, you would possibly go for a capsule. Select the shape that works finest in your way of life.
Elements
Take a detailed take a look at complement ingredient lists to pinpoint any components it could have, similar to synthetic colours, added sugars, preservatives or fillers. In keeping with the Meals and Drug Administration, complement labels record these underneath “different substances.” For data on FDA communication about substances, you should utilize the FDA’s Dietary Ingredient Complement Listing.
Respected Producer and Third-Social gathering Verification
The FDA would not regulate dietary supplements. You’ll be able to nonetheless take steps to make sure your complement is dependable, secure and efficient. Third-party labeling will help determine a reliable complement. USP, NSF and ConsumerLabs are examples of third-party labels to hunt on the packaging or bottle to assist make sure you’re getting trustworthy substances.
Steadily Requested Questions
Is it secure to take vitamin C dietary supplements every single day?
Vitamin C may be secure to take each day; nonetheless, it is useful to know that you could meet your each day wants by consuming vitamin C-rich meals. For example, a half-cup of kiwi affords 134 mg of vitamin C, which supplies 148% to 178% of beneficial each day wants. Earlier than taking any new dietary supplements, it is best follow to talk along with your medical supplier and keep under the higher restrict for vitamin C.
What’s the finest type of vitamin C to take?
Nothing beats getting vitamin C from entire meals, which is the final word type. Many meals are brimming with vitamin C, like citrus fruits, cruciferous veggies and potatoes. Should you’re nonetheless all for a vitamin C complement, the perfect type to take is artificial ascorbic acid and the presentation you possibly can simply ingest, which for some could possibly be a mixable powder and, for others, an easy-to-swallow capsule.
Are vitamin C dietary supplements good for you?
Vitamin C dietary supplements can profit folks, particularly these with low vitamin C ranges. However vitamin C-rich meals, full of many different important nutritional vitamins and minerals, are higher for you.
Who ought to keep away from taking vitamin C?
In keeping with the NIH, hemochromatosis, a situation the place folks have dangerously excessive iron ranges, can worsen with excessive intakes of vitamin C—resulting in tissue injury.
The Backside Line
Dietary supplements may be pricey, and a routine each day dose of a vitamin C complement is not obligatory for wholesome folks. Most individuals have wholesome vitamin C ranges. Speak to your well being care supplier first in case you’re contemplating taking a vitamin C complement. In any other case, in case you’re involved about getting sufficient vitamin C meals, merely flip to your native market and replenish on vitamin C-rich fruit and veggies. Whether or not contemporary, frozen or canned, produce like pineapple, potatoes and bell peppers are plentiful in vitamin C, and having fun with extra of them can meet your on a regular basis wants.
What Occurs to Your Physique When You Take a Multivitamin Each Day
