Vitamin C is a water-soluble nutrient that is vital for human health. It functions as an antioxidant and is required for the formation and maintenance of bones, skin, and blood vessels, among other things. It also helps in the production of collagen, the strengthening of the immune system, and the absorption of iron from the diet, thereby helping to protect and maintain cells, and assisting in wound healing.
Because the body cannot produce vitamin C on its own, we must obtain it from the foods and beverages we consume. It can’t be stored in the body; therefore, we have to refill it regularly to avoid running out.
Vitamin C plays a critical role in the treatment of scurvy, a disease characterized by a vitamin C deficiency. Beyond that, the usefulness of vitamin C in illness prevention or therapy is disputed, with reviews reporting conflicting results.
The benefits of vitamin C on the prevention and severity of the common cold have all been explored. Vitamin C taken daily was not useful in preventing the common cold, according to a Cochrane analysis that looked at at least 200 mg/day. Restricting the data to trials that employed at least 1000 mg per day revealed no advantage in terms of prevention. Taking vitamin C regularly, on the other hand, reduced the average duration of colds by 8% in adults and 14% in children, as well as the severity of colds.
Vitamin C supplementation does not reduce the risk of lung cancer in healthy persons or those who are at high risk due to smoking or asbestos exposure, according to a Cochrane analysis published in 2013. A second meta-analysis discovered no effect on prostate cancer risk. The effect of vitamin C supplementation on the risk of colorectal cancer was studied in two meta-analyses. One revealed a shaky link between vitamin C intake and lower risk, while the other found no effect from supplementation. A 2011 meta-analysis found no evidence that vitamin C supplementation can prevent breast cancer, however, a second study reported that vitamin C may be linked to increased survival in those who have already been diagnosed.
There is currently no proof that consuming vitamin C reduces the risk of cardiovascular disease. Antioxidant vitamin supplementation does not reduce the risk of myocardial infarction, stroke, cardiovascular mortality, or all-cause mortality, according to a 2013 review. Another study from 2013 discovered a link between greater levels of circulating vitamin C or dietary vitamin C and a lower risk of stroke.
In comparison to those with normal cognition, people with cognitive impairment, such as Alzheimer’s disease and dementia, had decreased vitamin C concentrations, according to a 2017 comprehensive review. However, the cognitive testing used the Mini-Mental State Examination, which is simply a broad test of cognition, indicating a generally low quality of study evaluating the possible impact of vitamin C on cognition in normal and impaired people. Low plasma vitamin C levels, as well as low blood levels of folate, vitamin B12, and vitamin E, were found in persons with Alzheimer’s disease, according to a study.
The daily recommended vitamin C for adults is 40 to 110 milligrams (mg). In general, vitamin C is well tolerated. Large doses might cause stomach pains, diarrhea, headaches, sleeping troubles, and skin flushing. When you stop using vitamin C supplements, these symptoms should go away. During pregnancy, normal doses are safe. Large doses (more than 1,000mg per day) are not recommended by the United States Institute of Medicine.
Vitamin C can be found in many fruits and vegetables. Citrus fruits, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes are all good sources.