Vitamin C Health Benefits, Properties, and Uses

Vitamin C, also known as Ascorbic Acid is an essential, water-soluble member of the vitamin family that is a potent anti-oxidant. Human bodies do not have the ability to manufacture Vitamin C so it is essential to take care to eat healthy Vitamin C foods that will assist in meeting daily requirement needs¹. Though Vitamin C is arguably one of the most well known vitamins, many people still ask themselves exactly what does Vitamin C do? Let’s take a closer look.

Vitamin C Uses and Health Benefits

Vitamin C benefits are wide and varied. To answer the question of what does Vitamin C do, one will have to explore the myriad details of how the nutrient is a key element in numerous physical enzymatic reactions including the biosynthesis of catecholamines, collagens, and carnatine¹. Vitamin C is also a key cofactor in the growth and healing of connective tissues, and bones. Taking Vitamin C for skin health is also effective. Vitamin C also assists with absorption of iron, and the maintenance of healthy gums and teeth. The potent anti-oxidant offers cellular protection from free radical damage², and studies of Vitamin C benefits link higher intake of the vitamin with a reduced risk of coronary heart disease, stroke, and a reduced risk of cardiovascular disease². These are just a few of the important reasons to incorporate rich Vitamin C foods into your diet. Let’s examine some additional Vitamin C benefits.

• Common Cold - Studies show that Vitamin C is useful in shortening the duration of the common cold­³. For best results, consume Vitamin C foods regularly and consistently in order to reap benefits that accumulate before the cold manifests.
• Macular Degeneration - Though many are aware of the benefits of Vitamin C for skin, it is also an excellent supplement for eye health. When mixed with Zinc, Vitamin E, Beta Carotene and/or other antioxidants, 500 mg of Vitamin C is an excellent protector against age related Macular Degeneration⁴.
• Nosebleed - Though nosebleeds may have a variety of causes, one of the primary known causes is a deficiency of Vitamin C. Too little Vitamin C not only weakens blood vessels, but it also retards development of skin collagen. Increasing ingestion of Vitamin C foods like fruits or vegetables, and/or increasing supplementation can help.

Vitamin C Side Effects and Precautions

When examining the question, what does Vitamin C do, one rarely heard answer is the production of side effects. Side effects from ingestion of Vitamin C are uncommon because the human body does not have a storage ability for the vitamin. Even in light of this fact, it is best to remain below supplementation levels of 2000 mg/day in order to avoid upset stomachs and potential diarrhea. Pregnant women are also advised to stay away from large doses of Vitamin C in order to avoid deficiency levels in the infant after birth³.

References

1. http://lpi.oregonstate.edu/mic/vitamins/vitamin-C
2. https://www.merckmanuals.com/home/disorders-of-nutrition/vitamins/vitamin-c
3. https://medlineplus.gov/ency/article/002404.htm
4. https://medlineplus.gov/druginfo/meds/a682001.html
5. http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid