Vitamin C
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What is Vitamin C
Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscles and collagen in your bones. Vitamin C is also vital to the body's healing process. Vitamin C is an antioxidant that helps protect cells from the effects of free radicals, which are molecules produced when the body breaks down food or is exposed to tobacco smoke and rays from the sun, X-rays or other sources. Free radicals may play a role in preventing heart disease, cancer and other diseases. Vitamin C also helps the body absorb and store iron. Since vitamin C cannot be produced in the body, it needs to be obtained from the diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, usually available in capsules and chewable tablets.
Benefits of Vitamin C
May Lower Risk of Chronic Illnesses
Vitamin C is an antioxidant, meaning it's one of many natural substances that may help treat, slow, or prevent some health problems. It does this by neutralizing free radicals, which are unstable molecules that can damage cells and cause disease.When you have a lot of free radicals in your system, it can cause a condition called oxidative stress. Research has linked many chronic diseases to oxidative stress, including heart disease, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), and kidney disease.
Lowers Heart Disease Risk
Oxidative stress is believed to play a role in the development of some cardiovascular diseases ("cardio" means heart, "vascular" refers to blood vessels).A major reason for this is that oxidative stress can trigger atherosclerosis, which is the thickening or hardening of arteries due to plaque buildup from cholesterol, fat, and other substances. This can lead to coronary artery disease.
May Help Reduce Risk of Certain Cancers
A lot of research has investigated the role of antioxidants, including vitamin C, in cancer care and prevention. However, the results have yielded inconsistent results.Most studies have found that vitamin C supplementation, either on its own or in combination with other supplements, cannot prevent or treat cancer.Some studies have shown that when used in supportive care, high-dose intravenous (IV) vitamin C can improve quality of life and reduce the side effects of standard cancer treatments.
Can Prevent Gout Attacks
Gout is a common and extremely painful type of arthritis that mainly affects the big toes. It's caused by excess uric acid (a waste product) in the blood, which causes crystals to form in the joints. The crystals then cause inflammation, which leads to painful attacks.Several studies have shown that vitamin C can prevent gout by lowering levels of uric acid in the blood. This may, at least in part, be due to its antioxidant activity. Uric acid levels appear to be higher in people with significant oxidative stress.
Vitamin C and cardiovascular disease
Supplementation with vitamin C was associated with a reduction in cardiovascular risk, including heart attacks. In one study which used a precise measurement of biologically available vitamin C, every increase in plasma vitamin C concentration by 20 μmol/L was associated with a 9% reduction in heart failure risk.
Vitamin C and stroke
Some evidence exists that higher vitamin C levels are linked to an approximately 30% reduction in the risk of stroke. This has been confirmed by other studies, with the proviso that the beneficial effects may be due to the health-boosting effects of a diet rich in fruits and vegetables, which is often the primary source of vitamin C. In fact, vitamin C levels may serve as a good biomarker for lifestyle factors that reduce the risk of cerebrovascular events.
Vitamin C and cancer prevention
While research has not shown convincing evidence of a link between vitamin C and overall cancer incidence, the risk of breast cancer was 63% lower in overweight women who had an intake of 110 mg/day of vitamin C as compared to controls. This remains to be confirmed.Stomach cancer risk may also be reduced by higher vitamin C concentrations, perhaps by reducing carcinogenic N-nitrosoamine production. Again, vitamin C is capable of inactivating the enzyme urease, which is important in the survival of Helicobacter pylori and colonization of the gastric mucosa.
Vitamin C and immunity
Vitamin C stimulates several immune functions, such as cell motility and phagocytosis, resistance to oxidative damage, and interferon release. Whether this leads to superior immune function as a whole is a topic that is still under study.When used to prevent the common cold, vitamin C is found to cut the incidence in half when administered to those undergoing great physical strain, an effect that was not observed under ordinary circumstances.
