Do I Need More Vitamin C?
Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but isn't effectively stored, necessitating daily intake through food or supplements. Humans cannot synthesize vitamin C on their own, emphasizing the importance of obtaining sufficient amounts through dietary sources.
What is vitamin C good for?
Vitamin C is essential for overall health and wellness. Specifically, this nutrient may be beneficial for a couple of conditions…
Boosting the immune system:
When you think of Vitamin C, I’m sure you most commonly associate the vitamin with immune health. Well, you’re correct. Vitamin C has shown to be especially helpful for one’s immune health as it aids in your immune system’s cellular function.
Studies have also shown that a Vitamin C deficiency can result in impaired immunity and higher susceptibility to infections. Furthermore, since this vitamin is an antioxidant, it protects our bodies from oxidative stress and free radicals. Free radicals are highly reactive species that can live in our bodies and damage important molecules, such as DNA, proteins, lipids, and carbohydrates.
Improving iron absorption:
A second, important function of Vitamin C is its ability to aid in the absorption of non-heme iron. Non-heme iron is the type of iron found in plant sources, like whole grains, nuts, legumes, and leafy greens. It is one of the most powerful known promoters of non-heme iron absorption as it converts this iron into an iron that is better absorbed by the body. This is especially beneficial for vegetarians and vegans, whose main source of iron does not come from meat. This can look like pairing your legumes, such as lentils or tofu, with broccoli, Brussels sprouts, or bell peppers. Even simply, having a glass of orange juice with your meal can aid in absorption.
Supporting collagen formation:
The body needs Vitamin C to produce collagen. Collagen is the most abundant protein in the body and is a component of connective tissue that holds your bones, cartilage, ligaments, and other tissues together. The protein’s main role in the body is to provide structure, strength, and support. Vitamin C, specifically, increases collagen protein synthesis, allowing quicker repair of damaged skin. This is the science behind why you may hear that vitamin C enhances wound healing and why it’s found in so many skincare products.
What are the signs of low vitamin C?
Fatigue and weakness
Joint and muscle aches
Dry skin and hair
Bleeding and swollen gums
Slow wound healing
Hemorrhaging
Muscle degeneration (including heart)
What foods are highest in vitamin C?
The Recommended Dietary Allowance (RDA) for vitamin C intake is 75 mg/day for women and 90 mg/day for men. It is suggested that smokers take an additional 35 mg of vitamin C per day due to increased oxidative stress.
It’s also important to note that vitamin C can be destroyed by heat and light, as well as being easily lost in the cooking process. Specifically, since vitamin C is a water-soluble vitamin, it can leach out of vegetables when cooked in hot water. Because of these factors, be sure to consume lots of raw fruits and vegetables, and/or lightly cook them. Additionally, the body doesn’t store large amounts of vitamin C, making it, again, crucial to receive plenty from your diet. Here are some foods that are high in vitamin C that you can incorporate into your diet:
Broccoli: 39 mg per ½ cup
Brussels sprouts: 48 mg per ½ cup
Cauliflower: 26 mg per ½ cup
Red peppers: 95 mg per ½ cup
Tomatoes: 17 mg per 1 medium
Cantaloupe: 29 mg per ½ cup
Kiwifruits: 64 mg per 1 medium
Mangoes: 122 mg per 1 medium
Oranges: 70 mg per 1 medium
Papaya: 88 mg per 1 cup
Pineapple: 79 mg per 1 cup
Strawberries: 97 mg per 1 cup
Vitamin C food supplements:
Before purchasing a vitamin C supplement, first, take into account how much you are already getting from the foods you eat, and second, attempt to increase your intake through foods instead of immediately turning to supplementation. Additionally, talk to your doctor or a registered dietitian to determine if a vitamin C supplement is right for you.
If you're not getting enough vitamin C from your diet, supplements can be a simple way to ensure you're meeting the recommended daily needs. Supplements can come in several forms, such as tablets, capsules, and powders. It’s important to choose a high-quality supplement from a respectable source… bonus points if it’s third-party tested. Third-party companies test the supplement you’re buying for potency, accuracy, and safety. In addition to this, look for a supplement that provides between 45-120 mg of vitamin C depending on your age, sex, and medical needs.
Supplements usually contain vitamin C in the form of ascorbic acid, which is a good choice, as it has a high level of bioavailability, meaning your body absorbs it well.
Furthermore, most multivitamins contain this form of vitamin C, so purchasing a multivitamin will not only increase your vitamin C levels, but also your levels of other nutrients.
Studies have shown that supplementing with vitamin C has not been found to be toxic, but taking more than 2,000-3,000 mg per day may cause abdominal cramps, diarrhea and nausea, as well as increased formation of kidney stones. The body isn't super great at absorbing vitamin C, even so, the absorption of vitamin C decreases to less than 50% when taking amounts more than 1,000 mg per day. This is why the Upper Tolerable Limit for this vitamin is 2,000 mg per day. Large doses under this value do not pose harm to an individual, as any excess will be excreted in urine as absorption decreases.
Vitamin C has been linked to many amazing health benefits, such as boosting our immune system, improving non-heme iron absorption, and supporting collagen formation. It is best to receive your daily dose of vitamin C - 75 mg for women and 90 mg for men - through raw fruits and vegetables. However, vitamin C supplements are a great and easy way to increase your vitamin C intake if you struggle to get enough from your diet!
