What do humans, guinea pigs, and vitamin C have in common? Surprisingly, humans and guinea pigs lack the ability to synthesize their own vitamin C and must rely on dietary sources. On the other hand, many other organisms can produce vitamin C internally. Therefore, ensuring adequate daily intake of vitamin C is particularly important for us. In this article, we’ll delve into the various critical roles vitamin C plays in our bodies and overall health.
Let’s dive right in.
Author:
**Anastasia Kolesnikova**
MRes, Biochemist, Scientific Officer
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## Vitamin C’s Role in the Body
Vitamin C is involved in numerous processes within the human body. Including sufficient amounts in your diet can lead to many health benefits. Let’s explore some of the best advantages of vitamin C for both men and women.
### Boosts Immunity
Many people strive to stay healthy throughout the year, which requires a strong immune system. Vitamin C is essential for maintaining immune health.
As an antioxidant, vitamin C supports cellular metabolism and protects biomolecules from damage. It also strengthens the epithelial barrier, which serves as the body’s first line of defense.
Studies suggest that vitamin C may shorten the duration of common colds and could help prevent certain respiratory infections, particularly when consumed in high doses. If you’re aiming to protect yourself from colds or respiratory infections, consider increasing your intake of vitamin D, zinc, and selenium. Proper nutrition can fuel your immune system effectively.
Learn more about boosting your immune system in our previous post.
### Reduces Risk of Chronic Diseases
Chronic diseases are often linked to oxidative damage, which vitamin C’s antioxidant properties can help mitigate. Individuals with higher vitamin C intake tend to have a reduced risk of these illnesses.
### Supports Cardiovascular Health
The benefits of vitamin C for heart health are primarily due to its antioxidant capabilities and support for collagen synthesis, which is vital for healthy blood vessels. Consistent vitamin C intake is associated with a lower risk of cardiovascular disease, including a smaller risk of stroke and improved blood pressure regulation. Some evidence suggests that vitamin C, when combined with other medications, may support cardiovascular health in individuals with diabetes.
### Prevents Iron Deficiency
You might wonder—what does vitamin C have to do with iron? Iron is essential for our health, as it’s a key component of red blood cells, enabling oxygen transport throughout the body. Iron also plays a role in energy production and other cellular processes.
We can obtain iron from various foods, including liver, red meat, beans, and dried fruits. Iron exists in two main forms: heme iron (found in animal products) and non-heme iron (from plant-based sources). Heme iron is more easily absorbed by the body, whereas non-heme iron is less bioavailable.
Here’s where vitamin C comes in—it enhances the absorption of iron by converting it into a form that’s easier for the body to absorb. Adding vitamin C-rich foods to meals containing iron-rich ingredients is a smart move. Pairing animal proteins with plant-based iron sources can also boost absorption.
This ability to improve iron uptake is just one of the many health benefits of vitamin C.
### Improves Skin Health
Vitamin C is a critical nutrient for beauty and skin health. One of the key advantages of vitamin C for both men and women is its involvement in collagen production. Collagen is a structural protein found in skin, bones, tissues, organs, and nails. It’s the most abundant protein in the human body.
Collagen formation involves amino acids combining to form long chains, which then twist into a helical structure. This process relies on enzymes that require vitamin C to function properly. Vitamin C may also stimulate collagen synthesis, aiding in bone healing, which is beneficial for athletes.
Beyond collagen, vitamin C is a potent antioxidant. It helps shield cells from UV radiation and pollution, especially when paired with vitamin E. It may also assist in treating hyperpigmentation.
While many people focus on skin health, hair health is equally important. Certain types of hair loss are linked to insufficient iron intake. In such cases, vitamin C can help by enhancing iron absorption. Additionally, the collagen-supportive and antioxidant properties of vitamin C can contribute to healthier hair.
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## How Much Vitamin C Do You Need?
Vitamin C is vital for health, but understanding your daily requirements can be confusing.