Vitamin C and other medical conditions
The incidence of gout showed a consistent inverse association with vitamin C supplementation.Colon cancer risk may be modestly reduced with dietary vitamin C and supplementation, as also the risk of non-Hodgkin's lymphoma.Other disease conditions which are inversely related to dietary (not supplemental) vitamin C levels include Alzheimer's disease and cataracts of the ocular lenses related to aging processes.
What is Vitamin C used for
Preventing and treating colds
Many people use Vitamin C to prevent and treat the common cold. While research has been inconsistent, some studies suggest that it can slightly reduce the duration and severity of cold symptoms. However, for the general population, it does not appear to prevent the onset of a cold.
Integrative therapy
High doses have been studied as a potential treatment in cancer patients. According to research, administering it intravenously can help slow the growth and spread of specific cancer cells. However, more research is needed to understand its effectiveness fully.
Dealing with stress
Getting enough Vitamin C is essential in minimizing stress's physical and mental impacts [4]. It helps to quickly clear the stress hormone cortisol from the body, helping you bounce back from stressful situations more rapidly.
Skincare product ingredient
Many skincare products like serums, creams, and lotions contain Vitamin C due to its antioxidant properties, which helps to combat free radical and sun damage. Also, it promotes collagen production, resulting in smoother, firmer skin and reduced appearance of aging signs.
Types of Vitamin C
L-Ascorbic Acid
L-ascorbic acid is the most common type of vitamin C used in skincare. It is a highly potent type that effectively neutralises free radicals, promoting collagen production and skin repair. L-ascorbic acid can be found in serums, creams, and lotions.
Ethyl Ascorbic Acid
Ethyl ascorbic acid is a stable type of vitamin C that is oil-soluble and easily absorbed by the skin. It is effective in brightening the skin tone and reducing the appearance of dark spots and acne marks. You can try Garnier's Vitamin C serum brightens your skin from the first application itself and reduces dark spots and acne effortlessly.
Ascorbyl Palmitate
Ascorbyl palmitate is a fat-soluble type of vitamin C. It is less potent than L-ascorbic acid but offers better stability, making it suitable for products like creams and lotions. Ascorbyl palmitate can penetrate the skin's lipid barrier, providing antioxidant benefits and supporting collagen synthesis.
Magnesium Ascorbyl Phosphate (MAP)
Magnesium Ascorbyl Phosphate is another stable and water-soluble form of vitamin C. It is gentler on the skin than L-ascorbic acid and works well for individuals with sensitive skin. MAP can help reduce hyperpigmentation and improve skin elasticity.
Ascorbyl Glucoside
Ascorbyl glucoside is a stable type of vitamin C in skincare that converts to L-ascorbic acid upon skin contact. It is less irritating and can be suitable for people with sensitive skin. It works well for brightening the skin tone and addressing hyperpigmentation issues. You can try the Vitamin C serum sheet mask that is infused with Ascorbyl glucoside. The sheet mask reduces dark spots, brightens the skin tone and hydrates it, giving it an instant glow in just 15 minutes.
Sodium Ascorbyl Phosphate (SAP)
SAP is a water-soluble and stable type of vitamin C. It has antioxidant properties and is effective in promoting collagen synthesis. Additionally, SAP has been found to have anti-inflammatory effects, making it suitable for acne-prone skin.
Tetrahexyldecyl Ascorbate
This oil-soluble type of vitamin C in skincare is stable and readily penetrates the skin. It is known for its ability to brighten the skin, reduce the appearance of fine lines and wrinkles, and protect against UV-induced damage.
In the specific case of Vitamin C, it is mainly involved in a group of reactions called hydroxylation, which consists of introducing an OH radical in a compound that will substitute a hydrogen atom, which oxidizes the original compound. The coenzymes are responsible for exchanging chemical groups between enzymes without integrating permanently into their structures. That is what distinguishes them from prosthetic groups, which are another type of non-protein structures that are intimately linked to enzymes, among we highlight the iron-sulfur pair or the heme group from hemoglobin.
