The Benefits of Taking Vitamin C: How to Take Supplements Safely

The Benefits of Taking Vitamin C: How to Take Supplements Safely
Page content

Why Supplement?

There are myriad benefits of taking vitamin C as this nutrient plays a role in hundreds of metabolic functions. In some cases, it is a necessary component of vital processes, while in other cases it supports or works synergistically with other nutrients. It has a reputation for being an immune-boosting nutrient, as well as for helping to prevent major illnesses such as heart disease and cancer because of its antioxidant activity. Although vitamin C is found in many foods, primarily fresh fruits and vegetables, taking vitamin C supplements is a way to guarantee that the body is getting consistent doses of this essential vitamin.

Vitamin C is needed for tissue growth and repair, helping with cellular regeneration as well as new collagen formation. Its presence in the body supports healthy gums, proper adrenal gland function, and the production of the important immune-system protein, interferon. It is used for the metabolism of folic acid, and the absorption of iron. Vitamin C also prevents abnormal blood clotting, and is needed for the body to deal with wounds and bruising.

As a potent antioxidant, there are many more benefits of supplementing with vitamin C. It works together with vitamin E, making the two antioxidants combined powerful protection for the body from free radical damage. Vitamin E destroys free radicals found in cell membranes, while vitamin C takes care of free radicals in fluid. As an antioxidant, vitamin C may help lower build-up levels of dangerous LDL in the bloodstream, preventing the oxidation of cholesterol. It therefore acts to reduce high blood pressure, atherosclerosis, and help prevent heart disease.

Reasons to Consider Vitamin C Supplements — Signs of a Deficiency and Lifestyle Habits

A perfectly healthy human being will benefit from consistent, moderate vitamin C supplements, but for some people, getting this nutrient from sources beyond diet may even be recommended. Although serious vitamin C deficiencies are rare, a minor deficiency is not that uncommon. Signs that supplements may be something to talk to a doctor about are bleeding gums, frequent bronchial infections, joint pain, fatigue, poor digestion, and a retarded healing time.

There are also lifestyle habits which can increase the need to take supplements of this important vitamin. Drinking alcohol, taking prescription medications such as antidepressants, oral contraceptives, steroids, and anticoagulants, and smoking all reduce vitamin C levels in the body. Also, consistent stress will cause the body to rapidly use up this nutrient.

Tips on Taking Vitamin C Supplements

The recommended dose of vitamin C for a healthy adult ranges from 200 milligrams to 1,000. As vitamin C is a water-soluble nutrient, generally, what the body is not able to absorb is excreted through the urine. Extra amounts that are kept in the body are stored in the adrenal glands, which are then used in times of stress, the pituitary glands, and the thymus gland.

The most efficient way to take vitamin C is to take esterfied ascorbic acid. Esterfied vitamin C is buffered with minerals such as calcium, magnesium, and potassium, so the supplement is non-acidic and non-irritating. It is a powder, mixed with water. Vitamin C supplements in liquid form are easily absorbed by the body.

While there are many benefits of taking vitamin C, it is always a good idea to talk to your doctor when considering vitamin supplements.

Sources:

Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).

Herbs2000

photo credit: Malkav