• Vitamins and Supplements

From Skin Health to Immune Function: Your Ultimate Guide to Vitamin C

Vitamin C is one of the most well-known immune-boosting nutrients on the market. But did you know that its benefits extend beyond fighting infections?

Not only does vitamin C support proper immune function, but it also helps treat acne, lowers your risk of chronic disease, and even reduces stress.

That’s why it’s important to understand your daily vitamin C requirements and ensure you meet them.

In this article, we’ll take a closer look at the various benefits of vitamin C, how to effectively manage your intake, and take care of your overall health.

What is Vitamin C? 

Vitamin C — or ascorbic acid — is a water-soluble vitamin that supports various essential bodily functions.

It’s a powerful antioxidant that helps protect cells against free radical damage. Free radicals are harmful molecules that contribute to aging and several diseases, including cancer.

Beyond its antioxidant properties, vitamin C also supports the production of collagen, a protein that helps maintain healthy skin, blood vessels, and cartilage. 

How much vitamin C do you need?

For most adults, the recommended daily intake (RDI) of vitamin C is 90 mg for men and 75 mg for women. However, certain factors may lead to an increased daily requirement.

For example, smokers are advised to take an additional 35 mg of vitamin C per day to combat the oxidative stress caused by smoking.

Pregnant and breastfeeding women also require more vitamin C to ensure proper fetal development. They are advised to take 85 mg and 120 mg respectively. 

Important Health Benefits of Vitamin C

Improves immune function

One of the most well-known benefits of vitamin C is its ability to boost the immune system. 

It does this by enhancing the production and function of white blood cells, which are crucial for defending the body against infections.

Vitamin C helps neutralize free radicals to reduce inflammation and enhance the immune system's effectiveness.

Chronic inflammation is known to inhibit immune function, making you more susceptible to infections. 

Helps reduce stress

Stress — whether physical or mental — can increase the body’s demand for vitamin C. 

Studies have found that the adrenal glands release more cortisol during stressful times than they normally would.

Cortisol is the hormone responsible for regulating our fight-or-flight response and lowering inflammation, but elevated levels can be harmful.

Vitamin C can help regulate cortisol levels and prevent them from staying elevated for extended periods of time. 

This helps reduce chronic stress and even promotes a better bodily response when you’re facing strain.

May help treat acne and reduce signs of aging

Vitamin C is a potent antioxidant that can benefit your skin in various ways, especially when applied topically.

This nutrient helps promote collagen production, which is essential for maintaining skin elasticity and reducing the appearance of fine lines and wrinkles.

Vitamin C’s antioxidant properties can also help protect the skin from UV exposure and pollution — two major contributors to aging.

For individuals dealing with acne, topical vitamin C can help reduce inflammation — which is responsible for the development of blemishes — and promote faster healing.

It can also help fade hyperpigmentation and dark spots, contributing to an even skin tone and brighter complexion.

Reduces your risk of stroke

Research suggests that higher levels of vitamin C in the blood are associated with a reduced risk of stroke.

Strokes typically occur when the blood supply to the brain is interrupted, causing a shortage of oxygen.

This flow could be cut off for various reasons, but it’s most commonly caused by a condition called atherosclerosis — a hardening of the arteries due to a buildup of plaque.

Vitamin C’s antioxidant properties can help prevent a buildup of plaque by reducing cholesterol and high blood pressure — two common causes of this issue.

Ascorbic acid can also help improve blood vessel function and, as a result, reduce the likelihood of a stroke.

May lower your risk of chronic disease

Chronic diseases — such as heart disease, diabetes, and certain cancers — are often linked to oxidative stress and inflammation.

Studies have shown individuals with a higher vitamin C intake are less likely to be diagnosed with chronic conditions. 

This is because vitamin C’s powerful antioxidant properties can help reduce oxidative stress and neutralize free radicals, lowering your risk of developing these diseases.

Helps prevent iron deficiencies

Iron is a mineral that is essential for producing red blood cells that transport oxygen throughout the body.

However, the kind of iron found in many plant-based foods — called non-heme iron — isn’t as easily absorbed by the body as the form found in animal foods.

Vitamin C can help enhance the absorption of nonheme iron by converting it into a form more easily absorbed.

This makes vitamin C an important nutrient for individuals following vegan or vegetarian diets who may be at a higher risk of developing an iron deficiency.

Improves your memory and cognitive function

Emerging research suggests that vitamin C may play a vital role in brain health and cognitive function. 

The brain is particularly vulnerable to oxidative stress, which contributes to cognitive decline and neurodegenerative diseases — such as Alzheimer’s and dementia. 

Vitamin C’s ability to lower oxidative stress and reduce free radical damage may help protect the brain from these conditions. 

How to Maintain an Adequate Vitamin C Intake

Choose vitamin C-rich foods 

One of the best ways to maintain your vitamin C intake is by incorporating various ascorbic acid-rich foods into your diet. This includes options like:

• Oranges

• Lemons

• Strawberries

• Kiwi

• Grapefruit

• Bell peppers

• Broccoli 

• Spinach 

Incorporating these foods in your daily meals or snacks can be a great way to meet your vitamin C requirements and prevent a deficiency. 

Take a vitamin C supplement

While it’s best to get your nutrients from food, it can be challenging to meet your vitamin C requirements through diet alone — especially if you follow a restrictive diet.

Supplements are potent doses of vitamins that can help you manage your intake and avoid deficiencies.

When choosing a supplement, look for one that provides close to 100% of the RDI of vitamin C.

This helps you ensure an adequate intake without increasing your risk of exceeding the upper limit of 2,000 mg per day. 

When is the best time to take vitamin C supplements?

The best time to take a vitamin C supplement depends on your personal routine and how your body reacts.

However, it’s generally advised to take a supplement with or after meals, as vitamin C can sometimes upset an empty stomach.

It’s also recommended to avoid taking a supplement late at night, as it may interfere with your sleep.

Some people find vitamin C slightly stimulating, so it’s generally better to take it earlier in the day to avoid any issues.

Monitor yourself for symptoms of deficiency 

Even with a balanced diet and vitamin C supplementation, it’s essential to be aware of the signs of an ascorbic acid deficiency. 

While severe deficiency — often associated with a condition known as scurvy — is rare, mild deficiencies can still develop, especially in individuals who have poor dietary or lifestyle habits. 

Common symptoms you may develop if you don’t get enough vitamin C include: 

• Fatigue 

• Weakness 

• Easy bruising

• Dry skin 

• Slow-healing wounds 

• Swollen or bleeding gums 

• Frequent infections 

If you experience any of these symptoms, consult your doctor as soon as possible.

They will determine the most appropriate course of action to help you treat your deficiency and avoid additional health complications. 

Take Control of Your Vitamin Intake with LifeMD 

If you’re looking for more information on how to improve your vitamin intake to better support your overall well-being, LifeMD has got you covered.

When you schedule an appointment, our team will connect you to medical professionals who can expertly guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today. 

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

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