7 Benefits of Taking Vitamin C Supplement and what you need to know! In addition, vitamin C is essential and needs to be ingested, that is, it can not be produced by the body. However, it has many roles in your body and has been associated with impressive health benefits.
It is soluble in water and found in many fruits and vegetables, including oranges , strawberries , kiwis , peppers, broccoli , kale and spinach . The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.
Although it is common to intake vitamin C from foods, many resort to supplements to suit their needs. So, check out the 7 Benefits of Taking Vitamin C Supplement:
1. Prevents Iron Deficiency:
The Iron is an important nutrient that has a variety of functions in the body. It is essential to produce red blood cells and carry oxygen throughout the body.
Interestingly, Taking Vitamin C Supplement can help improve iron absorption from the diet. Vitamin C helps in the conversion of iron that is poorly absorbed, such as iron- based plant sources , in a form that is easier to absorb.
This is especially useful for people on a meat-free diet, and meat is also an important source of iron .
In fact, simple consumption of 100 mg of vitamin C can 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 received a vitamin C supplement. The researchers found that the supplement alone helped to control their anemia.
If you suffer from low iron levels , consuming more foods rich in vitamin C or taking a vitamin C supplement can help improve your blood iron levels .
2. Protect Your Memory:
Dementia is a broad term used to describe symptoms of weak thinking and memory. It affects more than 35 million people worldwide and usually occurs among older adults.
Oxidative stress, inflammation near the brain, spine and nerves (known as the central nervous system) may increase the risk of dementia.
Vitamin C is a strong antioxidant. Low levels of this vitamin have been associated with an impaired ability to think and remember.
In addition, several studies have shown that people with dementia may have lower levels of vitamin C in their blood.
However, Taking Vitamin C Supplement has a protective effect on thinking and memory with age.
Taking Vitamin C Supplement may help against diseases such as dementia caused also by vitamin C deficiency in the diet. However, further studies on the impact of vitamin C supplements on nervous system health are needed.
3. Prevents Heart Disease:
Heart disease is the number one cause of death worldwide. Many factors increase the risk of heart disease, including high blood pressure , high levels of “bad” LDL cholesterol , low levels of “good” HDL cholesterol and triglyceride levels.
Vitamin C may help reduce these risk factors, which may reduce the risk of heart disease.
For example, an analysis of nine studies with a total of 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 supplement W.
Another analysis found that consumption of vitamin C from food reduces the risk of heart disease.
The impact of taking 500 mg / day of vitamin C on risk factors for heart disease, such as cholesterol and triglyceride levels in the blood, was analyzed.
Therefore, taking a vitamin C supplement reduces “bad” LDL cholesterol by approximately 7.9 mg / dl and triglycerides in blood by 20.1 mg / dl.
Taking or consuming at least 500 mg of vitamin C per day may reduce the risk of heart disease. However, if you already have a diet rich in vitamin C, supplements may not provide benefits to your heart health.
4. Combat Blood Pressure:
About one-third of American adults have high blood pressure . High blood pressure puts you at risk for heart disease, the leading cause of death in the world.
Studies have shown that vitamin C can help lower blood pressure in people with and without high blood pressure .
An animal study found that Taking Vitamin C Supplement helps relax the blood vessels that carry blood from the heart, which has helped reduce blood pressure levels.
In addition, an analysis of 29 human studies found that taking a vitamin C supplementation on average reduced systolic blood pressure (upper value) by 3.84 mmHg and diastolic blood pressure (lower value) by 1.48 mmHg in healthy adults.
In adults with hypertension, vitamin C reduced systolic blood pressure by 4.85 mmHg and diastolic blood pressure by 1.67 mmHg.
While these results are promising, it is unclear whether the effects on blood pressure are long-term. In addition, people with high blood pressure should not rely solely on vitamin C for treatment.
5. Increases Body Immunity:
One of the main reasons why people seek to take Vitamin C Supplement is to increase their immunity. Vitamin C is involved in many parts of the immune system.
First, vitamin C helps to stimulate the production of white blood cells, which help protect the body against infections.
Second, vitamin C helps these white blood cells function more effectively, protecting them from damage caused by potentially harmful molecules such as free radicals.
Thirdly, vitamin C is an essential part of the skin defense system. It is 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 Supplement can reduce the time of wound healing. In addition, low levels of vitamin C have been associated with poor health outcomes.
For example, people suffering from pneumonia tend to have lower levels of vitamin C, and Taking Vitamin C Supplement have been shown to shorten recovery time.
6. Prev i ne Gout Attacks:
The drop is a type of arthritis that affects approximately 4% of adult Americans.
It is incredibly painful and involves inflammation of the joints, especially the toes of the feet. People with gout show swelling and sudden, severe seizures of pain.
Gout symptoms appear when there is a lot of uric acid in the blood. Uric acid is a residual product produced by the body. At high levels, it can crystallize and deposit in the joints.
Interestingly, several studies have shown that vitamin C can help reduce uric acid in the blood and, as a result, protect against gout attacks .
For example, a study of 1,387 men found that people who consumed more vitamin C had significantly lower blood levels of uric acid than those who consumed less.
Another study tracked 46,994 healthy men over 20 years to see if vitamin C intake was linked to the development of gout . Interestingly, people who took a vitamin C supplement had a 44% lower gout risk
In addition, an analysis of 13 clinical studies found that Taking Vitamin C Supplement for 30 days significantly reduced uric acid in the blood compared to a placebo.
On vitamin C intake and uric acid levels, further studies on the impact of vitamin C on gout are needed .
7. Works As Strong Antioxidant:
Vitamin C is a strong antioxidant that can strengthen your body’s natural defenses.
Antioxidants are molecules that stimulate the immune system. They do this by protecting the cells from harmful molecules called free radicals.
Free radicals can promote a state known as oxidative stress, which has been associated with many chronic diseases.
Studies show that Taking Vitamin C Supplement can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses to fight inflammation.
Unproven Claims About Vitamin C:
Although the Benefits of Taking Vitamin C Supplement are proven, there are still claims supported by evidence.
Above 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 is not able to prevent them.
Reduces Cancer Risk: Studies have linked vitamin C intake to a lower risk of various types of cancer. However, most studies have found that vitamin C does not affect the risk of developing cancer.
Protects against eye diseases: Vitamin C has been associated with reduced risks of eye diseases, such as cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or can even cause damage.
It can treat lead toxicity: Although people with lead toxicity appear to have low levels of vitamin C, there is no solid evidence from human studies that show that vitamin C can treat lead toxicity.
However, vitamin C is a water-soluble vitamin that must be obtained from diet or supplements.
It has been associated with many impressive health benefits, such as increasing antioxidant levels, reducing blood pressure, reducing the risk of heart disease, protecting against gout attacks, improving iron absorption , boosting immunity and reducing the risk of dementia .
Anyway, Taking Vitamin C Supplement is a great way to increase your intake of Vitamin C if you strive to get enough of your diet.