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Some research has found that supplementing with vitamin C can shorten the duration of a cold and may help prevent and treat other infections, such as tetanus and pneumonia. But more human studies are needed ( 4). Science never stops! There are always studies in progress to uncover new health information, including the many roles vitamin C plays in our bodies. Here are a few other possible benefits of vitamin C, though more research is needed on all of them:
For most healthy men and women, it’s recommended to consume 90 mg and 75 mg of vitamin C per day, respectively ( 1). 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 does not prevent them ( 37). Over the last couple of weeks, I’ve been using the BHA Liquid Exfoliant 2%, Retinol Complex Serum, and the Quadruple Hyaluronic Acid Serum 5% to smooth, brighten, and hydrate my combination and sensitive skin. Here’s how I use them. Timed-release form At Nutri Advanced we believe that no matter what your choice, a formula should always be: A study in 60 adults with depression showed that treatment with a vitamin B complex for 60 days led to significant improvements in depression and anxiety symptoms, compared with a placebo ( 29).
It boosts immune function. Vitamin C can help make the immune system more effective at fighting off illnesses and infections. “It prevents immune system deficiencies by supporting cell functions in the innate and adaptive immune system and protecting protein, lipid, carbohydrate molecules and nucleic acids from damage,” says Childress. Brzezińska O, Styrzyński F, Makowska J, Walczak K. Role of vitamin C in prophylaxis and treatment of gout-a literature review. Nutrients. 2021;13(2):701. doi:10.3390/nu13020701 Most people get enough vitamin C from a healthy diet. Vitamin C deficiency is more likely in people who: Gummies: Gummies are a popular option because they can taste similar to candy; however, they are often high in added sugars.
Some people find however that vitamin C given in the supplemental form of ascorbic acid upsets their stomach, and may better tolerate different forms that are gentler on the gut, 13 or time-release versions which release the vitamin C more slowly and may also reduce the risk of gastrointestinal upset. Vitamin C with bioflavonoids Li N, Zhao G, Wanling W, Zhang M, Liu W, Chen Q. The efficacy and safety of vitamin C for iron supplementation in adult patients with iron deficiency anemia: a randomized clinical trial. JAMA Netw Open. 2020;3(11):e2023644. doi:10.1001/jamanetworkopen.2020.23644 Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.
Top 10 Vitamin C Supplements of 2023, Reviewed by Experts
B2 (riboflavin). Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef, and mushrooms ( 2). Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866 Rosehip seeds are high in polyunsaturated fats, which support a healthy skin membrane and protect your skin from inflammatory compounds, such as ultraviolet (UV) rays, cigarette smoke, and pollution ( 12, 13). As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.
Thomas LDK, Elinder C, Tiselius H, Wolk A, Åkesson A. Ascorbic Acid Supplements and Kidney Stone Incidence Among Men: A Prospective Study. JAMA Intern Med. 2013;173(5):386–388.Ascorbic acid is the type of vitamin C found naturally in food. It has good bioavailability but some people find it too acidic on their gut and can’t tolerate higher doses. Not getting enough vitamin C is fairly uncommon,” Peart states, “but in some cases, people can become deficient in it.” That can lead to scurvy, a more serious form of deficiency that, though rare in North America, is most commonly seen in people who live in extreme poverty and/or those who are under-housed. Risks of too much vitamin C Also commonly referred to as ‘buffered’ vitamin C, mineral salts (mineral ascorbates) are less acidic and are often recommended to people who are sensitive to acidic foods. Whilst there is only limited scientific evidence to support this claim, 13 anecdotal reports are that mineral ascorbates (‘buffered’ vitamin C) are often better tolerated.
A recent review of 24 studies found that supplementing with rose hips may help relieve osteoarthritis symptoms by combating oxidative stress and inflammation in your joints ( 17). Cerullo G, Negro M, Parimbelli M, et al. The long history of vitamin C: From prevention of the common cold to potential aid in the treatment of COVID-19. Front Immunol. 2020; 11:574029. doi:10.3389/fimmu.2020.574029 If you’re eating a balanced diet rich in nutritious ingredients, like fruits and vegetables, taking a vitamin C supplement likely isn’t necessary. Tsutsui H, Kinugawa S, Matsushima S. Oxidative stress and heart failure. Am J Physiol Heart Circ Physiol. 2011;301(6):H2181-H2190. doi:10.1152/ajpheart.00554.2011Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a critical role in your health. “It’s what’s known as an essential nutrient, meaning that your body doesn’t make it,” Peart says, “so you have to get it from your diet.” Severe deficiency leading to scurvy is rare in the developed world, 2 but there are times when our daily needs for vitamin C are likely to increase, such as pollution exposure and during times of chronic stress, illness and infection. 3 It’s one of the keys to properly healing wounds, including cuts, scrapes and surgical incisions. And people who don’t get enough vitamin C have been shown to heal more slowly than those who get the recommended amount. 5. Promotes healthy skin
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