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vitamin c

Vitamin C

  • Boosts Immunity
  • Reduces Inflammation
  • Manages Allergies
  • Increases Blood Flow
  • Fights Fatigue

What does the science say?

1. Supports Immunity

Vitamin C supports the immune system by boosting white blood cell production (1). Studies show that vitamin C may also help to prevent infection by strengthening the skin’s barriers and improving wound healing time (2, 3). 

Vitamin C has been shown to help reduce the severity of the common cold in both adults and children (4).

2. Reduces Inflammation

Vitamin C is a potent antioxidant that can reduce oxidative damage and moderate inflammation (5). Studies show that daily vitamin C supplementation can reduce inflammatory markers like hs-CRP and Interleukin 6 (6). 

3. Alters Gut Bacteria

Vitamin C may help protect gut health by maintaining the gut barrier and preventing endotoxemia (15).  

Vitamin C may also help improve weight management. Studies indicate those with high vitamin C status oxidize 30% more fat during exercise than those with low vitamin C, and those who are vitamin C-deficient may be more resistant to fat loss (16). 

4. Supports Respiratory Health

Vitamin C may help support a healthy respiratory system. Studies show that vitamin C helps fight lung and upper respiratory tract infections (9, 10).

5. Lowers Heart Risks

Studies show that vitamin C can support the cardiovascular system by relaxing blood vessels to reduce blood pressure (11). Those who take a vitamin C supplement show an average reduction in systolic blood pressure of 4.9mmHg and a reduction of 1.5mmHg for diastolic blood pressure (12). Vitamin C may also help reduce the risk of heart disease by lowering LDL levels (13). 

Vitamin C also improves and benefits healthy blood sugar and blood lipid levels. Studies show that vitamin C has beneficial effects on serum, insulin, serum lipids, and glycated hemoglobin (HbA1c) which may help manage diabetes (14).  

6. Improves Mood

Vitamin C intake is correlated with elevated mood and a reduction in anger, confusion, and depression (18).

7. Increases Energy

Vitamin C significantly helps increase iron absorption, which can help improve issues like anemia and fatigue (17).

8. Relieves Allergy Symptoms

Research shows that vitamin C can reduce the symptoms and severity of allergies (7). Much of this effect is due to vitamin C’s antioxidant and anti-inflammatory effects (8). 

9. Improves Sleep

Ensuring adequate vitamin C may help improve sleep quality. Studies suggest that low vitamin C levels are linked to sleep quality and stress (19).

  1. REFERENCES:
    Huijskens MJ, et al. Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells. J Leukoc Biol. 2014 Dec;96(6):1165-75. doi: 10.1189/jlb.1TA0214-121RR. Epub 2014 Aug 25. PMID: 25157026.
  2. Jürgen Fuchs, Herbert Kern, Modulation of UV-light-induced skin inflammation by d-alpha-tocopherol and l-ascorbic acid: a clinical study using solar simulated radiation, Free Radical Biology and Medicine, Volume 25, Issue 9, 1998, Pages 1006-1012, ISSN 0891-5849, https://doi.org/10.1016/S0891-5849(98)00132-4.
  3. Desneves KJ, et al. Treatment with supplementary arginine, vitamin C and zinc in patients with pressure ulcers: a randomised controlled trial. Clin Nutr. 2005 Dec;24(6):979-87. doi: 10.1016/j.clnu.2005.06.011. Epub 2005 Nov 15. PMID: 16297506.
  4. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2013, Issue 1. Art. No.: CD000980. DOI: 10.1002/14651858.CD000980.pub4. Accessed 22 December 2020.
  5. Traber, Maret G, and Jan F Stevens. “Vitamins C and E: beneficial effects from a mechanistic perspective.” Free radical biology & medicine vol. 51,5 (2011): 1000-13. doi:10.1016/j.freeradbiomed.2011.05.017
  6. Ellulu, Mohammed S et al. “Effect of vitamin C on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial.” Drug design, development and therapy vol. 9 3405-12. 1 Jul. 2015, doi:10.2147/DDDT.S83144
  7. Vollbracht, Claudia et al. “Intravenous vitamin C in the treatment of allergies: an interim subgroup analysis of a long-term observational study.” The Journal of international medical research vol. 46,9 (2018): 3640-3655. doi:10.1177/0300060518777044
  8. Jialal I, Singh U. Is vitamin C an antiinflammatory agent? Am J Clin Nutr. 2006 Mar;83(3):525-6. doi: 10.1093/ajcn.83.3.525. PMID: 16522896.
  9. Hemilä, Harri, and Pekka Louhiala. “Vitamin C may affect lung infections.” Journal of the Royal Society of Medicine vol. 100,11 (2007): 495-8. doi:10.1177/014107680710001109
  10. Hemilä H, Douglas RM. Vitamin C and acute respiratory infections. Int J Tuberc Lung Dis. 1999 Sep;3(9):756-61. PMID: 10488881.
  11. Ettarh RR et al. Vitamin C lowers blood pressure and alters vascular responsiveness in salt-induced hypertension. Can J Physiol Pharmacol. 2002 Dec;80(12):1199-202. doi: 10.1139/y02-147. PMID: 12564647.
  12. Juraschek SP et al. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 May;95(5):1079-88. doi: 10.3945/ajcn.111.027995. Epub 2012 Apr 4. PMID: 22492364; PMCID: PMC3325833.
  13. Knekt P et al. Antioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts. Am J Clin Nutr. 2004 Dec;80(6):1508-20. doi: 10.1093/ajcn/80.6.1508. PMID: 15585762.
  14. Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients. Indian J Med Res. 2007 Nov;126(5):471-4. PMID: 18160753.
  15. Traber, Maret G et al. “The relationship between vitamin C status, the gut-liver axis, and metabolic syndrome.” Redox biology vol. 21 (2019): 101091. doi:10.1016/j.redox.2018.101091
  16. Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients. Indian J Med Res. 2007 Nov;126(5):471-4. PMID: 18160753.
  17. Mao X, Yao G. Effect of vitamin C supplementations on iron deficiency anemia in Chinese children. Biomed Environ Sci. 1992 Jun;5(2):125-9. PMID: 1642785.
  18. Pullar, Juliet M et al. “High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students.” Antioxidants (Basel, Switzerland) vol. 7,7 91. 16 Jul. 2018, doi:10.3390/antiox7070091
  19. Kanagasabai et al. “Inflammation, Oxidative Stress, and Antioxidants Contribute to Selected Sleep Quality and Cardiometabolic Health Relationships: A Cross-Sectional Study.” Mediators of inflammation vol. 2015 (2015): 824589. doi:10.1155/2015/824589

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