[ smart supplements ] B Y V I C T O R I A D O L B Y T O E W S , M P H
3 health benefits of
vitamin C Most animals make all the vitamin C they need inside their bodies. But not so when it comes to the human animal. We’re one of only a handful of species who can’t produce vitamin C and must rely on an ongoing dietary source of this essential vitamin. As little as just a few slices of orange will keep scurvy at bay. In fact, vitamin C’s other name, ascorbic acid, literally translates as “without scurvy.” Optimal health takes more than just avoiding a pirate’s disease, however. Plentiful vitamin C (from the diet and/or supplements) correlates with better health outcomes. Here are three ways vitamin C can help you improve your health and well-being:
q Boost immunity Vitamin C gets top billing for making a difference with common colds, even if the precise value of this vitamin during cold season can be misunderstood. Yes, vitamin C bolsters the immune system in a general way, but no, it won’t completely block you from getting a cold. That does not mean you should toss out your bottle of vitamin C. Regular supplementation with vitamin C offers significant benefits: When you get a cold, you’ll likely recover much more quickly—in fact, in half the time if you take vitamin C regularly.
r Support vision Vitamin C holds a strong reputation as an eyefriendly nutrient. Numerous studies link this vitamin to the prevention and/or treatment of a host of vision problems, including cataracts, glaucoma, and diabetic neuropathy. Along with other antioxidant nutrients (namely vitamin E, lutein, and zeaxanthin), vitamin C protects against both the development and progression of cataracts. Likewise, vitamin C can also provide protection from glaucoma.
28 J A N U A R Y
SM_0122_324_28_29.indd 28
s Get a healthy glow Vitamin C—along with other antioxidants—is a must for healthier skin. C is abundant in the skin, where it helps build new collagen, the protein that makes skin smooth, firm, and strong. The vitamin C in skin also helps prevent photodamage from UV light, which can make skin look older. A healthy diet based on plenty of fruits and vegetables serves as a great start to giving your body enough vitamin C. Top food sources of vitamin C include orange juice, strawberries, citrus fruits, cantaloupe, and tomatoes. But is diet always enough? Intentional food choices can achieve a basically sufficient intake of vitamin C (about 200 milligrams daily), but it’s tricky to rely on diet alone for vitamin C intakes of 500 mg or more daily. For this reason, supplemental sources can be welcome for anyone wanting to benefit from higher intakes of vitamin C. ● Victoria Dolby Toews, MPH, is an evidencebased, integrative medicine journalist. She received her Master of Public Health from OHSUPSU School of Public Health. She is the author or co-author of numerous books. SELECTED SOURCES “The association between dietary intake of antioxidants and ocular disease” by A. Braakhuis et al., Diseases, 1/17 • “Oral contraceptives and changes in nutritional requirements” by M. Palmery et al., European Review for Medical and Pharmacological Sciences • “The roles of vitamin C in skin health” by J.M. Pullar et al., 9/17; “Vitamin C and infections” by H. Hemila, 3/17, Nutrients • “Vitamin C physiology: The known and the unknown and Goldilocks” by S.J. Padayatty, Oral Diseases, 9/16
2022
11/18/21 9:52 AM
