Is Vitamin C for you?
Are you considering taking supplements from hearing people talking about its benefits? Make sure that you need to. Also be sure you get the recommended daily intake if you’re not already.
Vitamin C, also known as ascorbic acid, plays a vital role in the maintenance of a healthy body. It contributes to healthy skin, bones and cartilage, helps with skin healing and protects cells against oxidative damage. As our bodies do not store the vitamins, we need to ensure we are getting enough daily to maintain our health. The daily recommended intake of vitamin C is 40 micrograms per day (NHS, 2020). Some of its great sources are citrus fruits such as oranges, satsumas and tangerines as well as berries, peppers, tomatoes, green vegetables and even potatoes! If you don’t get enough vitamin C, then you may develop Scurvy, resulting in fatigue, depression, severe joint pain, bleeding gums and skin that bruises easily. Although you should be able to get enough from diet alone, being pregnant, having certain digestive conditions such as Crohn’s, having a restrictive diet or being a smoker can increase the amount of vitamin C you require.
What are the benefits of vitamin C?
Vitamin C has been linked to a plethora of benefits and studies are constantly being carried out to discover new effects of it on the body. This supplement is a powerful antioxidant which protects our cells from free radical damage. Increased vitamin C levels may help reduce inflammation in the body, and therefore the onset of certain diseases. There’s some evidence to suggest vitamin C could have a role in reducing mortality risk from cardiovascular disease, although more evidence is needed (Moser and Chun, 2016). Although vitamin C may not reduce the likelihood of catching a common cold, research has shown that regular high doses may reduce the duration of a cold (Douglas et al, 2014). Therefore, supplementing over the winter months may be beneficial. Vitamin C also helps us absorb non-haem iron (iron from plant sources). This is especially important for those at-risk of becoming iron-deficient such as pregnant women, teenage girls and those with heavy menstrual cycles. Consuming 25-100mg of vitamin C has been seen to increase the absorption of non-haem iron four-fold (Beck, 2014).
Supplementing vitamin C
If you want to start supplementing vitamin C and begin to reap the benefits, the choice may be overwhelming. There are so many ways to supplement including in tablet, effervescent, chewable and liquid form. YourZooki Liposomal Sachets are a pre-portioned liquid vitamin C in a tasty citrus orange flavour – ideal to fit into a busy morning routine. Boost your vitamin C consumption and your hydration at the same time by mixing an Ener-C Multivitamin Sachet with 200ml water for a tasty and refreshing multi-vitamin boost. If you’d prefer tablets, try Terranova Living Multivitamin for Woman or Terranova Living Multivitamin for Men which promote health by providing essential nutrients in their ideal dosage.
Be careful not to over supplement vitamin C as there can be some unwanted side effects such as diarrhoea, flatulence and nausea (NHS, 2020).