When you feel a cold coming on, have you ever reached for a vitamin C supplement to keep the sniffling and coughing at bay? Youre not alone. Taking vitamin C supplements is common in the United States, with about 35 percent of adults taking multivitamins that contain vitamin C and 12 percent taking a separate vitamin C supplement, according to the National Institutes of Health (NIH).
Vitamin C is an essential nutrient, which means that we need to get it from food or supplements in order for us to meet our needs, says Tamar Samuels, RDN, cofounder of Culina Health based in New York City.
Most vitamin C supplements contain vitamin C in the form of ascorbic acid, which is comparable in bioavailability to the vitamin C that naturally occurs in foods, according to the NIH. Vitamin C and ascorbic acid are the same thing, and the terms can be used synonymously, Samuels says.
The NIH recommends that adults get 75 milligrams (mg) of vitamin C per day for women and 90 mg daily for men; smokers should get an additional 35 mg per day, and pregnant and breastfeeding women should get 85 and 120 mg, respectively.
According to the Mayo Clinic, most people source enough vitamin C through diet alone its readily available in citrus fruits, peppers, tomatoes, and berries, among other fruits and vegetables. One medium orange, for example, has 70 mg of vitamin C.
Generally, healthy individuals with no medical conditions can meet their needs for vitamin C by consuming a varied diet in vitamin Crich foods, Samuels says.
RELATED: Am I Getting Enough Vitamin C?
And thats the best way to get your fix, according to Michelle Zive, PhD, RD, anutrition coach based in San Diego. Supplements can help with filling dietary gaps, however, food is always a better way to get the nutrient, she says, adding that by eating the whole food, you benefit from the foods other nutrients as well.
RELATED: The Scientific Health Benefits of Vitamin C
But for a higher dose of vitamin C, you may consider supplements. Most vitamin C supplements start with 100 to 500 mg per capsule, which is definitely higher than the vitamin C content found in vitamin Crich foods, Samuels says. (Note that according to the NIH, you may be at risk of consuming too much vitamin C if your combined intake from food and supplements exceeds 2,000 mg per day.)
So what are the potential benefits of higher levels of vitamin C? Here, explore five benefits of vitamin C supplements supported by research.
And remember, its always a good idea to let your doctor know about all of the supplements you are taking or plan to take, as they can pose unintended health risks for certain groups or interact with other medications you're taking.In particular, vitamin C supplements may be harmful for people taking statins and certain types of cancer drugs.
Its unlikely that vitamin C can protect you from coming down with a cold, but supplementing with it may help reduce the length and severity of your sickness, according to areview published in TheCochrane Database of Systematic Reviews. Of the studies the researchers looked at, all of which involved supplementing with more than 0.2 grams (g) of vitamin C per day, some found that vitamin C reduces the duration of colds. Even though the results were somewhat varied, with some showing no benefit, the researchers concluded that supplementing with vitamin C may still be worthwhile since its safe and inexpensive.
Vitamin C supplements may help you recover from more serious illnesses, as well. According to ameta-analysis published in April 2019 inNutrients, vitamin C supplements reduced the length of intensive care unit stays by about 8 percent and shortened the duration of mechanical ventilation for patients by 18.2 percent. For the studies, vitamin C doses of 1 to 3 g were used.
It may come as no surprise that scurvy a disease that results from vitamin C deficiency is commonly treated with vitamin C supplementation. According to research, the recommendation is to take 1 to 2 g of vitamin C for the first two or three days of treatment, 500 mg a day for the next week, then 100 mg a day for up to three months afterward.
The majority of people treated for scurvy experience symptom improvement within 48 hours and are fully recovered within 14 days, says Kelly Springer, RD, owner of Kelly's Choice based inSkaneateles, New York.
RELATED: The Top Foods High in Vitamin C and Why the Nutrient Is So Critical
Vitamin C helps the heart in a few ways. For one, it may help with blood pressure management. According to ameta-analysis published in The American Journal of Clinical Nutrition, vitamin C supplements (the median dose was 500 mg) helped people with high blood pressure reduce their systolic blood pressure by 4.85 millimeters of mercury (mm Hg) and their diastolic blood pressure by 1.67 mm Hg.
