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Vitamin C (Ascorbic Acid)

Vitamin C: A Powerful Antioxidant with Health Benefits

Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that plays a crucial role in the human body. It is known for its powerful antioxidant properties, which help to protect cells from the damaging effects of free radicals. These free radicals can lead to inflammation and the development of chronic diseases. In addition to its antioxidant properties, vitamin C has a wide range of health benefits, including improving immune function, aiding in the absorption of iron, and helping to maintain healthy skin and connective tissues.

Vitamin C is involved in numerous metabolic reactions in the body and is necessary for the growth, development, and repair of all body tissues. It is also vital for the body's healing process, and is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.

Humans, unlike most animals, are unable to synthesise vitamin C endogenously (in the body), so it is an essential dietary component. Fruits and vegetables high in Vitamin C have a well-established reputation for their beneficial health effects, and are commonly included in holistic health practices, such as Ayurveda and Traditional Chinese Medicine.

Vitamin C deficiency has been linked to various health issues such as hypertension, gallbladder disease, stroke, certain types of cancer and atherosclerosis, which is the accumulation of plaque in the blood vessels, resulting in heart attack and stroke. Vitamin C absorption ranges from 70-90% at moderate doses of 30-180mg/day, but drops to less than 50% when taken in doses above 1g/day. Unabsorbed, unmetabolised vitamin C is excreted in the urine. Obtaining the recommended daily intake (RDI) or higher may be beneficial for protection against certain health conditions, and higher blood concentration levels of vitamin C have been increasingly associated with overall health.

Natural dietary sources of vitamin C (ascorbic acid)

Here are some natural dietary sources of vitamin C (ascorbic acid):

  • Citrus fruits: Citrus fruits such as oranges, grapefruits, and lemons are rich sources of vitamin C, with a single orange providing about 70 milligrams (mg) of vitamin C.

  • Rockmelon: Rockmelon is a good source of vitamin C, with a cup providing about 59 mg of vitamin C.

  • Strawberries: Strawberries are a good source of vitamin C, with a cup of strawberries providing about 89 mg of vitamin C.

  • Kale: Kale is a good source of vitamin C, with a cup of cooked kale providing about 80 mg of vitamin C.

  • Broccoli: Broccoli is a good source of vitamin C, with a cup of cooked providing providing about 74 mg of vitamin C.

  • Capsicum: Capsicum, particularly red capsicum, are good sources of vitamin C. A cup of raw red capsicum provides about 190 mg of vitamin C.

  • Papaya: Papaya is a good source of vitamin C, with a single papaya providing about 88 mg of vitamin C.

It should be noted that the amount of vitamin C you can obtain from dietary sources fluctuates due to various factors, including the soil conditions in which the food was grown, the processing methods used, the form in which it is present, and the presence of other substances that may interfere its absorption. The vitamin C content in food is also diminished by prolonged storage and cooking methods, as ascorbic acid is water-soluble and destroyed by heat.

While consuming a varied diet consisting of whole, unprocessed fruits, vegetables, nuts, seeds, and other plant-based foods is essential for obtaining a comprehensive range of nutrients, including Vitamin C, supplementing with Vitamin C can have additional benefits. It may help fill any nutritional gaps, ensure adequate intake for those with dietary restrictions, and provide added support for certain health conditions. Additionally, supplementing can increase the bioavailability of Vitamin C in the body. Therefore, it is worthwhile considering supplementing in consultation with a health professional and a balanced diet for optimal health.

The role of vitamin C in immune function

One of the most well-known benefits of vitamin C is its role in supporting immune function. Vitamin C is essential for the proper function of white blood cells, which are the body's primary defence against infections. It helps to stimulate the production and function of antibodies, which are proteins that help to fight off invading pathogens. Additionally, vitamin C has been shown to reduce the severity and duration of symptoms associated with the common cold and other respiratory infections.

Several studies have demonstrated the immune-boosting effects of vitamin C. In a randomised controlled trial, patients with severe sepsis (a life-threatening condition caused by infection) who received vitamin C, thiamine, and hydrocortisone had a significantly lower risk of death compared to those who received placebo. Another randomised controlled trial found that vitamin C supplementation reduced the incidence of respiratory tract infections in marathon runners.

