Vitamin C or ascorbic acid is one of the most studied vitamins in the last 50 years. A search of the scientific literature reveals that over 53,000 studies have been done on vitamin C since 1968. According to these studies, vitamin C promotes strong immunity, is good for the cardiovascular system, brain and skin, and has many other health benefits.
- Anemia due to iron deficiency is common. It can occur in women who have heavy menstrual blood loss, or in people who have hemorrhoids, colon polyps, or colon cancer. Once the cause is determined, the doctor may recommend iron supplements. Iron supplementation should be combined with vitamin C supplementation as this will help improve iron absorption and help reduce the iron-induced side effect of constipation.
- A cataract is a clouding of the lens that occurs with aging. The good news is that cataracts can be prevented. A 2013 study found that a diet high in fruits, vegetables, and vitamin C may help prevent cataracts.
- Vitamin C plays an important role in the formation of collagen, the main component of arteries and skin. Collagen is also important for dental health. Research shows that a diet high in foods containing vitamin C is beneficial for skin, teeth, and bones. A diet rich in vitamin C is a good way to optimize this important antioxidant. Vitamin C is also very beneficial for the skin – a 2018 study in which participants took vitamin C by mouth along with collagen protein showed a significant improvement in skin health after just 12 weeks. In addition, research has shown that applying vitamin C directly to the face and other parts of the body helps protect the skin from sun damage.
- Vitamin C can also be helpful in maintaining a good memory, a question that worries many. Physician Dale Bredesen of the University of California Los Angeles (UCLA) has compiled a comprehensive protocol in his book The End of Alzheimer’s Disease. Vitamin C is among his recommended supplements as part of a natural approach to treating Alzheimer’s. A 2018 animal study testing memory found that rats exposed to tobacco smoke had poor memory. However, when the rats were given vitamin C before exposure to tobacco smoke, their memory improved. In addition, a 2015 study found that sleep-deprived rats given vitamin C had better mnemonic recall compared to rats not given vitamin C. Vitamin C is thought to help prevent oxidative damage to the hippocampus, the part of the brain involved in memory-related processes.
- Gum and dental disease is a leading risk factor for developing cardiovascular disease. The more advanced gum disease, the higher the risk of a heart attack. Vitamin C is good for gums, according to a 2018 study, and a 2015 study found that vitamin C also plays an important role in maintaining healthy gums in older adults.
- Vitamin C (ascorbic acid) is recommended for the prevention of colds for a decade. To this day, there is no cure for SARS, but a 2014 study showed that vitamin C can reduce the risk of SARS and shorten the duration of a cold compared to placebo (sugar pills). According to other studies, physical stress increases the chances of preventing the development of SARS with the help of vitamin C. However, this topic is not well understood, more research is needed. Recommended dosage: 500-2000 mg per day.
