The Power of Vitamin C Beyond Immunity Support

Cardiovascular Health:

Did you know that your vitamin C intake can play a pivotal role in the onset of cardiovascular disease? Current research suggests that a vitamin C deficiency is associated with a higher risk of mortality from cardiovascular disease, and that vitamin C may improve lipid profiles in some individuals, especially those with low vitamin C levels in their blood.^{[1, 2]} However, the current literature provides little support for the widespread use of vitamin C supplementation to reduce cardiovascular disease risk or mortality unless you have a deficiency, or if your dietary pattern does not regularly include a variety of foods high in vitamin C. If you’re not sure what your vitamin C status is, getting a fasting blood sample at your next checkup can help you determine if a vitamin C supplement is right for you in order to promote heart health.

Joint Health and Anti-Aging Benefits

Joint Health

Vitamin C is needed for collagen synthesis, which is essential for healthy joints. Vitamin C's anti-inflammatory properties may also help fight inflammation, helping to prevent or reduce joint pain, specifically for those who suffer from osteoarthritis.^[3]

Anti-Aging Effects

Vitamin C has also been shown to have anti-aging benefits, with its powerful antioxidant effects working to fight oxidative stress and age-related disorders. The benefits are also seen in aging skin and wrinkles.^{[4, 5]} Ensuring you’re getting enough vitamin C can help make aging a little less daunting.

Skin Health

Healthy skin contains high concentrations of vitamin C, which stimulates collagen synthesis and assists in antioxidant protection against UV damage.^[4] Skin cells depend on vitamin C for the production of collagen, and for the regulation of the collagen/elastin balance in the skin layer.

Good skin health is positively associated with fruit and vegetable intake, meaning the more produce you eat the better your skin health is. Vitamin C also promotes wound healing and reduces raised scar formation after an injury or surgery.^[4]

Iron Absorption and Anemia

Vitamin C promotes the absorption of non-heme iron found in plant based foods.6 This is particularly important if you follow a plant focused eating pattern, which is the case for a vegan, or vegetarian.

Iron is important as it is found in red blood cells and transports oxygen throughout the body through the bloodstream. Iron is a vital nutrient of concern among vegan eating patterns, as it’s harder for the body to absorb non-heme iron with an absorption rate of 2-10%.

Sources of heme iron such as meat, fish and poultry are absorbed by the body at 15-35%, making it considerably easier to meet your iron needs. A well-balanced plant focused diet can provide enough iron as long as you’re pairing your non-home iron sources such as beans, nuts, seeds, etc, with vitamin C to help promote absorption and prevent iron deficiency anemia.

Brain Function

Research has shown that a vitamin C deficiency negatively affects brain function particularly during development, and regeneration following traumatic brain injury when blood flow to part of the body is restricted which leads to a lack of oxygen.

The antioxidant power of vitamin C can help protect the brain from tissue damage caused when the blood supply returns to tissue after a period of lack of oxygen.^[7] Vitamin C plays a unique role in the release and synthesis of neurotransmitters, including dopamine, norepinephrine, and acetylcholine all of which are important messengers that help your body function optimally.^{[8, 9]}

Dietary Sources and Recommendations

To ensure you’re getting enough vitamin C through your diet be sure to include vitamin C rich foods at least once per day. Excellent food sources of vitamin C include:

• Red bell peppers
• Orange juice
• Orange
• Grapefruit
• Kiwi
• Green bell peppers
• Broccoli

Recommended Daily Intake

The daily recommended dietary allowance for vitamin C is 90 mg for men, and 75 mg for women 19 years and older. To give you some perspective, ½ cup of red bell pepper provides 95 mg of vitamin C. One orange, provides 70 mg of vitamin C, so if you’re eating pattern includes adequate amounts of fruits and vegetables you wouldn’t need to supplement to meet your needs. Individuals who require more vitamin C include smokers, and women who are pregnant or breastfeeding. Smokers require 35 mg more per day than non-smokers. If you don’t regularly consume 3 cups of vegetables and 2 cups of fruit each day, a dietary supplement may be in your best interest to promote overall health and wellbeing. If you do choose to use a vitamin C supplement, look for one that contains approximately 90 mg, and ensure it’s third party certified to ensure safety, purity and accuracy.