The role of Vitamin C in iron absorption

Iron is an essential mineral that plays a crucial role in maintaining overall health. It is a primary component of hemoglobin, a protein found in red blood cells that helps transport oxygen to cells throughout the body. A lack of iron can result in iron deficiency anemia, which causes symptoms such as fatigue, breathlessness, and dizziness. Vitamin C is important for the absorption of non-heme iron, which is the type of iron found in plant-based foods. Non-heme iron is not as easily absorbed by the body as heme iron, which is found in animal-based foods. Vitamin C helps to increase the absorption of non-heme iron by converting it into a form that is more easily absorbed by the body. This is particularly important for vegetarians and vegans, who may be at risk for iron deficiency due to their limited intake of heme iron.

Several studies have confirmed the role of vitamin C in iron absorption. A randomised controlled trial found that vitamin C supplementation significantly increased iron absorption in women with iron-deficiency anaemia. Another study found that vitamin C supplementation increased iron absorption by 67% in healthy women.

The benefits of Vitamin C in skin health

Vitamin C is also important for maintaining healthy skin. It plays a role in the synthesis of collagen, a protein that helps to support the structure of the skin and connective tissues. Vitamin C also helps to protect the skin from the damaging effects of UV radiation and environmental pollutants.

Several studies have demonstrated the benefits of vitamin C for skin health. A randomised controlled trial found that vitamin C supplementation significantly improved skin texture and reduced the appearance of wrinkles in women with sun-damaged skin. Another study found that vitamin C applied topically reduced the severity of sunburn and increased skin elasticity in healthy women.

The role of vitamin C in cardiovascular health

Many studies have found that consuming high amounts of fruits and vegetables is linked to a lower risk of cardiovascular disease. This may be due to the antioxidants found in these foods, as oxidative damage, including oxidative modification of low-density lipoproteins, is a major cause of heart disease. Vitamin C, specifically, has been found to have benefits for heart health, such as preventing monocyte adherence to the endothelium, increasing nitric oxide production and vasodilation, and reducing vascular smooth-muscle-cell apoptosis, which helps maintain the stability of plaques in the artery walls. 

A meta-analysis of 13 randomised controlled trials found that vitamin C supplementation can lower blood pressure, with an average reduction of 3.84 mmHg in systolic blood pressure and 1.48 mmHg in diastolic blood pressure in individuals with hypertension. A 16-year study of 85,118 female nurses, called the Nurses' Health Study, found that overall intake of vitamin C from both food and supplements was linked to a lower risk of coronary heart disease, but when looking at vitamin C intake from food alone, there was no significant association. A study of 20,649 British adults found that those with high levels of vitamin C had a 42% lower risk of stroke compared to those with low levels. An analysis of 9 studies including 293,172 subjects without heart disease found that taking at least 700 mg/day of vitamin C supplements reduced the risk of heart disease by 25% compared to those who did not take supplements, suggesting that taking vitamin C supplements may be associated with a lower risk of coronary heart disease. Another meta-analysis of 9 randomised controlled trials found that vitamin C supplementation significantly reduced the risk of developing cardiovascular disease by 25%.

The potential of vitamin C in cancer prevention

Vitamin C has also been shown to have potential benefits in the prevention of cancer. It has been shown to inhibit the growth and spread of cancer cells in a variety of cancer types, including lung, breast, prostate, and colorectal cancer. 

A study of 82,234 women aged 33-60 in the Nurses' Health Study found that premenopausal women with a family history of breast cancer who consumed an average of 205 mg/day of vitamin C from food (highest quintile) had a 63% lower risk of breast cancer compared to those who consumed an average of 70 mg/day (lowest quintile).

Plasma concentrations of vitamin C are also lower in people with cancer and thus it is often used as an intravenous adjunct (supportive) therapy with cancer treatments. Research suggests that when administered as a supportive therapy, high-dose intravenous vitamin C can enhance quality of life and minimise the negative effects of conventional cancer treatments.

What are the symptoms of vitamin c deficiency?

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a variety of important roles in the body. A deficiency in vitamin C can lead to a condition known as scurvy. Symptoms of scurvy may include:

  • Fatigue: A lack of vitamin C can lead to feelings of fatigue and tiredness.

  • Weakness: Scurvy can cause muscle weakness and a general feeling of malaise.

  • Muscle and joint pain: Deficiency in vitamin C can cause pain in the muscles and joints.

  • Swelling and tenderness of the gums: Scurvy can cause the gums to become swollen and tender.

  • Spontaneous bruising: A deficiency in vitamin C can lead to easy bruising.

  • Dry, rough, and scaly skin: Scurvy can cause dry, rough, and scaly skin.

  • Slow-healing wounds: Vitamin C is necessary for the healing process. A deficiency in vitamin C can cause wounds to heal slowly.

