The Benefits of Taking Vitamin C Supplements

January 29, 2021 4 min read

benefits of taking vitamin c supplements

The Benefits of Taking Vitamin C Supplements

Having a balanced diet provides your body with all the nutrients it needs to function correctly. We get nutrients. Vitamin C is a vital nutrient available in abundance in many fruits and vegetables. However, your meals might not contain enough vitamin C for some reason. Perhaps you never purpose to have adequate servings of fruits and vegetables in your diet. This is where the benefits of taking vitamin C supplements come in handy.

They are simple to take and do not require any preparation, so you have no excuse for having low nutrient levels in your meals. We are going to look at the benefits of taking vitamin C supplements and other details you should know about the nutrient. Vitamin C is water-soluble and easily absorbent in the body. It is also called ascorbic acid, and variations include L-ascorbic acid and L-ascorbate. The human body does not make vitamin C, so you have to get it from food. Below are the benefits of taking vitamin C supplements.

  • Increase antioxidant levels in the body: vitamin C is an antioxidant, and consuming adequate amounts keeps you healthier. Antioxidants neutralize free radicals, which cause health problems such as cell damage and inflammation.
  • Improve immunity: inflammation causes multiple health conditions, including heart disorders. Vitamin C supplements have anti-inflammatory capabilities that enhance your defenses against different diseases. The antioxidant improves your immunity against chronic diseases.
  • Prevent gout attacks: gout is a painful form of arthritis that occurs due to high uric acid levels in the blood. It causes joints inflammation, swelling, and sudden, severe aches. Vitamin C may help lower uric acid amounts and prevent gout from occurring.
  • Reduce heart health risks: vitamin C also promotes healthy heart functioning. It lowers high blood pressure and reduces harmful cholesterol levels, factors that enhance heart health.
  • Support collagen production: collagen is a major component of connective tissue. It essential for healthy bones, ligaments, tendons, and cartilage. It is also good for the skin, as it strengthens its barriers and hinders aging symptoms such as wrinkles. Scurvy is a condition that develops due to low levels of vitamin C in the body. Its symptoms include anemia, loose teeth, bleeding gums, fatigue, and swollen joints.
  • Enhance iron absorption: vitamin C enhances the absorption of iron in your body. However, high iron levels prevent anaemia and iron deficiency. Iron is also essential for the making of red blood cells in your body. Besides, vitamin C supports the converting of poorly absorbed iron into an easier form.

Vitamin C has been linked to other health benefits, but they need more research to provide solid proof.

benefits of taking vitamin c supplements - benefits

Recommended Daily Intake of Vitamin C

Adult males should take 90mg of vitamin C every day, while females need 75mg. However, there is no harm in taking more. Studies have shown that ingesting 500mg of the nutrient is safe and even 1000mg. Nevertheless, you should not exceed 2000mg, which is the maximum amount (safe upper limit) one can take daily without causing any harm.

Advantages of taking Vitamin C supplements

Vitamin C supplements are a simple, convenient way to boost your intake of the nutrient. Nutritionists advise that you take nine servings of fruits and vegetables per day to supply your body with adequate vitamin C. If you cannot achieve this, that is why supplements come in to help. They are effective, practical, safe, and ensure you have your daily serving of vitamin C consistently. Whether you want to ingest 75mg or 500mg of the vitamin, supplements make that possible and easy. However, a medium kiwi fruit, for example, contains 70mg of vitamin C. If you need 500mg per day or more, you need to eat more. A cup of orange juice has 97mg.

Therefore, putting together servings of fruits and vegetables to amount to high levels of vitamin C can be challenging. That is not the case with supplements. It is simple, and you do not have to calculate or count anything.

benefits of taking vitamin c supplements - advantages

Foods to Consume as Sources of Vitamin C

In as much as vitamin C supplements are available, you can also use them along with fruits and vegetables. For example, dark leafy greens such as kale and spinach are rich in vitamin C. You should also consume cabbage, oranges, strawberries, broccoli, green and red peppers, tomatoes, and cantaloupe.

Pineapples, raspberries, white and sweet potatoes, sprouts, watermelon, papaya, mango, and blueberries are also great sources of vitamin C. Remember, vitamin C is water-soluble. Therefore, you need to eat it consistently to can have healthy levels in your system. If you choose to cook the foods instead of eating them raw, cook with minimal water to prevent losing some of the vitamins in the cooking water.

If you take 500mg of vitamin C supplement, accompany it with five servings of fruits and vegetables. Besides, if you decide to take supplements with 75mg or 90 mg of the nutrient, you should take more servings of fruits and vegetables to increase your intake of vitamin C.

benefits of taking vitamin c supplements - fruits and vegetables

Is There Any Downside to Taking Vitamin C Supplements?

Vitamin C supplements provide your body with one nutrient only, the vitamin. However, healthy foods that contain vitamin C have other components that support different functions in your body. Nonetheless, before you opt for supplements, try including foods rich in vitamin C in your diet. If doing so does not boost your intake, then you can start using the supplements.

Vitamin C is safe and essential. However, exceeding the recommended daily dose could cause stomach upset and diarrhea. Besides, the excess vitamin C does not benefit your body since your system excretes it. The human body does not store excess vitamin C. Therefore, you cannot overdose on vitamin C.

Final Words

Vitamin C is an essential nutrient for various bodily functions. It is available in different fruits and vegetables, but supplements also exist to enhance intake. The nutrient fosters heart health, boosts immunity, prevents inflammation, increases iron absorption, and supports collagen production. Using vitamin C supplements is fast, which might not be the case with preparing some vitamin C-rich foods.

They ensure you take the recommended daily amount of the vitamin and even surpass it for enhanced health benefits. If you have tried eating more foods with high vitamin C levels and it is challenging, try supplements instead.

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