7 Impressive Ways Vitamin C Benefits Your Body

Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.

It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.

Here are 7 scientifically proven benefits of taking a vitamin C supplement.

1. May reduce your risk of chronic disease

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses (2).

Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.

Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.

SUMMARY

Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.

2. May help manage high blood pressure

Approximately one-third of American adults have high blood pressure (6).

High blood pressure puts you at risk of heart disease, the leading cause of death globally.

Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.

An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.

Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.

In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average.

While these results are promising, it’s not clear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.

SUMMARY

Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.

3. May lower your risk of heart disease

Heart disease is the leading cause of death worldwide (7Trusted Source).

Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.

Vitamin C may help reduce these risk factors, which may reduce heart disease risk.

For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement.

Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.

However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet.

Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.

The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.

In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich diet, then supplements may not provide additional heart health benefits.

SUMMARY

Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.

4. May reduce blood uric acid levels and help prevent gout attacks

Gout is a type of arthritis that affects approximately 4% of American adults.

It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain.

Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.

Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.

For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least.

Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk.

Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placebo.

While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed.

SUMMARY

Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

5. Helps prevent iron deficiency

Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.

Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb.

This is especially useful for people on a meat-free diet, as meat is a major source of iron.

In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%.

As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.

In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia.

If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.

SUMMARY

Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

6. Boosts immunity

One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.

Studies have also shown that taking vitamin C may shorten wound healing time.

What’s more, low vitamin C levels have been linked to poor health outcomes.

For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time.

SUMMARY

Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.

7. Protects your memory and thinking as you age

Dementia is a broad term used to describe symptoms of poor thinking and memory.

It affects over 35 million people worldwide and typically occurs among older adults.

Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia.

Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.

Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C.

Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age.

Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health.

SUMMARY

Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.

Unproven claims about vitamin C

While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak evidence or no evidence at all.

Here are some unproven claims about vitamin C:

• Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them.
• Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer.
• Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harm.
• May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity.

SUMMARY

Although vitamin C has many proven benefits, it has not been shown to prevent the common cold, reduce cancer risk, protect against eye diseases, or treat lead toxicity.

Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements.

It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.

Does Too Much Vitamin C Cause Side Effects?

• Vitamin C
• Digestive effects
• Iron
• Kidney stones
• Dosage
• Bottom line

Vitamin C is a very important nutrient that’s abundant in many fruits and vegetables.

Getting enough of this vitamin is especially important for maintaining a healthy immune system. It also plays an important role in wound healing, keeping your bones strong, and enhancing brain function.

Interestingly, some claim that vitamin C supplements provide benefits beyond those that can be obtained from the vitamin C found in food.

One of the most common reasons people take vitamin C supplements is the idea that they help prevent the common cold.

However, many supplements contain extremely high amounts of the vitamin, which can cause undesirable side effects in some cases.

This article explores the overall safety of vitamin C, whether it’s possible to consume too much, and the potential adverse effects of taking large doses.

Vitamin C is water-soluble and not stored in your body

Vitamin C is a water-soluble vitamin, which means it dissolves in water.

In contrast to fat-soluble vitamins, water-soluble vitamins do not get stored within the body.

Instead, the vitamin C that you consume gets transported to your tissues via body fluids, and any extra gets excreted in urine.

Since your body does not store vitamin C or produce it on its own, it’s important to consume foods that are rich in vitamin C daily.

However, supplementing with high amounts of vitamin C can lead to adverse effects, such as digestive distress and kidney stones.

That’s because if you overload your body with larger-than-normal doses of this vitamin, it will start to accumulate, potentially leading to overdose symptoms.

It’s important to note that it’s unnecessary for most people to take vitamin C supplements, as you can easily get enough by eating fresh foods, especially fruits and vegetables.

SUMMARY

Vitamin C is water-soluble, so it’s not stored within your body. If you consume more than your body needs, it’s excreted in your urine.

Too much vitamin C may cause digestive symptoms

The most common side effect of high vitamin C intake is digestive distress.

