Vitamin C is one of the safest and most effective nutrients. While it may not be a cure for colds, it can provide protection against a weakened immune system, cardiovascular diseases, prenatal health problems, eye diseases, and even wrinkles. The tolerable upper intake level for adults is 2,000 milligrams (mg) per day.
A study published in Seminars in Preventive and Alternative Medicine examined over 100 studies over a 10-year period and found a growing list of potential benefits of Vitamin C. „Vitamin C has received a lot of attention, and for good reason. Higher blood levels of vitamin C may be the ideal nutritional indicator for overall health,“ says study researcher Mark Moyad, MD, MPH, of the University of Michigan. „The more we delve into Vitamin C, the better we understand how diverse it is in protecting our health from cardiovascular diseases, cancer, stroke and eye health, as well as immunity for a longer life.“
Moyad notes, however, that the ideal dosage may be higher than the recommended dietary dose. „The safe upper limit for vitamin C is 2,000 milligrams per day, and there is a great track record with strong evidence to suggest that taking 500 milligrams daily is safe,“ says Moyad. However, many people may not always get the optimal level of Vitamin C, with a deficiency being rare in the USA and many other countries. However, in extreme cases, a deficiency can lead to scurvy, characterized by weakness, anemia, bruising, bleeding, and loose teeth.
Moyad suggests taking a 500-milligram supplement, as it has no real downsides other than potentially irritating the stomach. He recommends taking a non-acidic, buffered form of the vitamin.
A variety of fruits and vegetables can help you meet the recommended daily dose of vitamin C. A cup of orange juice, half a cup of red peppers, a cup of melon, and other fruits and vegetables contain varying amounts of vitamin C.
Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of body tissues and is involved in many bodily functions, including collagen formation, iron absorption, proper immune system function, wound healing, and the maintenance of cartilage, bones, and teeth.
Vitamin C is one of many antioxidants that can protect against damage from harmful molecules, such as free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Since the body does not store Vitamin C, overdosing is not a concern, but it is important to not exceed the safe upper limit of 2,000 milligrams per day to avoid stomach upset and diarrhea.
Vitamin C is water-soluble, so you need to constantly have it in your diet to maintain a healthy level. It is easily absorbed in food and tablet form and can improve iron absorption when taken together.
Research has shown that vitamin C may offer health benefits in areas such as stress, colds, stroke, and skin aging. Vitamin C is found in many fruits and vegetables, with the highest amounts found in citrus fruits, green peppers, strawberries, tomatoes, broccoli, and potatoes.
In conclusion, a varied and nutrient-rich diet is the best strategy for good health. It is recommended to take a daily multivitamin supplement, as most people do not get enough of several nutrients. Additionally, handwashing can help prevent colds and flu.