Other research published in the Journal of the American Heart Association found that high vitamin C intake was associated with a lower risk of stroke, most significantly among those who took between 200 and 550 mg of vitamin C a day.
Finally, though theres not enough research to say that vitamin C supplements can prevent cardiovascular disease or that being deficient in the vitamin may put you at increased risk of dying from it. According to areview published in August 2016 in the International Journal of Molecular Sciences, vitamin C deficiency increases the risk of mortality from cardiovascular disease, likely because vitamin C may improve blood vessel function and lipid profiles. However, the current literature provides little support for the widespread use of vitamin C supplementation to reduce cardiovascular risk or mortality at this time.
Gout, a painful form of inflammatory arthritis, is caused by having too much uric acid in the body, according to the Centers for Disease and Control Prevention. Eating a healthy diet with limited alcohol intake can lower the risk of gout and vitamin C supplements can help as well.
Some studies have found that vitamin C may moderately reduce uric acid levels in people who have gout, Samuels says. According to ameta-analysis publishedArthritis Care & Research, vitamin C supplements (the median dose was 500 mg) lowered serum uric acid by 0.35 milligrams per deciliter (mg/dL). Normal uric acid levels are 1.5 to 6 mg/dL in women and 2.5 to 7 mg/dL in men, according to areview published in Frontiers in Bioscience.
At this point, itd be wrong to say vitamin C can prevent or cure cancer, but it may be a beneficial addition to cancer treatment. Ameta-analysis published in the European Journal of Cancer, for instance, found that people with breast cancer who supplemented with vitamin C had a reduced risk of mortality.
And it appears that vitamin C may boost standard treatments as well, Dr. Zive says.
According to asmall study published in March 2017 in Cancer Cell, taking high doses of vitamin C for two monthsduring cancer treatment weakened the cancer cells and made radiation and chemotherapy more effective.
Its worth noting, however, that most of this research involves taking vitamin C intravenously rather than orally, Samuels says. Anyone undergoing cancer treatment should consult with their healthcare providers before taking vitamin C or any other supplements because of the risks of potential interactions with their cancer treatments.
Excerpt from:
Health Benefits of Vitamin C Supplements - Everyday Health
- Creatine and Caffeine: Benefits, Risks, Dosage - Health.com - April 16th, 2024 [April 16th, 2024]
- Fiber Supplements Are Once Again Popular But Pick The Right One | mindbodygreen - mindbodygreen - April 16th, 2024 [April 16th, 2024]
- The Ministry of Health Warns the Public Against Use of Food Supplements Manufactured by Kobayashi Pharmaceutical ... - Gov.il - April 16th, 2024 [April 16th, 2024]
- Study: Vitamin D and Calcium Supplements May Reduce Cancer Risk - Prevention Magazine - March 20th, 2024 [March 20th, 2024]
- Magnesium for Sleep: The Best Type, When to Take It and More - Good Housekeeping - March 20th, 2024 [March 20th, 2024]
- Food ingredients drive growth in beauty supplements - IngredientsNetwork.com - March 20th, 2024 [March 20th, 2024]
- Best Ozempic Weight Loss Alternative Supplements Money Can Buy (Top OTC Semaglutide Alternatives) - Vashon-Maury Island Beachcomber - March 20th, 2024 [March 20th, 2024]
- Can Fiber Help with Ozempic, Wegovy Side Effects? - Health.com - March 20th, 2024 [March 20th, 2024]
- Vitamin B12 and Magnesium: Benefits, Risks, Dosage - Health.com - March 20th, 2024 [March 20th, 2024]
- Taking a Daily Fiber Supplement Might Help Boost Brain Function in Older Adults - Health.com - March 20th, 2024 [March 20th, 2024]
- Moringa: Benefits, Side Effects And Risks Forbes Health - Forbes - October 22nd, 2023 [October 22nd, 2023]
- What to Know About California's New Law Banning Food Additives ... - Smithsonian Magazine - October 18th, 2023 [October 18th, 2023]