Science also catalogues vitamins, including Vitamin C, as allogenic biocatalysts, a denomination that comes from two characteristics: a functional one, since its task is to catalyze or conduct biochemical reactions; the other is related to its origin, since it must be supplied to the organism through food sources.
This last statement requires a brief reflection on its nature since about 2.5 million years ago, the first bipedal hominids, our most remote ancestors who followed a diet based on vegetables and animal viscera which has high amounts of this vitamin, lost their ability to synthesize Vitamin C, so that its consumption became inevitable.
Vitamin C-Health Benefits for Your Body
One of the most prominent roles of vitamin C is its contribution to immune defense. It enhances various immune cell functions and promotes their ability to protect against infection. It also aids the skin's defensive barriers against pathogens, providing a frontline defense against multiple illnesses.
As a powerful antioxidant, vitamin C effectively counteracts damaging free radicals in the body. Limiting the damage caused by free radicals plays a protective role in conditions like heart disease, arthritis, and cancer. Its antioxidant properties also contribute to slowing the aging process.
Collagen, a protein that gives structure and elasticity to the skin, hair, nails, and connective tissues, is produced by the body with the help of Vitamin C. By promoting collagen synthesis, it can help maintain skin health and slow the appearance of wrinkles. This makes it a popular ingredient in many skincare products.
Several studies have suggested vitamin C could help lower blood pressure in those with and without high blood pressure. It accomplishes this by relaxing the blood vessels that carry blood from the heart. Including vitamin C in your diet can reduce the chances of developing heart disease as it lowers the level of harmful cholesterol (LDL) and increases the level of beneficial cholesterol (HDL).
The health benefits of vitamin C extend to eye health as well. It is concentrated in the eyes and can act as an antioxidant to protect against damage. Regular intake has been linked to a decreased risk of developing cataracts and age-related macular degeneration.
The Recommended Daily Allowance (RDA) varies depending on age, sex, and life stage. For men, the RDA is 90 mg/day, and for adult women, it's 75 mg/day. For pregnant and breastfeeding women, the RDA is higher. Smokers also require 35 mg/day more vitamin C than non-smokers due to increased oxidative stress.
Vitamin C supplements are available in various forms, including tablets, capsules, chewables, and powders. The form only significantly affects the supplement's effectiveness if you take it consistently and in the recommended doses.When choosing a supplement, look for products that have undergone third-party testing for quality assurance. If you're on any medication or have an existing health condition, consult your healthcare provider before starting a supplement regimen, as vitamin C can interact with certain medications.While supplements can help you meet your vitamin C needs, they shouldn't replace a balanced diet rich in fruits and vegetables. Whole foods provide vitamin C and offer a host of other vitamins, minerals, fiber, and antioxidants.
Natural sources: Rich food providers of vitamin C
Citrus fruits
These are often the first that come to mind when thinking of Vitamin C. Oranges, lemons, limes, and grapefruits are all high in vitamin C.
Berries
Strawberries, raspberries, blueberries, and cranberries are not only delicious but also excellent sources.
Kiwi and papaya
These tropical fruits provide a hefty dose of vitamin C.
Bell peppers
Surprisingly, red and green bell peppers contain more vitamin C than many citrus fruits.
Leafy greens
Dark green leafy vegetables like kale, spinach, and collard greens are packed with vitamin C.
Other vegetables
Broccoli, Brussels sprouts, and cauliflower are also rich in vitamin C.
People with a history of kidney disorders or kidney stones
Excessive vitamin C can increase the risk of kidney stones in these individuals.
Those undergoing regular medical tests
High doses of vitamin C can interfere with specific lab tests, like cholesterol and blood sugar tests.
Individuals with a genetic condition called G6PD deficiency
They should avoid high doses of vitamin C, as it can lead to hemolysis (a condition where red blood cells break down prematurely).
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