What is Vitamin C
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin, potent antioxidant, and essential cofactor for several enzymatic reactions in the body. It plays a vital role in collagen synthesis, carnitine and catecholamine metabolism, and iron absorption. Since humans cannot produce it naturally due to a genetic mutation, vitamin C must be obtained through the diet, primarily from fresh fruits and vegetables.
How Vitamin C Keeps You Strong?
Vitamin C plays a crucial role in supporting your body’s overall strength, from boosting collagen production to enhancing immune function and protecting against various diseases.
Builds Collagen
Essential for the production of collagen, a key structural protein in connective tissues. It keeps your skin firm, your joints flexible, and helps wounds heal faster.
Supports Your Mood & Brain
Acts as a cofactor in the biosynthesis of neurotransmitters such as norepinephrine. It helps you stay sharp and feel energized.
Iron Absorption
Enhances the absorption of non-heme iron from plant-based sources. Especially from plant foods like spinach. Pair veggies with something rich in vitamin C (like lemon or bell peppers) to get the full benefit.
Neurodegenerative Diseases
May offer protective effects against diseases like Alzheimer's and Parkinson's due to its role in reducing oxidative damage.
Cardiovascular Health
May contribute to the prevention of cardiovascular diseases by improving endothelial function and reducing oxidative stress.
Cancer Prevention
Potentially lowers the risk of certain cancers through its antioxidant properties and by supporting immune function.
Infection Resistance
Supports the immune system, enhancing the body's ability to fend off infections.
Antioxidant Activity
Functions as a potent antioxidant, neutralizing free radicals and regenerating other antioxidants like vitamin E.
What happens to the body if you don’t get enough vitamin C?
Not getting enough vitamin C can lead to a condition called scurvy. Your body needs a steady supply of vitamin C to keep your tissues strong and your immune system humming.
Warning signs of a deficiency may include:
- Bleeding or swollen gums
- Constant tiredness or fatigue
- Achy joints or muscle pain
- Easy bruising
- Slow wound healing
- Rough, dry, or bumpy skin
If you notice several of these symptoms, it might be worth chatting with your doctor or a healthcare provider.
Who’s More Likely to Be Low on Vitamin C?
Some people are more at risk of not getting enough. That includes:
Older adults
Appetite changes and medication can affect intake
People with limited or restrictive diets
Especially if you’re not eating much fresh produce
Smokers
Smoking increases how quickly vitamin C is used up in the body
Heavy alcohol drinkers
Alcohol can interfere with absorption and nutrition in general
People with chronic illnesses
Certain health conditions can reduce vitamin C levels or increase your needs
Can Vitamin C Be Used As Treatment?
- High-Dose Therapy: Explored as a treatment modality in high doses for conditions such as cancer and severe infections, though results are mixed and further research is needed.
- Metabolic Syndrome: May aid in managing metabolic syndrome by reducing oxidative stress and inflammation.
How Much Vitamin C Do You Need Daily?
| Children | 30-35 mg |
| Teenagers | 65 mg |
| Adults | 70 mg |
| Pregnant Women | 80 mg |
| Breastfeeding Mothers | 95 mg |
Where to Get Your Daily Dose?
- Rich Sources: Citrus fruits (e.g., oranges, lemons), berries, tomatoes, potatoes, and green leafy vegetables are excellent sources of vitamin C.
- Absorption: Vitamin C is absorbed in the small intestine, but absorption efficiency decreases with higher intakes due to saturation of transport mechanisms.
Cooking Tip:
Vitamin C is sensitive to heat, so cooking at high temperatures can reduce its benefits. To keep the most Vitamin C in your food, enjoy fruits and veggies raw, lightly steamed, or stir-fry for just a short time. Keep it fresh and enjoy the benefits!
Understand Your Nutrient Needs with Professional Support
GHHS Healthcare offers professional dietitian consultations and comprehensive health screenings to help you track your nutritional status and improve your overall well-being.
Should You Take a Vitamin C Supplement?
Sometimes, a supplement can be a helpful boost—especially if your diet is limited or your body needs a little extra support. But remember, more isn’t always better! Stick to the recommended amount to avoid any unwanted side effects, like stomach upset. If you’re unsure, it’s always a good idea to check in with your doctor or pharmacist.
At GHHS Healthcare, our Dietitian and Nutrition Services offer professional guidance tailored to your body’s specific nutritional needs. Whether you are considering vitamin C supplements or looking to improve your overall diet, our certified dietitians provide personalised consultations to help you make informed and sustainable choices. Additionally, our comprehensive health screening packages can help identify any underlying deficiencies or health risks, giving you a clearer picture of your wellness status. With the right support and expert advice, you can ensure you are getting the nutrients your body truly needs in a safe and effective way.