- How to Treat Iron Deficiency - The New York Times - October 18th, 2023 [October 18th, 2023]
- The Importance of Micronutrients for Optimal Health - Everyday Health - September 11th, 2023 [September 11th, 2023]
- How can companies stand out in the immune health category in 2023? - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Kemin's BetaVia Pure immune and gut health ingredient gains ... - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Steadfast Nutrition expands its portfolio with four supplements - Asia Food Journal - June 20th, 2023 [June 20th, 2023]
- Martyn Ford Reveals Food & Supplements of 10000 Calorie Diet for ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- Nutrition & Longevity Experts Love This Metabolism Supplement ... - mindbodygreen - June 20th, 2023 [June 20th, 2023]
- Ric Flair Reveals Diet, Training & Supplements to Stay Jacked at 74 ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- ADM licenses gut-health ingredient from Gnubiotics for pet food ... - Nutritional Outlook - May 18th, 2023 [May 18th, 2023]
- Global Sorbitol Market Report 2023: Increasing Demand for Non-medical Dietary Supplements Drives Growth - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them - Health Essentials - May 18th, 2023 [May 18th, 2023]
- Six of the Best... food, treats & supplements - Dogs Today Magazine - May 18th, 2023 [May 18th, 2023]
- 9 Anti-Inflammatory Supplements Backed By Science Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- Dietary Supplements Market Size to Reach Globally with Growing ... - Digital Journal - May 18th, 2023 [May 18th, 2023]
- These 11 Vegan Vitamins Are Made With Fruits and Vegetables - VegNews - May 18th, 2023 [May 18th, 2023]
- Hemptown's Kirkman Subsidiary Named One of the 50 Most Admired Companies to Watch in 2023 - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- What is biotin? Foods to eat and if you should take it every day - USA TODAY - May 18th, 2023 [May 18th, 2023]
- Best vitamins to be taking as seasons change, according to health expert - Daily Record - May 18th, 2023 [May 18th, 2023]
- KITTEN YOGA RETURNS TO EAST BANK REGIONAL LIBRARY ... - Jefferson Parish - May 18th, 2023 [May 18th, 2023]
- 8 Best Fiber Supplements of 2023, Tested by Experts - Good Housekeeping - May 18th, 2023 [May 18th, 2023]
- FDA Passes the Buck (Back) to Congress for Legislative Solution on ... - JD Supra - May 18th, 2023 [May 18th, 2023]
- The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being - Next Big Idea Club Magazine - May 18th, 2023 [May 18th, 2023]
- Fruit And Vegetable Supplements: A 2023 Guide Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- FDA: SARMs not worth the health risk 'for a few extra likes' - NutraIngredients-usa.com - April 29th, 2023 [April 29th, 2023]
- Are Melatonin Gummies Safe? Here's What (Kinda Scary) New Research Says - POPSUGAR - April 29th, 2023 [April 29th, 2023]
- New paper discusses the rationale for proprietary blends in ... - Nutritional Outlook - April 29th, 2023 [April 29th, 2023]
- The Best Brain Supplements For Cognitive Health Forbes Health - Forbes - April 29th, 2023 [April 29th, 2023]
- Protein powders: Are they bad for your health? - BBC - April 29th, 2023 [April 29th, 2023]
- New Regulation on Turkish Food Codex Nutrition Claims Has Just ... - Lexology - April 29th, 2023 [April 29th, 2023]
- Selenium: Benefits, Side Effects, and More - Verywell Health - April 29th, 2023 [April 29th, 2023]
- FDA Warns of Use of Selective Androgen Receptor Modulators ... - FDA.gov - April 29th, 2023 [April 29th, 2023]
- Probiotic supplements may do the opposite of boosting Gut Health ... - WholeFoods Magazine - April 22nd, 2023 [April 22nd, 2023]
- Do hangover supplements actually work? - Nutritional Outlook - April 22nd, 2023 [April 22nd, 2023]
- Common Sense Health: Fish oil is the superhero of supplements - The Independent - April 22nd, 2023 [April 22nd, 2023]
- Red yeast rice nutritional supplements health benefits, risks ... - Chicago Sun-Times - April 22nd, 2023 [April 22nd, 2023]
- From forest to fork - All About Feed - April 22nd, 2023 [April 22nd, 2023]
