Also known as ascorbic acid, L-ascorbic acid, and L-ascorbate, vitamin C is critical for your health and well-being. It provides key benefits that include helping with forming and maintaining your bones, blood vessels, cartilage, and skin. It’s a potent antioxidant that supports your body’s immune system. The best sources are fruits and vegetables, as it occurs naturally in these foods. However, some individuals may need to take vitamin C supplements. We explore why this vitamin is so important to your health and the top sources of vitamin C.
Vitamin C is an essential nutrient. This means your body doesn't produce it naturally. As such, you have to get it through your diet or supplements.
It is a vital nutrient that your body needs to perform several essential functions. These include:
Vitamin C helps your body to create collagen, L-carnitine, and various neurotransmitters. Collagen is an essential component in fibrous or connective tissues like ligaments, cartilage, tendons, skin, bones, blood vessels, the cornea, and the gut. As such, collagen supports iron absorption, wound healing, and a healthy immune system.
This antioxidant helps with the removal of reactive oxygen species (ROS), which are highly reactive substances formed from factors such as natural bodily processes or pollution exposure. These substances can cause oxidative stress and, consequently, damage to the cells of the body.
Furthermore, these antioxidant benefits may extend to reducing inflammation and reducing the risk for conditions, such as pulmonary cancer and breast cancer (3).
When your body has low levels of this vitamin, it can lead to the development of scurvy. People with this condition have symptoms such as bleeding gums, loose teeth, anemia, swollen joints, and tiredness.
Vitamin C assists the body in producing collagen, which is present in your muscles, skin, and other bodily tissues. If your body is lacking an adequate level of this vitamin, you may notice that your wound healing is slower. This is due to the body not having enough of this essential nutrient to produce adequate collagen in the healing process.
Vitamin C can be effective at boosting your immune system. This is possible through its actions, including:
The impact on the immune system could potentially help with certain infections, including colds, pneumonia, sepsis, and other respiratory infections.
Cardiovascular health is also supported by vitamin C, which is possible due to several factors. These include its antioxidant properties, and its ability to help expand the blood vessels and boost nitric oxide production. Additionally, it helps decrease plaque instability linked to atherosclerosis. These factors allow this nutrient to play a role in helping to protect against conditions such as heart disease and hypertension.
There is some indication from research that vitamin C can assist in minimizing the risk of developing cataracts. Also, it may slow the progression of age-related macular degeneration. Since oxidative stress may be a significant factor connected to both conditions, the antioxidant activity of this vitamin is beneficial in addressing these health issues.
If you suffer from anemia, this vitamin could help alleviate symptoms. It can help boost iron absorption. Sometimes, healthcare professionals may recommend taking vitamin C supplements in combination with iron tablets to improve absorption in individuals with iron deficiency anemia. In addition, it may not be necessary to take the two at the same time. One study of 432 participants who took iron supplements for iron deficiency anemia (IDA) found that, while some participants took vitamin C along with the iron supplement, others did not. However, findings suggest that both groups had similar results in improving hemoglobin levels and iron stores (1).
According to an article published in Medicine, studies suggest that ascorbic acid supplementation can minimize blood glucose, increase insulin synthesis and secretion, boost insulin resistance, and decrease the occurrence and development of complications of type 2 diabetes mellitus (2).
This vitamin may also be beneficial in other ways, including:
The Office for Dietary Supplements recommends that people consume the following amount of vitamin C per day:
Furthermore, this vitamin is necessary for pregnant and breastfeeding women. Also, persons who smoke should consume an extra 35 (mg). At over 2,000 mg a day, the body will not absorb it all, and it can lead to diarrhea and gastrointestinal discomfort in some people.
Do note that a high intake of supplements may potentially cause the development of kidney stones. If you have hereditary hemochromatosis, an iron absorption disorder, talk to your healthcare provider before taking supplements.
Some groups of people have a greater risk of vitamin C deficiency than others. These include:
Once you begin taking vitamin C supplements, some symptoms may improve within the first 24 hours, while others could take a couple of weeks or months to disappear.
