Vitamin c

2024 /July/25

Vitamin C, also known as ascorbic acid or vitamin C, is a vital nutrient that plays an important role in maintaining overall health, skin radiance, and treating skin problems. Unlike some other vitamins, our bodies cannot produce or store vitamin C, making it essential to include it in our daily diet.

Vitamin C is known for its powerful antioxidant properties and its role in collagen production, tissue repair, the production of certain neurotransmitters, and boosting the immune system’s defense against infections. In previous articles, we covered hair care routines and skincare routines for oily skin. Today, we bring you another highly beneficial guide.

In this article, we will cover:

  • The benefits of vitamin C for the face and skin in general.

  • The health benefits of vitamin C for the body.

  • Sources of vitamin C in food and fruits.

  • The recommended daily dosage of vitamin C supplements. 

Chemical Composition of Vitamin C

Vitamin C, chemically known as ascorbic acid, is a simple derivative of sugar with a molecular formula of C6H8O6. Its structure consists of six carbon atoms, eight hydrogen atoms, and six oxygen atoms. Vitamin C is highly water-soluble, making it easily absorbed by the body, but it is also easily excreted, requiring a regular presence in the diet. While it is stable in its dry form, vitamin C is sensitive to light, heat, and air, which can reduce its effectiveness.

Natural Sources of Vitamin C

Incorporating a variety of natural sources of vitamin C into your diet is crucial to maintain adequate levels of this vitamin in your body. Some of the richest sources include:

  • Fruits: Citrus fruits such as oranges, lemons, and grapefruits are well known for their high vitamin C content. Other excellent sources include strawberries, kiwis, and papayas.
  • Vegetables: Sweet peppers, broccoli, Brussels sprouts, and spinach are among the best vegetables that provide significant amounts of vitamin C. These vegetables not only contribute to vitamin C intake but also offer a range of other vital nutrients and antioxidants.
  • Other sources: In addition to fresh produce, some vitamin C supplements are available, including certain tablets and juices. These supplements can help ensure that individuals meet their daily vitamin C needs, especially when natural sources are not readily available.

Vitamin C dosage and recommended daily amounts

The recommended daily intake of vitamin C varies based on age, gender, and life stage:

  • Infants (0-6 months): 40 mg/day
  • Children (1-3 years): 15 mg/day
  • Teens (14-18 years): 75 mg/day for males, 65 mg/day for females
  • Adults (19+ years): 90 mg/day for males, 75 mg/day for females
  • Pregnant women: 85 mg/day
  • Breastfeeding women: 120 mg/day

The upper intake level (UL) for vitamin C is set at 2000 mg/day for adults to avoid potential side effects such as gastrointestinal discomfort and diarrhea. It is important to balance vitamin C intake to benefit from its advantages without excessive consumption.

Health Benefits of Vitamin C

Understanding the benefits of vitamin C throughout the body highlights why maintaining adequate levels is essential for strong health and disease prevention.

Benefits of Vitamin C:

  1. Boosting Immunity: Vitamin C enhances the immune system by promoting the production and function of white blood cells, which are responsible for fighting infections. It plays a crucial role in combating illness. Additionally, it helps maintain the strength and integrity of the skin, which acts as a primary barrier against pathogens. Regular vitamin C intake can reduce the duration and severity of colds, emphasizing its importance in strengthening immunity.

    • Recent studies suggest that high doses of vitamin C may increase the effectiveness of immunotherapy in cancer patients.

     

  2. Antioxidant Properties:   As a potent antioxidant, vitamin C helps neutralize free radicals—unstable molecules that can damage cells and contribute to aging and diseases such as cancer and heart disease. By donating electrons to free radicals, vitamin C neutralizes them, preventing oxidative damage to proteins, fats, carbohydrates, and nucleic acids, thus reducing the risk of chronic diseases.    

  3. Collagen Production & Skin Benefits: Vitamin C is essential for collagen synthesis, a vital protein that ensures tissue health and repair, including the skin, blood vessels, bones, and cartilage. Collagen provides flexible, strong structure to the skin and plays a crucial role in wound healing. Adequate vitamin C levels help maintain skin elasticity, reduce wrinkles, and promote a youthful appearance. This makes vitamin C a key factor in skin rejuvenation and repair.

  4. Iron Absorption: Vitamin C enhances the absorption of non-heme iron, the type of iron found in plant-based foods. This is particularly beneficial for vegetarians and those who do not consume meat, as non-heme iron is not absorbed as easily by the body as heme iron from animal products. By converting iron into a form that is easier for the body to absorb, vitamin C helps prevent iron-deficiency anemia, which can cause symptoms of fatigue and weakness.

  5. Cardiovascular Health: Numerous studies suggest that vitamin C can contribute to cardiovascular health by lowering blood pressure, improving the function of blood vessel linings, and reducing inflammation. Its antioxidant properties help prevent the oxidation of LDL (bad cholesterol), which can lead to plaque formation in the arteries and arterial stiffness. By reducing oxidative damage and improving vascular function, vitamin C helps lower the risk of heart disease and stroke.

  6. Brain Health: Vitamin C plays a significant role in maintaining brain health and protecting it from neurodegenerative diseases. It acts as an antioxidant in the brain, protecting nerve cells from damage caused by free radicals. Vitamin C also contributes to the synthesis of neurotransmitters, which are essential for brain function and mood regulation. Research suggests that regular vitamin C intake may reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Role of Vitamin C in Skincare and Cosmetics

Not only is vitamin C vital for general health, but it is also a powerful ingredient in skincare products. The benefits of vitamin C extend to enhancing skin beauty, reducing signs of aging, and treating various skin issues due to its collagen-boosting and antioxidant properties. This section explores the many ways vitamin C can be incorporated into your skincare routine for optimal skin health and appearance.

In addition to supplements, vitamin C is used topically in various forms such as serums, creams, and oils, each offering unique benefits.

Types of Vitamin C Serums and Creams

There are several formulations of vitamin C available on the market, each designed to meet different skin needs:

  • L-Ascorbic Acid: The most potent form of vitamin C, known for its strong antioxidant properties. It is best for treating pigmentation and fine lines.
  • Magnesium Ascorbyl Phosphate: A stable and gentler form, suitable for sensitive skin. It hydrates and brightens the skin.
  • Ascorbyl Palmitate: A fat-soluble form often included in oil-based products. It offers antioxidant protection and improves skin texture.

Choosing the right formulation depends on your skin type and skincare goals.

Benefits of Vitamin C for the Skin

  • Anti-Aging: Vitamin C is well-known for its anti-aging properties, helping to reduce the appearance of wrinkles and fine lines by stimulating collagen production and stabilizing its fibers. It also balances free radicals, which cause age-related changes in the skin. Additionally, vitamin C protects the skin from harmful UV rays, which delays the onset of aging signs.
  • Improves Skin Elasticity: Regular use of vitamin C strengthens the fibers and tissues in the skin, making it more elastic and less prone to sagging.
  • Treating Skin Issues: Vitamin C is also effective in treating various skin conditions, making it a versatile addition to any skincare regimen.

Example – Role of Vitamin C in Treating Hyperpigmentation and Acne: Vitamin C helps reduce hyperpigmentation by inhibiting melanin production, making it particularly effective for treating dark spots and sun damage. Additionally, its anti-inflammatory properties help reduce redness and swelling associated with acne, leading to clearer and healthier skin.

more articles