- Could Certain Foods Help With Hot Flashes? - The New York Times - April 22nd, 2023 [April 22nd, 2023]
- Consumer interest in cognitive, immune health rising - Food Business News - April 22nd, 2023 [April 22nd, 2023]
- 15 Best Vitamin Brands of 2022: A Dietitians Picks - February 24th, 2023 [February 24th, 2023]
- Dietary supplements for weight loss - Mayo Clinic - February 24th, 2023 [February 24th, 2023]
- Emergency Food Supplements | DSHS - Washington - December 28th, 2022 [December 28th, 2022]
- Guidance & Regulation (Food and Dietary Supplements) | FDA - December 25th, 2022 [December 25th, 2022]
- Food Labeling & Nutrition | FDA - December 25th, 2022 [December 25th, 2022]
- Health & Food Supplements Information Service - HSIS - November 21st, 2022 [November 21st, 2022]
- Food Security Community Food Security Coalition - November 21st, 2022 [November 21st, 2022]
- Expert Voices: Diet and Nutrition for People With Parkinson's... - Parkinson's News Today - October 19th, 2022 [October 19th, 2022]
- The regulatory state of play of the sports and active nutrition sector - NutraIngredients.com - October 19th, 2022 [October 19th, 2022]
- The Digestive Health Supplements Market Is Set To Grow At A More Than 9% Rate Due To Rising Cases Of Digestive Diseases As Per The Business Research... - October 19th, 2022 [October 19th, 2022]
- FSAI highlights incidents, recalls and fraud in its annual report - Food Safety News - October 19th, 2022 [October 19th, 2022]
- Global Cannabidiol Legalization Trend to Shape the CBD Market's Future Growth - PR Newswire - October 19th, 2022 [October 19th, 2022]
- The FoodNavigator Podcast: Mood food for mental wellbeing how can the industry capitalise? - FoodNavigator.com - October 19th, 2022 [October 19th, 2022]
- 6 Ways to Find Relief from Your Menopause Symptoms - Health Essentials - October 19th, 2022 [October 19th, 2022]
- NutraCast: How amendments in the 2023 Farm Bill could shape the hemp industry - NutraIngredients-usa.com - October 19th, 2022 [October 19th, 2022]
- South Korea starts year-long inspection of probiotics imported from US, Europe - NutraIngredients-Asia - October 19th, 2022 [October 19th, 2022]
- Nveda employs a variety of dietary supplements made of natural ingredients for a fit and healthy life - The Hindu - October 13th, 2022 [October 13th, 2022]
- Vitamin C Market to See Healthy Growth of USD 1,899.69 Million with Excellent Compound Annual Growth Rate of 7.60% by 2029, Size, Opportunities,... - October 13th, 2022 [October 13th, 2022]
- Global Microalgae Market to Reach $1.3 Billion by 2027 - GlobeNewswire - October 13th, 2022 [October 13th, 2022]
- Dietary supplements that are safe to take, which to avoid: experts - Insider - September 27th, 2022 [September 27th, 2022]
- 6 Best Fiber Supplements That Will Keep Your Gut Happy - CNET - September 27th, 2022 [September 27th, 2022]
- Do You Actually Need To Take A Multivitamin? The Answer May Surprise You - The Zoe Report - September 27th, 2022 [September 27th, 2022]
- Global overview for probiotics: Trends, markets, and harmonization - Regulatory Focus - September 27th, 2022 [September 27th, 2022]
- Combining Your Medication With This May Have "Life-Threatening Effects" - Best Life - September 27th, 2022 [September 27th, 2022]
- Aroma-Zone opens a new store in Paris and prepares to grow abroad - Premium beauty - September 27th, 2022 [September 27th, 2022]
- Fertility Supplements And Vitamins For Women: What You Need To Know - Forbes - September 27th, 2022 [September 27th, 2022]
- ITA offers webinar focusing on supplements and informed decision-making (part 1) - IHF - September 27th, 2022 [September 27th, 2022]
- Awards recognize the latest innovative pet food products - Pet Food Processing - September 27th, 2022 [September 27th, 2022]
- On-mind and on-trend: formulating products for cognitive well-being - Nutraceutical Business Review - September 27th, 2022 [September 27th, 2022]
- The #1 Sign You're Taking "Too Many Vitamins" Eat This Not That - Eat This, Not That - September 7th, 2022 [September 7th, 2022]