What Benefits Does Vitamin C Have To Offer? Let’s Look At The Top 8 Together

8 Health Benefits Of Vitamin C

What are the benefits of taking vitamin C? Vitamin C benefits collagen production, a healthy immune system, and nutrient absorption. It also acts as an antioxidant with anti-inflammatory effects. Healthy amounts of vitamin C play a vital role in your overall health.

Promotes Collagen Production + Healthy Skin

Collagen production is a primary function of vitamin C. Collagen is made up of amino acids that help form connective tissues in our tendons, skin, cartilage, bones, blood vessels, ligaments, and more. Adequate vitamin C is necessary for both the production and repair of these tissues. (1)

Keeping collagen at healthy levels can also keep skin looking healthier as we age and decrease the appearance of skin issues like hyperpigmentation and dark spots from sun exposure. By getting enough vitamin C, you’re facilitating optimal collagen production and healthy skin.

LISTEN: Anti-Aging Breakthroughs & Enhancing Youthful Skin with Science and Space Technology | Dr. Kyle Landry

Boosts Your Immune System

Vitamin C supports the production and function of white blood cells that help protect your body from infection. (2) That can mean faster wound healing in the case of skin trauma and quicker recovery times when you’re sick.

High doses of vitamin C aren’t a fail-safe against catching a cold, but they can shorten the severity and duration of your cold at the onset of your symptoms. (3) That includes cold sores. Combining it with zinc can increase vitamin C’s immune-boosting properties.

Improves Iron Absorption

Iron relies on vitamin C to enhance its absorption, particularly non-heme iron. (4) That’s the form found in plant-based foods. This is a significant benefit for vegetarians and vegans who rely on plant-based iron to meet their nutritional needs.

Improved iron absorption helps prevent anemia, a condition where your body lacks healthy red blood cells or hemoglobin, reducing its ability to carry oxygen to tissues. Iron is essential to hemoglobin. Anemia can cause fatigue, weakness, and increase your risk of chronic disease.

Fights Against Free-Radicals

Vitamin C acts as an antioxidant in the body to fight free radicals. Unstable molecules can damage cells to the point of increasing your risk of chronic conditions, especially as you age. Vitamin C helps your body neutralize free radicals before they cause harm. (5)

Vitamin C also seems to affect the enhancement of other antioxidants, like vitamin E. Together, vitamins C and E manage hypertension, improve cardiovascular outcomes, and may even lower your risk of cancer. (6)

Aids Cardiovascular Health

Vitamin C is a powerful antioxidant that reduces oxidative stress and inflammation, both key predictors of future heart disease. Healthy levels of vitamin C are linked to balanced cholesterol, healthier blood vessels, and improved lipid profiles.

Vitamin C may also help regulate high blood pressure and support a healthier vascular system. (7) Thanks to its effect on the free radicals I got into above, vitamin C can neutralize damage to arteries that contribute to the development of atherosclerosis. (8)

Protects Against Gout Attacks

Vitamin C may help reduce gout symptoms and lower the risk of developing gout by lowering uric acid in the body. (9) Gout is a type of arthritis caused by a buildup of uric acid in the joints, causing inflammation and intense pain.

Vitamin C also enhances kidney function, helping to promote the excretion of uric acid. (10) Its anti-inflammatory effects may alleviate existing symptoms or decrease the likelihood of flare-ups over time.

Supports Eye Health

Vitamin C, especially in combination with zinc and vitamin E, may reduce your risk of cataracts and age-related macular degeneration (AMD). (11) Studies show it’s especially beneficial in advanced causes of AMD, a leading cause of blindness in older adults. (12)

This seems to go back to vitamin C’s antioxidant effects. Vitamin C helps neutralize free radicals that may affect tissues in the lens and retina. It also supports healthy blood vessels in the eyes, reducing the risk of vision problems.

Helps With Allergies

Vitamin C acts as a natural antihistamine. During allergic reactions, the body releases histamines, which cause sneezing, itchy throat, and congestion. Vitamin C reduces the production of histamines and helps break them down, which could mean reduced allergy symptoms. (13)

Its antioxidant properties also reduce inflammation and oxidative stress in the respiratory system, which is great news if you suffer from hay fever or asthma. Vitamin C's immune system boost is fantastic for improving your body’s response to allergens.