Furthermore, if you have a deficiency, you'll need roughly between 100 and 200 (mg) daily until a blood test shows that your levels are normal.
Chronic stress can leave you with a condition called Adrenal Fatigue (AF), where you crave much higher levels of vitamin C than normal. Adrenal Fatigue is the non-Addison's form of adrenal dysfunction, where the body's stress response cannot keep up with life's chronic stressors. Sufferers of Adrenal Fatigue tend to have a deficiency of essential nutrients. When the adrenals and the NeuroEndoMetabolic (NEM) Stress Response are weak, the body's need and appetite for this vitamin grow up 10 to 20-fold or more, which is necessary for optimal recovery. Having adequate vitamin C stabilizes blood pressure and reduces the catabolic state typically experienced by adrenal fatigue sufferers. It also plays a role in collagen synthesis, which is important in the healing process. It's a catalyst for adrenal hormone production, including cortisol, but an adequate supply of the vitamin must be had externally since your body doesn't make it.
Fresh fruits and vegetables are the best sources of vitamin C. However, keep in mind that heat and cooking can destroy some of the vitamin content in these foods. As such, eating these foods in their raw state is best.
Specific food sources of this vitamin include:
Green and red peppers
These are available either as a single nutrient supplement or a combination supplement. They come in different oral delivery systems, including tablets, capsules, chewable tablets, gummies, and dissolving powders and tablets. Also, people can use up to 100g IV of this vitamin. Additionally, different forms of the vitamin are available as well, such as ascorbic acid, which tends to be more acidic and "spiky", and buffered vitamin C, which tends to be a bit more gentle.
Consider these supplements:
In conclusion, Vitamin C stands out as a vital nutrient, serving as both an antioxidant and supporting various bodily functions crucial for overall health. Whether it's aiding collagen production, minimizing oxidative stress, or facilitating wound healing, its importance cannot be overstated. While fresh fruits and vegetables offer natural sources of this essential vitamin, supplementation may be necessary for some individuals, particularly those with specific health conditions like adrenal fatigue.
If you're navigating adrenal fatigue, it's crucial to consider comprehensive approaches to recovery. Dr. Lam's Adrenal Fatigue Recovery Program offers a holistic pathway to wellness, incorporating diet adjustments, meditation practices, regular exercise, and optimal Vitamin C supplementation. This complete course provides a definitive step-by-step guide tailored to understanding your current stage of adrenal fatigue, proper supplement usage, dietary recommendations, suitable exercises, and effective recovery strategies.
Drawing from personal experience and having helped thousands of adrenal fatigue sufferers reclaim their health, Dr. Lam compiles invaluable insights into this educational program. By following his guidance, you can avoid common pitfalls and accelerate your journey toward rejuvenation without the need for doctor visits, costly medical tests, or prescriptions. Plus, with the inclusion of a meal plan, you'll have the practical tools needed to embark on your healing journey with confidence.
Ready to optimize your health and learn how to incorporate Vitamin C into your daily routine effectively? Give us a call at +1 (626) 571-1234 for a free initial consultation. Our team of experts is here to guide you on your journey to better health and well-being!
Get energized with Vitamin C!
Li, Nianyi, et al. "The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial." JAMA Network Open, vol. 3, no. 11, 2020, https://doi.org/10.1001/jamanetworkopen.2020.23644.
Shi, Lipeng, et al. "Ascorbic Acid Supplementation in Type 2 Diabetes Mellitus: A Protocol for Systematic Review and Meta-analysis." Medicine, vol. 99, no. 45, 2020, https://doi.org/10.1097/MD.0000000000023125.
Villagran, Marcelo et al. “The Role of Vitamin C in Cancer Prevention and Therapy: A Literature Review.” Antioxidants (Basel, Switzerland) vol. 10,12 1894. 26 Nov. 2021, doi:10.3390/antiox10121894
Some of the benefits of vitamin C includes wound healing, cardiovascular health, diabetes management, immune system support, and helping to maintain iron levels in the body. Fresh fruits and vegetables are the best sources of vitamin C, as it can be lost through the cooking process.