Your vitamin C needs depend on several factors. Here are the general recommended amounts:
- **Men and women aged 14–18**: 45 mg/day
- **Men aged 19+**: 90 mg/day
- **Women aged 19+**: 75 mg/day
- **Pregnant women**: 85 mg/day
- **Breastfeeding women**: 120 mg/day
If you smoke, you should add 35 mg to your daily requirement.
But how much vitamin C is that in real-world terms? To help you grasp the vitamin C content of common foods, here’s a handy list:
- Half a cup of red bell peppers contains about 95 mg of vitamin C.
- One medium kiwi provides 64 mg of vitamin C.
- Half a cup of cooked Brussels sprouts offers 48 mg of vitamin C.
- Half a cup of fresh strawberries contains 49 mg of vitamin C.
- Three-quarters of a cup of orange juice delivers 93 mg of vitamin C.
Many everyday foods can meet the Recommended Dietary Allowance for vitamin C. Keep in mind that these recommendations aim to cover your minimum needs, not your ideal daily intake.
If you’re meeting your requirements, you might wonder if there’s a maximum amount to avoid. Fortunately, vitamin C isn’t harmful at high doses, though excessive intake can cause mild gastrointestinal discomfort, such as nausea, loose stools, or abdominal cramps. The tolerable upper limit for vitamin C is 2,000 mg/day for adults, including pregnant and breastfeeding women.
To put this into perspective, you’d need to consume 21.5 glasses of orange juice to reach that amount!
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## How to Take Vitamin C
Now that we’ve covered your vitamin C needs, how can you meet them?
The best way to get vitamin C is through food. Fruits and vegetables are excellent sources, and some grains are fortified with vitamin C to boost your intake.
Cooking methods can impact vitamin C levels. Microwaving generally preserves vitamin C better than boiling, which results in the lowest retention. However, this varies depending on the vegetable and cooking method. Freezing and drying can also reduce vitamin C content, so always check nutritional labels for accurate amounts.
If you’re getting vitamin C from fruits and veggies, pair them with protein and healthy fats for a satisfying meal. Eating vitamin-rich foods daily is crucial since our bodies cannot store or produce vitamin C.
Not everyone can get enough vitamin C from food alone, especially during colder months when immunity support is needed. In such cases, consider a dietary supplement. Supplements are cost-effective, convenient, and allow you to consume more vitamin C.
Vitamin C supplements can be taken on an empty stomach. If you experience discomfort, take them with food instead. Always check if other supplements already contain vitamin C, as it’s often included in multivitamin blends.
When choosing a vitamin C supplement, consider the following:
- **Quality matters.** Maxler supplements are manufactured in IFS- and GMP-certified facilities, ensuring high-quality products.
- **Choose the right form.** Ascorbic acid is the most common form, but time-release formulations enhance absorption, while sodium ascorbate is gentler on the stomach.
- **Single or multivitamins?** Decide based on your goals. Multivitamins combine vitamin C with other nutrients, while single supplements are ideal for targeted benefits.
- **Preferred form?** Some prefer pills, while others opt for powders, gummies, effervescent tablets, or liquid forms.
At Maxler, we offer a range of vitamin C supplements, including gummies and multivitamins. Our **Vitamin C Gummies 500 mg** or **Multivitamin Gummies** make taking vitamins enjoyable and fun. Our multivitamin formulas, such as **Daily Max Men**, **Daily Max Women**, **VitaMen**, and **VitaWomen**, also help you meet your vitamin C needs.
Vitamin C is essential for overall health, from supporting skin beauty to heart health. Ensure you include vitamin C-rich foods in your diet or turn to supplements when needed. Healthy eating is key to a healthy life.
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## Product Spotlight
Here are some of our popular vitamin C supplements:
### Vitamin C Gummies 500 mg
Immunity’s favorite vitamin in a tasty gummy form.
### Vitamin C Gummies for Kids
Immune support designed for kids in a fun, kid-friendly format.
### Multivitamin Gummies
A delicious way to get your daily vitamins.
### Multivitamin Gummies Sugar-Free
Tasty vitamins without the added sugar.
Visit our website to explore more options and find the perfect supplement for you!
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*Note: Some products may be out of stock or launching soon. Stay tuned for updates!*
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