Vitamin C is a water-soluble vitamin, meaning that it is carried to the body's tissues but not stored in the body, unlike fat-soluble vitamins which is stored in the body's fatty tissue. As a result, humans need to obtain vitamin C daily to maintain adequate levels for proper bodily function. Vitamin C has numerous roles within the body and has been linked to various health benefits, one of which include helping to support the immune system.
Studies suggest that vitamin C can increase your blood antioxidant levels by up to 30%. Antioxidants are compounds that help prevent cell damage caused by free radicals (unstable atoms that can damage cells). As well as increasing blood antioxidant levels, vitamin C plays a part in many other areas of the immune system. For example, it encourages the production of white blood cells (lymphocytes and phagocytes) which help the body fight against infection and disease. Individuals with adequate levels of vitamin C are thought to be better able to fight off infections compared to those who are deficient. It has also been found to lower blood levels of histamine, a compound which is released by cells in response to injury and in allergic and inflammatory reactions, causing contraction of smooth muscle and dilation of capillaries.
Moreover, recent evidence from systematic reviews illustrates that oral intake of vitamin C may assist with symptoms of acute viral respiratory infections by reducing fever and chills, relieving chest pain, and assisting in reducing symptoms of common cold-induced asthma.
What Are the Signs of Vitamin C Deficiency?
- Rough, bumpy skin
- Corkscrew-shaped body hair
- Bright red hair follicles
- Spoon-shaped fingernails with red spots or lines
- Dry skin
- Bruising easily
- Slowly healing wounds
- Painful/swollen joints
- Weak bones
- Bleeding gums and tooth loss
- Poor immunity
- Iron deficiency
- Fatigue
- Chronic inflammation
Prolonged vitamin C deficiency, extremely rare in Western diets, is known as scurvy and is potentially fatal if left untreated.
Who is at risk of vitamin C deficiency?
- Smokers and passive smokers (smokers will have higher levels of oxidative stress). It is recommended that smokers consume at least an extra 40mg of vitamin-C in comparison to individuals who do not smoke
- Individuals who drink an excessive amount of alcohol
- Individuals with limited food variety
- Individuals with malabsorption, certain chronic diseases (such as kidney disease) and those who take certain medication
Recommended dose
Two prevent Scurvy, adults need at least 40mg of vitamin C a day. The recommended daily intake (RDI) is 90 mg for men and 75 mg for women. The body uses extra vitamin C during times of increased need such as times of chronic stress, illness, and infection, as well as time of high pollution exposure, such as cigarette smoke and car fumes. The RDI levels rise to about double the RDE for non smokers for example. Vitamin C is safe for ingestion in doses exceeding 2000mg per day without any side effects. Higher doses ingested regularly may lead to transient diarrhoea.
Sona C500 Chewable provides all the benefits of 500mg of vitamin C in one delicious, natural orange flavored chewable tablet. Just as it with any supplement, it is important that your doctor approves and supervises this supplement. Sona Vitamin C 500 and 1000 Complex tablets are also available for those who prefer to take their tablet with a sip of water.
References
- Bei, R. (2013). Effects of Vitamin C on health: a review of evidence. Frontiers In Bioscience, 18(3), 1017. doi: 10.2741/4160.
- Gordon, B., Galati, J., Yang, S., Katz, P., & Scherl, E. (2020). Vitamin C Deficiency: An Under-Recognized Condition in Crohn's Disease. ACG Case Reports Journal, 7(7), e00424. doi: 10.14309/crj.0000000000000424.
- Hemilä, H., & Douglas, R. M. (1999). Vitamin C and acute respiratory infections. The international journal of tuberculosis and lung disease : the official journal of the International Union against Tuberculosis and Lung Disease, 3(9), 756–761.
- Lykkesfeldt, J., Michels, A., & Frei, B. (2014). Vitamin C. Advances In Nutrition, 5(1), 16-18. doi: 10.3945/an.113.005157.
- Ravindran, R., Vashist, P., K. Gupta, S., S. Young, I., Maraini, G., & Camparini, M. et al. (2011). Prevalence and Risk Factors for Vitamin C Deficiency in North and South India: A Two Centre Population Based Study in People Aged 60 Years and Over. Plos ONE, 6(12), e28588. doi: 10.1371/journal.pone.0028588.