Vitamin C is a water-soluble vitamin, also known as ascorbic acid. It is an essential nutrient that plays an important role in the body. It is found in a variety of foods, mainly in fruits and vegetables. But what are the benefits of vitamin C supplements?
You can find vitamin C as an oral supplement, mostly in capsules and chewable tablets. It contains antioxidants that boost your immune function and protect your skin against oxidative stress. Vitamin C deficiency results in a condition known as scurvy. Does vitamin C have side effects on your health?This article provides anything you need to know about vitamin C supplements.
Health Benefits of Vitamin C Supplements
Vitamin C is an essential water-soluble vitamin that is rarely produced by the body. Its role is linked to several health issues. Some of the health benefits are discussed below:
Reduce Risks of Chronic Diseases
Antioxidants in vitamin C boost the immune system by protecting body cell damage, leading to the destruction of free radicals known as oxidative stress. Oxidative stress leads to several chronic diseases. Study shows that taking moderate of vitamin C supplement can increase your blood antioxidant level by 30%, resulting in an increased level of natural body defense mechanism.
Increase the Amount of Iron in Blood
Iron is an essential nutrient needed to form red blood cells to facilitate easier oxygen circulation. Iron from plant-based food known as nonheme is poorly absorbed in the blood. Vitamin C acting as a reducing agent, mobilize and convert iron into an easier way to be absorbed into the GI tract to prevent high risks of anemia.
Boost Immune System
Vitamin C boosts the immune system by stimulating more white blood cells known as lymphocytes and phagocytes. Lymphocytes and phagocytes produced help the body by fighting against infection. Additionally, an antioxidant in vitamin C acts as a protective agent to white blood cells against any harmful molecules such as radicals. This vitamin is transported to the skin to act as a defense system where antioxidants help strengthen skin barriers.
Improves the Memory and Thinking Capacity
More intake of vitamin C supplements helps the brain act as a cofactor for dopamine beta-hydroxylase in the conversation of dopamine to noradrenaline. It is involved in the regulation of both dopaminergic, glutamatergic neurotransmissions. It also helps in the regulation of catecholamine and acetylcholine from synaptic vessels. Therefore, playing all the functions may prevent dementia, resulting from poor thinking and memory loss. The study also shows that antioxidant in the vitamin prevents inflammation and oxidative distress around the brain, spine, and nerves. Vitamin C deficiency leads to memory loss and poor thinking capacity.
Reduce High Risks of High Blood Pressure
Vitamin C is a water-soluble vitamin. Therefore, a high intake of supplements leads to its concentration in blood, which in turn acts as a diuretic by absorbing more fluids from blood vessels. This may help to reduce high blood pressure. However, a high intake of vitamin C supplements results in systolic blood pressure of 3.8 mmHg and diastolic blood pressure of 1.7 mmHg.
Lowers High Risks of Heart Diseases
Heart disease is a worldwide condition affecting many people and may cause death. Vitamin C supplements increase the concentration of antioxidants in the blood, increasing the body’s natural defense that reduces inflammation of the heart.
Types of Vitamin C Supplements
Vitamin C is an essential nutrient in your body. You can find vitamin C nutrients from different types of plant-based food such as broccoli, citrus fruits, strawberries, and bell peppers. Getting vitamin C from plant-based food is the best approach. However, you can also find the nutrient through food supplements. Below are some of the best supplements of vitamin C nutrients.
Amazon Elements of Vitamin C
These are a type of vitamin C supplements tablets made from amazon premium products. The tablet is gluten-free that does not have artificial flavors, and they do not have any preservatives. Each tablet has 1000 mg of vitamin C.
Integrative Therapeutics Buffered Vitamin C
Type of supplements that are made from buffered mineral ascorbates such as calcium and magnesium ascorbates. These supplements relate to the digestive tract efficiently. They are also good for those people with stomach sensitivity to vitamin C. each capsule carries 1000 mg of vitamin C.
Thorne Vitamin C with Flavonoids
Compounds used to make products are from fruits and vegetables. One tablet provides 500 mg of vitamin and 75 mg of citrus-derived flavonoids. The supplements are used to boost both antioxidant and anti-inflammatory in blood.
NOW Foods Chewable C 500
If you hate swallowing tablets, chewable supplements are best for you. NOW food chewable C500 is high-quality, nutritious supplement with orange-flavored. Capsules provide 500 mg of vitamin C and 1 g of added sugar to make it sweeter.
Side Effects of Vitamin C Supplements
vitamin C has several health benefits, as discussed above. However, too much consumption can result in several side effects. Below are some of the side effects.
High Intake of Supplements Leads to Kidney Stone
Most vitamin C supplements are converted into oxalate and excreted in urine through the kidney. Calcium ions bind with oxalates forming crystals in the kidney, leading to high risks of kidney stone disease. A high intake of supplements may result in the high formation of crystals.
Increase Number of Iron in Body
Excess intake of vitamin C supplements results in high absorption of iron minerals in the blood. This may lead to a high concentration of iron in the body. Excess iron is stored in the liver, heart, and pancreas. As a result, it can lead to heart diseases, liver disease, and diabetes.
May Lead to Digestive Tract Issues
High intake of vitamin C supplements can influence microbiota bacteria composition in the gut leading to bacterial shift, resulting in conditions known as diarrhea and nausea.
The Bottom Line
Vitamin C is a water-soluble vitamin that helps the immune system to function properly. If you have vitamin C deficiency, you can obtain it from different plant-based food or food supplements. This nutrient has severe health problems such as lowering blood pressure, boosting the immune system, reducing heart disease, and improving iron absorption. Do not eat more than the supplement, which can lead to severe health problems.