Ways To Get A Dose Of Vitamin C

You can boost your daily intake of vitamin C levels through diet alone, but a multivitamin or vitamin C supplement may be beneficial in times of illness or when you’re at a deficiency.

Food + Diet

There are many foods that contain high enough amounts of vitamin C to avoid the need to supplement. One to 2 servings of most vitamin C-rich foods, like tropical or citrus fruits, is enough to satisfy the recommended daily amount.

Here’s a list of my favorite foods that are good sources of vitamin C:

• Guava: 1 whole, 126 mg
• Red pepper: ½ cup, 95 mg
• Strawberries: 1 cup halved, 89 mg
• Pineapple: 1 cup, 79 mg
• Grapefruit: 1 whole, 78 mg
• Orange: 1 whole, 70 mg*
• Kiwi: 1 whole, 64 mg
• Broccoli: 1 cup, 51 mg
• Brussels sprouts: ½ cup, 48 mg
• Potato: 1 baked, 17 mg
• Tomato: 1 whole, 17 mg

*I prefer fresh orange juice over store-bought, as most brands contain too much added sugar for my liking. Fresh-squeezed OJ is great, and I even like to add some fresh-squeezed citrus to my morning smoothie.

Supplements

If you decide your diet or overall health could use a boost of vitamin C, choose a high-quality supplement that suits your lifestyle and nutritional needs.

What kinds of vitamin C dietary supplements are available? Vitamin C comes in tablets, capsules, chewables, powders, and liquid forms. You can also go with a liposomal variety for better absorption or topical creams for skin concerns.

Avoid high levels of vitamin C as chewable if you have sensitive teeth. Lingering acid contact on your teeth and gums isn’t great for your enamel.

My vitamin C supplement, Brillian-C, is a highly bioavailable supplement option, thanks to BioPerine, a proprietary black pepper extract. That means you can get the antioxidant boost you need more efficiently.

Recommended Dosage

How much vitamin C do I need? The Recommended Dietary Allowance (RDA) from the National Institutes of Health differs based on your age and gender:

• 0-6 months: 40 mg per day
• 7-12 months: 50 mg per day
• 1-3 years: 15 mg per day
• 4-8 years: 25 mg per day
• 9-13 years: 45 mg per day
• 14-18 years: 75 mg per day for men, 65 mg per day for women
• 19 years and older: 90 mg per day for men, 85 mg per day for women

 

They also recommend that those who smoke increase their daily intake of vitamin C by 35 mg, pregnant women increase their daily intake to 85 mg, and breastfeeding women increase their daily intake to 120 mg.

Should you take vitamin C every day? Many people can get enough vitamin C through a diet rich in natural sources, but if you have a deficiency, a daily supplement form of vitamin C may be supportive.

Get medical advice from your healthcare provider before starting a new supplement, especially if you’re on any medications. You may need to avoid extra vitamin C if you have a condition like hemochromatosis that results in excess iron buildup or a history of kidney stones.

Potential Side Effects

Unlike fat-soluble vitamins, excess vitamin C is typically excreted through urine if not used up by the body. You would have to consume well over the upper limit of 2,000 mg per day to see any symptoms of toxicity.

It’s almost impossible to reach that limit through food alone, but it's worth being aware of if you’re supplementing.

What are the side effects of vitamin C? If you do have too much vitamin C, the most common adverse reactions are nausea, upset stomach, and diarrhea. There is a slightly increased risk for kidney stones in men with continued high supplementation.

See The Difference Functional Medicine Can Make

Now that you know about the importance of vitamin C to wellness, it’s just as important to note that the micronutrient is one piece of your overall health picture. You may not know what’s causing your symptoms until you do some testing to pinpoint those nutritional gaps.

A functional medicine approach takes a holistic view to address the root of problems like bad sleep, chronic fatigue, and mood changes. Schedule a consultation to discuss your options and how to start feeling your best.