The Power of Vitamin C: Why It’s Essential for Your Health
Vitamin C is one of the most well-known nutrients, yet many people don’t fully realize just how powerful it is for one’s health. From boosting immunity to promoting radiant skin, Vitamin C plays a vital role in maintaining bodily functions and preventing disease. Whether you’re looking to strengthen your immune system, improve skin texture, or support your body’s natural healing processes, Vitamin C is a nutrient that can help you feel and look your best.
Let’s dive deeper into the incredible benefits of Vitamin C, how it works in the body, and how you can make sure you’re getting enough of this essential nutrient every day.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that the body cannot produce on its own. This means that we must obtain it through our diet or supplements. It’s found in a variety of fruits and vegetables, especially citrus fruits like oranges, grapefruits, and lemons, as well as berries, bell peppers, broccoli, and leafy greens.¹
Vitamin C is an antioxidant, meaning it helps protect the body from oxidative stress and free radical damage, which can contribute to chronic diseases and aging. Antioxidants help the boost the immune system, aid in wound healing and are a powerful nutrient to include in your diet!²
The Many Health Benefits of Vitamin C
1. Boosts Immunity
One of the most well-known benefits of Vitamin C is its ability to boost the immune system. Vitamin C helps stimulate the production and function of white blood cells, which are essential for fighting infections. It also acts as a powerful antioxidant, protecting immune cells from oxidative damage.²
Oxidation is a normal process that takes place in the body. The issue becomes when there is an imbalance between free radicals and antioxidants. When there is an imbalance, the free radicals can start doing damage to fatty tissue, DNA and proteins in the body.
These can contribute to²:
diabetes mellitus
hardening of blood vessels (atherscleorosis)
inflammation
high blood pressure (hypertension)
heart diseases
neurodegenerative diseases like Parkinson’s and Alzheimer’s
cancer
aging
In fact, research has shown that Vitamin C may reduce the duration and severity of colds. While it may not prevent a cold altogether, getting enough Vitamin C can help your body be strong and might fight off illnesses more effectively.¹
2. Promotes Healthy Skin
Vitamin C is a key player in the production of collagen, a protein that helps keep your skin firm, elastic, and youthful. Collagen is the most abundant protein in the skin and is responsible for maintaining its structure and strength. As we age, our natural collagen production decreases, leading to wrinkles and sagging skin.¹
By ensuring you’re getting enough Vitamin C, you can support your body’s collagen production and maintain healthier, smoother, and more youthful-looking skin. Vitamin C also helps repair damaged skin, reduce the appearance of scars, and protect the skin from the harmful effects of UV rays and pollution.¹
3. Reduces the Risk of Chronic Disease
Like mentioned above, Vitamin C is a powerful antioxidant, meaning it helps neutralize free radicals that can cause cellular damage and contribute to chronic diseases like heart disease, cancer, and diabetes. By reducing oxidative stress, Vitamin C helps protect the body’s cells from the damage that can lead to inflammation and disease.¹
Additionally, some studies suggest that people who consume higher amounts of Vitamin C have a lower risk of developing these conditions. Vitamin C helps improve blood vessel function and supports healthy cholesterol levels, further contributing to heart health.¹
4. Enhances Iron Absorption
Iron is a mineral that helps the body produce red blood cells and transport oxygen throughout the body. However, plant-based sources of iron (non-heme iron) are not absorbed as efficiently as animal-based sources (heme iron)… AKA our body metabolizes the animal-based sources better in the body than the plant-based sources. The good news is that Vitamin C can enhance the absorption of non-heme iron when consumed together.
For example, when you are eating a spinach salad, make sure to add some bell peppers and lemon juice to enhance the absorption of the spinach!
SPINACH=NON-HEME IRON
BELL PEPPERS & LEMON JUICE= VITAMIN C
NON-HEME IRON + VITAMIN C = ENHANCING IRON ABSORPTION
For those following vegetarian or vegan diets, this is especially important, as increasing Vitamin C intake can help ensure optimal iron absorption and prevent iron deficiency anemia.
5. Supports Wound Healing
Vitamin C plays a crucial role in wound healing by supporting collagen formation. Collagen is necessary for the skin and connective tissue to repair themselves after injury, and without adequate Vitamin C, the healing process can be delayed. Whether it’s a minor cut or a more serious injury, ensuring that you’re getting enough Vitamin C may help speed up recovery and reduce the risk of infections in wounds.¹
6. Improves Mood and Reduces Stress
Vitamin C is involved in the synthesis of neurotransmitters like serotonin, which help regulate mood and reduce stress. Some research has suggested that low levels of Vitamin C are associated with feelings of anxiety and depression. Adequate Vitamin C intake can support emotional well-being by promoting healthy brain function and regulating stress hormones.³
How Much Vitamin C Do You Need?
The amount of Vitamin C you need depends on your age, sex, and specific health needs. The recommended daily intake (RDI) for Vitamin C varies¹:
Adults (men): 90 mg/day
Adults (women): 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day
Someone who smokes: 125 mg/day (smoking increases the need for Vitamin C)¹
While it’s important to meet the RDI, it is best to consume Vitamin C from food sources, and the body will excrete any excess. When consuming supplements, especially in very high doses (1,000 mg or more), this can lead to digestion issues and other side effects, so it’s best to aim for a balanced approach to Vitamin C intake.¹
does taking emergen-c or other vitamin c tablets really help?
Taking Vitamin C supplements may help boost your immune system like before going on a plane or during flu season. With that being said, taking Vitamin C while you are ALREADY sick, would not help with prevention, since you have already contracted the illness. Research has shown that having adequate Vitamin C might help with the duration of the illness, but more research needs to be done.¹
It is best to include plenty of Vitamin C rich foods in your diet and if you want an extra boost before a big travel day, a supplement could be useful.
Natural Sources of Vitamin C
Vitamin C is abundant in a variety of fruits and vegetables. Some of the best sources include:
Citrus fruits (oranges, grapefruits, lemons, limes)
Berries (strawberries, raspberries, blueberries)
Bell peppers (especially red peppers)
Broccoli and brussel sprouts
Kiwi
Papaya
Tomatoes
Spinach and kale
Incorporating a variety of these foods into your diet can help you meet your Vitamin C needs naturally.
Supplementation: When Is It Necessary?
In most cases, you can get all the Vitamin C you need through a balanced diet rich in fruits and vegetables. However, in certain situations, such as during illness, high stress, smoking, or if you have dietary restrictions, Vitamin C supplementation may be beneficial.
It’s important to talk to a healthcare provider before starting any new supplements to ensure they are right for your needs and health goals.
Conclusion: The Importance of Vitamin C for Overall Health
Vitamin C is a powerhouse nutrient with numerous benefits for overall health. From strengthening the immune system to promoting healthy skin and reducing the risk of chronic disease, this essential vitamin is key to maintaining your body’s long-term health.
Make sure to incorporate a variety of Vitamin C-rich foods into your daily meals, and enjoy the many health benefits that come with this vital nutrient. Whether you’re looking to boost your immunity, improve your skin, or support your body’s natural healing processes, this powerful vitamin is the answer!
With Love,
Tav
REFERENCES:
“Office of Dietary Supplements - Vitamin C.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Dix, Megan. “Oxidative Stress: Definition, Effects on the Body, and Prevention.” Healthline, Healthline Media, 19 Feb. 2024, www.healthline.com/health/oxidative-stress.
Moritz, Bettina, et al. “The role of Vitamin C in stress-related disorders.” The Journal of Nutritional Biochemistry, vol. 85, Nov. 2020, p. 108459, https://doi.org/10.1016/j.jnutbio.2020.108459.
