If there is one vitamin that we all know about, it’s Vitamin C. It is well known for helping fight the common cold which is usually accompanied by an uncomfortable cough. But it turns out that Vitamin C does much more than that. Vitamin C benefits a number of bodily functions including the production of L-carnitine, collagen, and some neurotransmitters. It is also known to help metabolize proteins and its antioxidant activity has shown to reduce the risk of some cancers.
And since our body doesn’t produce vitamin C, we have to consume it either through foods that naturally contain it or through the use of supplements. If you feel that you are not getting enough vitamin C through your diet, you should consider taking a supplement. If you were hesitating are vitamin C supplements effective, you’ll be happy to hear that they are. Here are some of the reasons why they’re so popular.
One of the main reasons why you should take vitamin C supplements is boosting your immunity. Vitamin C plays an important role in different parts of the immune system.
It stimulates the production of white blood cells called lymphocytes and phagocytes. These help the body against infections;
It assists the white blood cells in performing more effectively while also protecting them from damage by potentially harmful molecules, like free radicals;
It is a vital part of the skin’s defence system. It’s constantly transported to the skin, where it acts as an antioxidant and helps strengthen the skin’s barriers.
Prevents Iron Deficiency
Iron is a nutrient that has very important functions in the body – it is essential for making red blood cells and transporting oxygen throughout the body. Vitamin C can enhance iron absorption from foods. It assists in converting poorly-absorbed iron (such as plant-based sources of iron) into a form that is easier to take in. This is especially helpful for those on a meat-free diet, as meat is a major source of iron. According to experts, consuming 100mg of vitamin C can help improve iron absorption by 67%. As a result, vitamin C may help reduce the risk of anemia among individuals prone to iron deficiency. Simply said, if you suffer from low iron levels, consuming more vitamin-C rich foods or taking a supplement vitamin C may help improve your blood iron levels.
Protects Your Memory
Dementia is a common term used to describe poor thinking and memory. It’s known to affect over 30 million people worldwide and typically occurs among older adults. According to studies, inflammation and oxidative stress near the brain, nerves and spine (together known as the central nervous system) can increase the risk of dementia. Vitamin C is a strong antioxidant that can help with thinking and remembering. Several studies have shown that people with dementia have lower blood levels of vitamin C. Consuming vitamin C supplements has shown to protect the health of the nervous system.
What Is the Best Form of Vitamin C Supplement?
Choosing the best form of C supplements for you comes down to bioavailability. In other words, how much of the nutrient you ingest versus how much of it your body actually absorbs. This leads us to pose the question – which type of vitamin C is best absorbed?
Ascorbic acid is the form in which vitamin C is most frequently found in supplements. Its bioavailability is similar to vitamin C that naturally occurs in foods, like orange juice and broccoli. Other types of vitamin C include sodium ascorbate, calcium ascorbate, ascorbic acid with bioflavonoids and combination vitamin C products. Studies have shown minor differences in the absorption rates between the different types of vitamin C.
When it comes to how much vitamin C you should take, it will depend on how much you already get from your diet. The minimum recommended daily intake of vitamin C for healthy adults is between 65mg and 90mg per day, while smokers need 35mg more per day than nonsmokers. Some people think that taking high doses of vitamin C is harmful, however, the body carefully controls the amount of ascorbic acid in its system, and it excretes any excess of it. So, ingesting high doses of vitamin C will not equal to more bioavailable ascorbic acid in the body.