In general, these side effects do not occur from eating foods that contain vitamin C, but rather from taking the vitamin in supplement form.

You’re most likely to experience digestive symptoms if you consume more than 2,000 mg at once. Thus, a tolerable upper limit (TUL) of 2,000 mg per day has been established.

The most common digestive symptoms of excessive vitamin C intake are diarrhea and nausea.

Excessive intake has also been reported to lead to acid reflux, although this is not supported by evidence.

If you’re experiencing digestive problems as a result of taking too much vitamin C, simply cut back your supplement dose or avoid vitamin C supplements altogether.

SUMMARY

Ingesting more than 2,000 mg of vitamin C per day may lead to gastrointestinal upset, including symptoms like diarrhea and nausea.

Vitamin C may cause iron overload

Vitamin C is known to enhance iron absorption.

It can bind to non-heme iron, which is found in plant foods. Non-heme iron is not absorbed by your body as efficiently as heme iron, the type of iron found in animal products .

Vitamin C binds with non-heme iron, making it much easier for your body to absorb. This is an important function, especially for individuals who get most of their iron from plant-based foods .

One study in adults found that iron absorption increased by 67% when they took 100 mg of vitamin C with a meal .

However, individuals with conditions that increase the risk of iron accumulation in the body, such as hemochromatosis, should be cautious with vitamin C supplements.

Under these circumstances, taking vitamin C in excess may lead to iron overload, which can cause serious damage to your heart, liver, pancreas, thyroid, and central nervous system .

That said, iron overload is highly unlikely if you don’t have a condition that increases iron absorption. Additionally, iron overload is more likely to occur when excess iron is consumed in supplement form.

SUMMARY

Since vitamin C increases iron absorption, consuming too much of it is a concern for individuals with conditions that lead to iron accumulation in the body.

Taking supplements in high doses may lead to kidney stones

Excess vitamin C is excreted from the body as oxalate, a bodily waste product.

Oxalate typically exits the body via urine. However, under some circumstances, oxalate may bind to minerals and form crystals that can lead to the formation of kidney stones .

Consuming too much vitamin C has the potential to increase the amount of oxalate in your urine, thus increasing the risk of developing kidney stones .

In one study that had adults take a 1,000-mg vitamin C supplement twice daily for 6 days, the amount of oxalate they excreted increased by 20% .

High vitamin C intake is not only associated with greater amounts of urinary oxalate but also linked to the development of kidney stones, especially if you consume amounts greater than 2,000 mg .

Reports of kidney failure have also been reported in people who have taken more than 2,000 mg in a day. However, this is extremely rare, especially in healthy people.

SUMMARY

Consuming too much vitamin C may increase the amount of oxalate in your kidneys, which has the potential to lead to kidney stones.

How much vitamin C is too much?

Since vitamin C is water-soluble and your body excretes excess amounts of it within a few hours after you consume it, it’s quite difficult to consume too much.

In fact, it is nearly impossible for you to get too much vitamin C from your diet alone. In healthy people, any extra vitamin C consumed above the recommended daily amount simply gets flushed out of the body.

To put it in perspective, you would need to consume 29 oranges or 13 bell peppers before your intake reached the tolerable upper limit .

However, the risks of vitamin C overdose are higher when people take supplements, and it is possible to consume too much of the vitamin in some circumstances.

For example, those with conditions that increase the risk of iron overload or are prone to kidney stones should be cautious with their vitamin C intake

All the adverse effects of vitamin C, including digestive distress and kidney stones, appear to occur when people take it in mega doses greater than 2,000 mg.

If you choose to take a vitamin C supplement, it is best to choose one that contains no more than 100% of your daily needs. That’s 90 mg per day for men and 75 mg per day for women.

SUMMARY:

It’s nearly impossible to consume too much vitamin C from food. However, if you’re supplementing with this vitamin, you can minimize your risk of getting too much by taking no more than 90 mg per day if you’re a man, or 75 mg per day if you’re a woman.

