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Today, even more science backs up the benefits of optimal amounts of vitamin C. Here are the main health benefits of vitamin C according to current medical research:
Perhaps the most well known benefit, and with good reason. Administering extra vitamin C is always part of my cold and flu protocol. Interestingly, this is also one of the more hotly debated benefits. Several reviews of all randomized controlled data showed little or no effect on colds from vitamin C supplementation. Most of these studies looked at small doses or at the effect after the onset of colds.
Other studies showed benefit from larger doses and from taking vitamin C before the onset of illness. Most notably, one study showed a reduction in symptoms and duration of a cold from one 8 gram dose of ascorbic acid on the first day of symptoms. (Fair warning, a dose that big will likely reach “bowel tolerance” and mean diarrhea for a few hours).
What I do: I start each day with the juice of one lemon in water, which yields about 30 mg vitamin C. I take a food-based vitamin C supplement daily. I also take bigger doses of ascorbic acid during times of stress or illness … more on that below.
A lesser known but equally important benefit of vitamin C (and why it is part of my daily routine).
The brain maintains vitamin C levels even with other parts of the body show signs of deficiency. In fact, the brain often has 100x concentration as the rest of the body and likely for good reason!
Vitamin C helps the brain in several important ways:
As you are probably already aware, free radicals and oxidative damage are bad news.
Vitamin C is a potent antioxidant that correlates with reduced risk of disease and longer lifespan, likely because of its ability to reduce oxidative damage and free radicals.
Specifically, studies have found that vitamin C is especially effective at reducing damage in the lungs. This is why RDA guidelines recommend higher vitamin C intake for smokers. Ascorbic acid is also sometimes used in conjunction with cancer treatments to help mitigate oxidative damage.
For those of us who (hopefully) don’t smoke or have cancer, a diet rich in vitamin C and some occasional supplements will likely just help keep inflammation at bay.
I notice I am generally happier and feel better when I get enough vitamin C. (And vitamin D, but that is a topic for another day). But science supports my anecdotal finding…
Studies link severe deficiency of vitamin C to emotional instability and anxiety. In one study adequate consumption led to a 35% reduction in mood disturbances and increased oxytocin. Yet another study found an increase in libido from 3,000 mg a day supplementation.
Yet another reason to start the day with lemon water!
The jury is still out on this one, but some studies show that diets high in vitamin C seem to reduce the chance of heart disease and stroke. This is logical, since vitamin C is naturally found in fruits and vegetables and consuming enough of these is also great for the heart.
Another study showed that vitamin C may increase HDL cholesterol and reduce small particle LDL. The latest research even shows that this vitamin may reduce arterial plaque and strengthen blood vessels.
Internal and topical vitamin C can help increase collagen production and improve skin health.
Vitamin C helps stabilize collagen and improves the connective tissue in the entire body, including the skin and bones. It is widely used in beauty products since it induces collagen synthesis. Studies even show that it may slow the natural aging process by protecting and improving the body’s collagen.
Topical treatments are clinically shown to reduce the appearance of wrinkles, lines, and sun spots. I often mix a little ascorbic acid powder into my face wash to get these benefits. I also make this facial serum for additional skin benefits.
I also increase my intake of “C” when I’m stressed because it is directly used by the adrenals.
Though this tidbit is less well known, vitamin C is necessary for healthy levels of cortisol. It is found in high concentrations in the adrenal glands and can become rapidly depleted during times of stress.
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