If left untreated, scurvy can lead to serious complications, such as infections, anaemia, and tooth loss. It is important to speak with a health professional if you are experiencing symptoms of vitamin C deficiency. They can help diagnose the cause of your symptoms and recommend appropriate treatment.

What are the potential side effects of taking vitamin C supplements?

Vitamin C supplements are generally well tolerated and have a low risk of side effects when taken in recommended amounts. However, taking excessive amounts of vitamin C can cause side effects, including:

  • Digestive symptoms: Consuming large amounts of vitamin C can cause digestive symptoms, such as stomach cramps, diarrhoea, and nausea.

  • Headache: Some people may experience a headache after taking high doses of vitamin C.

  • Insomnia: Large amounts of vitamin C may interfere with sleep.

  • Allergic reactions: Some people may be allergic to vitamin C. Symptoms of an allergic reaction may include rash, itching, and difficulty breathing.

  • Increased risk of kidney stones: Some research suggests that taking high doses of vitamin C may increase the risk of developing kidney stones. However, more research is needed to fully understand this relationship.

It is important to note that these side effects are typically associated with taking large amounts of vitamin C, well above the recommended daily intake. It is important to speak with a health professional before taking vitamin C supplements to ensure that you are taking the appropriate amount.

Vitamin C supplements are generally safe when taken in recommended amounts. However, as with any supplement, it is important to speak with a health professional before starting to ensure that they are safe and appropriate for you.

Can vitamin C supplements interact with other medications or supplements?

Yes, vitamin C supplements can interact with certain medications and supplements. Some medications and supplements that may interact with vitamin C include:

  • Aspirin: Taking vitamin C supplements along with aspirin can increase the risk of gastrointestinal side effects, such as stomach ulcers and bleeding.

  • Non-steroidal anti-inflammatory drugs (NSAIDs): These medications, such as ibuprofen and naproxen, can reduce the absorption of vitamin C. Taking vitamin C supplements along with NSAIDs may increase the risk of vitamin C deficiency.

  • Statins: These are medications used to lower cholesterol levels. Taking vitamin C supplements along with statins may interfere with the absorption of the medication.

  • Oestrogen: Some research suggests that taking high doses of vitamin C may interfere with the effectiveness of oestrogen. However, more research is needed to fully understand this relationship.

  • Other supplements: Some supplements, such as large doses of iron, may interfere with the absorption of vitamin C. It is important to speak with a health professional about potential interactions between vitamin C and any other supplements you are taking.

It is important to speak with a health professional before taking vitamin C supplements to ensure that they are safe and appropriate for you. They can help you understand any potential interactions with other medications or supplements you are taking.

Is it safe to take vitamin C supplements if I have a particular health condition

Vitamin C supplements are generally safe and well tolerated when taken in recommended amounts. However, if you have a particular health condition, it is important to speak with a health professional before taking vitamin C supplements to ensure that they are safe and appropriate for you. Some conditions that may be affected by vitamin C supplements include:

  • Kidney disease: If you have kidney disease, your body may have difficulty processing vitamin C. This can lead to an accumulation of the nutrient in the body and potentially cause side effects. It is important to speak with a health professional about the appropriate amount of vitamin C to take if you have kidney disease.

  • Iron overload: Vitamin C can increase the absorption of iron. If you have a condition that causes excess iron in the body, such as haemochromatosis, taking vitamin C supplements may not be appropriate.

  • Diabetes: Some research suggests that vitamin C supplements may interfere with blood sugar control in people with diabetes. It is important to speak with a health professional about the appropriate amount of vitamin C to take if you have diabetes.

  • Medications: Vitamin C supplements may interact with certain medications, such as aspirin and statins. It is important to speak with a health professional about potential interactions between vitamin C and any medications you are taking.

It is always important to speak with a health professional before starting any new supplement to ensure that it is safe and appropriate for you. They can help you understand any potential risks or interactions with your specific health condition and any medications or supplements you are taking.

Conclusion

Vitamin C is a vital nutrient with a wide range of health benefits. It is is a powerful antioxidant that plays a crucial role in immune function, iron absorption, and skin health. There is strong scientific evidence to support the use of vitamin C for these and it has been shown to have a protective effect on cardiovascular health and cancer. 

It is worth noting that vitamin C supplements may interact with certain medications or supplements, and it may have side effects in some people. If you are currently taking any medications or supplements, or if you have any underlying medical conditions, you should speak to your health professional before taking vitamin C or any other nutritional supplement. Your health professional can help you determine if vitamin C is safe and appropriate for you, based on your individual circumstances and medical history.

References and further reading

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