To take or not to take Vitamin C supplements: that is the question
If we do a Google search on the importance of vitamin C for health, we will find a multitude of articles that talk about the multiple benefits of, also called, ascorbic acid.
The issue gets a little more complicated when we want to know how much vitamin C we should ingest daily and whether or not it is favorable and safe to opt for vitamin C supplements.
This vitamin has antioxidant properties, that is, it protects cells against the effects of free radicals, molecules produced by our body as a product of the process of burning oxygen to produce energy. However, there is a control of the levels of free radicals from our metabolism.
As for external factors, these can contribute to the increase in the formation of these molecules, such as stress, x-rays, ultraviolet radiation, tobacco, excessive alcohol intake, among others.
Ascorbic acid is also essential in the process of collagen synthesis, important for the health of bones, cartilage, teeth, gums, blood vessels, and skin.
In addition, it plays an important role in maintaining the normal functioning of the immune system as well as the nervous system.
Maintaining adequate levels of vitamin C in the body helps fight tiredness and fatigue. This vitamin also promotes the absorption of iron, therefore having an important role in the formation of blood cells. Visit here for aetna part d plans
Vitamin C: how much to consume per day
Vitamin C is not produced by the human body, so we have to consume it through food or, if recommended by a health professional, through food supplements.
orange and vitamin c supplement in ampoules
But how much should we consume daily? If there are those who totally advise against the use of supplementation, others consider that the doses currently recommended are far from ideal.
So, as a general rule, and with some differences from country to country, the recommendation is 75 mg for women and 90 mg for men. These values vary according to age, and these figures are recommended from the age of 19.
On the other hand, a study from the University of Michigan, in the United States, suggests the intake of 500 mg/day (in the form of a supplement), in addition to the intake of five servings of fruit (such as citrus fruits, oranges, lemons, pineapples, and acerola) and vegetables (in particular broccoli, spinach, and red pepper).
This study also states that, for vitamin C to be harmful because it is in excess, a person would have to consume about 2000 mg/day.
If you feel that you should take extra vitamin C supplementation, it is best to discuss this with your doctor. In this way, their specific needs will also be taken into account, in addition to age and gender, lifestyle, associated diseases, and other conditions that may dictate the need, or not, of supplementation.
Moreover, to reach the daily levels recommended by the vast majority of experts (75 mg for women and 90 mg for men), it is enough to consume a daily natural orange juice, which contains 73.3 mg of vitamin C per 100 grams, and some strawberries (100 grams correspond to 63.6 mg of vitamin C).
Vitamin C deficiency
Scurvy is the most serious consequence of vitamin C insufficiency and is uncommon in developed countries.
But a restrictive diet and low intake of fruits and vegetables can lead to a vitamin C deficiency.
The lack of this nutrient causes tiredness, irritability, and weakness. Scurvy, on the other hand, is manifested by problems with the gums and teeth, the emergence of bruises, dry hair and skin, and anemia.
Pregnancy, smoking habits, or certain medical conditions, such as disorders that cause high fever or inflammatory processes, as well as prolonged diarrhea, surgery, or hyperthyroidism, increase the need to consume vitamin C. For example, a smoker should consume 30 percent more vitamin C.
This problem can be reversed by introducing a diet rich in vitamin C and taking food supplements, but you should always consult your doctor before doing so.