Vitamin C is generally safe for most people.

This is especially true if you get it from foods, rather than supplements.

Individuals who take vitamin C in supplement form are at greater risk of consuming too much of it and experiencing side effects, the most common of which are digestive symptoms.

However, more serious consequences, such as iron overload and kidney stones, may also result from taking extreme amounts of vitamin C.

Fortunately, it’s easy to prevent these potential side effects — simply avoid vitamin C supplements.

Unless you have a vitamin C deficiency, which rarely occurs in healthy people, it is probably unnecessary for you to take large doses of this vitamin.

Vitamin C for Colds — Does It Actually Work?

The common cold is the most frequent infectious disease in humans, and the average person gets one several times per year.

Interestingly, vitamin C has often been claimed to be an effective treatment.

Does Vitamin C Have Any Effect on the Common Cold?

Around 1970, Nobel prize winner Linus Pauling popularized the theory that vitamin C helps treat colds.

He published a book about cold prevention using megadoses of vitamin C, or up to 18,000 mg daily. For comparison, the RDA is 75 mg for women and 90 mg for men.

At that time, no reliable studies had proved this to be true.

But in the following few decades, multiple randomized controlled studies examined whether the vitamin had any effect on the common cold.

The results have been fairly disappointing.

An analysis of 29 studies including 11,306 participants concluded that supplementing with 200 mg or more of vitamin C did not reduce the risk of catching a cold (1Trusted Source).

However, regular vitamin C supplements had several benefits, including:

• Reduced cold severity: They reduced the symptoms of a cold, making it less severe.
• Reduced cold duration: Supplements decreased recovery time by 8% in adults and 14% in children, on average.

A supplemental dose of 1–2 grams was enough to shorten the duration of a cold by 18% in children, on average.

Other studies in adults have found 6–8 grams per day to be effective.

Vitamin C appears to have even stronger effects in people who are under intense physical stress. In marathon runners and skiers, vitamin C halved the duration of the common cold.

SUMMARY

Although vitamin C supplements have no effect on the risk of catching a cold, they appear to reduce its severity and duration.

How Does Vitamin C Reduce the Severity of Colds?

Vitamin C is an antioxidant and necessary to produce collagen in the skin.

Collagen is the most abundant protein in mammals, keeping skin and various tissues tough but flexible.

A vitamin C deficiency results in a condition known as scurvy, which isn’t really a problem today, as most people get enough vitamin C from foods.

However, it’s less known that vitamin C is also highly concentrated in immune cells and quickly depleted during an infection.

In fact, a vitamin C deficiency significantly weakens the immune system and increases the risk of infections.

For this reason, getting enough vitamin C during an infection is a good idea.

SUMMARY

Vitamin C is essential for the proper functioning of immune cells. It is depleted during infections, so a vitamin C deficiency may increase their risk.

Other Nutrients and Foods That May Help

There is no cure for the common cold.

However, some foods and nutrients can help the body recover. In the past, people have used various foods to reduce their symptoms.

Few of these are scientifically proven to work, but some are backed by evidence.

• Flavonoids: These are antioxidants found in fruits and vegetables. Studies suggest that flavonoid supplements may reduce the risk of infections in the lungs, throat and nose by 33%, on average
• Garlic: This common spice contains some antimicrobial compounds that may help fight respiratory infections. Read this detailed article for more information

SUMMARY

Several other nutrients and foods may help you recover from a cold or even reduce the risk of catching one. These include flavonoids and garlic.

Supplementing with vitamin C won’t reduce your risk of catching a cold, but it may speed up your recovery and reduce the severity of your symptoms.

While taking supplements may be necessary to reach the high vitamin C intake required to improve colds, make sure not to go overboard.

That’s because too much vitamin C has some adverse side effects.

To meet your basic nutrient requirements, whole foods are generally a better idea. Good examples of healthy foods that are high in vitamin C include oranges, kale and red bell peppers.