What Happen​s When You Take Vitamin C Every Day

It may take a runny nose, a sneeze or an annoying cough to think about vitamin C. Getting sick reminds us of our immune function, which is why you may be wondering whether you should take vitamin C daily. Vitamin C is a well-known vitamin found in citrus fruits that many people turn to in bad weather. This is because it can boost the immune system and shorten the duration of a cold.

But vitamin C is not only necessary for immune function. It is also an important nutrient and antioxidant that helps produce compounds that support various body functions. So can you benefit from taking a regular vitamin C supplement? Read on to learn more about what happens when you take vitamin C daily.

Why we love vitamin C

May support immune system health

While vitamin C supplies are often low during flu season, it is unclear how vitamin C affects immunity. However, we know that the skin requires normal levels of vitamin C to maintain a healthy barrier and prevent harmful pathogens from entering the body.

Since vitamin C is also present in immune cells, adequate vitamin C levels are crucial. Low levels of vitamin C can increase susceptibility to disease. As an antioxidant, vitamin C protects cells from oxidative damage and regulates anti-inflammatory processes, helping to reduce inflammation and therefore the risk of chronic diseases.

Can prevent lead poisoning

Consuming vitamin C can help reduce lead exposure. Lead is a heavy metal found in some paints, jewelry, soil and other products and is toxic in high concentrations. Even the lowest levels of lead in the blood can affect a child’s academic performance. According to the Centers for Disease Control and Prevention, regularly consuming foods rich in iron, calcium and vitamin C can help keep lead out of the body. However, further research is needed to understand the positive effects.

May improve iron levels

According to a small study, iron deficiency is the most common micronutrient deficiency. Those most at risk are infants, young children, pregnant women and women of childbearing age.

The CDC recommends improving iron absorption by combining an iron-rich food with a vitamin C-rich food, such as tangerines with salad. And some studies have found significant differences in iron levels when supplementing with vitamin C and iron compared to iron alone. This is especially true for non-heme iron, the type of iron found in plants.

May improve joint health

Vitamin C is necessary for the formation of collagen, a vital component of connective tissue that helps wound healing. Although research on the topic is mixed, many studies support vitamin C supplementation for relieving pain and inflammation associated with osteoarthritis. This is partly due to vitamin C’s role in collagen formation, as well as its antioxidant and anti-inflammatory properties.

May act as an antitumor agent

Thanks to vitamin C’s powerful antioxidant and anti-inflammatory properties, there is evidence that it may act as an antitumor agent. Researchers note that vitamin C is not a replacement for traditional cancer treatment, but rather a supplement to it. When used in this way, it can improve treatment outcomes.

May improve brain health

There is evidence that vitamin C protects neurons (brain cells) from oxidative stress and may have positive effects on mental health. For example, a study that used data from the National Health and Nutrition Examination Survey (NHANES) found that older adults with higher vitamin C intake were less likely to experience cognitive decline. Researchers note that these benefits plateaued at around 500 mg of vitamin C per day, suggesting that more than this amount provides no further brain benefits.

Vitamin C deficiency

Most people have adequate vitamin C intake because many eat foods that are naturally rich in vitamin C or fortified with it. Others may need more. According to the National Cancer Institute, 7% of people in the United States suffer from scurvy, a condition in which vitamin C levels fall below normal. Scurvy results from consuming too few sources of vitamin C or from impaired absorption in the digestive tract.

Symptoms of vitamin C deficiency include:

• Tooth loss
• Swollen, bleeding gums
• Muscle weakness
• Poor wound healing
• anemia
• weight loss
• Hyperkeratosis (thickening of the outer layer of skin)
• Arthralgia (stiff joints)

How much do you need

How much vitamin C you need depends on your age, gender and whether you are pregnant or breastfeeding. The average adult man needs 90 mg per day, while the average adult woman needs 75 mg per day. If you are pregnant you need 85 mg per day and if you are breastfeeding you should take 120 mg per day.

Food sources

While oranges are typically the first choice for vitamin C, this nutrient is found in many nutrient sources, and many of them contain more vitamin C than an orange. These foods include, but are not limited to:

• Citrus fruits such as lemons, limes, grapefruit
• Tropical fruits such as pineapple, lychees, guava, papaya
• kiwi
• Strawberries
• Tomatoes
• Cruciferous vegetables such as broccoli, Brussels sprouts, kale, cabbage
• paprika
• potatoes

Is Vitamin C Safe for Everyone?

The recommended daily amount of vitamin C for adults is 90 mg. An overload of vitamin C is unlikely because our body excretes what it cannot use in the urine, but an overdose is still possible. For example, digestive distress, including stomach cramps, diarrhea, and nausea, often occurs when unabsorbed vitamin C remains in the intestines.

High levels of vitamin C can cause an increase in oxalates, making you more susceptible to kidney stones, especially in people with impaired kidney function. For example, one review reports that vitamin C doses greater than 1 gram can increase the risk of stone formation by 41%. The same study reported that women who take too much vitamin C during pregnancy can cause scurvy in newborns. Excess vitamin C can also affect vitamin B12 and copper levels and cause tooth enamel erosion. Because of these health risks, the upper limit for adults 19 years and older is 2,000 mg daily. However, some people may take more under the supervision of a doctor.

What to look for in a vitamin C supplement

Vitamin C supplements come in a variety of forms, including powder, gummies, chewable tablets, non-chewable tablets, and capsules. As you search, consider what form of vitamin C will help you stay consistent. If mixing vitamin C powder with water isn’t right for you, you can opt for chewable tablets. If you don’t like swallowing pills, you might like gummy bears, but if you’re sensitive to added sugar, you might opt ​​for a capsule. Choose the shape that best suits your lifestyle.

Look carefully at the supplement’s ingredients list to identify possible additives such as artificial colors, added sugars, preservatives or fillers. And although the FDA does not regulate dietary supplements, you can still take steps to ensure your supplement is reliable, safe, and effective. Independent labeling can help identify a trustworthy dietary supplement. USP, NSF and ConsumerLabs are examples of independent labels you should look for on the packaging or bottle to ensure you are getting honest ingredients.

Our expert opinion

Supplements can be costly and a routine daily dose of a vitamin C supplement is not necessary for healthy people as most people have healthy vitamin C levels. Talk to your doctor first if you’re thinking about taking a vitamin C supplement. Otherwise, if you’re concerned about getting enough vitamin C foods, just head to your local market and stock up on vitamin C-rich fruits and vegetables. Whether fresh, frozen or canned, foods like pineapples, potatoes and peppers are rich in vitamin C, and enjoying more of them can help you meet your daily needs.