Vitamin C: Why is it important?
Vitamin C is a vital nutrient for health. Vitamin C benefits include helping form and maintain bones, cartilage, skin, and blood vessels. As an antioxidant, it also supports the immune system.
Fruits and vegetables are the best sources, but some people may need supplements.
Vitamin C occurs naturally in some foods, especially fruits and vegetables. Vitamin C supplements are also available.
Other names for vitamin C include L-ascorbic acid, ascorbic acid, and L-ascorbate.
In this article, learn more about why we need vitamin C, how much we need, and where to find it.
Why we need vitamin C
Vitamin C is water soluble, and the body does not store it. To maintain adequate levels of vitamin C, people need to consume food that contains it every day.
The body needs vitamin C for various functions. Here are some of them:
- It helps the body produce collagen, L-carnitine, and some neurotransmitters.
- As an antioxidant, it helps remove unwanted substances known as reactive oxidative species (ROS) from the body.
- It helps the body absorb iron.
- It boosts the immune system.
- It enhances wound healing.
ROS are substances such as free radicals that result from natural bodily processes, exposure to pollution, and other factors. They can lead to oxidative stress, which can, in turn, cause cell damage.
Vitamin C’s antioxidant activity may help reduce inflammation and lower the risk of developing various conditions, including some cancers.
The body needs vitamin C to produce collagen. This is the main component of connective tissue and makes up 1–2% of muscle tissue.
Collagen is a vital component in fibrous tissues such as:
- tendons
- ligaments
- skin
- the cornea
- cartilage
- bones
- the gut
- blood vessels
Low levels of vitamin C in the body can lead to scurvy. Symptoms of scurvy include swollen joints, bleeding gums and loose teeth, anemia, and tiredness.
Benefits
The benefits of vitamin C may include the following.
Wound healing
Vitamin C helps the body produce collagen and is present in skin, muscle, and other tissues.
People with a low intake of vitamin C may experience slower wound healing, as their bodies will be less able to produce collagen.
During times of recovery, healthcare professionals may recommend supplements for people with low vitamin C levels.
Cardiovascular health
Vitamin C may benefit cardiovascular health for several reasons. Studies have suggested that it may:
- have antioxidant properties
- help widen the blood vessels
- improve nitric oxide production
- help reduce plaque instability in atherosclerosis
Diabetes
A 2019 study looked at 31 people aged around 60 years to see whether or not taking vitamin C supplements made a difference to their glucose levels after eating.
After taking supplements for 4 months, the participants’ glucose levels and blood pressure improved, compared with taking a placebo. This suggests that vitamin C could, one day, be a treatment for diabetes.
Anemia
Vitamin C enhances the absorption of iron, and some healthcare professionals recommend taking vitamin C supplements with iron tablets to improve absorption in people with iron deficiency anemia.
One 2020 study
looked at 432 people who took iron supplements for iron deficiency anemia. Some took vitamin C with their iron supplement, and others did not.
However, both groups saw similar increases in iron, suggesting that vitamin C supplementation is unnecessary for this purpose.
Pollution
Air pollution consists of various substances and chemicals that can have a negative impact on people’s health.
Some research has suggested that a combination of vitamin C and vitamin E may have an antioxidant effect that can help reduce symptoms of asthma and chronic obstructive pulmonary disease.
Allergies
During an allergic reaction, the immune system triggers an inflammatory response that can lead to symptoms such as swelling and hives. During this process, the body produces ROS, which can lead to oxidative stress.
In a 2018 study, 71 people with skin or respiratory allergies received various doses of intravenous vitamin C, and the researchers observed the severity of the participants’ symptoms. Their paper concludes that taking a high dose of vitamin C may help reduce allergy symptoms.
They also found evidence to suggest that low vitamin C levels were common in people with allergies.
Conclusion
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